90 Second Shoulder Pain Solution Tennis Serve Lessons and Instruction
Video taken from the channel: Essential Tennis Lessons and Instruction for Passionate Players
How To: Cure Badminton Elbow Pain
Video taken from the channel: Exercises For Injuries
Climber’s Elbow
Video taken from the channel: Waterloo Sports Medicine Centre
Common Tennis Injuries and Prevention
Video taken from the channel: Evergreen Wellness
How to Avoid Tennis Injuries Like Tennis Elbow and Knee Tendinitis
Video taken from the channel: Crunch Time Coaching
HAWTV Ep. 2 Tennis Wrist Injuries and Prevention
Video taken from the channel: Hand and Wrist TV
How to prevent and treat common tennis injuries (with Dr. Malcolm Conway)
Video taken from the channel: Tennis Warehouse
Torn rotator cuff. This tear in the shoulder is common in tennis and can range from mild to severe. Shoulder separation. This injury is actually a stretching or tearing of the ligaments between the collarbone and shoulder blade.
Achilles tendon rupture. This tear happens when the Achilles tendon is stretched too far. Hamstring pulls or tears.Treatment can include a wrist brace, splint or cortisone injections. Ankle Sprains.
Tennis players love the fast-paced action of the game, but those sudden movements can sprain your ankle. Prevention: Wear padded tennis socks, or two pairs of regular socks, and make sure your athletic shoes provide good support. If your shoes are getting worn out, replace them right away.Tennis elbow is initially treated with rest, ice, and a non-steroidal anti-inflammatory (NSAID) medication, such as ibuprofen.
A wrist brace or tennis elbow counterforce brace also can be used. Special physical therapy exercises for stretching and strengthening the forearm muscles are beneficial.AMITAhealth.org/SportsMedicine. P.Protect – Protect the injury from further harm by using a brace, splint, immobilizer, or ACE bandage.
R.Rest – Rest the injured area by not participating in activities that are painful to perform. I.Ice – Ice the area for 20 minutes every 2 hours.Common Tennis Injuries: Treatment and Prevention Tennis is a dynamic physical sport. A training regimen involving stretching, strengthening, and balance can be helpful in preventing common tennis injuries.
Tennis is a dynamic physical sport.Ice, rest, and physical therapy are frequently recommended for tennis injuries and other musculoskeletal injuries, but Bennett Orthopedics and Sportsmedicine offers a more effective and innovative way to restore the body back to health.Common Tennis Treatment, Injuries, and Prevention P.R.I.C.E. Treatment Method P. Protect — Protect the injury from further harm by using a brace, splint, immobilizer, or ACE bandage. R. Rest — Rest the injured area by not participating in activities that are painful to perform.
I. Ice — Ice the area for 20 minutes every 2 hours. Never use heat because it increases swelling.A high number of tournaments for competitive tennis players may lead to overuse injuries, such as “tennis elbow” or wrist injuries. For noncompetitive tennis players, improper or inadequate physical and technique training may be the cause of overuse injuries.A high number of tournaments for competitive tennis players may lead to overuse injuries, such as “tennis elbow” or wrist injuries.
For noncompetitive tennis players, improper or inadequate physical and technique training may be the cause of overuse injuries. Although overuse injuries make up a large chunk of tennis injuries, the good news is that such injuries can be prevented with some changes to technique and training routines.The majority of tennis injuries occur as a result of overusing certain muscles or joints, however due to the fast pace nature of tennis, players are also susceptible to suffering sprains and muscle strains.
Our tennis injury products range from ankle and elbow supports, to insoles and compression shorts.Presenting a multidisciplinary approach to the prevention and management of injuries to young tennis players, this unique book considers multiple factors contributing to the increasing numbers of such sports-related injuries, such as increased young athlete participation in tennis, the pre-professionalization of younger players and misconceptions surrounding treating children in the same.Tennis, played worldwide, is one of the most popular racket sports. A high number of tournaments for competitive tennis players may lead to overuse injuries, such as “tennis elbow” or wrist injuries.
For noncompetitive tennis players, improper or inadequate physical and technique training may be the cause of overuse injuries.Ensure your racket has the right hold size and strain to decrease weight on your elbow and shoulder. You ought to likewise focus on the size and weight of your racket. Just as strain pressure, in light of your needs and capacity.
