Tagged as: injury prevention| sports injuries
There’s nothing quite like a sunny day spent out on the fairway or the tennis court. Whether you’re perfecting your swing or serving up aces, golf and tennis are great ways to stay active, challenge yourself, and enjoy the outdoors. But let’s be honest, nothing slows the momentum of a great season faster than a nagging injury.
The good news? Most of them are preventable with a few smart adjustments. Let’s break down the typical trouble spots to help you stay healthy while you play your best game.
The Common Culprits Sabotaging Your Game
You don’t have to be a pro to develop overuse injuries. In fact, many of the aches we see come from weekend players or those just getting back into the swing of things (pun intended). Here are a few of the usual culprits:
Golfer’s Elbow and Tennis Elbow
These two often get mixed up, but they actually affect different parts of the elbow. Golfer’s elbow causes pain on the inside of the elbow, at the point where the tendons attach to the bony bump on the inside of your arm. It happens from repetitive gripping and swinging motions, common in golf but also seen in tennis players who overuse certain strokes.
Tennis elbow, on the other hand, causes pain on the outside of the elbow. It’s caused by repetitive wrist and arm motions, especially the backhand swing in tennis, but can also affect golfers and other athletes. Both injuries stem from tendon irritation but show up in different spots.
Shoulder Strains
Your shoulder takes on a lot of responsibility in both sports. All that overhead motion and rotation can lead to issues with the rotator cuff, especially if your form is off or your muscles aren’t quite warmed up.
Lower Back Pain
A powerful golf swing or a quick pivot on the court can stress the muscles around your spine, particularly if your core isn’t doing its fair share of the work.
Wrist and Knee Trouble
Quick direction changes, awkward landings, or gripping your club or racket too tightly can strain joints and leave you dealing with soreness or sprains that linger far longer than they should.
Warm Up Like You Mean It
Skipping your warm-up might save time, but it’s not doing you any favors in the long run. A quick warm-up before you play helps activate muscles, improve range of motion, and reduce the risk of injury. Try this before your next match or tee time:
- Shoulder rolls and arm circles to loosen things up
- Torso twists and gentle trunk rotations to warm up your spine
- Leg swings and lunges to activate your lower body
- A few slow practice swings or serves to get your mechanics going
Technique Matters
Even small tweaks in your form can make a big difference when it comes to avoiding injury. Not sure if your swing or stroke is helping or hurting? This is where a little coaching can go a long way.
- Consider working with a golf or tennis pro to refine your technique
- Make sure your gear fits your body and your skill level
- Be mindful of your body’s limits; listen to any warning signs of fatigue or discomfort
When to Call in the Pros
Sometimes, pain doesn’t just go away with rest and ice. That’s where we come in. Whether it’s a sore elbow that’s getting worse or a shoulder that’s been bothering you for weeks, our team is here to help. Access Sports Medicine offers:
- Physical therapy to build strength, improve mobility, and speed recovery
- Sports injury evaluations to get to the root of your pain
- Occupational therapy for repetitive strain injuries like golfer’s or tennis elbow
- Personalized recovery plans to get you back on the course or court faster
Keep the Momentum Going
Don’t let a preventable injury cut your season short. With the right warm-up, smart technique, and expert care when you need it, you can enjoy every match and round pain-free.
Feeling a twinge that’s not going away? We’ve got you covered.
Request an appointment with Access Sports Medicine today.
