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Many of you are I hope tuned in to watch the Australian Tennis Open over the next 2 weeks. You will see many of the players wearing different types of tape, some of it helping them get through matches, maybe preventing injuries from getting worse, and often to prevent an injury from occurring.

Inconsistent training and exercise loads is one of the most common reasons why tennis players get injured. Many tennis injuries can be avoided by adhering to the following guidelines:

1. Establish a basic fitness level

Continue to play tennis during the off-season 2–3 times a week, and include basic strength and conditioning exercises in your weekly programme. Consistent and moderate training levels will protect you at the start of the season and when playing tournaments.

2. Minimise the week-to-week changes

Build up training load gradually and have a longer preparation period—at the start of the season, when entering a new training programme or when resuming play after injury.

Exercising in Queensland during summer is hot work! The body sweats to get rid of internal heat effectively. Sweat is mainly water but also contains important electrolytes sodium and chloride and a small amount of potassium. If the loss of fluid and electrolytes with sweating is not replaced it may cause cramps, heat exhaustion and decrease exercise performance. The following article written by Dr Bergeron of the US Tennis Association includes recommendations for how to manage

Gena Wallis has been working for Tennis Australia at the Pro Tour $25,000 Tennis tournament last week at Tennyson. For these elite athletes, jumping onto an injury early is everything. Here are a few tricks we could all learn from.

Recovery is everything. Exercise stresses our bodies – how we recover is how we get stronger. Don’t recover well and you break down. So what can we do to recover.

Stretching helps lengthen out muscles that tighten with injury. Slow, long hold stretches after exercise are best.

Rolling muscles like the back and the front of the

Massage – there ain’t a tennis player that would go without!

I am writing this as one of the players down here at the Australian Open asked me too. She felt that when she started out she didn’t know anything about massage. She thought it was all about light fluffy relaxation stuff and didn’t think there was any point to it all – as a result she missed out on a lot of massage earlier on in her career which she felt would have helped considerably in many aspects of her sporting ability including recovery, injury prevention and optimising performance. Now, there is no way she would go without incorporating 2-3 massages a week into her schedule.

Physiotherapists often prescribe the use of a foam roller for a variety of different injuries. It’s usually quite uncomfortable while rolling, but after gives a great feeling of space and mobility.

How does it work its magic? Most people use it based on the principle that it helps roll out fascia. Fascia is connective tissue in the body that acts like plastic wrap separating and connecting layers of tissues, and it cannot be stretched. Not only does the roller attack the fascia, it actually targets many different tissues under the skin.

Sore Muscles After You Do Exercise? You May Have DOMS!

Delayed Onset Muscle Soreness, or DOMS, is the fancy name for the pain and discomfort that is experienced the day after exercising.   If you’ve taken some time off or even just changed up your routine a bit, your body is vulnerable to a few days of soreness.

8 physical demands of tennis and what you need to improve your game:

-By Gena Wallis (Physiotherapist at PhysioLogix)

  1. 1.Cardiorespiratory fitness: Tennis is a stop/start sport that requires many repeated short explosive bursts of energy with average point durations of 6.3 seconds on hard court for high performance players. The predominant energy system used is 90% anaerobic and 10% aerobic however the variability of playing style, point duration, recovery times between points and overall match durations will require players to be trained both anaerobically for performance and aerobically for recovery during and after play.

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