An expert can assist you in choosing the correct racket and strings.Tennis can cause a host of injuries resulting from repetitive overload and lack of preparation and recovery. Incorporating the above tips into your tennis routine will help minimize injury, but it won’t eliminate the injury risk completely. If an injury or pain does occur, a few physical therapy sessions may get you back on court.
In this article we will discus treatment, but most of all prevention of the two most common overuse injuries – tennis shoulder and tennis elbow. Tennis shoulder Rotator cuff tendinitis injury occurs in sports requiring the arm to be moved over the head repeatedly: inflammation of the tendons are common among tennis players, but also weight.
List of related literature:
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| from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance |
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| from Nelson Textbook of Pediatrics E-Book |
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| from The Sports Medicine Physician |
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| from Encyclopedia of Sports Medicine |
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| from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation |
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| from Adaptive Sports Medicine: A Clinical Guide |
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| from Complete Conditioning for Tennis |
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| from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult |
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| from Nelson Textbook of Pediatrics E-Book |
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| from Sports Injuries Guidebook |
94 comments
Where’s the video 1 you mentioned at the beginning of the video, please? I don’t find it:-(
Sounds very promising, let me try it today, thanks a lot for your help!
excellent video, really useful! on the shoulders exercise my whole body needs to make contact with the wall (legs, but and back) or just the back? thx in advance
Should I do this “rehab” while the pain is occurring? How long do I take off tennis to do these exercises or do i not need to stop tennis?
What kind of watch is that? I know it’s not tennis related, but it looks great!
Anyway you guys could do more of this? Maybe you could add what you do after a more serious injury that doesn’t allow you to play at all. Maybe you could talk about what the pros eat and drink before, during, and after a match.
thanks for the great content regardless.
hurting my knee by pushing myself too hard during men’s drill recently. Out for 3 weeks.
Worst injury peronial tendon inflammation 2 months of the court.
Thank you so much! My shoulder literally started hurting last week.
great video would like to see more videos like this in the future
Really excellent! Wish l’d known how important the strengthening is before giving myself tennis elbow. That’s what happens when you’ve been injury free your whole life, lay off serving for years and then come back to it. Now I’ve got tennis elbow from weak shoulder muscles and very uncomfortable to pronate. Wish I’d been wiser but patiently waiting to become discomfort-free. I’ll be doing your exercises daily. Thanks so much!
Sir, I play badminton with smash and playing after 4-5 games my hand starts to pain in nerves near bicep of lower part. whenever I touch the portion I feel like heavy pumping in nerves and so painful that I have to abort the game. It has been destroying my play. please what is the treatment? give suggestion.
i think better advice as shoulder pain solution is good technique of shot. for example in serve shoulder problem mostly exist when angle between arm and forearm in trophy position is equal or more then 90 degrees. according to human bio-mechanic good angle here from 50 until 90 deg. * of cause stretching is big deal but with wrong technique this is absolutely useless: )
When lunging, keep your knee behind your ankle. For arm/leg extensions while kneeling on the back exercise, imagine a glass of milk on your back to hold almost perfectly steady.I got these tips, personally, from professionals.
My worst tennis injury happened recently. It was multiple muscular aches and pains all over my right upper limb and upper right back including some left shoulder pain. Good that is behind me��
I’ve been watching many videos about exercises for men over 40. Same type of exercises you have been showing. Not only raises the heartrate but raises the testosterone level as men over 40produce less testosterone and more oestrogen. Only difference that these exercises are geared to tennis. will start to incorperate them in my routine
Thank you!!!!!!!!!! I have shoulder pain for months! Just finished physiotherapy and was not absolutely well! I just did the exercises and I felt better immediately!
Man I just loved the assistant…. Hehe…… Today my hand pained it has never had before let me try these excercise…. I hope it will help….
Besides my knee (which restricted the exercises I could do to maintain my fitness), I’ve had a sore wrist. I have continued to play with it, mainly to keep fit, and its improving, but all my shots are weaker, so not much fun for my partner when he gets my whimpy serve smashed back at him!
Hi,
I’ve been playing tennis for 7 years. Second year, I got ankle ligament tear because of wearing loose shoes, took me 3-4 month for recovery. Recently, I got tennis elbow last couple of month from playing tennis with the junior racquet. At that time, I thought I was fun, but I ended with 1 month of recovery. So, I think right equipment is as important as this cool worm-up too.
