Winning the French Open gave birth to the public’s love for tennis. However, in China, tennis is not as familiar to the public as badminton and table tennis, and many people do not understand the essentials of tennis action, and it is easy for first-time players to suffer from sports injuries. In this regard, the reporter of Medical Health Hall asked Yang Junxing, director of Orthopaedic Sports Injury Specialty Department of The First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine, who introduced in detail the characteristics of tennis, exercise parts, and hoped that we can achieve the fitness and leisure purposes in a safer way. Yang Junxing introduced, “Tennis is both aerobic and anaerobic exercise, which can exercise explosive force and cultivate endurance, and it is an ideal way of exercise. However, the sportsman must master the standardized movements, and do a good job of stretching exercises before exercise, otherwise it will be more prone to sports injuries than other sports.” In addition, people with back pain and knee pain are not very suitable for this sport. He introduced, tennis is a kind of endurance and strength-based sports program, the activities of the parts mainly for the waist and lower limbs. When playing, the athlete’s knees are in a semi-squatting position, and the waist and back are straight and forward, making it easy to move and take positions. “Tennis is a veritable beauty sport, and frequent waist-turning movements can help get rid of waist fat and remove the ‘swimming circle’.” Yang Junxing said. Indeed, we can see that the tennis world is full of beautiful women with proud bodies. In addition, tennis is a kind of endurance sports, sweating during exercise can promote the discharge of metabolic waste, can also help beauty. Fitness advocates a combination of aerobic and anaerobic exercise, and tennis is precisely the sport that can combine the two. Tennis serve attack belongs to the explosive force of particularly strong anaerobic exercise, can exercise the muscles; while the movement of walking, pick up the ball, etc., belong to the aerobic exercise, can enhance the cardiorespiratory endurance. Action standards to avoid sports injuries The term “sports injuries” is linked to sports, and when it comes to tennis, many people will think of “tennis elbow”. In fact, tennis elbow is not the most important sports injury in tennis. Yang Junxing said, medical research found that tennis professional athletes, ranked first in the sports injury for the lower back strain, sprain. Because, tennis players lower back rotation is more intense; Second for the knee, because the knee is often in a semi-squatting position, the kneecap often friction, so that the tendons at the place of overstressed, easy to be injured, the beginning of a small chronic injury, time will cause inflammation. This disease is chronic pain, especially when the force is more serious pain. In third place is tennis elbow. When a sportsman serves a ball, this action involves a lot of reversal of the elbow, which puts force on the deep forearm muscles of the hand, which can become easily strained over time if the person is not protected. Eventually, the outer side of the elbow will strike with pain, the patient will be manifested as the outer side of the elbow pain, soreness, make no effort. In severe cases, even when resting, there will be pain. For non-professional athletes, the sport is mostly of a recreational, fitness nature, common sports injuries are struck by a tennis ball in the face, eyes; racket swing is not good, the racket did not grasp the steady, the wrist was injured by the ball concussion; action is not standardized rotator cuff injuries; venue ground conditions are poor, running, broken feet, falls, knee joint damage and so on. So, what are the precautions to prevent the above injuries when playing tennis? Yang Junxing believes that the most important thing is to master the action, standardized action can prevent injuries. Tennis for the Chinese people is relatively cold, so in the action skill mastery is certainly not as badminton, table tennis, plus it is a kind of power sports, the ball speed is also very fast, chaotic force is very easy to hurt themselves, and even hurt the companion. Therefore, beginners must seek professional learning to master the movement skills. Tennis requires a high level of space, and uneven or smooth surfaces can easily cause accidents such as falls and sprained ankles. It is important for you to choose a suitable court. If the racket is too heavy, the deep muscle groups of the arm will be more difficult to work, and it will be easier to strain, and the possibility of tennis elbow will be higher. Women exercisers should choose a lighter racket. A heavy racket tends to make the arm too strong and does not fit the aesthetic requirements of women. ● Must do pre-exercise stretching Regardless of the type of exercise, stretching ligaments before exercise can help reduce sports injuries. For tennis lower limbs, waist, arm swing characteristics, the sportsman needs to focus on “warm up” is also these parts. Exercisers can be like a ballet performer folding the waist and legs, stretching the waist and lower limbs; twisting the waist, rotating the waist activities of the waist; a hand clasped the other hand’s elbow joints, pulling in different directions, pulling up the hand ligaments; toes pointing to the ground to rotate the ankles, ankle joints to open the activities of the ankle joints; hands cross the ankles of the rotating hands. In general, warm up for about 10 minutes in the summer and 20 minutes in the winter. When players play, we sometimes see things tied around the waist, legs, and elbows of athletes. Many people wonder what these tools do and whether they can increase body strength and improve performance. Yang Junxing believes that when the sportsman limbs are sore, a little not enough power, but still have to continue to exercise, according to the different parts of the pain, you can wear knee pads, elbow pads, waist pads and other protective tools. However, if you have just begun to exercise, without any discomfort, do not wear, or instead of binding the body, affecting the flexibility of the body, but prone to accidents. Don’t play tennis if you have back pain or knee pain. Tennis involves intense rotation of the lower back and often involves a semi-squatting position, so those who have back pain or knee osteoarthritis (often vague pain in the knee) are not suitable for this sport.