Tennis Injury Handbook

Mark L. Fuerst, Allan M. Levy

Description

"A very comprehensive and well-written book about the most common tennis injuries. I certainly wish something like this had been available 25 years ago."--Fred Stolle, member of the International Tennis Hall of Fame.

"Maintaining fitness is a high priority for people of all ages, especially those of us addicted to tennis. This book can help you improve not only your game but your quality of life as well."--David N. Dinkins, USTA and USPTR Board Member and former mayor of New York City.

"It would be hard to find a more comprehensive or comprehensible guide to preparing for tennis play, not to mention preventing and treating tennis injuries. Every tennis player--beginning, intermediate, and advanced--could benefit from Dr. Levy's and Mark Fuerst's efforts."--Shimon-Craig Van Collie, author of Tennis: The Lifetime Sport.

From the authors of the classic Sports Injury Handbook, this top-notch manual of easy-to-follow tennis do's and don'ts is all you need to prevent injuries, treat common symptoms, and improve your conditioning, flexibility, and strength, so you can pick up the pace on your serve or unload a return that won't come back. Dr. Allan Levy's practical knowledge of tennis fitness is indispensable for players at every skill level--from absolute beginners to club champions.

Developed from his own experience treating recreational and professional tennis players, Dr. Levy's program features refreshingly simple stretches and exercises you can do on or off the court. For ease of use, the main part of the book is organized by area of the body. You'll learn how to recognize and treat injuries and determine when it is safe to play again. Packed with clear illustrations and practical advice, the Tennis Injury Handbook features:
* Specific training ideas to improve your game and prevent injuries.
* Easy-to-follow techniques for stretching, conditioning, and rehabilitation.
* Expert advice on what foods to eat before, during, and after playing.
* The pluses and minuses of a variety of tennis gadgets on the market.
* A complete guide to tennis injuries from head to toe--how to recognize them and how to heal them.
PREPARING TO PLAY.

Workout to Win.

Eat to Compete.

COMMON RISKS AND BASIC SAFEGUARDS.

First Aid: What to Do Until the Doctor Comes.

Medical Risks.

Health Gadgets.

WHAT TO KNOW FROM HEAD TO TOE.

The Head and Neck.

The Shoulder.

The Back and Ribs.

The Elbow.

The Wrist and Hand.

The Thigh and Hip.

The Knee.

The Lower Leg.

The Ankle.

The Foot.

TENNIS FOR EVERYONE.

The Senior Game.

Women in Tennis.

The Junior Player.

Index.

Sujets

• Sports Medicine
• Medical
• Médecine

Informations

• Publié par: Turner Publishing Company
• Date de parution: 02 mai 2008
• Nombre de lectures: 0
• EAN13: 9780470342794
• Langue: English

Extrait

Tennis Injury Handbook
Professional Advice for Amateur Athletes
Allan M. Levy, M.D. Mark L. Fuerst

John Wiley & Sons, Inc .
New York  •  Chichester  •  Weinheim  •  Brisbane  •  Singapore  •  Toronto
 
