Alexis Colvin, MD, an orthopedic sports medicine surgeon at The Mount Sinai Hospital
As tennis players, we tend to focus on training and physical maintenance, but often forget an important part of the physical fitness process: the recovery period. Over-training without proper recovery time can lead to poor performance.
Alexis Colvin, MD, Associate Professor of Orthopaedics at the Icahn School of Medicine at Mount Sinai, discusses the proper way to recover from a match. Mount Sinai Health System is the official medical services provider of the United States Tennis Association (USTA) Eastern Section and the US Open.
The Sport Science Committee of the United States Tennis Association (USTA) has tackled the job of outlining the importance of recovery after exercise, sponsoring an extensive evidence-based review of all literature related to tennis-specific recovery in their Recovery in Tennis booklet.
“Recovery is often overlooked and under-valued but it is an essential piece of the puzzle,” says Dr. Colvin.
According to the USTA Sport Science Committee, more than 200 physical and psychological symptoms are connected with overtraining and ineffective recovery.
The major takeaways from the booklet focus on hydration, the psychology of the sport, stretching, and coaching tactics.
“Hydration is so important, not only during the match, but also during recovery,” says Dr. Colvin. Proper nutrition is critical, but especially before, during and after training and/or competition.
Mental aspects of recovery are just as important as the physical ones.
“Without proper recovery, athletes may experience burnout and feel staleness with their sport,” says Dr. Colvin. Symptoms such as increased irritability, anger, exhaustion, or reduced motivation may indicate a stressed mental state. “Take time to check in with yourself after play to make sure you’re still enjoying the activity and not overworking yourself,” says Dr. Colvin.
Stretching is also an invaluable part of the recovery period. Focus on properly stretching the upper back, hip abductors, and muscles of the core. Appropriate stretching reduces muscle stiffness and increases range of motion in the affected area, helping you perform better in your next match.
Coaches can also be helpful to athletes during the recovery period. Remind players to rest well and encourage them to take “rest days.”
“A good night’s sleep is usually between seven to nine hours and provides time to adjust the physical, neurological, immunological and emotional stressors of the day. Some athletes, especially during major growth spurts, may need ten hours or more of sleep,” says Dr. Colvin.
Athletes require one to two rest days per week. Stay moderately active throughout the day, but skip the tennis on your rest day.
Follow these suggestions, and not only will your body recover to help you enjoy your next match, but your spirit will too.