Dive In Your Recovery
Published July 29, 2009 02:24
"Dive in your Recovery!"
Looking for a quicker return from injury or to spice up your current training program?
There are many factors that can lead to acute and chronic injuries:
If you are injured, take the appropriate steps to recover. Come back safe and ready to play ball.
Be sure your decision to return is made according to your health and well being, and not because of pressures from others or that you, put upon yourself.
Physical & mental readiness is the key!
Solution to Injury Worries
Injuries cause pain, which can lead to altered performance.
If you return to competitive activities too early, you will compensate by using the wrong muscles, which can lead to more injuries.
Immediately following an injury, you will notice a decrease in range of motion, strength & cardiovascular conditioning. Before you know it, you may be forced to alter your fitness training and restrict your time on the tennis court.
Find ways to protect your body and recover quickly from an injury. Specific aquatic exercises can get your body back in motion and back to playing Tennis!
Water : The Oldest Therapy in History and still Making a Splash!
Did you Know?
Water is the ideal place for rehabilitation and training to occur.
In many professional or college athletic training facilities you will find athletes working out in the water.
Many elite athletes begin their injury rehabilitation in the pool, and also use the water to add diversity to their fitness routine.
Submerging your body in water decreases the forces placed on your joints.
Walking in chest-deep water reduces your body weight by 70%!
This is critical when you have an injury that limits your weight bearing. E.g., if you are on crutches and can only put 50 % of your weight through your leg, you could start walking in waist deep water without the crutches.
Water gets you moving earlier!
Substituting water workouts for cardiovascular training will be beneficial, to give your joints a break.
The use of water as a healing medium dates back many centuries.
You can decrease swelling, especially in your lower body. As you go deeper into the water (more than 5 feet or 1.7 meters) the effects of hydrostatic pressure push the fluid in your body upwards.
This helps to reduce the swelling in injured areas in your legs, ankles and feet.
- Use an Aqua-jogger belt around your waist and paddles in your hands while you run in the deep end of the pool for 20 to 30 minutes.
- Great alternative to running on land & a fantastic method of cross training. Running just adds to the pounding on your joints, that you already get from tennis!
- Performing bicep curl with paddles you will work muscles on the front and back of your arm (biceps & triceps) with just one exercise.
- Simulate tennis strokes & perform agility footwork in the water once a week
- Since water gives you resistance, it works on building your strength & slowing down your strokes to fine tune your technique.
- Use an Aqua-jogger & flotation devices around your ankles while running in the deep-end.
- Increase the challenge: change the depth of the water, or use different types of equipment.
Water is great to add assistance or resistance to activities.
You will promote a balance between strength & flexibility for all major muscle groups.
Exercising in the water gives you the benefit of resistance in both directions. Also, changing your training routine helps keep things exciting; it challenges your body and mind!
Challenge your Core Stability Routine
The ability to rotate your trunk forcefully helps generate power for every tennis stroke.
The player with stronger core muscles will have increased power and endurance on the court, giving her an advantage over opponents.
Working against the water's resistance engages the core muscles & challenges your ability to perform movements while maintaining a stable spine.
Match & Practice Recovery
After a training session, practice or match: try alternating warm and cold shower or plunge pools; using the jets in a Jacuzzi to relax & massage your muscles; or take a light swim.
Whichever option you choose, you will feel the benefits immediately.
What are you waiting for? Dive in and get wet!
TIP from Steve Jurch, MA, ATC, LMT
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