Golfing and tennis are two popular weekend sporting pastimes for those with busy work lives during the week. These activities provide an opportunity to let off steam and relax on days off, as well as valuable source of exercise. However, because many of us lack regular exercise during the week due to the demands of work (often in a sedentary role), this can mean these part-time athletes more prone to injury.
The good news is, no matter how busy you are, there is plenty you can do to minimise the risk of injury.
Be more active during the week
Try to stay as active as possible during the week, even at work. Don’t spend all day at your desk. Get up and stroll around if you can. Go out at lunchtime for a brisk walk. If you workplace has a gym, or one nearby use it. Likewise, get some exercise in on your daily commute. Consider walking (even if it’s only for some of the way) or cycling to work.
Why injuries happen
Just understanding the reasons why these types of injuries happen can help prevent them. As with any sport, the trick is to train the muscles used for the activity regularly. While strength is obviously important, the importance of training for flexibility is often hugely underestimated. In order to safeguard against injury, muscles must be relaxed before being put to work – which is why it’s so important to warm up before any exercise. If there is any tension in the muscle, then the likelihood of injury is greatly increased, because the muscles can lock in place as you swing in the opposite direction. Professional golfers, for example, will develop a training regime that strength and flexibility in the back, shoulders and arms, to give length and symmetry to the muscle groups.
During a golf or tennis session, always keep a look out for the tell-tale signs of a potential injury, such as pain in the inner side of the elbow, sometimes shooting into the forearm of hand. Gripping something can be painful too, as the tendon gets stressed. If you do feel pain in your shoulder, elbow or arm, stop playing!
In the event that you are injured, take the following steps:
- See a good physio as soon as possible
- Ice the affected area, then heat it, five times daily to improve circulation
- Use an elbow strap
- Try conditioning exercises, such as squeezing a tennis ball
- Work on perfecting your swing, in order to avoid injury
- Learn to relax before and during play
- Avoid using the same type of swing repetitively.