Indoor Tennis: Preventing Injuries

Who should not play?
If you've ever had cardiovascular disease, you should probably avoid playing indoor tennis. In addition, if you are ill, even just a cold or flu, you should not engage in any strenuous activity.
What if my figure is oversized?
If you are overweight or do not exercise regularly, you should see your doctor for a health check before playing tennis. If you're just starting out or haven't been playing indoor tennis for a long time, you should prepare your body by practicing at least 1-3 weeks before you start playing. Start with walking and / or biking and stretching for 15-20 minutes

. You can also use light weights. Gradually build your training regimen up to 60 minutes, which is the average time of a tennis match.
How should I prepare for a match?
Your body loses water when playing sports, so drink about 0 5 to 1 liter of water at 1-2 hours before each game.



Make sure you also drink plenty of water during and after the game. There is no need for special sports drinks. Should wear cotton clothes. Avoid using sweat suits to cause a lot of sweat. These clothes will make you lose more water, and you may have to burn fewer calories. Sweating a lot with a flannelette only makes you feel like you have lost weight immediately (until drinking water again!). Conversely, the sudden loss of water can have serious health effects
Start by doing some stretching exercises in the thighs and calf muscles.



Then do some light exercise such as sit-ups, squats (stand weights) or inhale, walk briskly or jog in place for 5-10 minutes before playing.
How do I protect my eyes?
Prevent eye injury by wearing appropriate eye protection. Choose eye protection that has been certified by the Canadian Standards Association (CSA) or the American Society for Testing and Materials (ASTM). You should not rely on conventional prescription glasses because they are not designed to provide adequate protection. Also, protective glasses with no glasses do not protect the eyes well enough.
What do I need to do in the match to protect myself from injury?
Do not ignore cramps, pain or fatigue. Most serious injuries are caused by players continuing to play after an injury.
Always keep at least 0.



5 m between you and your opponent while playing.
Hold your hand or stop playing if you feel you can hit the opponent with a ball or racket.
More injuries occur when one player is more experienced than the other. If you are a more experienced player, retreat to defense and attack lightly. If you are a less experienced player, don't expect to beat your opponent by taking advantage of unnecessary opportunities.
Learn your opponent's tactics and safe handling.
What about after the game?
Take time to relax completely. Jumping into a hot bath or running to the car right after the game can disrupt the body's normal sweat system.



During relaxation, you should repeat the stretching exercises you did before the game.
References.

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