Korn,
Worst Tennis Injury.
Sublexed my cuboid, under my left foot. This was the worst. It affects your whole life when you cannot walk.
The cuboid is a bone, towards the back side of the bottom of the foot, running along the 2 little toes of the foot to the back and bottom.
My peroneal tendon, which is near and runs along the back of the ankle was tight, causing stress to the foot fascia and cuboid.
this stress allowed the cuboid to sublex, it popped out of joint with the tendons on either side.
You cannot walk on it, very painful and it messes up the fascia, it was bad.
I would say it is 99% after 1 year. I get therapy occasionally a take a hot foot bath to sooth the bottom of the foot.
A chiropractor can move it back into place, it took 2 “Cuboid Whips” to put it back well. but it needed months and months of recovery time.
The foot fascia underneath now has become stressed, so constant pounding on the courts reminds me it happened.
The hardest part, was as much the recovery, but the out of shapeness that took over due to the little on court time I could do.
At 1 year, I now feel I can go all out any time, and I feel in shape now.
But I also wear good ankle braces to stabliize my foot.
Also I found a better shoe for my foot to support my flat feet.
Worst tennis injury is tennis elbow. Have it right now and can’t get back on court until it heals. Help! Thanks.
ruptured my LCL (out of tennis for 9months), while plyaing rugby…. not fun
worst tennis injury: forearm pain due to excessing pronation during serve. Not yet healed and do not know how. Hopefully your freehand racket exercises will help there.
I’m a professional badminton player and I’m suffering from student elbow injury from last 2 month.. So any suggestion??
Great vídeo, guys! The worst injury I had playing tennis was a pulled calf. It kept me away from the court for 3 months, and I had to Go thru 30 sessions of fisio to get healthy again. Now I make sure I am properly warmed up and streched before stepping into the court.
I was going to pass school today bc of the pain from jump roping
Awesome video, those sketches near the start really helped me understand why my elbow hurts!
I took a video of your video, so I can watch it when I’m at the climbing gym haha. Thanks:D
when i started climbing i used to just throw myself at it without much trouble. after a couple of months i started developing climbers elbow, for which i saw a physiotherapist. went to 2-3 sessions before i fell with my bike and was out for 3 months…
He told me to get a small weight and do wrist exercises, and go climbing 3 times instead of 2 times per week, but less intensive.
Since i have returned to climbing i started doing pull-ups and planks to train my shoulder/abs and i have noticed these helped a lot too with the pain but not with the problem itself. I will try the tips i received from this video and see how it goes:)
Greetings from Belgium!
Going through some shoulder pain after a USTA tournament. I’ll try these. Thank you.
Hi this was really useful. Do you recommend any exercise for badminton knee pain and shoulder pain?
nice video, can you make similar video for knee pain rehab or strengthening knees, I get knne pain on right knee just below knee cap
The worst injury was tennis elbow. This was the first time I was ever injured from tennis. I am 51 and got it about 46. Now I got the same injury again for the second time. It kept me from playing tennis for about 6 weeks. It makes me very frustrated since I love the rhythm and social atmosphere of tennis.
Hey do u know what band it’s recommended that I purchase for this? Thanks so much, Mateo
Hey guys awesome tip.. I had issue with all three body parts u mentioned.. ended up taking long breaks and then had to comeback. I still have the niggles though. I wanted to know the warmups one needs to do post a match. What kind of stretches that I need to do for better recovery…
What kind of elbow support should be used if I wanna play with that pain.
i have pain in upper part of hand mostly in triceps? is it work or i should have do another exercises
Is there any exercises to strengthen the muscles around the elbow region to avoid the recurring pain?
Great video, lots of very useful ways to reduce pain. Thank you for making this video!!
Ohh god thanks thanks a lot for this amazing video.. It really worked for me.. Can u plz do a video of exercises for increasing height�� i m only 5.1 and my age is 17.. Are there any chances of height increase??.
The arms straight, fingers pointing down works for me. Got my pain from doing either intense slice or/and smash.
m having terrible pain just above my elbow after playing badminton…. pls give some tips for quick relief sir
I am having strong pain while lifting my shoulder for serve and over head in my shoulder and it’s not going away since November 19 despite rest for 3 months
did you get rid off that rotator cuff ıssue? becouse i ve the same problem…if so can you tell me what to do?
