Coaching Tip - May 2017
Muscle Cramp - The enemy of all Tennis players
The cramping of muscles can be a problem for Tennis players at all levels but especially for those playing in a competitive environment.
Cramp is often experienced in the hard- working muscles in the legs but can be felt in the Racquet arm(s) and hand(s).
Muscle Cramp – What is it?
Cramp occurs when muscles are placed under a heavy workload – overuse - during a long match or when stretched to or beyond their limit.
The symptoms are
The muscle goes into an uncontrollable spasm and refuses to relax
The muscle movement is thus hampered with the severe spasm totally restricting muscle movement
The pain can range from mild (annoying) to severe (agony)
The spasm (cramp) can last from seconds to minutes
The cramp can in many cases recur during a match in the same place or elsewhere in the body
The cause – Why it happens?
There are several contributing factors which can make a Tennis player susceptible to Muscle Cramps (spasms).
Physical conditioning – being fit for Tennis
Muscle Cramp is more likely to occur in Tennis players (athletes) who lack the necessary physical conditioning.
The less tennis fit a player is the more likely that muscle cramp(s) will happen
Fatigue
The muscles tire from continuous use during a long match or training session so that these tired muscles are more likely to suffer from Muscle Cramping (spasms) towards the end of these long matches.
Dehydration
The body loses essential minerals as part of the sweating process but this loss becomes excessive during long matches/ training sessions and/or playing Tennis in a warm to hot environment.
The hard- working muscles are therefore deprived of the minerals essential to keep up with requirements.
The muscles then go into spasm so that the muscle cramp prevents the movements required to continue to compete at the highest level.
Muscle Cramp – Prevention
On Court
Tennis players of all standards and ages should warm up for the match/training session at hand and cool down after each match/training to help their body prepare for and recover from their Tennis sessions and prevent Muscle cramps at the same time.
Warm Up
Tennis players should establish their own warm up process which includes a light run and other activities which include Dynamic stretching to imitate the movement required and the strokes to be played on court during the Tennis match/ training session.
Cool Down
The cool down is often forgotten by Tennis players but is vital for a full and complete recovery in readiness
for that next match/training session.
This involves a walk around the courts or nearby surrounds to cool down from the full-on match activities and then a systematic Static stretching regime from head to toe to help stretch out the muscles.
A recovery type Sports drink can be consumed at this stage to help replace the electrolytes lost during the
Intense match/training session and this will help to prevent cramping after the event.
Off Court
Tennis players should
Ensure that their fluid intake is adequate
This should happen always but it is of particular importance in the lead up to Tennis matches and training sessions.
Maintain good fitness
This fitness training should be appropriate for tennis but may involve some cross training as a break from the specific tennis training
Muscle Cramp – treatment of
When a Muscle Cramp (spasm) happens on court during a match call for the Sports trainer if there is one available.
This option is not usually available for the Club player so you will probably have to go solo and deal with the cramp yourself.
At the higher level, Injury time outs are not usually given for Muscle Cramp but maybe after an initial assessment
Play should continue.
Off Court
Initial Treatment
Gently stretch and massage the affected muscles to try to relieve the spasm and help to return the muscle to its natural position and state
Try to contract the muscles that oppose the action of the muscles in spasm
i.e. Contract the Hamstrings if the Quads are cramping to see if that brings any relief.
Send someone for some Ice as soon as possible
Do not apply the ice directly to the skin but wrap it in a cloth or towel before placing the ice on the area of concern.
This may help bring some relief.
Drink a Sport drink to increase fluids and electrolytes
The increase in fluids and electrolyte replacement will help if the Muscle cramp is caused by dehydration.
Cramp – Assessment
The player will need to make an assessment as follows
When the muscles have relaxed and the pain is gone
He / She can return to the court
The player should monitor during the match
The cramp and pain can return at any stages during the match
Leave the court – forfeit if necessary - if the cramps and pain return as it is not wise to play in this condition.
Players who experience regular Muscle cramps and spasms should consult a
Sports physician
Physio
Dietitian
To see if there any other factors affecting the player’s fitness for tennis
Tennis the game of a lifetime
Check out my previous coaching tips on my website.
Send me an Email if you have any comments.
Coach Steve
Email steve.james@stevejamestennis.com
Website www.stevejamestennis.com