“A very comprehensive and well-written book about the most common tennis injuries. I certainly wish something like this had been available 25 years ago.”–Fred Stolle, member of the International Tennis Hall of Fame.

“Maintaining fitness is a high priority for people of all ages, especially those of us addicted to tennis. This book can help you improve not only your game but your quality of life as well.”–David N. Dinkins, USTA and USPTR Board Member and former mayor of New York City.

“It would be hard to find a more comprehensive or comprehensible guide to preparing for tennis play, not to mention preventing and treating tennis injuries. Every tennis player–beginning, intermediate, and advanced–could benefit from Dr. Levy’s and Mark Fuerst’s efforts.”–Shimon-Craig Van Collie, author of Tennis: The Lifetime Sport.

From the authors of the classic Sports Injury Handbook, this top-notch manual of easy-to-follow tennis do’s and don’ts is all you need to prevent injuries, treat common symptoms, and improve your conditioning, flexibility, and strength, so you can pick up the pace on your serve or unload a return that won’t come back. Dr. Allan Levy’s practical knowledge of tennis fitness is indispensable for players at every skill level–from absolute beginners to club champions.

Developed from his own experience treating recreational and professional tennis players, Dr. Levy’s program features refreshingly simple stretches and exercises you can do on or off the court. For ease of use, the main part of the book is organized by area of the body. You’ll learn how to recognize and treat injuries and determine when it is safe to play again. Packed with clear illustrations and practical advice, the Tennis Injury Handbook features:
* Specific training ideas to improve your game and prevent injuries.
* Easy-to-follow techniques for stretching, conditioning, and rehabilitation.
* Expert advice on what foods to eat before, during, and after playing.
* The pluses and minuses of a variety of tennis gadgets on the market.
* A complete guide to tennis injuries from head to toe–how to recognize them and how to heal them.

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The body is a three dimensional web of organs held together by the fascia. Injury, illness, arthritis, poor alignment, the reasons to seek relief are numerous. While myofascial release techniques are best implemented by a practitioner, some home exercises can also be effective. Here are a few myofascial release techniques that be done alone using a specific sport medicine foam roll and the weight of your body.

General Guidelines-Spend one to two minutes on each position and on each side. As trigger points are found, hold on each for thirty to forty five seconds until the pain associated with each point has lessened by approximately seventy five percent. Maintain ridged abdominal muscles to stabilize the lower lumbar, pelvis and hips. Focus on slow steady breathing to sudden reflexes caused by tense points. Practice these exercises one to two times daily.

Gluteus Medius (Posterior Fibers)This extends from the middle of the back to the top of the femur. Lying on your side, roller under the back portion of the hip, place the same side elbow and the opposing hand and opposing foot on the ground. From rest, press up and roll over the outside part of your hip, back and forth.

Hamstring Release-Place the hamstrings on the roller, with body in a sitting position and hips unsupported and . Place your hands behind you, move yourself to roll the form over the length of the hamstring from knee toward the posterior hip. You can cross your legs to emphasize one ligament or the other.

Quadriceps Release-Lie face down with the roll under both quadriceps. Roll from the pelvic bone to the knee, placing emphasis on the lateral or outside thigh. To prevent lower back tension, be sure to maintain proper core control, with gluteus tight and abdominal in a drawn in position.

Achilles Tendon-Sit on the ground and place straightened calves on top of the roller. Plant your arms behind you, lift yourself off the ground, and use your arms to roll over the the roller focusing on the heel to midway up the lower leg. For more pressure, cross the legs or point the toes upward toward the shin.

Wrist Flexors-The wrist flexor muscles enter the palm of the hand and underside of the fingers locations on the ulna, radius and humerus. Sitting on a bench with the tennis ball in one hand, press it against the opposite forearm and roll it back and forth in small sections. For additional pressure, extend the hand to stretch the wrist flexors.

Gluteus Maximus-The gluteus maximus are the primary buttock muscles that run from the run from the ilium, sacrum and sacrotuberous ligament to the top of the femur and iliotibial (IT) band. Sit on the roller with feet on the floor in front of you and hands on the floor behind you. From rest, roll back and forth over the gluteals, shifting your to either hip for more pressure.

The proper foam roller should be chosen. Softer rollers apply less pressure. Keep in mind that Improper placement of the roller can lead to extra fatigue of the surrounding musculature. A doctor should be consulted if a person is experiencing sharp pains, a recent injury, recovering from surgery or is pregnant, before continuing or beginning myofascial release techniques.

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Lots of people have done dynamic stretching, though they may not have heard the term before. This refers to stretches that done while in continuous motion. You never stop to hold the stretch. These have wonderful benefits and can really do a world of good should you choose to add these to your health routine. Some of the benefits include increased range of motion and protection from injury while engaging in sporting competitions.

Walking lunges should be familiar to most people. Many people learn these in junior high gym class. As you step forward you lunge downwards toward the ground and then immediately back up to switch legs, just like walking. Not only does the motion do a great job of stretching the hamstrings, it also does wonders for the muscles around the hips.

It seems that no warm up routine is complete without sets of arm circles. To do these you hold your arms straight out to each side. Then you start to rotate them in small circles in one direction. Then you stop and reverse the direction of the rotation. This stretches the shoulder muscles while also working the muscles in your upper arms.

Athletes often use these when preparing for competition. They do a great job of serving a dual purpose, stretching one group of muscles while also working another group of muscles. They do wonders to increase flexibility. They have even been shown to reduce the risk of injury while participating in sports.

These are not just for athletes. They are appropriate for anyone, at any stage of life. They reduce muscle tightness and increase range of motion when done on a regular basis. The arm circles help to strengthen and increase the range of motion in the shoulders. The walking lunges do the same for the hips. It stands to reason that when you are more flexible you are less susceptible to injuries such as a pulled or torn muscle.

By using a stability ball along with these you can target a whole new set of muscles. There are ways to use this to work on strengthening your core. What that really means is working on your inner abdominal muscles. This group of long fine muscle tissue helps to support your spine, and helps to hold everything inside, in place. These are very important and often overlooked.

If the stability ball really interests you, then please check with a fitness professional on exact exercises to do with these. When you are first starting out you want to make sure to have someone with you to help guide you and demonstrate how to use it properly. Failure to do so can result in serious injury.

Dynamic stretching is nothing new, but it can improve your workout routine and effectiveness. Side bends and trunk rotations, along with others, can all help you to improve your flexibility and your strength all at once.

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