{"id":26640,"date":"2025-07-27T06:13:12","date_gmt":"2025-07-27T06:13:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/26640\/"},"modified":"2025-07-27T06:13:12","modified_gmt":"2025-07-27T06:13:12","slug":"how-to-prevent-tweaks-strains-and-tears-caused-by-tennis-running-and-other-popular-workouts","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/26640\/","title":{"rendered":"How to prevent tweaks, strains and tears caused by tennis, running and other popular workouts"},"content":{"rendered":"

Open this photo in gallery:<\/a><\/p>\n

When it comes to the dreaded tennis elbow, choosing the right racquet can help avoid pain.Illustration by Drew Shannon<\/p>\n

One thing that holds people back from physical activity \u2013 aside from busy schedules, family obligations and aging \u2013 is the fear of getting injured. For any weekend warrior, an injury can be a major setback not just to their workouts but everyday life as well. Back pain at the office makes it hard to sit for extended periods. A bad knee makes it difficult to stay mobile. Shoulder injuries cause challenges when picking things up. <\/p>\n

Social media is serving up big muscles and normalizing steroid use<\/a><\/p>\n

Wanting to avoid injury is understandable, but being too sedentary also has its health impacts. <\/p>\n

A paper from the Canadian Fitness and Lifestyle Research Institute and the Canadian Parks and Recreation Association noted that physical inactivity in Canada accounted for an estimated $3.9-billion in direct and indirect<\/a> health care costs in 2022. Canadian Partnership Against Cancer<\/a> reported that physical inactivity contributed to nearly 11,000 new cancer diagnoses in 2021. <\/p>\n

According to Statistics Canada, less than half<\/a> of adults are getting the recommended 150 minutes of \u201cmoderate to vigorous aerobic physical activities<\/a>\u201d suggested each week. Weighing the pros and cons of potential health risks against potential injuries, it\u2019s obvious we should all be trying to move more. And safeguarding yourself against some common injuries while exercising is easier than you think. <\/p>\n

Here, medical experts and trainers from across the country share their best practices for preventing and recovering from common tweaks, strains and tears caused by some of our favourite workouts. <\/p>\n

Open this photo in gallery:<\/a><\/p>\n

Illustration by Drew Shannon<\/p>\n

Swimming and shoulder injuries <\/p>\n

Swimming for distance or speed requires strength in your upper and lower body, decent cardio and a bit of technique. While exercising in the water is gentle on your joints \u2013 and small studies have suggested it may be good for recovery<\/a>, with a swimming-based recovery session enhancing athletic performance the next day among triathletes \u2013 pushing too hard or breaking from your form can lead to unwanted results. Particularly when it comes to the shoulders. <\/p>\n

\u201cWhen things are feeling really good people build confidence. But it doesn\u2019t necessarily mean your body can actually handle that next level of intensity,\u201d said Ronald Castro<\/a>, a registered massage therapist with Swimming Canada.<\/a> A study in the Journal of Athletic Training<\/a> found that shoulder pain was a major issue for competitive swimmers, with 91.3 per cent of adolescent participants reporting problems. Rates were lower in adults, but the problem can persist. \u201cIt\u2019s easy to just go at it when swimming, but you also have to create programs where you can strengthen and stabilize muscles,\u201d said Castro.<\/p>\n

Since 2009, Castro has worked as an RMT with Canadian swimmers in 19 different countries, including stints at the Pan American Games. The baseline advice he gives to top performers also applies to amateurs: Break down the stroke into smaller movements to ensure proper form and to address smaller muscles to ensure nothing is straining or overly compensating. <\/p>\n

Standard exercises to get and keep your body strong for swimming include external and internal rotations.<\/a> \u201cThose just really help stabilize the humerus<\/a> inside the shoulder blade,\u201d said Castro. That looks like holding your elbow at a 90-degree angle and turning your arm away from or toward the body. He also suggested negative push ups, neck stretches and using a foam roller for your lats. For anyone who has already experienced a shoulder injury, on a broad stroke level, those exercises can also help when trying to rehab, though it\u2019s always best to consult an expert, such as a sports doctor or RMT, to assess and help treat consistent pain. <\/p>\n

Open this photo in gallery:<\/a><\/p>\n

Illustration by Drew Shannon<\/p>\n

Knee strain while running <\/p>\n

Running is one of the most accessible forms of exercise. It requires next to no equipment and you can do it basically anywhere. But that simplicity can also lull people into a false sense of security that running is always easy. <\/p>\n

\u201cPeople don\u2019t think about running as the final product,\u201d said Dr. Dinah Hampson<\/a>, a physiotherapist who worked as part of the core medical team during the 2016 Olympics and recently served as Canada\u2019s chief therapist for the World University Games. \u201cYou need the ingredients there. You need proper footwear. You need proper strengthening. You need proper links of muscles in order to accomplish good running.\u201d <\/p>\n

