Ace your way to better back health this Wimbledon

BCA Member, Ulrik Sandstrøm, supplies his top tips to keep the wheels spinning this Wimbledon season.

As Wimbledon fever hits the nation, Brits up and down the country are picking up their tennis rackets along with their strawberries and cream, to celebrate the start of the Championships, (28th June until 11th July).

For both those who are new to the world of tennis, and those who may be avid players, injuries can be common for all. This season BCA member, Ulrik Sandstrøm, provides his top tips and advice to help say game, set and match to tennis injuries.

Tennis is such a great way to keep fit and active – it works many muscles in your body and is something that can be enjoyed by people of all ages,” said, Ulrik Sandstrøm. “Whether you’re picking up a tennis racket for the first time or have been enjoying the sport for many years, it’s essential you think about your body whilst you’re playing, to avoid any unnecessary strain, pain and injuries.

It’s also important to remember that it’s completely normal for tennis players of all ages and levels to experience back, neck, wrist or hand pain. For those starting out, this tends to stem from not having a strong enough muscles or a poor technique. Starting gently and building up strength and stamina is key to enjoy any sport for the long term. Remember: Most injuries come from doing too much too soon, after doing too little for too long

Ulrik Sandstrøm’s top tips for better tennis health:

  1. Get strong – Make sure your body is strong enough to cope with the impact of tennis. Good core strength as well as shoulder and arm strength will protect you from injury.
  2. Warm up – The best way of warming up to tennis, is…. to play tennis. Go through steady rallies with your opponent playing at 50% intensity varying your shots and your court position.
  3. Ease yourself into tennis life – If you are new to the world of tennis make sure you ease your body into each game, overexertion and fatigue is one of the most common causes of injury. So instead, play shorter matches to help build up your stamina.
  4. Keep it loose – Make sure your clothing is loose and comfortable and provides support where required- especially for your feet! When playing a tennis game, you will be on your feet for long periods of time, so it is a good idea to pick the right pair of shoes for you.
  5. Keep hydrated and energised – Along with Wimbledon fever often comes a British heatwave – so it’s a good idea to keep hydrated and have a bottle of by your side at all times. A sports drink will ensure that you have enough carbohydrates to endure that final tiebreak.
  6. All about the court – Many people forget to think about the tennis court surface that they’re playing on and how it can affect them. Courts with hard surfaces and ‘no give’, such as cement, asphalt and synthetic courts are much harder on our knees so try and play on a ‘softer’ court if you experience problems with your knees.
  7. Respect injuries – If you’re experiencing significant pain during or after playing, it’s time to get professional advice. This may not necessarily mean stopping playing, but just reducing your load and exposure as your body heals.