Cure: Quick Fixes and Proven Treatments for Tennis Injuries

Got a nagging ache after a match? You’re not alone. Players of all levels deal with sore elbows, tight shoulders, and bruised shins. The good news? Most of these problems have simple, effective cures you can start today without a pricey physio visit.

How to Speed Up Tennis Elbow Recovery

Tennis elbow feels like a constant hammer on your forearm. First step: rest the arm for 48‑72 hours. Ice the spot for 15 minutes, three times a day, to calm inflammation. After the initial rest, gentle stretching beats aggressive massage. Try a wrist‑flexor stretch – hold your arm straight, palm down, and pull your fingers back with the other hand for 20‑30 seconds. Repeat three times.

Next, strengthen the muscles gradually. A simple “tennis ball squeeze” – hold a soft ball, squeeze for five seconds, then relax – does wonders. Do three sets of ten reps daily. If pain persists beyond two weeks, a single over‑the‑counter NSAID (like ibuprofen) can help, but keep it short and follow the label.

Everyday Cures That Keep You Playing

Beyond elbow care, your entire routine can prevent new injuries. Keep your shoes clean, but don’t toss them in the washing machine – the agitation can break down the glue and ruin the support. Instead, hand‑wash with mild soap and air‑dry.

Stay hydrated. Dehydration makes muscles cramp faster, turning a smooth rally into a painful stop‑and‑go. Aim for at least half a liter of water per hour of play, more if it’s hot.

Wristbands aren’t just a fashion statement. They absorb sweat, keeping your grip firm and preventing the racket from slipping at crucial moments. Slip one on before you step onto the court, and you’ll notice the difference immediately.

If you find yourself bending too low when receiving serve, you might be over‑compensating for a weak core. A quick plank routine – 30 seconds, three times a day – builds core stability and lets you stay upright, improving balance and reaction speed.

When a call on the line is tight, remember the rule: you have one second to shout “out.” Train this reflex by playing short, fast‑paced drills where you have to call the ball in real time. It sharpens your mind and reduces missed calls.

Finally, keep a small first‑aid kit in your bag: instant cold packs, elastic bandages, and a blister pad. A quick wrap or a cold compress can turn a potential downtime into a minor pause, letting you finish the set and head home without fuss.

These cures aren’t magic pills; they’re practical habits that cut recovery time and keep you on the court longer. Try a few today, and you’ll feel the difference in your next match.