Andy Murray’s tips on how to make sure you stay injury-free when tennis resumes after lockdown
He gave you pointers on how to keep tennis fit during lockdown so it is only right that Andy Murray is now giving you tips on how to make sure you stay injury-free when you are allowed back on the tennis court.
Non-elite sport – including grassroots football, golf and tennis – will resume in England on March 29.
And while most recreational players will be eager to get back on the court immediately and make up for lost time by playing dozens of matches, former world No 1 Murray advises that it is important to take it slow in his latest blog on trrnutrition.com.
“After such a long break, if you are anything like me, you will be raring to go and desperate to play matches again,” he wrote. “But unfortunately that’s not the sensible approach (as my team reminded me!).
“You will need to gradually build up your playing time and the number of times you play each week to prevent injuries. If you have any niggles or health and injury worries, it’s best to check with a doctor first.”
If you planned to rock up at the court and go straight into your game, then you could set yourself up for failure and/or injury as a good warm-up should be part of your game.
“Tennis is a game which has lots of dynamic movement and uses a variety of muscles for the wide range of physical demands within the game,” Murray added.
“Having not played for a while you will be more prone to muscle strains and joint sprains. Make sure you warm up properly and stretch before you start playing.
“A gentle jog around the court is a good starting point and then build in some movements like high knees, glute kicks, lunges, shoulder circles and trunk rotations to warm up specific muscle groups and aid joint mobility.”
And if you learned a few new tricks while playing in your backyard, then it’s probably best to keep it in the locker for a while longer.
“In your first few sessions try to stick to the basics and play percentage tennis,” the three-time Grand Slam winner continued.
“Your main aim at this point is to keep the ball in play. Don’t go for winners straight away as your timing and aim may not be up to speed and it can be frustrating if you miss shots you know you can normally make. Once you get frustrated you are more likely to make more errors.”
Don’t forget to give your body a breather after your match.
“Make sure you build in time for rest and recovery after playing,” Murray wrote. “This is something that is often underestimated and I’ve certainly learnt its importance as I’ve got older.
“Fatigue is a leading factor for musculoskeletal injuries so is really important. Make sure you are also staying hydrated during your matches or practice and after you’ve finished playing.”
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