One of the main causes of knee pain among tennis players is incorrect knee watching. Think of it as on the hinge of the doors with the missing screws: improper leveling causes the door to rub, jam and lose its functionality. Similarly, when your knee does not follow correctly, it can lead to muscle tension, reducing performance and potential connective tissue problems such as tendon or ligament damage.
Knee pain not only prevents your movement in court-it can create a domino effect. Compensation of pain by favoring one leg can lead to back pain and muscle imbalance, which further affects your game. Good news? Inclusion of targeted Feet exercises for tennis In your routine can help you strengthen your feet, stabilize your knees and keep you painless.
Why the Foot Force Depends on Tennis Players
Tennis requires speed, dexterity and explosive changes in the direction – all of which rely on strong and stable legs. However, muscle imbalance or tightness in specific areas may impair knee function. A common problem between tennis players is an imbalance between stronger, stricter lateral knee structures and weaker, insufficient active medium structures, especially with Vastus medial (vmo).
Here are two primary culprits for knee pain and instability:
1. Muscle imbalances
- Problem:: Excessive side structures have pulled the knee out of alignment, leading to inflammation and impaired functionality.
- Solution: Strengthening glutes and VMO can help stabilize the knee joint and restore alignment.
2. Tight iliotibial belt (ITB)
- Problem:: ITB, a thick strip of fascia that runs from the pelvis to the knee can be stretched and stretched laterally to the knee, causing pain and instability.
- Solution: ITB rolling foam helps to relieve voltage, improve knee mobility and restore proper tracking.
Inclusion of these exercises into your routine will help strengthen the key muscles, improve knee stability and Reduce the risk of tennis injuries:
https://www.youtube.com/watch?v=cxmx_eobyug
Tips to prevent knee pain and improve leg strength
1. Foam rolling of iliotibial belt (ITB)
- How to do it: Lie on the side with a foam roller under the outer thigh. Slowly roll from the hip on the just above the knee.
- Duration: 1–2 minutes, every other day.
- Advantages: It alleviates tension in ITB, improves muscle length and reduces pressure on the knee joint.
2. Strengthening vastus medialis (activation of VMO)
- How to do it: Sit down with your legs extended. Turn the leg outwards and pull down the VMO (inner thigh muscle). Hold for 10 seconds.
- Repetition: 10 sets that rest between 30 seconds between each day.
- Advantages: Strengthens VMO to increase knee and stability.
3. Side glute walks
- How to do it: Place the band band around the ankles. Take 10 side steps in one direction and then contact.
- Repetition: 3 sets that rest between the sets for 30 seconds every other day.
- Advantages: It activates and strengthens the gluteal muscles that are decisive for knee stabilization.
Consistency is crucial
Improving knee health and leg strength requires time and effort, but the results are worth it. By constantly practicing these exercises, you can prevent injuries, increase your performance and enjoy a long tennis career without pain.
You can find a detailed demonstration in our video for strengthening the knee of tennis. Remember that prevention is always better than cure – today the building and stability!
Renovation of responsibility: These exercises are general recommendations. If you want persistent pain or injury, consult a doctor where you will find a personal evaluation and treatment plan.
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