I dont have shoulder problems but serving hurts me. Will this help with that?
Thanks Ian I really do appreciate what you give to this game. You enable me to guide my favorite little tennis player. My 13 Yr Old granddaughter can now confidently work on and overcome her shoulder pain. May I add the use of Comfrey cream or ointment to help heal quickly. Available at most health or drug stores.
Thank you very much, will gives these a try in addition to my current shoulder rehab program.
https://www.amazon.com/bestselling-shoulder-pain-book-BULLETPROOF-YOUR-SHOULDER/dp/1642376507
You can also use a chest up service motion like most of the ATP pros use. If you watch them serve, they are very broad across the chest all the way through contact. This motion creates a much bigger angle between your head and shoulder which prevents impingement. If you watch a player like Caroline Wozniacki, you will see how she DOES NOT have a chest up motion and therefore is going to be prone to injury. She will also have a much weaker delivery because the momentum is not going up and to the right. Before switching to this, I was having to take breaks about every 6 weeks for a week or 2 to let the shoulder pain calm down. I haven’t had to do that since switching.
How many repetitions should we do on daily basis for the shoulder move? Btw, great video, thanks very much!
Thank you, I started feeling mine during my kick serve lesson.
The link to the PDF is not working. Can you send me the correct link? Thank you
This instantly eased my shoulder pain from racquetball play! Thank you
First time I heard about those kind of pre-climbing stretches! Thx!
oh wow u r great i watch many of your videos here in ISRAEL! and it helped me a lot, this is a great tutorial for me as i am feeling pains specially On Serve, and also a one handed right…i will do these exercises and sure it will work thx a lot, and when i visit Australia i must come train with u little bit!! (u r from Australia no?)
Phenomenal help. I experience this pain a lot, and have integrated these exercises in to my workout routine. The 90 degree angle is important. Thanks for your continued assistance.
Thank you for sharing. ��I started having pain in my shoulder after every tennis session. Hope this will help.
Your advice is excellent! It’s not just a matter of technique. If the shoulder muscles are weak, you’ll end up with an injury despite good technique. This is especially true for us over 40s players��.
excellent exercises for shoulder. any such excercises for golfers elbow strengthening?vasu ([email protected])
A big thank you this routine with the band started working after just 5 minutes this has to be the goto exercise for overcoming rotator cuff pain.
hey, I get major pain in my shoulder when I’m playing only on serve and overheads, I can hit any other shots fine, also the pain comes maybe once a week then hurts the rest of the day, will this help?
Good information, thanks for sharing. I felt pain while doing the first exercise, anyway, i will try this.
After working on my serve alot I found my shoulder to be a bit painful. I gave this a try and after, the pain is LITERALLY GONE. Im really confused how that happened but looks like I can work on my serve again!!!
Great video. Unable to secure download per link. No email sent.
your third movement… IR with arm at 90 deg.. you should move the band upwards to allow for resistance thru your full ROM… other than that.. your good.. throwers 10 is a solid program!
Thank you, I was told to “do nothing” by a trainer so this helps. Would you continue with or lay off weightlifting with pain?
this is the best series of tennis related fitness videos I’ve ever seen.
Thanks so much for making these..
I can hardly wait for each one… and for info
on how much the whole program costs…
Best insight so far… for me…
was that running is “training to be slow”…
Hilarious… and true…
Hey Ian Ive been practicing my serve a lot over the past week and a have just now starting to experience pain in my shoulder. i cant tell if it’s just from overuse or bad technique. i cant seem to find any videos explaining the correlation between shoulder pain and serve technique.
great lesson! unfortunately I’m not able to get the pdf you mentioned. I don’t receive any reply after I submitted my email address:(
@tenniswarehouse in the first exercise for elbow pain, do I have to pay attention to wich hand is my racquet hand? Any difference if its right or left hand up or down on the towel?
You do NOT stretch before: you cannot stretch cold muscles that’s how you get injuries!!!! You have to warm-up! omg
Trapeziums? muscle radiating down from right shoulder into my upper arm arm. Do you think this will help with this?
does anyone know where i could find the elastic band? (i mean the one described “pretty generic for a couple of bucks). i only found few at more than 10 euros:). thank you for your help.
All I can add is to ice your shoulder after any exertion. Thanks, Ian!
