In tennis, players rely on their wrists and hands for various strokes and actions. The ability to create the wrist power, manage the ball and maintain consistency, both guarantees in basic strokes. Again, despite the important role, wrists and hands are often taken into account in training programs. This article can get wrist and anatomical complexity of the hand, common injuries in tennis and how to prevent them. In addition, we will discuss the wrist and handicrafts, mobility and coordination, to coordinate with a practical setting for a tennis player at each level.
Complex anatomy of wrist and hand
The wrist and Ali are incredibly complex structures consisting of 29 bones, 30 bones and 25 joints, they are all working together to facilitate thin movements in tennis. The wrist itself is a partner consisting of eight carpal bones and closes the front sleeve. The small bones of the hand are set to ensure the agility and accuracy that allows fingers to fulfill the tasks until the racket is performing fine motor movements.
The muscles of the wrist and hand are divided into internal and extreme groups. The external muscles manage larger movements as the forearm and hold or wrist flexes and strings. Intrenchic muscles are in hand and fingers, delicious motor skills, as accurate retention, views such as imagery such as volleys and drops. Considering the complexity, why is it important for the wrist and hand health tennis player, but it is easy to see why those who evadk in training mode are important.
Wrist and hand injuries in tennis
The wrist and handicraft in tennis inclined to various injuries due to high impact forces and repetitive nature. The most common wrists and hand injuries include:
1. Ulnar-sided wrist injuries:
• Triangular Fibrocartilage Complex (TFCC) Tears: This cartilage structure tends to be injured during strong wrist actions.
• Ulnar Tendinit: The overweight use of the tendons on the Ulnar can cause inflammation and pain.
2. Tennis elbow (lateral epicondylitis): This injury is primarily affected by the elbow, often attracts the wrist due to the interaction of the muscles in the forearm of the arm.
3. Wrist sprains: The wrists can often occur when possible during a drop or when it affects the ball.
4. Tendinite: Excessive use of wrists and misses, especially when serving a large number of shots or often served, it can cause a painful situation in tendons.
5. Carpal Tunnel Syndrome: Repeated actions in the wrist, for example, as tight or hit the ball, it can irritate the median nerve, and can cause the median nerve and causing the mindfulness, tingling or pain.
The need for wrist and manual education
Many players focus on the legs, nucleus and the upper body, wrist and hand often focused on the indifference in training. However, without proper power, mobility and coordination in these areas, a player is violated the opportunity to perform the exact images and keep a consistent grip in the racket. During the strikes of developing wrists and hand power, the racket can significantly increase the ability to work in voles in voles, especially in strong services or network.
To teach the wrist and hand effectively, the players must focus on the exercises directly targeting these muscles.
Effective exercises for wrist and hand power
1. Wrist flexor and extendee extends
• Purpose muscles: wrist flexes and expansions
• Instructions: Start stretching straight in front of you. Use the opposite hand to gently pull the fingers towards the body by stretching skills flexors. Hold 20-30 seconds. Then, to extend the wrist, turn the back of the hand to the movement by gently pushing the body.
• Reps and sets: 2-3 sets for each wrist, each hand holds each goal within 20-30 seconds.
• Benefits: Lightens density in the wrist muscles, and TFCC prevents injuries like tears.
2. Finger flexion, extension, abduction and extra stretch
• Purpose muscles: finger flexes, expansions and interior hand muscles
• Instructions:
• Flexion / extension: Turn your fingers into a fist slowly, then extend them in full and broadcast.
• Heavy / ADUFTION: Bring your fingers to (miss) and then bring them together (extra).
• Reps and sets: 10-15 repetition for each move 3 sets.
• Benefits: Increases the comfort and mobility of finger while reducing stiffness.
3. Wrist curls (flexion and extension)
• Purpose muscles: wrist flexes and expansions
• Instructions: Sit on a bench with your forearms that rest in your thighs, holding a dumbbell in each hand.
• Palm should be viewed above for wrist flexion. Turn your wrists up, then lower the weight.
• The palm should be looked down for the wrist extension. Turn the wrists up then drop them down.
• Reps and sets: 3 sets for each direction 12-15 reps.
4. The farmer carries
• Targeted muscles: Grip strength, wrist stabilizers, forearms and shoulders
• Instructions: Hold a heavy dumbbell or a teaspoon in every hand. Keep your shoulders back and key while walking a distance (eg 20-30 meters). Protect the steep posture throughout.
• Reps and sets: 3 sets up to 20-30 meters or fatigue.
• Benefits: Gropes strengthens, enhances wrist stability and builds the forearm of the forearm which is important to catch a rocket in long games.
5. Wrist roll
• Targeted muscles: wrist flexes, expansions and front sleeve muscles
• Instructions: Hold the bar with two hands and rolling your wrists using a wrist roller (a stick with a rope and gravity). Slowly lower weight and repeat.
• Reps and sets: 3-5 sets of 3-5 rolls.
6. Tug the tennis ball
• Purpose muscles: Grip strength, finger flexes and wrist muscles
• Instructions: Tighten a tennis ball as much as possible in 5-10 seconds, then relax. Repeat the process.
• Reps and sets: 3 sets capture 10-15 sets.
Injuries Prevention: Best Experiments for Wrist and Hand Health
Players to reduce the risk of wrist and hand injuries in tennis:
• Warming is correct
• Strengthen wrist muscles
• To monitor technique
• rest and restore
• Use relevant equipment
Opinion
The wrist and hand play a critical role in tennis performance, but often overlooked. By entering trainings such as farmer’s carriers, wrist stretching and finger mobility matches, players can maintain the sustainability of strength, mobility and damage. The correct preparation allows the tennis player to maximize performance while protecting these critical areas.
