For this reason, it is important to wear a brace during practice and informal play before using one during competitive play. By taking the proper precautions, tennis players can avoid painful injuries to their wrist and hands.
Simply so, how can I protect my wrists while playing tennis?
Here are a few crucial steps any tennis player can take to avoid wrist overuse and injury:
- Use wrist guards. Even the most basic wrist guards can help stabilize the wrist and absorb shock.
- Always, always warm up. …
- Invest into finding the right gear. …
- Use a one-handed backhand. …
- Exercise your non-dominant side.
Also know, what do you do when your wrist hurts from tennis?
Treatment for most tendonitis involves rest, ice, splinting, anti-inflammatory medications and/or cortisone injections. Subluxation or snapping of the tendon occurs when there is a rupture of the sheath or tunnel that the tendon passes through at the wrist.
Why do wrists hurt after tennis?
Wrist pain is highly common in tennis players, including both amateurs and pros. In most cases, wrist injuries are the result of chronic overuse of the wrist, improper technique or inappropriate equipment, such as the wrong size grip or improper string tension.
Gripping your tennis racket and bending your wrist can, over time, lead to pain and numbness, most commonly carpal tunnel syndrome. Inflammation in the carpal tunnel can put pressure on the medial nerve that controls sensation in the hand and fingers.
Start with smaller circles and slowly work your way up until you’re making the biggest circles you can, flexing the wrist as far forward and backward as it can go on its own. Repeat this in both directions with both hands. Your wrists should feel warm and loose before starting to play or train.
Wrist flexor stretch
- Extend your arm in front of you with your palm up.
- Bend your wrist, pointing your hand toward the floor.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
Carpal tunnel occurs when a specific nerve in the wrist is compressed, causing numbness and tingling in the hand and fingers. Since it’s a structural problem of not having enough room for the nerve in the wrist, Daluiski said, doing exercises (like squeezing a stress ball) won’t help.
“If you have had a fall or think you may have fractured your hand or wrist, it is OK to wear a brace overnight until you can get to the doctor’s office,” says Dr. Delavaux. “But be sure to get it checked out, especially if the pain doesn’t get better after a day or two.” Basal joint arthritis.
You should continue to wear a brace for at least 4 to 8 weeks or until your symptoms are gone. Wearing a wrist brace at night, can also help decrease any swelling and lessen the pressure on the nerve.