Tennis Creates Well-Being

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.

“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.

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

Corey Kuck - Eating healthy to return to tennis

Serving off the court: Fueling Your Body for Tennis

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You’re playing tennis regularly and working on your game but still feel like you need extra energy to make it through a match. Sound like you? If so, you may need to take a look at your nutrition.

Healthy, balanced eating consistently could give you the boost of energy and enhance your athletic performance on the tennis courts.

So many people are excited to get out and play tennis in the Mid-Atlantic region, and so we want to help you not only get back to playing but have a few nutrition tips and a healthy recipe that can help you get your nutrition on point, and ready to fuel your tennis game from the inside out.

We caught up with another local business owner featured on the #ServeItForward business list Corey Kuck, Chef, and owner of Catering By Corey for his thoughts on tennis, cooking and a simple, healthy recipe for you to try out.

USTA Mid-Atlantic: Where are you from originally?

Corey Kuck: Sheboygan, Wisconsin

Where do you live now?

Leesburg, VA

How long have you been playing tennis?

A little more than 1 year.

How did you get started playing tennis?

I never really played before but did I try out for my High School team against the number 1 player. I didn’t win. I didn’t pick up a racquet again until I met my girlfriend and last year, she got me involved in playing tennis.

How often do you play and where?

I try to play socially at River Creek Club in Leesburg once or twice a week. If I am not able to hit with someone, then I use the ball machine to improve my skills. I try to take lessons once a week as well.

How does it feel to be back out on the courts?

It feels great to be on the courts. My game is progressing and tennis is one sport that you can safely play during the pandemic. It helps me relieve stress.

Let’s switch gears and talk about food . . .

How long have you been a Chef?

I have been in the industry as a cook and chef for 22 years

Where did you train?

I am a self-taught chef. I started early on by watching my mother at home; my mother is a great cook. I then progressed to learning through hands-on experience from people with all skill levels in the industry. I jumped from restaurant to restaurant every two years to make sure that I learned to cook dishes from all over the world and continuously honed my skills.

What drew you to cooking?

Cooking is artistic, delicious and I get to play with knives and fire.

What’s your favorite dish?

That is an impossible question to answer as it always changes because of my love for food. I always like a good Taco.

What do you want people to know about your business?

I not only cater, but I make homemade meals for busy families or those that want healthy home meals.

What are a few nutrition tips tennis players should keep in mind while returning to the courts? Always hydrate. Watch your sugar intake and make sure you get enough potassium and carbs before a match.

To help fuel your body to get back out on the court, try Corey’s Summer Herb Pesto crusted Pork Tenderloin with Mediterranean Couscous:

Ingredients:

1 or 2 pork tenderloin

2- 3 teaspoons minced (Dried) onion

1 teaspoon granulated garlic per pork tenderloin

¾ of a teaspoon ground ginger

salt and pepper to taste

1 capful apple cider vinegar per pork tenderloin

3 heaping tablespoons summer herb pesto (store brand is fine)

1 ½ cup of plain couscous

1 ½ cup vegetable or chicken broth

1 12oz can of quartered or chopped artichoke hearts

1 med to large fresh tomato

½ to ¾ cup fresh basil

½ cup fresh Italian parsley

4 or 5 cloves of fresh garlic

½ of medium red onion

½ cup feta cheese

⅓ cup white balsamic vinegar

⅓ cup Extra Virgin Olive Oil

½ of lemon

½ of lime

Herb pesto crusted Pork Tenderloin:

Clean Pork Tenderloin of all silverskin, pat dry then drizzle about one tablespoon of apple cider vinegar on pork and rub in. Season with dried Onion, granulated garlic, ground ginger, salt, and fresh ground black pepper and rub in.
Sear pork in a medium-high cast iron pan with oil of choice. When all sides of pork are seared and have a rich golden brown color, take off the heat and let cool for 5 min.
Rub the summer herb pesto all over the tenderloin.
Place on a lined cookie sheet and finish in a 350-degree oven for 13 to 17 min depending on the size of tenderloin and preference of the doneness of pork (Medium to well done).

For the Mediterranean Couscous (you can make a day in advance)

Prepare a plain couscous with a vegetable or chicken broth according to the directions. Fork fluff the couscous and put in the fridge.
Mince fresh garlic (4 or 5 cloves) and lightly roast in a small pan with oil at medium-low temperature until toasted, take off the heat, and set aside.
Cut fresh basil and Italian parsley, dice artichoke hearts, fresh tomatoes, and red onion.
In a large bowl toss in the couscous, drizzle white balsamic vinegar over couscous, and extra virgin olive oil about 1/4 cup of each.
Add all of the vegetables and herbs and squeeze one half of a lime and lemon into the couscous and toss all together and refrigerate until you serve.

Now that you have a few quick nutrition tips, don’t forget to check out LaRue Cook’s tips on preparing your body for tennis!

USTA Mid-Atlantic invites everyone to #ServeItForward both on and off-court, and get involved in helping to support tennis in the Mid-Atlantic Section as part of the recovery process we’ll all need. Learn more about how you can #ServeItForward and support the USTA Mid-Atlantic, a non-profit organization, as we bring the healing power of tennis to our Mid-Atlantic community.

