Categoría: Equipamiento Adecuado

To adapt your forehand safely after a wrist injury, reduce wrist motion, shift power to legs and trunk, and progress volume slowly. Start with pain-free mini-swings, then short-court, then full-court at controlled speed. Use taping or a brace if prescribed, and stop immediately with sharp or increasing pain. Core adjustments to your forehand after a…

Specific warm-ups for elbow and wrist before an intense match should prioritise pain-free movement, gradual load and sport-specific activation. Focus on controlled range-of-motion, light isometric holds and progressive swings with your racket. Combine this with simple self-screening, appropriate supports and a short 10-minute routine to reduce strain in tennis and pádel. Pre-match Protective Objectives for…

Forearm strengthening helps distribute load away from the lateral epicondyle, improving tendon capacity and grip endurance so you can hit and serve with less risk of overload. Done correctly, it is one of the most effective tools to prevent tennis elbow, but it must respect pain limits, gradual progression and existing medical conditions. Why forearm…

High-level singles overloads the wrist with repeated high-intensity strokes, while doubles loads are shorter and more variable but include more reaction volleys and awkward reaches. Singles players more often develop chronic tendinopathies and TFCC overload; doubles specialists see more acute sprains and impingement from sudden direction changes, low volleys and late contact. Summary of wrist…

For personal trainers, protecting clients’ elbows and wrists means combining smart screening, gradual loading and precise technique. This guide shows you cómo diseñar sesiones de entrenamiento seguras para codo y muñeca, with practical progressions, ejercicios para mejorar rendimiento sin dañar codo y muñeca and clear rules for when to push, modify or stop. Primary considerations…

Core and scapular strength reduce elbow and wrist load by stabilising the trunk and shoulder blade so force from the legs can transfer efficiently into the racket or ball. When this chain is weak, the forearm overworks, increasing stress on tendons and joints, especially in repetitive, high‑speed sports. Core and Scapular Principles That Reduce Elbow/Wrist…

A safe, practical rehabilitation plan for tennis elbow starts with pain control, gentle mobility and isometric loading, then progresses to eccentric-concentric strength, functional grip work and finally sport‑specific drills. Progress only if pain stays ≤3/10, strength and range improve, and everyday tasks and racket use feel easier and more controlled. Progression Summary for Lateral Epicondylalgia…

Elbow-focused joint warm-ups are short, structured sequences that prepare tendons, muscles, and nerves for load. They reduce stiffness, improve force control, and help prevent chronic elbow pain when done consistently and within pain-free limits. They are not a cure-all and must sit inside broader rehabilitation and load-management plans. Essential Points on Elbow-Focused Joint Warm-Ups Joint…

Por qué tu raqueta puede ser tu mejor aliada… o tu peor enemigo Muchos jugadores creen que el codo de tenista aparece solo por “mala técnica” o por jugar demasiado. En la pista se habla poco de algo igual de importante: la combinación de raqueta, cordaje y tensión. Un marco demasiado rígido, con un cordaje…

Por qué el calendario de torneos “rompe” codos y muñecas Carga invisible: cuando el cuerpo no tiene margen de error Muchos tenistas y jugadores de pádel creen que las lesiones aparecen “de golpe”, pero en realidad se cocinan a fuego lento. Un calendario con torneos cada fin de semana, más viajes, más entrenos “para no…