Diagnosis,treatment and Prevention of tennis elbow


When attempting to diagnosis tennis elbow, a doctor or physical therapist will test for tenderness on or near the bony knob of the elbow joint.



Pain that increases when bending the wrist back is also indicative of tennis elbow. Tennis elbow related pain also increases when gripping. Thus, shaking hands may be painful.

Finally, a perception of weakness or chronic muscle fatigue in the forearm muscles is an indicator of tennis elbow.


Treatment for tennis elbow is usually conservative and passive. Most importantly, people with tennis elbow should avoid the activities that cause forearm pain (e.g., playing tennis) until the injury heals.


Rest will often correct tennis elbow in a matter of weeks. In addition, the use of ice and anti-inflammatory medications can ease pain and promote healing.


Physical therapy and heat therapy may also hasten the healing process. Finally, upon returning to regular activity, wearing an elbow and forearm brace can prevent recurrence of tennis elbow.


Elbow braces, available at drug stores, help prevent tennis elbow by restricting movement and use of the elbow.


Because treatment of tennis elbow and recovery from tennis elbow can be a long, frustrating process, prevention is the best strategy. For tennis players, several equipment adjustments can help prevent tennis elbow. Players should select a racket with a midsized racket head (90 – 105 square inches) and high flexibility (stiffness index lower than 65).


Additionally, players should string their rackets with soft strings such as synthetic nylon or natural gut at the low end of the recommended tension range. Finally, to prevent tennis elbow, players should ensure that the grip of their racket is neither too large nor too small.


Besides equipment adjustments, tennis players (and others) attempting to prevent tennis elbow can follow several guidelines related to physical activity.

First, strengthening the muscles of the hand, wrist, and forearm is perhaps the best way to prevent tennis elbow.


Strengthening these muscles helps reduce strain on the elbow itself. Appropriate and effective wrist and forearm exercises include wrist curls and extensions (with very light weights), squeezing a tennis ball in the palm of the hand, and placing a rubber band around the fingers and extending the fingers.


In addition to strengthening exercises, it is important that tennis players consult a tennis professional to ensure that their strokes are efficient, correct, and are not placing undue strain on the elbow.


In conclusion, while tennis elbow is a potentially debilitating injury, taking appropriate preventative measures and consulting knowledgeable professionals can help limit the negative effects of tennis elbow.

Clay or Grass

‘Battle of the Surfaces’ was a tennis exhibition match that took place in the summer of 2007. It featured the top two players in the world, Roger Federer and Rafael Nadal,and was played in Nadal’s home country of Mallorca (an island just off the Spanish coast). The main attraction at the match was the court; half of which was grass, half of which was clay. 


In their careers and during their rivalry, both Federer and Nadal had established supremacy on one surface. Federer, the king of Wimbledon, was considered the best grass court player of all time. Nadal, his rival, had earned the nickname the ‘king of clay’. The match was billed as the final reckoning with the two-surfaced court deciding once and for all who the king of the overall game of tennis was. 


The players alternated between the grass and clay sides of the court during the match. Across the match, Federer won roughly as many points while playing on the grass side as he did on the clay side. However, the deciding factor was to be Nadal’s superior clay court game, where he won more points on Federer’s serve. This, along with a high ability on the grass side, handed Nadal the overall victory in the match. 


The match lead pundits to surmise that while Federer was superior on grass and Nadal was superior on clay, Nadal was the stronger of the two on his weaker surface (in this case, grass) than Federer was on the clay. 

Importance of stretching before Sport

Participating in any kind of sports is a fun way to increase physical activity, increase self-confidence and build friendships. But, if you do not stretch and warm up before sports, you could also find that participating in these sports leads to soreness, injuries and strains. This is why it is so important to stretch and warming up before playing any sport.


The main problems that comes up with stretching and warming up is that it is not done enough or in the right areas. Stretching should be performed just as carefully and take as much time as required. You may spend up to twenty minutes just stretching, especially if you are going to be paticipating in a lot of strenuous pysical activity. It is extremely important to take all the time you need because if you do not spend enough time stretching, you may injure yourself even more than stretchif you had not stretch in the first place. You should never skip your stretching routine, no matter how much of a hurry you are in!


Stretching and warming up is done so that you can limber up muscles that are normally underused or weaker. This prevents injuries and lets you loosen up all of your muscles, including the ones that are tight from disuse. Stretching also helps to compensate muscle imbalances that can hinder a game or a exercise. Finally, warm-ups and stretching will get your blood beginning to move, warm you up if it is cold in the room or out where you will be playing, and help you to mentally prepare for the sport.