Let us know how you or your tennis friends #ServeItForward by emailing hughes@mas.usta.com.

Sources: Medicine & Science in Sports & Exercise, Harvard Medical School

https://www.healthline.com/health/fitness-exercise-eating-healthy#breakfast

Physical Fitness Month: On Court Steps Challenge and Giveaway

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May is National Physical Fitness and Sports Month, and what better way to celebrate than playing tennis! Spending time on the tennis court playing matches, practicing your serve and volleying the ball with friends and family can help you stay active this month and all year long. Also, research shows that tennis is better for your physical, mental and overall health, so now you have all the proof you need to pick that racquet up, get some tennis balls and get active!

USTA Mid-Atlantic has lots of ways you can add more tennis to your life. From adult tournaments and leagues to fun social tennis opportunities, there is always an opportunity to get on the court and play. To celebrate National Physical Fitness and Sports Month we are sharing stories of how tennis helps people of all ages get and stay healthy and fit.

In honor of this special month, USTA Mid-Atlantic invites you to participate in a fun challenge and GIVEAWAY. We want to see how you are staying active in May through tennis. Get out there with your FitBit or Smartwatch on and then share photos on social media that show how many steps you took during your match or even while you are just hitting around and having fun! Use the hashtag #OnCourtSteps and tag USTA Mid-Atlantic!

This will be a fun and exciting way to see how players are constantly moving during the game. You can even make it a challenge with your teammates; make it a competition to see who took more steps during the match. Tennis is not only a game of focus, but a game of motion, and we encourage you to capture this motion by sharing the number of steps you took while playing the game.

To enter the GIVEAWAY, simply share a photo of your @FitBit or Smartwatch on Instagram or Facebook and tag @ustamas and in the caption or comments tell us how many #OnCourtSteps you got during your tennis match or outing. You will then be entered in the GIVEAWAY and have a chance to receive a USTA Mid-Atlantic tennis bag filled with recovery rollers, sunscreen, tennis balls, and other goodies. This offer is valued at $60 total.

The giveaway will run from Wednesday, May 15th, 2019 through Friday, May 31st, 2019 and a winner will be drawn at random and notified on June 3, 2019. The winner will be messaged directly through Facebook or Instagram in order to claim their prize.

We know that you are enjoying Physical Fitness month as much as we are by celebrating the benefits of tennis every week. Now it is time to share those moments with us on social media so we can celebrate together. Don’t miss this opportunity to enter this GIVEAWAY and have a chance to receive this awesome tennis goodie bag.

The specific rules of this giveaway are outlined below:

The contest will be announced on official USTA Mid-Atlantic social media platforms on May 15th and run through May 31, 2019. Users can enter one of two ways:

1. On your public Instagram, post a photo and tag @ustamas and tell us how many steps you got during your tennis match or outing using #OnCourtSteps in the caption or comments.

2. On your public Facebook, post a photo and tag @ustamas and tell us how many steps you got during your tennis match or outing using #OnCourtSteps in the caption or comments.

Individuals can enter up to one time per week per platform. An individual may have eligible entries on multiple platforms within the same week. Each week is defined as beginning at 12:00am EST on Monday and ending at 11:59pm EST on Sunday. Week 1 of the contest will start May 15th. Week 2 of the contest will end at 11:59pm EST on May 19.
Among eligible entrants, one winner will be selected to receive a USTA Mid-Atlantic tennis bag and miscellaneous tennis gear with an equal value of $60. The winner will be selected by USTA Mid-Atlantic at random from eligible entrants.
Winners will be notified via Facebook, or Instagram message and must respond with their address within 24 hours or a replacement winner will be chosen. By accepting the contest prize, winners agree to allow their photo and name to be shared on USTA Mid-Atlantic social media outlets.
OFFER VOID WHERE PROHIBITED OR RESTRICTED BY LAW. By submitting an entry, you agree to be bound by these rules and represent that you satisfy all eligibility requirements.
ELIGIBILITY: The Physical Fitness #OnCourtSteps (the “Contest”) is open to residents of the United States over the age of 18. Employees and other representatives of USTA Mid-Atlantic Section (“USTA MAS”) or its affiliates, distributors, agencies, and members of each of their immediate families are not eligible to enter or win. Offer is void where prohibited or restricted by law.
TIMING: Winners will be selected from submissions received within two weeks. The contest will begin on May 15, 2019, and the contest will conclude on May 31, 2019. To be eligible for submissions, entries must be submitted by 11:59 p.m. on May 31, 2019. USTA MAS reserves the right to select no winners.
SELECTION OF WINNERS: Winners will be chosen at the discretion of the USTA MAS employees, by selection and random drawing. USTA MAS reserves the right, at its discretion, to disqualify any entry that does not comply with the rules or to disqualify any individual (and their entry) who tampers with the entry process.
WINNER VERIFICATION: Potential winners will be notified by Facebook or Instagram message. If the winner is unreachable, ineligible or fails to claim the prize within forty-eight (48) hours after being contacted, such winner will forfeit the prize and the prize may be awarded to another winner, at the discretion of USTA MAS.
GENERAL CONDITIONS: Entrants grant to USTA MAS the right to use and publish their proper name online, in print or in any other media in connection with the Contest. Acceptance of a prize constitutes permission for USTA MAS to use winners’ names and likeness’ for advertising and promotional purposes without additional compensation unless prohibited by law. By entering, participants release and hold harmless USTA MAS, its parents, subsidiaries, affiliates, directors, officers, employees, and agents from any and all liability for injuries, loss or damage of any kind arising from or in connection with the Contest or any prize won. Promotion is subject to the USTA Privacy Policy found at https://www.usta.com/en/home/about-usta/who-we- are/national/usta-privacy- policy.html?intloc=footer A list of winners can be made available upon request.
No purchase necessary.
This promotion is in no way sponsored, endorsed or administered by or associated with Facebook or Instagram

