Do not let these injuries ruin your reign on the tennis court

 

Being highly physical with repetitive motions, sudden starts and stops, tennis can plague one with injuries

Alex Eala, the Filipina ace has been unstoppable, climbing up the world rankings and defeating top-ranked WTA players Jasmine Paolini, Madison Keys, and even former women’s number one Iga Świątek along the way. The tennis star has also recently collected gold and bronze medals for Team Philippines in the women's singles and women's doubles and mixed doubles categories of the 2025 Southeast Asian Games.

With her powerful ground strokes and pretty, put-together look on court, Eala is an inspiration to girls dreaming of taking their love for tennis from watching from the stands to playing on center court.

She certainly makes it look easy—at least from what we see on our TV screens. In truth, “tennis is one of the most difficult games to master,” says Carlo Angelo V. Borbon, MD, Sports Medicine Specialist and Orthopedic Surgeon of top hospital in the Philippines, Makati Medical Center (MakatiMed). “It is a highly physical, full-body sport that demands not only speed but agility to run forward, backward, laterally, and diagonally for hours on end. Hand-eye coordination to hit a moving ball with a racquet is a must, as well as the strength to receive the impact of a ball hurtling towards you at an estimated 70-90 mph.”

Whether you choose to play competitively or on a recreational level, you’ll reap the rewards of the sport. Tennis is good for your cardiovascular health; it lowers blood pressure and keeps the heart strong. It makes you lean and fit while toning muscles in your arms, back, shoulders, core, and legs. It fortifies bone density and improves your self-esteem.

But its repetitive motions and sudden starts and stops can also plague you with these common injuries that have sidelined even the world’s best players.

Tennis elbow is chronic pain (either an ache or burning sensation) and weakness on the outer side of the elbow due to overuse of the muscles and tendon in the forearm. Dr. Borbon advises resting the arm for a few weeks. “Once you feel better, ask a physical therapist or sports doctor to recommend exercises that will strengthen your arm, so you avoid re-injury.”

Wrist Injury has forced Rafael Nadal, Kei Nishikori, Nick Kyrios, and other top seeds to skip major tournaments. The injuries range from microscopic tears in the wrist tendon to a sprained wrist and a pinched nerve—all of which result in soreness, swelling, and weakness of the hand. Overuse again is the culprit, but this injury can also happen when you play with a new racquet and change your grip. Dr. Borbon notes, “Wearing a wrist brace for support may help with the pain.” Investing in a more suitable racquet and modifying your grip can lessen the chance of recurrence.

Knee injuries range from wearing down or spraining the meniscus or cartilage on your knee, to the tearing of the anterior cruciate ligament, and the inflammation of the patellar tendon, the tendon that connects your kneecap to your shin. “Tennis involves a lot of sprints, pivots, jumps, and sudden starts and stops,” explains Dr. Borbon. “Our knees bear the brunt of these high-impact moves. I would suggest wearing shoes designed specifically for tennis because they are built with adequate cushioning and foot support. You can also consider playing in shell or clay courts, which are more forgiving on the hips, knees, and feet than hard courts.”

For tennis elbow and wrist and knee injuries, icing the sore spot, taking pain relievers, and dialing back on your playing can help with the recovery. But if the pain persists, it is best to consult a doctor before hitting the court again.

Rotator cuff injury is what you get after executing endless forehands, backhands, and serves. “These repetitive motions stretch and tear muscles and tendons in the shoulder. causing pain and weakness,” Dr. Borbon points out. Apply the same treatment and preventive measures to strengthen your shoulder and keep it injury-free.

Back injuries, particularly in the lower back, stem from the sport’s serve: the hyperextended back during the ball toss followed by the twist of the torso and forward bend as you smash the ball with your racquet to your opponent’s side. According to Dr. Borbon, “Over time, this could lead to chronic back pain and even stress fractures that take months to heal. A tennis coach can polish your serve style to ease pressure off your back.”

