C.S.I. Reference Articles

Avoiding Knee Injuries In Tennis

Muscles and ligaments support knees. The ligaments are passive restraints acting as guide wires that hold bone to bone. The muscles are even more active. When the quadriceps, hamstrings and calf muscles are strengthened, they act as shock absorbers for the knee. If they are weak or fatigued due to poor conditioning, the ligaments will absorb all of the stress. This is when the injury will rear its ugly head.

A simple series of warm up conditioning exercises will prevent weak muscles and early fatigue during a set or two on the court.

Jumping rope, cycling, wall slides, wall sits (done against a wall or pole), and hamstring curls will lessen your risk of a knee injury. If these simple exercises are done daily for a total of 20 minutes, you will be amazed at the change in your endurance and quickness.

Proper shoe fit is also important in the reduction of knee injuries. For Tennis shoes add a sorbathane (rubber) arch support. This will keep your foot from pronating (turning in). This turning in happens when your foot adapts to the surface it is against (flat). This will put added stress to the inside of the knee and hip. If you have a problem, seek the care from a sports Doctor or sports shop for a custom fit orthotic.

Warming up and stretching is also very important. The best time to stretch is after our muscles are warm. Never stretch hard when you are cold; this can tear muscle fibers. Perform a short jog or do some jumping jacks to get your heart rate up (first break a sweat). At this time stretch your quadriceps (front of the leg) and hamstrings (back of the legs) in a non-weight bearing position.

If you have sustained a previous injury, you may need more support than your muscles can provide. Wearing a custom fit knee brace during your match may be the answer. Braces are substitutes for loose ligaments or weak muscles. After an injury, it is important to strengthen the above muscles, but there is a possibility that you can return to your sport sooner with a properly fitted brace. Consult your physician for the proper brace for your condition; do not just buy one off the shelf.

With proper muscle strengthening, well supported feet, good warm-ups and if needed, a good brace, you should be able to enjoy a longer playing time and better performance thus avoiding any injury to your knees.