Tennis Fit Series: Hip Exercises to Reduce Injury and Improve Your Groundstrokes

Tennis Fit Series: Hip Exercises to Reduce Injury and Improve Your Groundstrokes

As you know, the open stance forehand allows for more power and quicker recovery to the next ball; however, the loading and rotation associated with the open stance forehand places the hip at risk of injury.

So what can you do to reduce the risk of hip injury?

  • Improve strength of the hip muscles
  • Improve flexibility of the hip muscles
  • Improve coordination to use both strength and flexibility to generate an efficient tennis stroke

tennis blog 3Tennis players who stay healthy and hit the biggest strokes have the ability, strength, and coordination to stabilize the body in order to deliver a powerful force sequence into the ball.

This week, we will focus on exercises that build strength in the muscles on the outside of the hip – muscles that provide stability for your strokes and also help with lateral movement on the court.  All you need is a piece of elastic band or “mini band” to get started.

Watch the video demonstration below:

Perform 2 sets of 10-15 repetitions for each exercise 2-3 days/week.  If you feel like you are unsteady or losing your balance with the standing exercises, then be sure to use a chair or post for support.

These are easy to do at home, at the gym, or at the courts. Try incorporating these hip exercises into your weekly tennis routine. These exercises not only minimize the risk of injury at the hip, back, and knee, but can improve mechanics and performance so you can play better, healthier tennis in in 2015.

Check out how the pros take care of hip health on the ATP tour!

Be sure to stay tuned for our next week’s blog on tennis technique and injury with your favorite local tennis pros!


Run Training- 5 Ways to Avoid Overuse Injuries


If you are a runner, you have probably suffered an injury. Most running injuries are caused by overuse. There are 5 key contributing factors in overuse injuries.

To prevent overuse injuries that interfere with your running, follow this training advice:

Training Distances

Most runners use mileage goals such as the next half marathon or Crescent City Classic to get motivated. Having a goal in mind is a great way to stay focused, but make sure that you have the time to prepare for the event. Starting distances will be limited by your endurance. Beginners, increase your overall weekly mileage by about 10%. Advanced runners may be able to increase a little faster but should be careful. Beginners should limit their run training to 3 days per week.  Advanced runners can train up to 4 days per week. While this sounds conservative, it will likely land you safely at your destination.

Training Intensity

Altering training intensity is a great way to improve performance. When intensity increases, however, frequency must decrease. Limit yourself to 1 high-intensity running workout per week. Plan for 1 day at the track each week to work on speed, power, and stride length with short, measureable distances. Utilizing 1 high-intensity training session per week will allow your body to gain strength and power for better performance.

Muscular and Joint Imbalances

The repetitive nature of running lends itself to tight calf muscles, hip flexors, and low back extensors, among other areas. As these muscles become shortened and tight, the opposing muscles become lengthened and weak. These imbalances cause alterations to the running form and can lead to injuries. Work to stretch these shortened muscle groups regularly after running. Also work to strengthen opposing muscle groups to keep good muscle and joint balance.

Adequate Rest

Many runners run too hard and too fast. They get inspired, love the feeling they get after running, and over train. Rest is one of the most important aspects of training. Your body needs time to rest and re-build from the stress of running. Beginners should limit running to 3 times per week, advanced runners no more than 4 times per week.


Proper recovery includes physical rest, proper nutrition, and hydration. If you are going to be training, your body needs the tools to help you recover: nutrition supplements, a healthy diet, protein, and water. A registered dietitian is a good source to learn more about foods essential to recovery.

Overuse injuries will really cramp your style- they are difficult to heal and often interfere with your training. Avoid overuse injuries!

For more information on running, overuse injuries, and training techniques like us on Facebook, follow us on Twitter, or contact our office.

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