How to avoid wrist injuries in tennis

The treatment of wrist joint injury is as follows: apply ice immediately after a wrist sprain, once every 2 hours or so, about 15 to 20 minutes each time, and several more times at the beginning. Within 48 hours of injury, it can be fixed with a relatively tight wrist brace to avoid hands, Yunnan Baiyao aerosol can be sprayed on the injured area, and after 48 hours, it can be fixed with a wrist brace without medication.

Don't do strenuous exercise before it's complete, you can wear some protective gear, and at the same time apply hot compresses or do some functional exercises of the wrist joint every day, until it's completely ** before playing tennis. In addition, it is necessary to strengthen the functional exercise of the wrist joint, and the specific training methods are as follows:

1) Wrist adduction training: elastic band adduction training. Attach one end of the elastic band to the palm of the unaffected side. The hand on the affected side holds the other end of the elastic band and adducts it vigorously.

2) Wrist abduction training, elastic band abduction training. Attach one end of the elastic band to the palm of the unaffected side. The hand on the affected side abducts vigorously from the other end of the elastic band.

3) Wrist flexion and extension training, elastic band flexion and extension training. Attach one end of the elastic band to the palm of the unaffected side. The hand on the affected side holds the other end of the elastic band and flexes it firmly.

In fact, tennis does not rely on wrist strength to play, so when you usually play, you should pay attention to turning your waist and use your waist to drive your body to hit the ball.

Before swinging the racket, warm up your wrist and twist it up and down, left and right. Do not deliberately use your wrists, feet and waist to drive force during the shot. In addition, pay attention to the angle when receiving the forehand and reduce the impact through the angle. Try to use the backhand, the chance of injury is much smaller.

Don't deliberately use your wrist to exert force, play the ball through the whole body, use your waist and shoulder turns, remember: in addition to the serve buckle wrist, other forehands, backhands, and cutting do not need wrist force (except for some top players who deliberately add spin), if you want to prevent wrist injury, it is best to bring a wrist guard, and it is best to add a shock absorber to the racket.

If you want to know how to protect your wrist in the future, how to protect your wrist is the best way, which I tell you, please keep in mind, it is also very simple: when hitting the ball, please lock the wrist, do not use the wrist to exert force, hit the tennis ball is not by the wrist force, but by the foot on the ground, turn the waist to turn the shoulder, thereby driving the arm, waving the arm to hit the ball, the wrist does not need a lot of force, as long as it is locked, it is a person with good wrist strength, even if there are good protection measures, it is not able to withstand the impact of tennis on your wrist. The reason why you get injured is because you hit the ball in the wrong way.

Therefore, it is said that playing tennis with the correct hitting method can effectively protect your wrist.

Categories: Sports Sport >> tennis.

Problem description: Can I move my wrist when playing tennis? If so, please indicate under what circumstances. If not, can you tell me why.

Analysis: The secret of the wrist when playing tennis:

We often hear tennis TV commentators say: a wonderful wrist flick. Is the wrist really the key to generating strength? no!!With a few exceptions, the wrist has little to no effect when hitting the ball.

But with our eyes, many pros seem to loosen their wrists with every shot.

Therefore, we have to figure out when they release their wrists. Both Agassi and Harth are known for their powerful forehands, and the two seem to have a lot of wrist turns. Agassi's grip is semi-Western, and Hath's grip is ultra-Western, and with our naked eyes, they seem to have obvious wrist shakes, but in fact, our naked eyes have deceived us.

Because our naked eyes can't see when they shake their wrists. Even a normal TV shot of 30 frames per second is not enough to help us with our analysis.

With high-speed photography, 250 frames per second. Only then can we clearly see the whole process of their movements and correct the illusion caused by the human eye.

These high-speed shots tell us that pros like Agassi and Harth always have their wrists locked when hitting the forehand. Their forehand hitting arms are actually in a fixed position. This fixed position remains unchanged until the ball leaves the racket.

But sometimes you also need to use wrist strength to play tennis, so you can hit the ball with more topspin, and Nadal has a lot of wrist strength when he hits the ball. If you want to hit a strong flat shot, you should use as little wrist strength as possible, consciously fix your wrists and elbows when hitting the ball, try to use the strength of your upper arms, and when the ball is about to leave the racket, use a little wrist force to press the ball down and call it faint, so that the ball speed will be faster. Remember to say to yourself every time you hit the ball

Fix your wrist! This will lead to success over time. If you use the right force, the pain is not in the wrist, but in the muscles of the elbow and forearm.

I love tennis because I think it's a very healthy sport. In order to reduce the damage to the wrist, it is necessary to wear a wrist guard, because Lu Cha is a wrist strap can greatly reduce the damage to the wrist.

I like tennis very much, I must do warm-up work before exercising, and it is best to bring a balance to the wrist to reduce the force on the wrist.

