Thread: Joint pain

Originally Posted by P-funk

tennis can be brutal on the joints. Lots of stop/starts, lots of change of direction, lots of high impact as well as lots of pattern overload with the hand that sqings the raquet.

Rotator cuff work would be a good idea.

what kind of things do you do in your workout you prepare for the high impact forces in teniss? I would be doing reactive training to teach the body how to absorb and apply force properly as well as working on stop starts and change of directions to help learn how to land properly and move. This kind of stuff can really pay off if you are playing a lot of tennis.

Well I haven't been doing anything speficic in my training to help me with tennis. Do you have any suggestions?

Originally Posted by fufu

Well I haven't been doing anything speficic in my training to help me with tennis. Do you have any suggestions?

low level plyo metrics like quick feet drips for time

Both legs first (basically hops on both feet, athletic/hip width stance, knees slight bent, hop as fast as you can for 6 sec, rest, repeat)

alternating feet (like running in place but very quick. same set up as above)

single leg quick feet drills

both legs lateral quick feet
single leg lateral quick feet
ice skaters
squat jumps
lateral hops
foreward hops
since leg lateral hops
single leg foreward hops
agility ladder
lunge jumps
lateral side to sides on cardio step
alternating leg quick feet on cardio step

as far as single leg strength goes:
multi planer lunges
backwards lunges
side lunges
lunge to balance
single leg balance and reach
single leg RDL
single leg squat touchdown
skater lunges
lunge and reach (all planes)
step ups
step ups with hip flexion on non-working leg (90 degrees hip and knee flexion and dorsiflexion at the ankle)
lateral step ups
lateral lunge to balance

if you have great leg strength, you can do more advanced plyos:
depth drop landings
depth jumps
depth jumps with DBs on the drop, and then quick release them before jumping
depth drop to foreward jump
etc....

as far as rotator work goes:
ext. rotation
internal rotation
scaption raises
YTA's
prone incline Y's
shoulder adduction
shoulder protraction
shoulder retraction
high cable reverse flyes
etc....

as far as rotary strength goes:
cable rotations
cable rotatios with back leg triple extension
cable chops
cable reverse chops
cable reverse chops with back leg triple extension
kneeling cross body rowing patterns (PNF patterns)
standing cable PNF
single leg single arm standing PNF
med ball rotation passes
med. ball cross body slams
etc.

lots of shit. tennis is a pretty diverse sport so there are tons of things you can do.

Dale can probably fill in all the things I missed as well.

Originally Posted by P-funk

low level plyo metrics like quick feet drips for time

Both legs first (basically hops on both feet, athletic/hip width stance, knees slight bent, hop as fast as you can for 6 sec, rest, repeat)

alternating feet (like running in place but very quick. same set up as above)

single leg quick feet drills

both legs lateral quick feet
single leg lateral quick feet
ice skaters
squat jumps
lateral hops
foreward hops
since leg lateral hops
single leg foreward hops
agility ladder
lunge jumps
lateral side to sides on cardio step
alternating leg quick feet on cardio step

as far as single leg strength goes:
multi planer lunges
backwards lunges
side lunges
lunge to balance
single leg balance and reach
single leg RDL
single leg squat touchdown
skater lunges
lunge and reach (all planes)
step ups
step ups with hip flexion on non-working leg (90 degrees hip and knee flexion and dorsiflexion at the ankle)
lateral step ups
lateral lunge to balance

if you have great leg strength, you can do more advanced plyos:
depth drop landings
depth jumps
depth jumps with DBs on the drop, and then quick release them before jumping
depth drop to foreward jump
etc....

as far as rotator work goes:
ext. rotation
internal rotation
scaption raises
YTA's
prone incline Y's
shoulder adduction
shoulder protraction
shoulder retraction
high cable reverse flyes
etc....

as far as rotary strength goes:
cable rotations
cable rotatios with back leg triple extension
cable chops
cable reverse chops
cable reverse chops with back leg triple extension
kneeling cross body rowing patterns (PNF patterns)
standing cable PNF
single leg single arm standing PNF
med ball rotation passes
med. ball cross body slams
etc.

lots of shit. tennis is a pretty diverse sport so there are tons of things you can do.

Dale can probably fill in all the things I missed as well.

Wow, thanks! I'm saving that.

I'm going to play a match today, going to have to play smart.

Thought I'd throw an update in here. I've been doing rotator cuff strengthening movments for a good 4 months now consistantly. I haven't had any shoulder pain at all actually. Except for some instances when I overhead press(after the fact, the next day). However, it is mostly a stiffness and only hurts if I apply a force to the area. So I pretty much cut all overhead pressing out of the mix, but I still do on occasion.

Hips have been great as well. I don't experience any of the pains I used to. I attribute this to a better stretching routine post workout, foam rolling, and unilateral movement.

Ankles, fine. There was a couple weeks period recently where my right one was stiff, but I think I just "tweaked it", it is fine now.

Back is well also. I do get some stiffness and dull pain now and again, but that usually follows prolonged sitting. It was getting some dull chronic pains a while ago throughout my back. I decided to cut out deadlifts for a while and now I have recovered. Started dead again, and back is feeling fine. I think it was just an overuse thing. Taking it easy on those.

Knees. Suffering from some tendonitis I believe. It all came about when I cut out deadlifts, and in turn ended up doing more squatting movements to fill the void. Couple that with doing an olympic lift on one of my upper days, my knee was getting alot of load. I have been taking it easy on the squats, and since I have started doing deads again it is easier. Stopped doing cleans for now also. I find Bulgarian squats don't bother my knee at all, so I've been sticking those in my workouts for now. I've been icing a couple times a day and use ibuprofin/topical analgesic(icy hot) on occasion(only about 1-2 times a week). It is recovering though. It doesn't bother me walking, ascending/descending stairs, running. It actually only bothers me now if I press against it with my fingers. I'll give it another couple weeks and I think I should be fine.

Oh, and of the course the main reason why most the pain is gone is because I stopped high ground impact sports. lawl, forgot to mention that!

Originally Posted by fufu

Knees. Suffering