While injury is inevitable in any sport, the trick is to avoid it for as long as you can. “When it comes to tennis, do not do too much too soon. Warm up before you start playing and cool down when the game is over. Invest in a good pair of tennis shoes and racquet. Alternate tennis with strength-training to develop your shoulder, arm, core, and leg muscles. And get adequate rest,” Dr. Borbon recommends.

Surgery can address injuries that no longer respond to conservative treatment—but why go there? “Not only are they expensive but recovery takes time,” says Dr. Borbon. “In the first sign of injury, scale back and treat immediately. That way you’ll enjoy many years in the sport.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

Five ways to achieve proper posture

 

Being glued to your computer for hours sets you up for back and neck pain. Make sure you stretch and walk around every half hour.

How would you like to look slimmer and taller, improve your mood, reduce neck and shoulder pain, be free of headaches, breathe better, and develop core muscles? 

Practicing proper posture helps achieve these and more according to Angelo Phillip P. Ong, MD from the Department of Orthopedics of top hospital in the Philippines, Makati Medical Center (MakatiMed). “The way you sit or stand doesn’t just impact your spine, it affects many aspects of your health,” says Dr. Ong.

“When you sit or stand properly, your weight is evenly distributed, and your musculoskeletal system is properly aligned. Proper posture relieves you of tension in your neck, shoulders, and upper back, sparing you from migraines and upper body stiffness. It allows your lungs and diaphragm to expand, resulting in better breathing. Sitting and standing properly also engages the muscles in your back, hips, abdomen, and pelvic floor, which promotes balance and stability. And when you’re sitting and standing tall, don’t you feel so much happier and more confident?”

What exactly is proper posture? “As kids, we were constantly reminded to sit and stand up straight. But keeping your back straight for long periods can lead to muscle fatigue and stiffness,” Dr. Ong explains.

Instead, sit and stand according to the natural curvature of the spine. “Note how it curves inward on the lower back, outward on the upper back, and inward again at the neck,” Dr. Ong points out. “When standing, keep your feet shoulder-width apart, your weight equally distributed on each foot. Relax your shoulders, keep your knees unlocked, and make sure your ears are directly above your shoulders. When sitting, make sure your feet are flat on the floor, your knees at the same height or slightly lower than your hips, your forearms and knees parallel to the floor, your shoulders relaxed, and your back against the chair.”

Proper sitting and standing aren’t the only ways to achieve good spine (and overall) health. MakatiMed recommends five:

Exercise Regularly

“Thirty minutes of moderate exercise strengthens your back, leg, and core muscles, which helps your balance, stability, and flexibility,” shares Dr. Ong. “Combined with a healthy diet, exercise can address or prevent obesity. Being overweight affects your posture and can trigger degenerative disc disease.”

Ditch the Heels

Stilettos shift your weight forward and strain your feet, knees, and lower back. According to Dr. Ong, “If you must wear them, make sure they’re the right size. Add insoles for extra cushioning and bring a pair of flats to change into.” Cushioned sneakers appear to be the experts’ preferred footwear for those with chronic back pain, as they’re “lightweight, comfortable, and offer support and stability.”

Take a tech Break

If you’re glued to your smartphone, tablet, or computer for hours, it sets you up for back and neck pain. “Get up every half hour to an hour to stretch and walk around,” reminds Dr. Ong.

Invest in an Ergonomic Chair

Part of the work-from-home workforce? Look into getting an ergonomic chair. “Designed to follow the natural curves of our spine and our body’s movements, these chairs feature armrests and headrests, support for the lower back, and an adjustable seat height,” notes Dr. Ong. “Take it further by ensuring your laptop screen is at eye level, so you won’t have to slouch down while working.”

Pay more Attention

A bit of self-awareness can go a long way in developing your posture. Dr. Ong shares some tricks to fix your posture instantly. “If you feel like you're slouching, correct this by imagining an invisible string attached to the top of your head, gently pulling you upwards. Or imagine you’re wearing a beautiful necklace and want to show it off to people around you.”

“Sitting slumped over or walking with your neck bent down while looking at your phone can take many months to correct,” warns Dr. Ong. “But once you replace them with good posture practices, they become habits that stay with you for life.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.