Before you start out any workout routine or sports, warm up first. This is done by doing light movements to get your muscles warmed up. This can be as elementary as doing a walk or a slow jog around, some star jumps or any kind of movement that is slow and simple to do. Then, once you are warmed up, you can move on to stretching. Stretches should be done in a steady slow motion; each stretch should be held for at least five seconds – although preferably 30 counts – and repeated several times, in order to make absolutely certain that your muscles are stretched. The type of stretches will vary by activity, but you should always make sure to identify your main muscle areas: legs, arms, back, and shoulders.


Once you are warmed up and stretched, then you are ready to play!

Exciting fitness is the way to a longer life and you will be able to enjoy your sport without worrying about tearing a muscle or torturing yourself. And remember, cooling down and stretching after sports activity will help your muscles recover quicker and will assist you in avoiding sore, tense muscles the next day.

Core Strength Exercises

Core Strengthening Exercises


The body’s core muscles are arguably the most important muscles to exercise in the body because they keep the body balanced , preventing injury , and leads to good posture. The core muscles of the body include the abdominals, lower back, and pelvis.


Core strengthening exercises have been increasing in popularity throughout the early 2000’s as people sought better all around fitness, not just muscle building . Personal injury is often the result of poorly trained. When it comes to recovering from injuries, especially for sports people, athletes and fitness enthusiasts , physicians will suggest a regimen of core exercises to develop balance and stability. Which will help prevent future injuries .


Exercises that focus on the core muscles in the abdomen, lower back, and pelvis generally fall into three main groups:

  • Workouts that focus on smaller, deep lying stabilizer muscles such as the transversus abdominis and multifidus
  • Exercises that use an individual’s bodyweight to develop stability and strength endurance in certain postures, often requiring contraction of small stabilizing muscles and large mobilizing muscles at the same time.
  • Dynamic strength routines that target traditional muscles in the trunk.

The actual number of core strength exercises can seem endless. Core strength training exercises exist that target the different areas of the abdomen , lower back, and pelvis, and they vary in difficulty from basic exercises to more sophisticated options. For the sake of simplicity just a few basic, moderate, and advanced core exercises are listed below:


The Plank

Position your body on the floor, supported on your elbows/forearms and balls of your feet. Keep your abs contracted with the back, pelvis, and legs in a straight line. Hold the pose for 30 seconds, repeat three times. This basic maneuver builds lumbar and pelvic stability.


Active Straight Leg Raise


Lying on the floor with knees bent, slowly raise one leg and then the other, ensuring the abs are engaged and back is neutral. Slowly lower one leg as far as possible without arching the back, and raise it back up. Alternate you legs through 5-10 repetitions. This intermediate exercise that targets the major trunk muscles can progress to an advanced workout by lowering both legs at the same time.


Lying Windscreen Wipers


Lie on the floor with arms at your side. Raise legs straight up into the air until the hips are at a 90 degree angle. Keep your spine in a neutral position and lower both legs to one side, ensuring that the upper back and shoulders remain in contact with the floor. Go only as far as you can without compromising your posture and bring the legs back up to the middle. This advanced exercise targets the oblique muscles and trunk rotation.


Side Lying Hip Abduction


Begin by lying on the floor, ensuring the hips are stacked one on top of the other. Rolling your shoulders somewhat forward and engaging the abs controls the pelvis. Lift the top leg up and down in a controlled motion without allowing the hips to roll forward or back. Repeat 20-30 reps on each side. This basic exercise targets the gluteus medius and has proven helpful in preventing lower body injuries for female athletes in particular.



These are but a few of the many core exercises that help build deeper strength in the abs, lower back, and pelvis. There are other ways of strengthening the core muscles of the body other than just exercises in the home. Exercise regimens such as those conducted by Yoga or Pilates instructors provide a wide range of basic and advanced exercises that increase core strength. Other systems such as balance boards can be used in tandem with many exercises to increase their difficulty.



There are also excellent tools such as the SYCO XTs which operate solely based upon the strength of the core muscles. The Syco XT’s swinging board style of exercise forces the core muscles to work hard in order for the product to work and in so doing the core muscles are targeted and exercised intensely. The most important matter to look at when determining a core strength workout regimen is variety and progression. Core strength workouts often become boring exercises for many people because they do the same exercises over and over again each week. Be sure to select a variety of exercises and try to perform different ones each day, starting over at the beginning of each week. The other key is progression; don’t start with the most complicated exercises as your posture probably won’t support proper form during the exercises. The best approach would be to start simple and progress to more difficult exercises.

