Category: Tips and Tricks

Beat the Heat this Summer

May is National Tennis Month, the unofficial start to summer and the season of much warmer months! We’re slowly creeping up to summer and summer-like temperatures in the Mid-Atlantic and you know what that means: lots and lots of heat! 

As tennis players, you may have been playing indoors in climate-controlled conditions during the winter months and playing tennis outdoors during the more temperate spring weather feels pretty glorious. Transitioning from indoor to outdoor play, and from mild to hot weather can be a little bit of an adjustment especially if you’re not used to it or ready for it. You’ve got to prepare! 

We want you all to have an amazing summer tennis season and be prepared to play your best tennis even when the temps are rising high. So we’ve created a list of reminders of how to beat the heat when playing tennis so you can continue to rock the court this summer! 

Tip 1: Stay Hydrated

Hydration, hydration, hydration! Ensuring you’re keeping yourself hydrated before AND after a practice/match is essential to keep your body going. To do so, replenish with the same amount of liquid as you lose through sweat. That’s about 32-85 ounces during an hour of play. Try to hydrate well before outdoor play to avoid dehydration! If you’re looking for an extra boost, try Vitalyte, an electrolyte powder that replenishes nutrients at a faster pace. The best part is that you can take it on the go to any match and/or practice!  Check out more information on why hydration is so important to help you rule the court.  

Tip 2: Fuel Up

Food is energy; it’s what keeps your body going! It is important to fuel up with a balanced meal 3-4 hours before a match. In addition, to keep energy levels up during a match, it’s a good idea to have a light snack 1-2 hours beforehand. If allowed by the facility, bring an energy bar with you on court and have a couple bites during changeovers. 

Tip 3: Keep it Cool

Ice packs and coolers are great ways to physically cool down and also keep your drinks cold while you’re playing. You can cool down faster during changeovers by applying ice packs against your neck, underarms, and core, but avoid putting ice directly on your joints and limbs. Looking for a new cooler to take with you to the tennis courts? The USTA Mid-Atlantic Store from the Spoiled Office has great options if you’re looking for that perfect cooler that you can easily store your items in or even a new water bottle – plus these items allow you to rep USTA MAS! In addition, make sure you are wearing breathable clothing. Wearing breathable fabric during play is an effective way to stay cool. Clothing with mesh panels can also help prevent overheating by allowing your skin to breathe. 

Tip 4: Sun Protection

Sunscreen is essential to protect your skin when you are outdoors playing tennis! Sunburn can increase skin temperature and cause the body to be less efficient in cooling itself. Applying sunscreen at least 20 minutes before sun exposure and reapplying at least every 2 hours can help prevent any discomfort that may follow with being in the heat so long. Also, packing a hat, sunglasses, and UV protective clothing can bring extra protection while you’re playing on the court! 

Summer brings some of the best memories on and off the tennis court. This list should have you ready to ace this summer season! If you’re looking for a way to get involved and play tennis, you can find tennis programs in your local area so you can take part in something fun all while being active! Plus USTA Mid-Atlantic tennis creates community, character, and well-being benefits that can last a lifetime. 

To stay up to date on all things tennis in the Mid-Atlantic make sure to follow USTA Mid-Atlantic on Facebook, Instagram, and Twitter. 

USTA Mid-Atlantic is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the Section and how USTA Mid-Atlantic creates community, character, and well-being.

Summer Guide to Tennis

The Ultimate Summer Guide to Tennis

In the Mid-Atlantic

USTA Mid-Atlantic’s Summer Guide to Tennis

Here in the Mid-Atlantic, you can tell summer is right around the corner. The weather is heating up and that means the tennis courts are getting busier than ever. We know you’re lacing up your sneakers and popping open a fresh can of tennis balls to get to the action this summer, but first, we want to ensure you are prepared for the conditions. Tennis is tough enough without the sun beating down on you during your match, so we’ve got some tips and tricks on how to properly prepare to beat the heat and make the most of your tennis experience with the ultimate summer guide to tennis in the Mid-Atlantic.

Hydration is Number One:

Staying hydrated is going to be a major factor in your performance and health this summer. If you’re going to be playing out in the heat, make sure to start drinking water at least 24 hours before your match for peak hydration and to stay cool during your match. We recommend you to bring at least a quart (32 ounces), if not more, to your match to make sure you don’t lose your edge. 

USTA Mid-Atlantic’s Summer Guide to Tennis - player returning a forhand

Don’t forget to replenish those electrolytes after those grueling games… Drinking during the changeover is also crucial to prevent getting sick or cramping. We recommend bringing Gatorade, Pedialyte, or something similar during a match because these drinks offer the perfect balance of sugar, sodium, and electrolytes. Another helpful summer guide to tennis in the Mid-Atlantic is to be prepared with snacks! Make sure you have enough fuel to keep your body healthy during those long matches under the hot, hot sun. 

