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Prolong your Tennis Life 


One of the best ways to prolong your tennis life is to make sure your Hips and Knees are strong enough to withstand the impact placed on them while running. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., director of the University of Calgary's Running Injury Clinic. "Inadequate hip muscle stabilization is a top cause of injury in runners," he says. "The hips need to be strong to support the movement of the feet, ankles, and knees." 

Start with one set of 10 reps and gradually increase sets so that you're doing three sets of 10 by your fourth day. You should see improvement in two weeks. If not, time to see a doctor. 


SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.




STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.





STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.






 Seated Hip External Rotator




Standing Hip Flexor 




Standing Hip Abductor





Tennis Lessons

Questions about our tennis lessons? You can reach us by email or telephone.

Email: lessons@rhltc.ca

Telephone: 416-570-5457

Club Operations

Club Manager: manager@rhltc.ca

Telephone: 905-737-2491

Address:
161 Newkirk Road,
Richmond Hill, ON
(We're located at Crosby Park)

"I love the winning, I can take the losing, but most of all, I love to play". Boris Becker
                                                                                                                                       
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