The reasons for injuries during tennis exercise include

The main reasons for injuries during tennis exercise include insufficient muscle strength, incorrect technical movements, inadequate warm-up, inappropriate sports equipment, and overtraining.

1. Insufficient muscle strength

Weak core muscle groups and lower limb strength are common causes of injury in tennis. Rapid directional changes, sudden stops, and swinging movements require coordinated force from the waist, abdomen, buttocks, and leg muscles. If the muscle strength is unbalanced, it can easily lead to knee joint, ankle joint, or rotator cuff muscle group strains. Suggest improving stability through basic training such as plank support and squats.

2. Technical Movement Error

Incorrect swing posture can significantly increase the load on the elbow and wrist joints, such as excessive internal rotation of the wrist during backhand hitting, which may cause tennis elbow. Improper shoulder abduction angle during serving may cause rotator cuff injury. Beginners should correct their movement patterns under the guidance of a professional coach.

3. Insufficient warm-up

Without dynamic stretching and gradual activation, entering high-intensity confrontation directly can lead to decreased muscle elasticity and insufficient joint synovial fluid secretion. Sudden exertion during cold start can easily cause muscle strain or tendinitis. It is recommended to perform targeted warm-up exercises such as high leg lifts and arm swings for more than 10 minutes.

4. Inappropriate sports equipment

The weight of the racket, the size of the grip, and the mismatch with the user's body shape can increase compensatory force on the arm. Insufficient cushioning performance of the sole on hard surfaces may exacerbate knee joint impact, while insufficient support of the upper can easily lead to ankle sprains. Professional tennis shoes and customized rackets should be chosen based on individual circumstances.

5. Overtraining

Continuous high-intensity training exceeding the body's recovery capacity can lead to chronic strain, commonly manifested as patellar tendinitis, stress fractures, etc. At least 1-2 days off per week should be arranged, and cross training should be used to balance physical development. If persistent pain occurs, immediately stop training and seek medical evaluation.

To prevent tennis injuries, it is necessary to establish a scientific training plan, combine strength training with technical polishing, and use heart rate monitoring equipment to control exercise intensity. After exercise, use ice compress, foam shaft relaxation and other methods to promote recovery, and supplement enough protein and vitamin D to help muscle repair. People over 40 years old should pay special attention to joint maintenance and wear protective gear to reduce the risk of sprains. Long term discomfort symptoms should be promptly consulted with a sports medicine specialist.