USTA Mid-Atlantic’s Summer Guide to Tennis Insider Tip:

  • Pack your tennis bag the night before, this way you can rest easy knowing that you are prepared with water, Gatorade, and yummy, healthy snacks for your important match the next day. Plus when you prepare the night before there’s no additional stress or rushing around before your match!

Clothing and Apparel to Wear in the Heat 

What you wear can be just as important as what you put in your body. When playing in the heat, you need to make sure you stay dry and cool with light-weight, moisture-wicking fabrics. Additionally, consider wearing wristbands to keep your hands and racquet dry from sweat, allowing your grip to stay firm. Finally, wear during your match is a hat or visor to keep the sun out of your eyes and keep your head and face cool. Keeping the sun out of your face helps you keep your head in the match. 

If you’re interested in what local tennis shops in the Mid-Atlantic specialize in for types of tennis equipment and apparel, make sure to check out our blog on preparing for the season in fresh new gear. Take it from the experts who specialize in making sure you get out and play with the right equipment. 

USTA Mid-Atlantic’s Summer Guide to Tennis Insider Tip:

  • Don’t forget the sunscreen when you are getting ready for your match! Make sure to apply sunscreen generously and often before and after your matches to keep from burning. 

Tennis Events to Get Excited about When You’re Not Playing

Summer 2021 tennis events are back and we are so excited to celebrate tennis with you. As you are planning your summer vacation or weekend getaways, make sure you take note of the high-level events that are taking place in the Mid-Atlantic. There are some great professional and recreational events taking place right in your backyard. 

Citi Open (July 31- August 8) – Secure your tickets today! The tournament is operating at 50% capacity this year, so make sure to act quick. 

USTA Mid-Atlantic League Championships 

  • Goucher College (July 30- August 2)
  • Columbia Association (July 23-26) , (August 20-23)
  • More dates are being added, so make sure to bookmark this link and check back in. 

Don’t forget youth tennis this summer

  • There are plenty of opportunities for Juniors to be a part of team events here in the Mid-Atlantic. We encourage your junior player to sign up for a Team Up event. With this event, junior players have fun while playing competitively on a team. Plus, juniors can nab a free USTA membership now. So grab that deal to kick off their summer of tennis right! 

How to Get Involved:

There are so many ways for you to get out and play this summer in the Mid-Atlantic region. If you are looking to uplevel your tennis game and satisfy that competitive edge, we highly recommend you participating in USTA Mid-Atlantic Leagues. Here you will be able to play on a team for a chance at a National championship. Now if that doesn’t sound like the best summer ever, we don’t know what does.

Plus, make sure to stay connected with USTA Mid-Atlantic on social media and follow our Facebook, Instagram, and Twitter to join the tennis conversation and engage with other players in the area.

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USTA Mid-Atlantic is a 501(c)(3) nonprofit organization that helps people and communities grow stronger, healthier, and more connected through tennis. Learn about our impact in the Section and how you can help bring tennis to more communities throughout the region.

By Patrick Twomey: an intern with USTA Mid-Atlantic. Patrick is an upcoming sophomore at the University of Tennessee

Play Tennis for your Well-being

Tennis Creates Well-Being

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For both your physical and mental health

Putting an emphasis on self-care, in any form, has been a priority for most during the COVID-19 pandemic. But have you thought about fortifying your mental health lately? An easy and fun way to prioritize your mental health is by picking up a tennis racquet. Tennis unlocks many benefits for you physically, socially, and emotionally. With a racquet in your hand, you can gain more self-confidence, while reducing stress.

Now you may be thinking, how do tennis and mental health go hand in hand? Well, you’d be surprised to know that tennis is one of the leading sports that benefit your mental well-being.

Tennis creates well-being, get out and play tennis today.

“Since tennis requires alertness and tactical thinking, it may generate new connections between nerves in the brain and this promotes a lifetime of continuing development of the brain,” according to scientists at the University of Illinois. In turn, advancing your brain function helps reduce stress which supports your mental health.  

The mental and social challenges involved with tennis can increase your capacity to deal with stress.1 The best part is, there is no time limit on when you can take advantage of the psychological benefits the sport has to offer. Whether you are a brand new player or someone who used to play tennis and is ready a get back out on the court, tennis creates well-being at any stage. 