 
This book is printed on acid-free paper.
Copyright © 1999 by Allan M. Levy, M.D., and Mark L. Fuerst. All rights reserved. Illustrations copyright © 1999 by Aher/Donnell Studios Published by John Wiley & Sons, Inc.
Published simultaneously in Canada.
No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone]. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 605 Third Avenue, New York, NY 10158-0012, [phone], fax [phone], email: [e-mail].
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional person should be sought.
Library of Congress Cataloging-in-Publication Data:
Levy, Allan M.
Tennis injury handbook : professional advice for amateur athletes / Allan M. Levy & Mark L. Fuerst.
p.   cm.
Includes index.
ISBN 0-471-24854-1
1. Tennis injuries—Handbooks, manuals, etc.  I. Fuerst, Mark.
II. Title.
RC1220.T4L49   1999
617.1’027—dc21             98-33165
10  9  8  7  6  5  4  3  2  1
Contents
List of Exercises
Foreword
Acknowledgments
Introduction
PART ONE : Preparing to Play
1. Work Out to Win
2. Eat to Compete
PART TWO : Common Risks and Basic Safeguards
3. First Aid: What to Do until the Doctor Comes
4. Medical Risks
5. Health Gadgets
PART THREE : What to Know from Head to Toe
6. The Head and Neck
7. The Shoulder
8. The Back and Ribs
9. The Elbow
10. The Wrist and Hand
11. The Thigh and Hip
12. The Knee
13. The Lower Leg
14. The Ankle
15. The Foot
PART FOUR : Tennis for Everyone
16. The Senior Game
17. Women in Tennis
18. The Junior Player
Index
Exercises
Chapter 1   Work Out to Win
Warm-up and Warm-down Stretches
Shoulder Stretch (Arm across Chest)
Triceps Stretch
Groin Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretches
Wall Push-up
Heel Drop
Speed and Agility Tests
20-Yard Dash
Spider Test
Sideways Shuffle
Plyometric Exercises
Hop over Bench and Dash
Lateral Cone Hop
Medicine Ball Exercises
Medicine Ball Catch and Toss
Strength-Training Exercises
Bench Press
Flat Fly
Upright Row
Lateral Raise
Triceps Extension
Kickback
Decline Sit-up
Standing Crunch
Standing Raise
Leg Press
Leg Extension
Leg Curl
Thigh Burner
Wide-Grip Rear Chin-up
Bent-over Rowing
Seated Curl
Barbell Curl
Chapter 6   The Head and Neck
Neck-Strengthening Exercises
Neck Tilt against Resistance
Shoulder Shrug with Barbell
Neck-Stretching Exercises
Trapezius Stretch
Funky Pigeon
Shoulder Shrug
Chin Drop
Shoulder Roll
Chapter 7  The Shoulder
Rotator Cuff Strengthening Exercises
Arm Curl
Reverse Arm Curl
Front Lift (Palm Up)
Front Lift (Palm Down)
Lateral Lift
Bent-over Lateral Lift
Bent-over Chest Lift
External Rotator Muscle Strengthening
Chapter 8   The Back and Ribs
Back-Stretching and Flexion Exercises
SlowToe-Touch
Toe-Touch with Rotation
Hurdler Stretch (Standing)
Knee Pull with Head Curl
Pelvic Tilt
Abdominal Curl
Extension Exercises
Back Extension
Hip Extension
Reverse Sit-up
Chapter 9   The Elbow
Forearm-Strengthening Exercises
Wrist Curl
Reverse Wrist Curl
Unbalanced Wrist Rotation
Roll-up
Ball Squeezing
Elbow Flexibility Exercises
Elbow Stretch (Palm Up)
Elbow Stretch (Palm Down)
Chapter 10   The Wrist and Hand
Finger Flexion and Extension Exercises
Thumb and Fingers Stretch
Thumb and Fingers Flex
Adjacent Fingers Stretch
Stretching Exercises
Fingertip Pull
Palm Press
Finger Stretch
Chapter 11   The Thigh and Hip
Hurdler Stretch (Sitting)
Quadriceps Stretch
Yoga Lotus Stretch
Knee-over-Leg Stretch (Iliotibial Band Stretch)
Chapter 12   The Knee
Isometric Quad Exercise
30° Leg Extension
Chapter 13   The Lower Leg
Toe Raise
Chapter 14   The Ankle
Alphabet Range-of-Motion Exercise
Ankle-Strengthening Exercises
Ankle Lift
Ankle Turn
Foot Lift (Outward)
Foot Lift (Inward)
Foreword
Physical conditioning and stretching are fundamental to playing good tennis. Almost all of today’s top players follow detailed training programs and have their own personal trainers. Many tennis players of all levels who attend my tennis development courses want advice on flexibility and strength training. They have become aware that without good range of motion and power, they can’t hit the ball the way they want to.
In Tennis Injury Handbook , you will get great information from Dr. Allan Levy and Mark Fuerst. These two top professionals can give you the latest, cutting-edge information on sports medicine. I’m sure that if you follow their advice, you will be able to do more with the tennis racquet and reach your full tennis potential. And you’ll have much more fun playing the game.
This book will help you prepare for a wide variety of potential problems. It includes advice and ideas on preventing injuries before they happen, as well as fixing temporary physical problems that may develop if you play tennis on a regular basis.
In short, this book will help you get ready to play the best tennis of your life.
—Dennis Van der Meer
President and founder of the Van der Meer Tennis University and of the United States Professional Tennis Registry
Acknowledgments
We would like to thank the many people who helped make this book possible. John “Mother” Dunn, strength coach of the New York football Giants, for his suggestions with the conditioning and strength programs; John Mancuso, video director of the Giants, for his help in putting the exercise illustrations together; Stuart Holland, private trainer nonpareil, for suggesting and providing access to various exercises; our agent, Faith Hamlin, of Sanford J. Greenburger Associates, Inc., for continuing to guide us in spreading the word; Judith McCarthy and the staff at John Wiley for editorial and production quality; Jackie Aher for her skillful illustrations; and John B. Harris, a good friend, for his avid support and consummate contacts.
To my wife, Gail, who not only put up with my extra hours putting this down on paper, but then did all of my typing, copying, and faxing as well.—AML
To my wife, Margie, for her continued support and patience during my long nights of writing and editing the manuscript. To Ben, for reminding me how much fun it is to get out, run around, and hit balls with a tennis racquet.—MLF
Introduction
What makes a great tennis player? You definitely have to be in shape. You also have to be strong, have real agility, be able to react quickly, and have good explosion to the ball. And then you have to have recovery. When you’re pushed out wide, you have to be able to get back.
You don’t necessarily have to be born with the proper body, but you do have to use that body properly. If you work diligently, you can add more foot speed and a reliable volley to your repertoire and be able to pound in your serve.
The good thing about tennis is that almost everyone can play it. You can play tennis for sport, for recreation, and even for the exercise benefits it provides. You can play it outdoors in good weather, or indoors in bad weather. You can play singles or doubles. You can play for the fun of it or you can play it competitively. You can also play it at any skill level, from novice to tournament expert.
And you can get some important physical benefits from the sport. You can improve your heart pumping activity, gain muscle tone, and improve blood circulation to your legs (particularly if you are older and play on a regular basis). A half hour of tennis singles against a similarly skilled opponent three times a week can improve your health and endurance.
One of the more attractive elements of tennis is its relatively low rate of injury. Nevertheless, some players do get hurt while playing, and this can detract from both the pleasure and the performance of the game.
Because tennis is played at many levels, different types of injury occur. When you compare an athletic 20-year-old college student playing singles with a 65-year-old playing doubles, you realize just how varied the game can be. Although intensity places the young, competitive athlete at a greater risk for injury than the older, less competitive player, the greater strength and flexibility of youth may help protect against some of the stresses and strains of the game.
My major concern in managing acute tennis injuries is to prevent them from becoming chronic. Once they become chronic, you can incur long-term disability and decrease your playing time. My tennis playing patients may clamor to get back onto the court, but I make certain they don’t return prematurely.
The majority of tennis injuries are due to overuse. Many can be traced to improper technique, and most can be self-treated or treated by a doctor successfully. The treatment and rehabilitation of typical tennis injuries such as ankle sprains, Achilles tendinitis, muscle strains, tennis elbow, rotator cuff problems, cartilage tears, and plantar fasciitis varies from rest and