Advice on How to Prevent Wrist Pain While Playing Tennis (and improve your game) 1) Stretching and physical activity Preparing your wrists with simple yoga warm-up exercises may be really beneficial, so schedule some time for them before engaging in any rigorous activity.
Exercising with an elastic band and stretching on a regular basis will significantly enhance your range of motion, and strengthening exercises conducted on days when you are not practicing tennis can help you build muscle around your wrist and protect you against injury even more.
How can I treat a wrist pain that comes and goes?
The forearm and wrist muscles, as well as the muscles that assist maintain your wrist, must be strengthened once the discomfort has reduced and become bearable. Exercises such as isolated wrist flexion and extension exercises, as well as forearm pronation exercises, can be performed using a 3- to 5-pound dumbbell.
Is it normal for your wrist to hurt after tennis?
The tendon in your wrist might be placed under a lot of strain when you work out your wrist. Forehand and backhand are also affected by this rule. Wrist problems, on the other hand, are not a compulsory aspect of the game. Wrist injuries in amateur athletes are most commonly caused by overuse or improper technique.
How do you get rid of tennis wrists?
As before, support the forearm on the knee with a slightly bent elbow, but this time the palm of the hand is facing downward. Starting from a neutral posture, move the wrist up and down. This can be progressed to 2-3 sets of 10-20 repeats over time. Initially, merely holding the weight without moving the wrist is adequate to begin these workouts.
How can I improve my wrist pain?
Stretching the wrist extensors
- Extend the arm in front of you with the injured wrist extended and point your fingers toward the floor
- Gently bend your wrist farther with your other hand until you feel a mild to moderate stretch in your forearm
- Repeat with your other hand.
- Stretch for at least 15 to 30 seconds, depending on your comfort level.
- Repeat the process 2 to 4 times.
How do you immobilize your wrist?
Immobilize the wrist with a splint or brace to keep it from moving. Raise the wrist so that it is above the level of the heart. Apply ice treatment to the damaged region for 10 to 15 minutes every hour for 10 to 15 minutes. Icing on a regular basis can help to reduce swelling and discomfort dramatically.
How do you brace your wrist?
In a normal brace, the palm of your hand is covered and the brace extends up your forearm. To keep the brace in place, you will utilize velcro straps to hold it in place. Make sure the brace is firm enough to prevent movement but loose enough to enable blood to flow through it as you are securing the straps.