Mental Fitness in tennis

If anyone has ever played the game of tennis, he knows that no matter how fast and how strong he is, if he not concentrates the game then he will be loses the game. This is correct for players fresh to the game and for tennis players those are playing tennis for many years. If anyone plays a successful game of tennis, he needs to be not only mentally fit but also physically fit.


Physical fitness, mental fitness fits into the four categories: strength, flexibility, speed and quickness. The first important part is strength. It’s a purely physical concept when anyone looks at strength. Strength is one which is able to provide strong fitting in the time of time pf emotional pressure.


The next part is flexibility. Physical flexibility allows any player to get into different sites to react to whatever shot is being sent his way. Mental flexibility is also does the same way, though in place of being able to stretch his body, he can stretch his mind. At the moment of flexibility he could look as inventiveness and the ability to control his emotions all through the game.


Another part of mental fitness is speed. Speed is allows any player to react speedily to each shot, attainment its goal in plenty of time to back the ball effectively. Mental speed allows his mind to move speedily and keep on at pace with the game.


Quickness is the final part of mental fitness. As a physical trait it refers to the capability to run, stay and change direction speedily without forfeiting control


Any player has regardless of how physically expert at the game of tennis, and regardless of how physically fit he is, his mental state plays an important roll in his implementation of the game. Everybody has learned to “get your head in the game”, he will see outstanding improvements in his performance.



How to analyze any Tennis match

There are some things you have to keep in mind to make a competent analysis of all key moments leading to success.


Physical data


First comes analysis of the player’s physical form. It’s vital to know how tired he is. And you won’t understand it watching the match online. It’s necessary to know how long he has been in play before this very match. Such components as ranking position, current physical form and motivation sink in the scale if the night before an athlete played a very exhausting match. Most probably, he’ll produce a large number of mistakes, few serve winners and bad movements.


Of course, there are some exceptions. Think about such sturdy guys as Nadal or Ferrer. They deal well with physically tough matches. But they are unique in men’s tour.


Players peak form

It’s not a secret that tennis season is not a short grind and it’s very hard to maintain peak form all season long (next to impossible, I’d say). So many athletes peak at different portions of the season. Nadal, for example, shows his best during the clay season. Andy Murray is always at his best immediately after Roland Garros, i.e. second half of the circuit.


Head to head records


Some tennis players cause troubles to one style of opponent more than they do to others. Nadal is very uncomfortable for Federer. The Swiss can make up no answers to the Spaniard’s questions. Another example is Berdych-Isner. The American is the best opponent possible for the Czech to face off in tour, both mentally and tactically: Tomas has no troubles receiving John’s serves.


Supposed improves and declines in form


It’s the most profitable and, at the same time, the toughest of all components. Our main goal is to back the player when he is in his top form and to bet against him when he shows decline. Only then our winning chances will be high. It may sound like a matter of course but let me give an example. There is a whole constellation of athletes who perform well only during some periods of the season.


Among them are Marcel Granollers and Nicolás Almagro who find it impractical to appear in their top form on hardcourt tournaments, as they would never show their best tennis on this kind of surface. So these players schedule their training to be capable of delivering their best tennis during the clay season.


Match surface


It may seem obvious, but we’ll stress it again. Some players perform better on hard, others on clay or on grass. Any surface is different by its playing characteristics. So consider this aspect when working out your bets.


Tennis Shots. The Forearm

The forehand is considered the easiest tennis shot to master, perhaps because it is the most natural one to hit. It involves holding the racket out from the body and striking forward, with your palm facing towards your opponent at the point of contact.


The fact that it is considered to be easy to master does not make it a less dangerous shot – some of the best individual shots in the game are forehands, with the modern game featuring some particularly dangerous forehands including those of Roger Federer and Rafael Nadal.


A well-judged forehand is particularly hard to counter because of the level of power and accuracy that can be contained in it. Most players will try to get opponents to hit to their forehand because it gives them a better chance of hitting a winner, and players are known to run further in order to “run around” their backhand, purely because they know that the forehand shot has a better chance of landing in court and potentially being a winning shot.


Great exponents of the forehand include the aforementioned Federer and Nadal, whose running forehand cross-court shot is considered unplayable on a good day.


As well as these two, players like Ilie Nastase and Fred Perry were particularly good at hitting the forehand while among the female players Steffi Graf is considered to have been the best female player of the shot, earning her the nickname “Fraulein Forehand” as a result.


The fastest forehand ever recorded was by the Frenchman Gael Monfils in 2007 at the Australian Open, measured at 118mph.