July 17, 2024

F1000 Scientist

Health to Life

Gaining Fitness For Tennis With Foam Roller Exercises

2 min read

For tennis players who want to gain fitness for tennis, foam rollers are one of the best tools to get you there. Foam rolling is a great technique to improve your performance as a tennis player. Foam rolling exercises are the most inexpensive, alternative to increase energy levels and to help aid in your tennis fitness recovery.

A foam roller is a cylindrical cone of resistant foam that can be easily placed between the body and the floor. Tennis players can position their body over the foam roller and use their body weight, to roll back and forth. This positioning exerts pressure on the muscles and underlying tissues, which in turn releases muscle tension.

Why Should Tennis Players Use Foam Rollers?

During tennis fitness training, tennis practice and matches the body is challenged in many ways. For all players, it is important to develop and maintain a healthy muscle and joint range of movement. Muscle tightness can restrict the range of motion and it can become difficult and painful to move a joint. Joint restriction affects the neural feedback to the central nervous system. When the neuromuscular efficiency is compromised there can be the risks of tissue overload use, fatigue, faulty movement patterns which can distress the movement, flexibility and your overall tennis fitness.

Regular foam rolling exercises can help in releasing tension in the myofascial system (muscle and fascia). It helps in bringing muscles back to original length; takes pressure away from joints prevents injuries and help players in achieving desired level of fitness for tennis.

Benefits Of Doing Foam Roller Exercises

Improvement at Cellular level: Improvement in blood circulation with regular foam rolling exercise, results into a much better exchange of nutrients and waste products at a cellular level.

Prevention of Common Injuries: One of the benefits of doing a regular foam-rolling routine is the prevention of common injuries. Doing foam roller exercises every day ensures the massaging and releasing of muscle tension and fascia buildup in muscles to help prevent any injuries.

Helps in Reducing Tension: Tension is caused by many reasons such as stress, wrong exercise training or postures, some impact or trauma or may be due to poor nutrition and hydration. Spending a few minutes on a foam roller everyday can help in reducing tension in a tennis player’s body and will assist you to get better fitness for tennis, due to the fact that physically you will be able to get more out of you body.

Improvement in Flexibility: Flexibility is the key to a complete tennis fitness routine. A tennis player needs to do regular stretching and exercises to gain flexibility. Foam rolling exercises can help in reducing muscle tightness and will give you improvements in flexibility.

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