Five Seasons Family Sports Club Blog

Tips for Staying Healthy While Transitioning from Indoor to Outdoor Tennis

Posted by Five Seasons Family Sports Club on 3/16/17 9:00 AM

With spring making its glorious debut and the weather beginning to warm up nicely, it's only natural for tennis enthusiasts to get excited about playing tennis outdoors again. Unfortunately, many tennis players underestimate the importance of taking the proper precautions while transitioning from indoor to outdoor play, which can leave them vulnerable to unwelcome injuries. Below are some handy tips you can use to stay healthy while you're transitioning from indoor to outdoor tennis. 

1. Boost your endurance by adding jogging to your regimen.

Coming off the winter months, your body is probably used to the "once a week at Five Seasons" frequency of play, which means that your endurance level might not be up to snuff. For this reason, it would be a good idea to add jogging to your regimen to improve your stamina. Try going for a 15-20 minute jog at least three or four times a week just to get those lungs and legs used to working a little bit harder. This will not only boost your endurance, but going for these jogs will also give your body a chance to get accustomed to breathing outdoor air again during exercise. 

2. Be willing to start gradually and build up slowly.

As mentioned earlier, now that the weather is getting better, you will have more opportunities to play tennis outdoors, but that doesn't mean that you should go all-in right off the bat. Be willing to limit your court time initially, and then gradually move into longer or more frequent sessions as your body gets acclimated to outdoor play once again. 

3. Warm up thoroughly before you start playing.

Yes, warm-ups can be boring, but you don't want to shoot yourself in the foot by trying to engage in a full-on tennis match with cold muscles, as this is one of the quickest ways to get injured. Be willing to take the time to stretch, and you should also engage in some light jogging, lunges, skipping, and/or leg swings in order to get the blood flowing. If you do this, you will improve your flexibility and range of motion while also reducing your risk of injury. 

4. Check your equipment.

If you're playing with a racquet that is the wrong weight, or one that has a wrongly-sized grip, you can put more strain on your hand, wrist and arm than is necessary, and this can lead to injury. In addition, check your footwear to make sure that your shoes still have enough padding to absorb the shock of more frequent play, as well as adequate support for your ankles and feet. 

5. Stretch after playing as well.

Geez, more stretching? Yes! Focus on carefully stretching your shoulders, arms, hamstrings, calves, thighs, and Achilles tendons in order to take your body through the proper cooling down process. While this might seem a little tedious, you'll be glad you did it when the next day comes. 

When the weather outside is gorgeous, it's hard to get tennis off your mind. Just put the above tips into practice to ensure that you can make a seamless and healthy transition from indoor to outdoor play.

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Topics: Tennis

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