Gearing Up: Physical Fitness for Adult Tennis Players

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We are keeping the “Gearing Up” series going for all you adult tennis league players out there in the Mid-Atlantic so that you are prepared for your best season of tennis yet! Besides getting some of the top questions you may have about playing USTA Mid-Atlantic League tennis this season answered, part of getting prepared is being ready physically.

We caught up with Atlantic Orthopaedic Specialists, who are the provider of certified Athletic Trainers at all of our USTA Mid-Atlantic tennis Championships in the Hampton Roads, Virginia area. They’ve spent a lot of time with Mid-Atlantic tennis players at our regional and sectional events and have taken a range of questions from players. Out of all the questions asked, they identified the top three they heard the most during the 2018 League Championship year as it relates to physical fitness. They have provided the questions here with their top tips associated. Read up and see how these tips may help you prepare for playing league tennis this spring in the Mid-Atlantic.

1. How do I prevent myself from overheating and becoming too dehydrated during match play, so that I can perform my best all tournament long?

There are many preventable ways to beat the heat and maintain a low body temperature and proper hydration levels during your match and throughout a tournament. Here are some tips and guidelines to ensure you stay healthy!

Acclimatize your body before your match by performing a 5 minute warm-up so there won’t be a sudden shock to your body on hot days!
It’s imperative to limit sun exposure (as much as possible) in between and during the break times during matches.
Make sure to bring cold packs and cold towels with you to the court to cool off during breaks and changeovers.
It is very important to MAINTAIN HYDRATION during your match with ICE COLD water and sports drinks.
Wear proper attire to allow for breathability and provides moisture wicking properties that will assist in keeping body temperatures low.
Be cautious of too much caffeine and alcohol consumption because these can cause dehydration, especially on warmer days.

Review additional resources on hydration and heat:

Heat and Hydration tips

2. I will be playing a lot of tennis this season and want to protect my shoulder. What can I do to keep my shoulder healthy?

In order to keep your shoulder healthy in any overhead sport, such as tennis, it is important to address strength and mobility. The Throwers Ten Shoulder Program is a relatively simple but comprehensive compilation of shoulder exercises to address weakness and promote proper shoulder mechanics. Click here to view a video of one of our athletic trainers performing these exercises.

It is also important to prepare for the season by slowly increasing your activity level over time. After a period of rest during the off season, your body needs time to acclimate to the stresses being placed on it. Follow a natural progression by increasing the demands placed on your shoulder over a few weeks. Click here to find an interval tennis program to help increase your activity in a systematic fashion.

3. My elbow hurts and I’ve been told it is most likely “Tennis Elbow.” What exactly is tennis elbow and how can I treat it?

The medical name for Tennis Elbow is Lateral Epicondylitis. It is a painful condition involving the tendon attachment to the bone on the lateral side of the elbow. The tendons help to anchor the muscle to the bone. The muscle involved in this condition, the Extensor Carpi Radialis Brevis, helps to extend and stabilize the wrist. With Lateral Epicondylitis, degeneration of the tendon’s attachment occurs, weakening the anchor site and placing greater stress on the painful area. This can then lead to pain associated with activities in using the muscle such as lifting, gripping, and or grasping. Such sports as tennis are commonly associated with this condition secondary to the repetitive nature of the sport. Treatment options for Tennis Elbow can include bracing with a tennis elbow strap, proactive stretching, ice massage, anti-inflammatory medications, and strengthening the surrounding musculature. Below you will find further explanation of these treatment options. If pain should persist following treatment, please consult with an orthopaedist for further evaluation. Find our other article about Tennis Elbow on Tennis on Point with more information.

What are some ways you get yourself in shape physically before the start of the tennis league season? Share them with us on social media – tag us and use #ustaspringgearup.

And be sure to check the 2019 calendar here to see which leagues are registering in your area. Contact the listed Local League Ambassador for your local area or our Tennis Connect service to get playing!

Follow us on social media (Facebook, Instagram, Twitter) and subscribe to the blog so you can keep up with more articles to come as you “gear up” for spring adult league tennis in the Mid-Atlantic.