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Will Andy Murray stay injury free this Wimbledon, following his win at Queens?

By Lara Wood
Rehabilitation Consultant

After having to pull out of the French Open with a back injury, tennis fans are on tenter hooks as to whether Andy can stay tournament winning fit.

 

Tennis requires phenomenal levels of fitness with players needing to possess speed, flexibility, core strength, endurance and power. Maintaining his fitness so he can stay injury free is a constant challenge, even with a full time physiotherapist on hand. So how does he do this?

The Right Fuel  Andy consumes 6000 calories a day, three times the recommended government levels and drinks six litres of water. He also doesn't eat processed food, sugar or alcohol. This ensures the body has the right fuel to stay in optimum shape.

Changing how he practices  Andy used to spend hours on the court practicing, but has now cut this down to no more than a couple of hours a day and instead undertake intense gym sessions involving 400m repetition running, balance work, weights training and specific stability work that helps target key muscle groups required for tennis.

Intense Training Out of Tournaments  Out of tournaments he regularly completes a tropical climate boot camp for a month where he'll exercise for up to six hours a day.

Bikram yoga to maintain flexibility  This is where yoga movements are carried out in a room heated to 40 degrees and improves core strength, flexibility, balance as well as concentration, it also sees him burn 1600 calories and lose four litres of sweat.

Ice Baths  Following a match or training session Andy like other sporting professionals uses an ice bath. Ice baths help muscles, bones, nerves, tendons and tissues recover and prevents the build up of lactic acid after strenuous exercise meaning recovery is quicker.

REST  Despite meticulous attention to training, nutrition and injury prevention competing at a world class level takes it’s toll, and not just on the body. Everyone needs a rest from time to time to recover and re-cuperate even athletes and especially after injury. Knowing when to rest often comes with experience, but even then rest often does not come easily to a professional athlete. 

Last month Andy pulled out of the French Open due to his on-going back pain. Most people agreed that this was a good decision as the clay surface at Roland Garros leads to longer rallies and requires the player to generate power on the ball, which is partly achieved by rotation of the lower back. The extra rest may even give him an advantage at Wimbledon, it certainly helped him achieve his third victory at Queens.

Your contact

Your contact

Lara Broadwell

Lara Broadwell

Rehabilitation Consultant

Tel: +44 113 290 6289

Mob: 07823534256

lara.broadwell@uk.qbe.com