Hello, I have shoulder pain from tennis serve and bad forehand (I try to play like Nadal or Dolgopolov), my shoulder is getting tired at work and I cant lift it. I used to go to the doctor 2 times with movements heat cold and stuff, The problem is my technique.
Other thing I changed to light racquets and didnt work, less stiff racquets did work for while (Prince Exo3 Tour 100) now i changed to the Prestige IG MP because I love it, meavy the string could help to forget the pain with less pounds or thinner string? I dont want to change the racquet, I will change my technique movement more a la Federer not that wild forehand and a slow serve.
And finally, wich pre workout do you think is the best for me and my shoulder, I want to play but I dont want my pain to grow, I cant stop playing 1 day for week.
Thanks.
Sir I am getting pain at my biceps and shoulder whenever I play a rigrous 3-4 match. The pain is so high I couldn’t even get up my hand. Please recommend what shall I do
Good video. This is exactly what you need to do if you have rotator cuff/shoulder impingement issues.
What can I do for fast recovery if I have a match tomorrow? Should I still do these excercises or are they a long term thing
It was this one: https://www.amazon.com/Bulletproof-Your-Knee-Optimizing-Function/dp/1457544687/ref=asap_bc?ie=UTF8
Hi Ian, I’m 15 and played a 3 hour match the other day and after started to get bad shoulder pains when playing and couldn’t get any power on my shots and I think these exercises will work, I just need to buy a band thing. Also of there any stretches you could tell me about to do after my matches to relieve my pain and ache for the next day?? Thanks man
Hi Ian What is the exactly name of the bands, I’m trying to find, the same that you have but I couldn’t Can you help me with that please:)
It is so simple and helpful solution, I would really like to try this, but I have no pipe to fix this elastic, what should I do?
Get yourself a racquet 330 balance 340 or below, if your rotator cuff has pain issues on serve.
Just that little pull bringing bat back causes the problem a top heavy bat will do same thing, pull your shoulder.
trust me a pro told me about it as I was having issues, I changed my balance on Raquet pain never came back and I can enjoy tennis now.
I had a shoulder problem once and these are the exact exercises that helped it.
Just to make sure, you’re advising to do these exercises while experiencing some pain in the shoulder, right? I always thought you should only do the throwers ten while being pain-free because the stress could worsen the injury.
Ankle Injury and Knee Injury while playing on Cement/Hard Court.
Thank you for your tips. I m a yogi therefore I m very flexible but I find that your video very helpful for warm up. I just start to play tennis at my golden age that I have to be extra careful. In the last 2 months with 6 tennis lessons and drills, I feel pain on my right shoulder a little. I will follow you advised to warm up. Thank you very much.
Hi Ian, My chiropractor gave me these exercises last week.. I have a shoulder impingement.
cheers, Kathy
thank you so much, i have been dealing with shoulder pain for the last few weeks, mainly when i lift the arm and drop the racket back when serving. So this is something im going to try to see if it will work for me.
Thanks! I suffer from hypermobility which affects my shoulder quite a bit. Doctor advised me to minimise time spent on the court but that’s probably not going to happen,’
Will definitely give these exercises a go 😉
Hi Ian.
Nice exercises. Another thing I have done is to use a 35 kg dumbbell, holding it like I would hold a racket, and practice my serve / ground strokes / volleys at 1/4 1/2 speed of my actual motion to strengthen the muscles required for these different swings, and also creating some muscle memory for the shots.
Would appreciate your views on this type of an exercise.
Thanks
Hi Great. My problem is my right knee and the band in the knie which I stretched (?) too much. Any tips?
Hi Ian, Thank you for these exercises. I will try them:) And for all the other great output you do.
I play for the love of the game. When I was 17, I was pretty good at tennis (If I say so myself, even when I didn’t take my age into consideration) Shame I messed up with some of my life choices back then.
I play now for the total love of the game and making that sweet crushing contact with the ball or that def stop volley wrong footing the opponent! Unfortunately, now not able to pull it off in the same way I could @17.+ also, unfortunately experiencing the dread every time I comes round to my serve because I know I’m going to have to go through some pain at least 4 times! When really I should be realising the chance to maybe even get to serve more than 4 times…
I have improved slightly from that situation, and I’ll give these exorcizes a go, because defiantly strengthening the area around the joint helps allot.
Have you got anything for the knee? Mine are complete trashed now! I think I need to strengthen them too.