A Guide to Avoiding Risks in Swing Sports
There are many benefits to swinging and it’s endless fun. Not long ago, we launched “Four health surprises from racket sports | Exercise is good medicine“The article attracted the attention of netizens.
Many netizens also left messages in the background, reminding people to pay attention to the potential risks of racket swing.
No, this is what happened to Xiao Wang.
Two months ago, Xiao Wang began to feel a dull pain in his right elbow, which became more intense during exercise.
At first, he didn’t pay much attention to it, but as time went by, the pain worsened day by day. He even felt discomfort when doing simple actions such as lifting heavy objects and twisting bottle caps in daily life.
At the orthopedic clinic, the doctor learned through detailed medical history and physical examination that Xiao Wang insisted on playing tennis three times a week, each lasting one hour. At the same time, the doctor found that Xiao Wang had tenderness at the lateral epicondyle of the humerus and extended his wrist. The pain is especially obvious during resistance testing.
Finally, the doctor diagnosed Xiao Wang as suffering from “tennis elbow”.
Four common injuries in the racket swing
Elbow joint injury
Elbow joint injury, commonly known as “tennis elbow”, is mainly caused by repeated use of arm muscles, which causes inflammation of the elbow tendons, leading to pain and limited movement. This problem is more common in people who overuse their arms or use improper technique.
Xiao Wang’s condition is “tennis elbow”. The doctor recommended that he stop playing tennis to allow his right elbow to fully rest and wear protective gear for protection.
The doctor also recommended that Xiao Wang receive ultrasound treatment and wrist extensor stretching and strengthening training, and also prescribed analgesic and anti-inflammatory drugs.
After two months of rest and treatment, Xiao Wang’s symptoms improved significantly and he resumed playing tennis under the guidance of a doctor.
shoulder injury
Shoulder injuries mainly refer to rotator cuff injuries. The rotator cuff, simply put, is a structure composed of several muscles and tendons around the shoulder joint. It wraps the humeral head like a sleeve and plays a role in stabilizing the shoulder joint.
Many swing sports are over-the-shoulder sports. What is over-the-shoulder exercise? That is, when exercising, you have to repeatedly move your wrists and elbows above your shoulders, and the intensity of the exercise is very high.
These movements put a lot of stress on the rotator cuff muscles, which can lead to shoulder injury.
Knee injury
Knee injuries caused by swing sports mainly include meniscal injuries and anterior cruciate ligament injuries. This is because the knee joint is under tremendous pressure during rapid movement, sudden stops, and sudden turns. Once the landing posture is improper or the movement is excessive, it is easy to cause meniscus injury or anterior cruciate ligament injury.
Ankle injuries
Improper swing posture can easily cause ankle joint injuries, which is often referred to as “sprained feet.”
When taking off, landing, making a sudden stop, or turning sharply, if there are factors such as uneven ground or insufficient muscle strength, it is easy to cause ankle sprains, leading to ankle bone and ligament damage.
Five essentials of racket swing
1. Master the correct technical movements
Novices should train under the guidance of professional coaches to learn and maintain correct swing techniques to reduce unnecessary joint stress.
2. Maintain appropriate duration and frequency
The optimal duration of each exercise should be 45 to 60 minutes. If it is less than 45 minutes, the effect will be weakened. If it exceeds 60 minutes, there will be no higher benefits and may have negative effects. Exercise 3 to 5 days a week, once a day, to get the most benefit.
3. Strengthen muscle exercise
Focus on exercising the muscles of the shoulders, arms and legs to enhance their endurance and strength and provide better support for the body during exercise. Core muscle training is especially important to help improve the overall stability of the body.
4. Use appropriate equipment
This mainly refers to sports shoes and rackets. Choose sports shoes with good support and anti-slip features to adapt to different venues. Choose the right racket based on your hand size and strength to ensure a comfortable grip.
5. Pay attention to warm-up and stretching
Warming up and stretching before and after exercise are crucial to preventing injuries. Before exercising, perform stretching exercises for about 10 minutes to mobilize the muscles and bones of the whole body. Static stretching and relaxation after exercise can help the body calm down.
Xiao Wang, who started playing tennis again, strictly followed the doctor’s advice to avoid the recurrence of “tennis elbow”. He paid attention to warming up and stretching every time he exercised, and maintained the correct swing posture.
Racquet swing is a sport that requires long-term persistence. It is not only a physical exercise, but also a lifestyle choice for people. If you stick to it, you will definitely find that not only your body will be healthier, but your mentality will also become more positive.