Tennis helps strengthen your mental health by2:

  • Developing a work ethic: Improvement through lessons or practice reinforces the value of hard work. 
  • Managing mistakes: Learning to play within your abilities and realizing that managing and minimizing mistakes in tennis or life is critical. 
  • Managing adversity: Playing tennis enables you to learn to adjust to the elements (e.g. weather, a hard match, tiredness) and still be able to compete tenaciously. 
  • Learning to solve problems: Since tennis is a sport based on angles, geometry, and physics you learn to anticipate certain scenarios in order to play out a point during a match.
  • Accommodating stress effectively: The physical, mental, and emotional stress of tennis will force you to increase your capacity for dealing with stress. It will also help you learn how to recover from a stressful situation. 

We can’t forget about the social benefits tennis has to offer. Tennis will help you3:

  • Develop performance rituals before serving or returning to control your rhythm of play and deal with pressure. These skills can transfer to taking exams, conducting a meeting, or making an important sales presentation. 
  • Learn sportsmanship since tennis teaches you to compete fairly with opponents. 
  • Learn to win graciously and lose with honor. Gloating after a win or making excuses after a loss doesn’t work in tennis or in life. 
  • Learn teamwork since successful doubles play depends on you and your partner’s ability to communicate and play as a cohesive unit. 
  • Develop social skills through interaction and communication before a match, while changing sides of the court and after play. 

And most important, when you play tennis you will have FUN… because healthy feelings of enjoyment, competitiveness, and physical challenge are inherent in the sport.

Junior Playing tennis

At USTA Mid-Atlantic, we believe tennis creates well-being. Playing tennis an hour a day may improve your physical, mental, and emotional fitness. Get out and play today so you can maximize those benefits on and off the court. During Mental Health Awareness Month, inspire yourself and others to make tennis a part of your mental health journey. 

Let’s strengthen our mental health together. Meet us out on the tennis court to take advantage of the lifelong benefits the sport has to offer. To access more resources from USTA and to participate in webinars on Physical Wellness and Enhancing Your Child’s Well Being Through Competition, click here.

And don’t forget to catch up on the endless physical health benefits tennis has to offer by reading our Improve Your Overall Health with Tennis article. 

We can’t wait to see you out on the courts!

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1USTA.com, Tennis Makes You Happy and Healthy, Study Shows, 2019

2Health Benefits of Tennis: Why Play Tennis by Dr. Jack Groppel

334 Reasons to Play Tennis, Webinar Series with Dr. Jack Groppel

Header image-prevent injury on court blog

Keeping Injury Out of Your Game

Stay healthy and safe on the tennis court

This year is looking up. Our daily lives are slowly returning to normal, the warmer weather is here and we are grabbing our racquets and hitting the tennis courts. However, with the rush to get out there and start playing, is your body truly ready for the demands of our beloved game? If not, you run the risk of sustaining an injury. Being injured is no fun. In addition to the pain, we can be out of the game for an extended amount of time.

Remember the phrase “an ounce of prevention is worth a pound of cure?” We should aim to prevent injury to preserve the body and not lose any time on the court.

What can be done to reduce the risk of an injury? Before we review ways to prevent injury, let’s look at two of the most common injuries tennis players experience – tennis elbow and knee issues.

Tips to keep injury out of your game:

Prevent injury on court with these helpful tips

Tennis elbow is the weakening of the tendons that join your forearm muscles to your bone. It’s typically caused by repetitive motion, like painting or lifting objects. But for tennis players, tennis elbow can be caused by the stress of hitting the ball, incorrect form, incorrect racquet grip size, or having a racquet that is strung too tight. If you would like more information and tips on tennis elbow, check out our previous article, Doctor’s Tips for Tennis Elbow. 

Knee injuries can affect any area around the knee including the ligaments, bursae (fluid sacs located near major joints), tendons, cartilage, menisci (plural for meniscus), and the bones forming the knee joint. Because our knees are complicated, a knee injury can be caused by any number of factors such as inappropriate shoes and moving when our bodies aren’t warmed up. Visit our previous article, Doctor’s Tips for Knee Pain for more information on knee issues and to help keep injury out of your game. 

Now that we know a little bit more about common tennis injuries, let’s look at how we can prevent them. Here are a few tips that you can use that are simple and effective:

Prevent common tennis injuries:

  • Warm-up your body before you play. Warming up increases your body temperature and blood flow to your muscles and reduces tension. Reduced muscle tension can decrease your risk of injury. You should aim to warm up for at least 5 minutes before you play and can start with jogging around the court. For additional tips on warming up and preparing to play, check out our post from a fitness trainer, LaRue Cook. 
  • Stretching before and after you play. So many players skip stretching. But stretching improves mobility, relieves tension, and reduces soreness. A few quick stretches you can perform are thigh stretch, cross body shoulder/arm stretch, hamstring stretch, and calf stretch. Remember to hold each stretch between 15 and 20 seconds without bouncing. 
  • Strength training not only improves fitness and performance but also protects your joints, ligaments, and tendons from injury. Aim to strengthen the major parts of the body – arms, legs, and core. Simple strength exercises include walking uphill or upstairs, biking, push-ups, triceps dips, and plank.  

