Beach tennis, the version of tennis played on sand, was one of the sports that grew the most in USA, Brazil, Venezuela and several countries in Europe. After all, the lack of physical contact and the fact that the practice takes place outdoors and with few participants reduces the chances of contagion. Additionally, there is a low demand for physical conditioning when compared to other sports. Lastly, the boom of beach sports courts in cities outside of the coast also contributed to the spread of beach tennis.
But how to avoid injuries in beach tennis?
Shoulders are the main concern
The most common injury observed in the sport is tendinopathy in the rotator cuff, a set of four tendons in the shoulder that cover the head of the humerus, in the area near the shoulder. Tendinopathy, in turn, can be of two types: tendinitis (when the tendon is inflamed) or tendinosis (when it is worn out. In this case, the player will feel pain in the shoulder and will have difficulty raising the arm. Treatment can be done with rest, physiotherapy, and correction of technique, if it is being performed incorrectly.
Here are our 5 tips to avoid getting hurt while you play beach tennis:
1 – Warm up before any game
Like any physical activity, warming up is essential in injury prevention, simulating with less load and intensity the movements of the exercise to be performed. In the specific case of beach tennis, it is important to reproduce the different racket movements, such as forehand, backhand, volleys, and smashes, in addition to the leg work that will be performed in the movement around the court. However, it should be noted that the practice of muscle stretching does not act in the prevention of injuries.
2 – Use appropriate and good quality equipment
Injuries in the elbow and wrist seem to be more related to poor technique or use of inappropriate or poor quality equipment. Rackets should be of good quality and with the appropriate weight for the practitioner.
The use of poor quality, excessively heavy rackets is also related to an increase in the number of injuries, so it is important that they are not too heavy, as the effort would be much greater and would overload muscles, bones and joints, he points out.
3 – Apply the correct techniques when hitting the ball
Performing the movements correctly is not only related to performance, but also helps in the prevention of injuries in the elbows and wrists. Senna states that incorrect execution of movements is one of the main causes of injury. The practice of beach tennis requires knowledge of striking techniques, avoiding inadequate movements that can overload the joints. The presence of a teacher is essential for those who are starting the sport, as they will be able to guide on the appropriate techniques and correct any movement vices that pose risks.
4 – Work on your physical conditioning
Although the practice of beach tennis does not require a high level of physical fitness, some precautions, especially with muscles and joints, should be taken as a precaution to avoid injuries. According to the doctor, practitioners of the sport should seek the guidance of a physical education professional or physiotherapist for the strengthening of the arms and shoulders, especially in the area of the rotator cuff, to prevent injuries from repetitive movements. In addition to the need for healthy muscles, it is also necessary to have mobility of the joints.
5 – Always seek a doctor in case you feel any pain.
Although the practice of beach tennis does not require a high level of physical fitness, some precautions, especially with muscles and joints, should be taken as a precaution to avoid injuries.
Beach tennis players should seek the guidance of a physical education professional or physical therapist for strengthening the arms and shoulders, especially in the rotator cuff area, to prevent injuries from repetitive movements. Senna also warns that, in addition to the need for a healthy muscle, it is necessary to have mobility in the joints. Injuries to the soft tissues of the shoulders can also develop slowly (chronic) due to repetitive effort and natural wear and tear of the tendon.
The symptoms of these cases are more vague, with progressive pain in the deltoid muscle area (which covers the head of the humerus to the scapula) that worsens with physical activity and usually bothers at night. By communicating the pain to a doctor, the player can avoid the aggravation of a mild injury by doing the recommended rest period and physical therapy, if necessary. Any pain during sports should be communicated to the doctor. It is not normal to feel pain during sports. Cracking or other symptoms from the joint are not that important alone, but should be investigated when present for a prolonged period. Cracks from soft tissue such as tendons or ligaments should be investigated promptly