I like it, and in this process, I must pay attention to the gesture of holding the racket, as well as the posture of waving, and pay attention to the size of the force I use to prevent my wrist from being hurt.

Wrist pain is a common condition in ball games. Especially for offensive players, there are too many strong smashes, and this phenomenon often occurs. It's often okay not to play at ordinary times, but it's painful to play when you hold the racket.

Because of the pain in the wrist, the golfers always have some scruples on the court. So what to do if you have wrist pain playing tennis?

1. 150 200 grams of cactus, 15 grams of borneol. Wash the cactus, remove the skin thorns, chop it, add ice chips and mash it into a paste. Usage:

Apply the paste to the affected area, then cover it with a dressing and fix it with adhesive tape. Change the dressing once a day for 5 to 6 days.

2. 10 grams of raw gardenia, 30 grams of raw gypsum, 9 grams of peach kernels, 12 grams of safflower, and 6 grams of turtle insects. At the end of the co-research, soak it with 75% alcohol, and add an appropriate amount of castor oil to make a paste after 1 hour. When using, apply this ointment to the affected area with gauze, fix it with adhesive tape, and change the dressing once every other day.

3. Apply the liquid medicine to the affected area cleanly, promote blood circulation and eliminate stasis, reduce swelling and relieve pain, and insist on using it for 7 days to see the effect.

4. Correct hitting action is the key to preventing wrist pain. The correct hitting action must be relaxed, and the force will be exerted at the moment of hitting the ball. Don't keep your wrist on the strain, use your arm to swing the racket.

5. Pay attention to the fact that after hitting the ball, the wrist should not be bent excessively, but should be exerted along the direction of the arm from the chest to the inside. When killing the ball, don't just use the arms and wrists, but also use the strength of the waist when turning, and the power of kicking the ground, which can produce good explosive power and reduce the burden on the wrists.

6. Wear a wrist brace, and it is also good for the wrist to change to a lighter beat and lower tension of the string.

7. Stretch out your left hand, palm outward, fingers down, right hand hold the four fingers of the left hand, then bend back, maintain the action for 30 seconds, then switch to the right hand to do it, repeat 2 to 3 times. Extend your left hand with your palm facing inward, fingers pointing up, pressing your right hand on the back of your left palm, then bending inward (in the arms of the activist), hold the movement for 30 seconds, then switch to your right hand and repeat 2 to 3 times. This exercise strengthens wrist flexibility and reduces shoulder soreness.

8. Take a standing or sitting position, inhale and raise your arms in front of you, hold a hollow fist in your hand, rotate your fist inward with your arm as the axis, and rotate continuously for 15 to 20 seconds. When you're done, do it again in the opposite direction. This movement relaxes the wrist muscles, keeping the wrist flexible and relaxing the nerves in the arm.

Yes, if you play tennis for a long time, you should do this, it is the protection of the wrist and allows us to have better entertainment.

Yes, this can make our wrists more convenient, but also more comfortable, preferably without injury.

Yes, this refers to the instantaneous lock-up of the shot, not the whole lock-up, in fact, there are only two reasons for fixing the wrist to ensure the effect of hitting the ball and prevent wrist injury.

Tell you the most straightforward!! Yours and I are not in the right pose.

General batting. Semi-Western.

Open Pace! Serve.

Volley in front of the net. Oriental grip.

You can let the instructor teach you!! That way you won't have wrist pain.

On the first floor, I don't see that I have never played tennis!

A few simple points.

First. Strengthens the wrists.

This is fundamental.

I used a Western-style grip to pull the topspin with a lot of strength, and my wrist never hurt.

Supplement. If you don't have to keep fighting if you're not already badly injured.

Don't wear wrist pads.

There are two reasons for this.

The role is very limited.

Especially for amateurs, I don't think it's effective.

And limit hand movements.

Affect batting!! 2

If you are injured, you can recuperate.

Sports injuries are serious and troublesome. The professional is to make money, so I worked hard to get sick, and I also wore protective gear. You are not professional, there is no need.

Second. The posture is wrong.

But it's not what the above mentioned shock absorption (this generally involves tennis elbow, which has little to do with the wrist, if it is the cause of the shock, your wrist should be chronic, the kind of pain that you have, but with that feel woody, but it can reduce a little damage, of course, in the case of a lot of power when you hit the ball.

Take your own choice) grip (There are five basic grips for grips.

Nothing right or wrong!

Professions are useful.

Federer Eastern Way.

Most of the professions are semi-Western Fat Brother Originals, **Note There are also some Western and ultra-Western clay players). It is a problem with the movement during the stroke. Tell you a corrective principle, which is to be natural and relaxed.

Once you know the basics, give it a try and find a movement on your own.

Movements that allow all parts of the body to move smoothly, and even pain if a certain position is uncomfortable.

You just fine-tune it.

Third. Fight a little less.

Don't push too hard. Continue to play when you have enough rest, or you will love to get hurt.