Getting to the technical aspects:

  • Having the appropriate gear will help to reduce your risk of injury. Your tennis sneakers should not only fit you properly but be supportive enough to suit your style of play. When it comes to your racquet, consult your coach or tennis professional on choosing the right racquet and string tension for your skill and strength. Check out our post on the latest gear for 2021.
  • Taking the time to learn proper technique. Incorrect technique can cause you to stress and strain while hitting the ball which in turn can lead to an increased risk of injury. Learning good form will allow you to move effectively while minimizing injury. A certified tennis pro can help you.

We know that not all injuries are avoidable. However, investing in injury prevention will help to keep injury out of your game and you healthy on and off the court.  

USTA Mid-Atlantic Section has lots of opportunities for you to play tennis in Maryland, Virginia, Washington, D.C., and eastern and southern West Virginia. Visit us and see what’s available near you!  And make sure you are following us on Facebook, Twitter, Instagram, and YouTube. 

Click here to find all sources for this blog article.

Team Playing Tennis

Improve Your Overall Health with Tennis

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Top Reasons to Play

Have you thought about your heart health lately? In February, the NHLBI encourages you to celebrate American Heart Month to get motivated to adopt heart-healthy behaviors. One of the ways you can take care of your heart and improve your health is by playing tennis with your friends and family.

In other words, join the 3 million new players who picked up a racquet for the first time in 2020 because tennis is the safest sport to play in order to maintain social distance and safety while having fun.1

Reasons to play:

Team Playing Tennis

According to the National Heart, Lung, and Blood Institute, “Research shows that we’re more successful at meeting personal health goals when we join forces with others. When we take care of our hearts as part of our self-care, we set an example for those around us to do the same.”

There are a multitude of reasons why playing tennis is a great activity to improve your health at any age. Whether it is your first time picking up a racquet, or if you are a seasoned player the heart health benefits are endless. 

Play tennis to improve your health by:

Family playing tennis
  • Get fit, lose weight and burn more calories: An hour of singles play can burn 580-870 calories. Put on your favorite fitness tracker, hit the tennis court and watch those calories sizzle away!2
  • Live longer: Playing just three hours/week will reduce your risk of heart disease 56%3
  • Strengthen your heart muscle and your bones: Compared to other sports, tennis players have the lowest incidence of cardiovascular disease4
  • Develop hand-eye coordination: Playing tennis involves several skills that all contribute to good hand-eye coordination. You can improve your agility, balance, coordination, reaction time, and more. 

Together we can celebrate American Heart Month with stronger and healthier hearts today by getting out to play. 

But wait there’s more. The advantages of playing tennis do not stop there. 

Additionally, the lifetime sport of tennis helps your mental and overall well-being by:

  • Reducing stress: Tennis helps you with physical, mental, social, and emotional challenges which increases your capacity to manage stress
  • Increasing brain power: From alertness to tactical thinking, tennis enhances the neural connections in your brain. Kids who play tennis regularly get better grades.5
  • Helping you learn to problem-solve: Tennis is a sport that is based on evaluating angles, geometry, and physics to get the best result, which translates into better problem-solving off the court6
  • Enjoying time with family and friends: Great for the whole family no matter what your age. With minimal equipment needed, it’s easy to meet up with  a friend to play or find one through the game
  • Developing teamwork and sportsmanship skills: From doubles play to team and league play, tennis develops your ability to communicate and work together
  • Improving social skills: Tennis outperforms all other sports in developing positive personality characteristics7

Ready to get out on the courts?

Man Playing Tennis

Most importantly, playing tennis is not just about the competition, it is about living your life to the fullest potential. Additionally, tennis can become part of your life at any age. So get started and gain a positive impact on your life immediately. During American Heart Month, inspire and motivate yourself and those you love to make heart-healthier choices as a regular part of your routine – go play tennis! 

We can’t wait to see you out on the courts! 

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12020 Physical Activity Council Participation (PAC) Report

2Oja, et al, Brit J Sports Med, 2016

3According to a 2016 Harvard University study

440-year study conducted by Johns Hopkins University

5 2013 USTA Study

6In a study in the late 1990s, several experts proposed that tennis, since it requires alertness and tactical thinking, may generate new connections between nerves in the brain and promote a lifetime of continuing brain development. This was supported in John Ratey’s book “Spark.” Ratey was quoted in USA Today as saying, “A heart-thumping game of tennis can keep the brain in top shape.”

7According to a study by Dr. Jim Gavin at Concordia University