The week starting the 22nd May marked the beginning annual French Open Tennis Championship.
With 16 qualifiers for men and women out of 128 players in each draw this is one of the most prestigious Tennis championships there is.
In 2022 the winners were Rafael Nadal, taking his 14th title and Iga Swiatek, winning for the second time and whom is still currently ranking number 1 in the world for women. Rafal Nadael has close competition with Novak Djokovic whom is current ranked number one in the world. The highest ranking male Brit is Cameron Norrie at number 13 and female Brit is Jodie Burrage currently sitting at 106.
A little bit more about the previous winners:
Born: 31st May 2001 (21) Won three major singles championships French open winner x 3
Turned pro in 2016
First polish tennis player to win a major singles title
Born: June 3rd 1986 (36) Grand slams won: 22 From: Spain
Turned pro in 2001
Has been ranked No 1 5 times Has never left the top 10 since 2005 to 2023
Won the French slam 14 times
Now we know high tournaments can be super influential to the general population to pick up a new sport/hobby but it is important to not enter it with all the ‘TOOs’ - too much, too soon after doing too little for too long.
Common injuries in Tennis can include:
Rotator cuff issues - traumatic tears or tendinopathies.
Tennis elbow is the overuse of the muscles that extend the wrist and inflammation of the tendons in the elbow. Although the incidence is relatively low as 5-8% almost half all-professional tennis players have experienced some form of symptoms. Pain, weak grip strength and a burning sensation.
If you find yourself suffering with pain from you elbow down to your wrist, perhaps some into you hand and possibly some pins and needles/numbness in this area try the below easy exercises. It may also be a good idea to limit how much tennis you play whilst you allow your symptoms to settle down.
If you are finding the pins and needles/numbness very bothersome, try using a ‘tennis elbow support’ to help manage your symptoms. Pop it in to google/amazon and pick the one that appeals to you the most. Ankle sprains due to the fast-paced nature of the game, changing direction can result in stretching or tearing of the ankle ligaments. Resulting in swelling, pain, stiffness, tenderness, bruising and instability.
If you have fallen/injured or hit your ankle and cannot currently weight bear through the affected leg please seek immediate medical advice from a health care practitioner. If you have acutely rolled your ankle and notice some swelling/bruising in the area, it is important to remember to give it some PEACE & LOVE.
Protection - reduced weight bearing if too painful
Elevation to allow swelling to decrease
Avoid anti inflammatories for the first 72 hours - allow your body to start its natural healing
Compress the area - but remember not to tight, you must be able to still feel your toes and if your foot starts to go cold and numb take that compression off ASAP
Educate - seek guidance from a PT or from a GP
Load it gradually - starting with isometrics, moving through eccentric to concentric exercises
Optimism is great - it is proven that a good mind set will help you get over injuries quicker
Vascularisation - keep the area moving, good blood flow keeps enrich the area with helpful nutrients and ghet rid of any toxins in the area
Exercise - as pain allows gradually return to your sport/exercise of choice.
If you are experiencing pain and instability in your ankle and have not acutely injured it try this simple exercise to help strengthen the muscles and ligaments in the area:
Big toe extension without moving the other toes
Rotator cuff issues including over use injury of the shoulder or traumatic tears from falls. Can cause weakness, pain and tenderness along with crackling, clicking or popping.
If you are struggling with pain in and around your shoulder and have limited function of your arm after having a fall or impact to your shoulder please seek advice from a healthcare professional.
If you are experiencing these symptoms without recently sustaining some trauma to the area then try these simple exercises:
If range of movement is your main issue try these stretches, not looking to cause more pain but you are looking to push the limit a little bit so find that happy discomfort and either hold for 30 seconds 4 times, pulse at that end off range or go through the range 12 times:
Walking stick assisted flexion
Walking stick assisted abduction
Walking stick assisted ER
Towel assisted IR
If pain is more your issue, try these exercises, holding for 30 seconds and repeat 4 times:
If strength is your issue (lots of aching post exercise) try this session:
If symptoms for any of these conditions do not improve or if you are worried about your conditions at all please seek medical advice as soon as possible.
If you are an experienced tennis player and want to improve your game, try these tennis specific exercises for general court endurance, speed and agility and general upper limb strength.
Plank with toe taps
Medicine ball slams
If you would like help with any of these injuries and be provided with a bespoke exercise program to suit your specific needs, contact us on 0117 329 2090 for an appointment.
By Erin Lynch