Tennis is a popular sport among people of practically all ages, from adolescents to retirees. However, the repetitive and forceful nature of the game places a good deal of stress on various joints, particularly the shoulders.
The reason tennis players frequently experience shoulder pain is because the muscles that surround the shoulder are relatively small, and so they are particularly vulnerable to repetitive forces. Due to the considerable range of motion in the shoulder, its ligaments (which connect bone to bone) can’t provide sufficient stability through all planes of movement on their own – so a lot of the work is left for the muscles to handle.
Most tennis-related shoulder injuries – including rotator cuff tears – are the result of excessive force created on the tendons, especially during the serve and overhead strokes. If your shoulder muscles are weak or tight to begin with, or if your balance is off, then the motion of your shoulder will not be as fluid as it should be. Therefore, the constant repetitive forces of your tennis strokes could create painful problems over time.
Exercises for Preventing Shoulder Pain
To help prevent shoulder injury – or to treat tennis shoulder pain before it gets worse – below are a few effective exercises you should do regularly as a warm-up, before you take to the court; some are also excellent as a cool-down after you play. These exercises will help to build strength in your rotator cuff muscles, as well as better stabilize your shoulder joints.
Chest Stretch
Stand sideways next to a wall, a tree, or a fence. Lift your arm (the one that’s next to the wall) so that it’s parallel to the ground, and lean your hand against the wall. While holding your support, turn your body away slowly until you feel a good stretch in your chest. Then, return to your initial position. Repeat this at least 15 times for each side.
Rotator Cuff Stretch
Lie down on the ground on your left side. Stretch your left arm out and forward, 90 degrees from your body. Now, bend it at the elbow, so your fingers are pointing upward toward the ceiling.
Grab your left wrist with your right hand and push it gently toward the ground, keeping your upper arm and elbow in the same placement – only your forearm is moving on your left side.
While continuing to apply steady pressure, breathe deeply, keeping your left shoulder on the ground. Hold this stretch for 30 to 60 seconds. Then switch sides, and repeat.
Internal Rotation
Start this exercise with your elbow just above your waist and tight against your body. Your forearm should be perpendicular to your torso. Now, rotate your shoulder inward, bringing your hand across your tummy area. Continue to keep your elbow close to your body, and do not use your entire arm to do this exercise. Instead, isolate the small muscles in your shoulder to get the most benefit.
External Rotation
This is basically the opposite of the exercise above. Start in the same position, with your elbow tight against your body right above the waistline. Now, with your forearm starting against your torso, rotate the shoulder outward until your forearm is perpendicular to your torso. Again, keep the elbow in close so you can isolate the small muscles of the shoulder.
Shoulder Doctors in Maryland
To learn more about these and other measures to prevent or treat shoulder pain, consult with one of our board-certified surgeons and specialists at Greater Chesapeake Hand to Shoulder. We have convenient locations across Maryland and are ready to help you.
Call our main office today at (410) 296-6232 to schedule an appointment, or request an appointment online. We look forward to serving you at our location nearest you in the Greater Chesapeake area.