Issues while running can manifest as knee pain, something that often arises from overuse. Hampson suggests anyone new to running should start out with a walk\/run program. Canada Running Series offers a Couch to 5K<\/a> plan, which starts by alternating between walking for one minute and running for one minute. While you get in motion, add strength training to target the hip musculature.<\/p>\n

\u201cThe knee falls victim to being above the ankle and below the hip. \u2026 If there\u2019s any deficiency above or below, it\u2019ll impact the knee in the middle,\u201d she said. According to the doctor, working the gluteus medius muscles can help safeguard against injury. \u201cIf they\u2019re not strong, then what happens is you collapse into the hip. Then the knee internally rotates and you end up with knee problems.\u201d <\/p>\n

Workouts targeting hip abduction are a good place to start. A simple exercise to add in is crab walks<\/a>, putting a small elastic loop band around the knees and walking from side to side. To avoid injury, gradually ramp up the speed and distance rather than immediately jumping into the proverbial deep end. And if you\u2019re hurting, don\u2019t push it. <\/p>\n

\u201cPain should go away within 24 hours. If it doesn\u2019t and you wake up the next day with things still painful and it\u2019s swollen, that\u2019s a really good time to reach out to your local health care practitioner.\u201d<\/p>\n

Tennis elbow during racquet sports <\/p>\n

A 2018 study from the Mayo Clinic<\/a> showed that playing tennis resulted in a nearly 10-year increase in life expectancy compared with a sedentary lifestyle. Even participating on an amateur level has an upside. It\u2019s great for cardio. It\u2019s social. It requires balance, co-ordination and reflexes. Still, anyone who\u2019s suffered from prolonged tennis elbow might be less keen to sing its praises. <\/p>\n

\u201cTennis elbow happens because of the repetitive strain that is concentrated over a relatively small surface area,\u201d said Dr. Rob Wang<\/a>. Wang has a specialty in orthopedic sports medicine and serves as the co-chief tournament physician for the National Bank Open<\/a>. Tennis elbow causes pain on the outside of the elbow, forearm and back of the hand. The injury is common in many racquet sports including pickleball and squash. <\/p>\n

Overuse is the major cause, said Wang. But things such as technique and your equipment are also factors. <\/p>\n

Because of how the racquet absorbs the ball and how much energy you\u2019re exerting by holding your equipment, the weight, balance and rigidity of a racquet can all contribute to injury<\/a>. Any specialty tennis store will be able to suggest a good racquet based on your habits and playing style. For example, a racquet with a slightly heavier handle can help with shock absorption. If there isn\u2019t a specialty store in your area, a number of online surveys<\/a>, such as Findmyracket.com<\/a>, are available. <\/p>\n

Wang said that players should be conscious of the frequency and intensity of their sessions, making sure to get a good warm-up. Wrist rotations and towel twists \u2013 twisting a towel in opposite directions like you\u2019re wringing out water \u2013 can be helpful to prep your muscles for activity. Rehab generally involves a lot of rest and limiting activities that exacerbate the pain, which can include time away from the courts. <\/p>\n

Open this photo in gallery:<\/a><\/p>\n

Illustration by Drew Shannon<\/p>\n

Back pain after weightlifting<\/p>\n

Strength training is one of the best things we can do for ourselves as we age. It helps maintain muscle<\/a> mass and contributes to fighting obesity. But the gym can be intimidating, especially if you\u2019re not familiar with how to use free weights or machines. Lifting too heavy or picking something up the wrong way can be a major strain on your back. <\/p>\n

\u201cMore often than not, it\u2019s someone kind of jumping in and doing a movement that they\u2019re not necessarily ready to or haven\u2019t been exposed to for very long,\u201d said Alex St. Pierre<\/a>, a former strength and conditioning coach for the University of Toronto lacrosse team and practising chiropractor<\/a>. St. Pierre notes that deadlifts and squats are major culprits for back injury, owing to improper form or lifting weight you\u2019re not ready for. <\/p>\n

He\u2019s not suggesting that folks avoid these exercises. But finding the right trainer and investing in some lessons in the weight room can help protect your back. If there\u2019s a cost barrier, look at small structured classes with individualized attention, such as Powerlifting Club at Toronto\u2019s Bang Fitness<\/a> or Intro to Powerlifting at Vancouver\u2019s Sweat Co<\/a>. Prices range between $15 to $45 a session. <\/p>\n

For both rehab and warm-up, St. Pierre leans toward active mobility exercises including \u201cbringing yourself through easy movements and working on all the ranges of motion through the hip.\u201d Hip flexion, internal and external rotations, and hip abduction work all help support the lower back.<\/p>\n","protected":false},"excerpt":{"rendered":"Open this photo in gallery: When it comes to the dreaded tennis elbow, choosing the right racquet can…\n","protected":false},"author":2,"featured_media":26641,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55,14373],"class_list":{"0":"post-26640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom","13":"tag-yesapplenews"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/26640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=26640"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/26640\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/26641"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=26640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=26640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=26640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}