Tennis or Golfers Elbow Fix.
Muay Thai fighter and power-lifter, who has tried just about everything from physio therapy to steroids like cortisone to cure tennis elbow. He is not a big stretcher and uses his arms constantly in battle. What can he do? One reader has had success with the program: The Tennis Elbow Solution. But the video below gives some good tips also.
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Having suffered from both Tennis Elbow and Golfers Elbow over the years, I have always been keen to hear from athletes who have found some relief from these conditions. Many’s the time I have had to change my tennis schedule because of severe elbow pain.
I have recently tried this new method for treating Tennis and Golfers Elbow with some success. It cost’s a lot less than the physio and seems to have helped. Especially with the tennis elbow. (I feed a lot of balls and rally a lot.) I prefer to do it without pain if possible.
Getting back To Tennis After Child Birth.
We all know that tennis is about thinking, anticipating, moving, running and hitting. These activities can be very stressful for post baby tennis moms, so some at home pre-season strength and conditioning is recommended.
Child birth is the biggest body transformation you will experience. Your abs will be stretched to within an inch of breaking and just about every muscle in your body will be stressed. So for a Tennis mom contemplating a return to the court it is generally recommended that you wait ten to twelve weeks after giving birth before you venture back to play. It will be imperative that you consult your doctor for clearance in all cases.
Where to start?
How about sitting down? You are going to have to feed your newborn, so why not sit on a Swiss ball. Sit tall while feeding; feel that you can lengthen your spine and torso, hold the position gently has you bounce softly. Done for a period of 20 minutes or so this can be a great core work out. Sitting on the ball can also help reduce any back pain you may be feeling, increase blood flow and help strengthen those stressed abdominal and back muscles. (They have been carrying extra weight for some time.)
Then what?
A morning walk with your child in a pouch or a pram can be a great way to get a cardio workout and maybe send bubs off to sleep at the same time. Plug your tunes in one ear and get outside for a while. Even a stroll around the house could be sufficient as long as you get 30 to 45 minutes exercise.
What about stretching?
Yoga is the best, what type is your choice. I recommend: Runners Yoga!
Start benefiting right away: Get Runners Yoga Now!
Try some sideways pushups or hip raisers.
Lie on your side with your feet stacked together ankles touching. Tuck your elbow under your shoulder making the letter L with your forearm facing front. Try and raise your hips from this position, with a little help from your upper arm. Be gentle with yourself, try one, then two over a number of days, the goal is to get to five repetitions each side.
Chair pushups with heal kick.
Place your hands on the side edge of a stable chair seat and assume the forward push-up position, trying to be as straight as you can from head to toe. Perform the push-up so your chest touches the chair before you push back up. As you reach the top of your push-up raise the heal of one leg up behind you with your leg straight. You should feel like your glute or butt is being squeezed. Alternate your heal raise with every push-up. Do as many as you can, but aim for ten per leg or twenty push-ups total.
Rotating Lifts and Squats.
A 2-3.5kg medicine ball or similar is needed to maximize the benefits of this exercise. An old 2 litre juice container filled with water will also suffice. Keep your back straight and your knees supple while holding the medicine ball outstretched at arm’s length, squat and lower the ball to the ground. Rest it on the ground momentarily; raise yourself to a standing position at the same time lifting the ball above your head. Once you have mastered the action, start with the ball above your right shoulder before sweeping across your body to your left side as you squat, touching the ground just outside your left foot. Alternate side to side and do as many as you feel safe with. Your goal will be 10 per side after 10 straight up and down.
Hip Raise’s using a Swiss ball.
Prop your ball against the lounge, lie on your back and place the soles of both feet on top of the ball, knees bent at 90 degrees. Place your arms out to the side to 45 degrees, palms up. Push with both feet as your raise your hips up and off the ground, making sure you maintain balance and a nice straight body line. Once you have reached your peak, slowly lower your hips till your butt rests on the ground, then repeat for as many as you can with a goal of 10.
Butterfly Lifts.
For this exercise two 2kg dumbbells will be handy or two 2 litre juice containers filled with water will suffice. With a dumbbell in each hand held at your side, stand as erect an straight as you can, keeping your back as straight as you can, tilt forward from your hips and raise a leg out the back at the same time as you raise the dumbbells out like butterfly wings. Alternate legs and aim for 5 per leg or as many as you feel comfortable.
If you love your tennis and don’t want to hurt yourself badly when you get back on the court, try this regime for about four weeks before get back on court. Your body will thank you.
“I am a Tennis Australia Club Professional qualified coach, who specialises in helping women play better tennis so they can gain more enjoyment from the game and play it longer.”
If you are serious about teaching your kids tennis, I suggest you also teach yourself how to restring their rackets. You will need a stringing machine and quality string. Here are some suggestions available from a reputable online tennis store. Click on the image for more details, including price and features.
Stringing Machines:
Starter or Portable (Take with you to tournaments), you could also pick up some extra cash stringing for other parents. You may even make some new friends.):
Starter:Under $200
Intermediate:Under $700
Revo 4000 Stringing Machine – $ 649.00
From: Tennis Express
Electric Pro:Under $2000
Durable and playable string: In reels of 660′ or 200m & Singles.
Big Banger Original
Big Banger 16 Orig. 660` String Reel
Big Banger ALU Power
Big Banger ALU Power 16L 720` Reel
Babolat Pro Hurricane
Babolat Pro Hurricane Blue
Wilson Enduro…..
Enduro Pro 16L Red Tennis String Reel
Tecnifibre Synthetic
Synthetic 16g Reel – $ 40.00
Retail Price: 59.95
You Save: $19.95
From: Tennis Express
Pacific Prime Gut
Prime Gut 16L – Natural String – $ 36.95
From: Tennis Express
Prince Synthetic Original
Synthetic Original 16g White Reel 330`
Prince Tournament Poly
Tournament Poly 16g Reels – Wht 660`
Dunlop Poly String Reel
Explosive Polyester 16g 660` Reel
There are other strings out there, but these mentioned are the pick for mine. I would get two reels of string if I was just starting out. A cheap nylon from say Prince (Synthetic Original) and a poly from Luxilon (Big Banger original) or even one of the cheaper poly’s mentioned. Stringing yourself will enhance your interest in the game and show your kids how committed you are to their sport. It is also a bit of fun when you get the hang of it. It is not hard, but it pays to be patient in the beginning.
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Nice Tennis Dress, Great Racket and Tough Shoes.
I am happy and grateful that because of my elite tennis skills and dedication to practice and training:
I handle my emotions effectively.
My positive self talk and professional behaviour give me a winning psychological advantage over my opponent.
I return serve effectively and aggressively, consistently putting pressure on my opponent, forcing them to make errors.
My first serves are fast and accurate.
I maintain a healthy first serve percentage over 75%.
My second serves are deadly accurate.
I get many easy points off my serve.
I keep the ball deep.
My Aggressive Rally Height is 1 to 1.5m over the net
My Defensive Rally Height is 3 to 5m over the net
My attacking stroke Height is .5m over the net
I keep the ball consistently crosscourt and deep, constantly applying pressure to my opponent to force them into making one of three mistakes—
1) An impatient error which gives me the point,
2) A down-the-line shot which I will easily get to, that then allows me to apply more pressure with an accurate deep crosscourt stroke to the open court with the intent of forcing an error or achieving an outright winner.
3) A short ball that you can attack, hit a winner off and finish the point.
I always assume the ball is coming back so I recover to the correct position.
I stroke my approach shots down the line.
I always put away my overheads and volleys first time.
I keep it simple and concentrate on the point at hand.
I collect my points quickly and finish my matches off.
