The health benefits of tennis

Tennis is said to be a lifelong sport, and many people start playing it after entering the workforce for health reasons.
Have you ever wondered, "What specific health benefits does tennis have?" or "Is there a risk of injury when playing tennis?"

In this column, we will introduce the health benefits of tennis and aftercare methods to prevent injuries and enjoy tennis for a long time.

Why is tennis good for your health?

Tennis is a full-body exercise and scientific studies have proven its health benefits (Babette M Pluim et al., Brendon Stubbs et al.).
Specifically, the benefits are as follows:

-Improves overall muscle strength: Rallies allow you to train both your upper and lower body in a balanced manner.
-Improved aerobic capacity: Cardiopulmonary function is strengthened through interval exercises that involve hitting and then resting.
- Decrease in body fat percentage: High calorie consumption can also be expected to have a diet effect.
- Reduced risk of cardiovascular disease: Helps control blood pressure and cholesterol levels.
- Increased happiness: A long rally is fun and also helps relieve stress.

Another big attraction of tennis is that there is no contact involved, so there is a low risk of injury.

Common injuries in tennis

Tennis is a healthy sport, but it can also put strain on certain parts of the body.
You should be especially careful about "tennis elbow (lateral epicondylitis)." This condition develops when you overuse the muscles on the outside of your elbow, and hitting with a one-handed backhand using only the strength of your wrist puts a lot of strain on the muscles. The following areas are also prone to injury:

- Shoulders and waist: Stress during serves and strokes. - Knees and ankles: Effects of repeated pushing movements.

〇Aftercare to prevent injuries and continue playing tennis for a long time

To enjoy tennis for a long time, it is important to promote the elimination of fatigue substances and replenish energy.

1. Cool down and stretch
If you stop exercising immediately, your muscles will stiffen and fatigue substances will easily accumulate. As a result, your muscles and joints will become stiff and your risk of injury will increase, so it is important to take the following precautions.
- Light walking (about 10 minutes): Promotes blood flow and helps eliminate fatigue-causing substances.
・Stretching: Pay particular attention to your elbows and wrists, but also remember to stretch your shoulders, hips, knees, and ankles.

2. Proper Nutrition
The following nutrients are important for muscle repair and recovery after exercise:
-Protein: Helps repair muscles (chicken, fish, beans, protein, etc.).
・B vitamins: Helps with energy metabolism (pork, eggs, bananas, etc.).

Summary

Tennis is a healthy sport, but proper aftercare is necessary to keep playing.
To prevent injuries and enjoy playing tennis for a long time, make it a habit to cool down, stretch, and replenish your nutrients after exercise!


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Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/