How to make sure I dont injure my shoulder / knees in the long term
Training and Drills
Giullian G Asked 4 weeks ago
Hi there Alois / Pingskills!
Im Giullian, 32, and live in New York City. I’m a TV actor and musician, but have played TT for fun my whole life. Recently, after a trip to taipei where my family is, I did a few lessons and joined a local club here in NYC and am getting much better quickly! Absolutely love your youtube channel (thank you for making so many free resources!) Now, with a custom paddle, taking my footwork and movements more seriously, while playing at least 3-4 times a week, I’ve noticed some smaller but acute pain in the front inner part of my right shoulder, and above my right knee. This must be from my straining my forehand and constant lunges?
I go to the gym 3-4 times a week already, and have incorporated some TT lunge circuits for strengthening, and do some “open book” / band stretches for my upper back and shoulder blades. But are there any go to exercises & stretches specific for these two places to reduce the possibility of injury down the line as I strain these spots with this increase in play?
Thanks so much for your help and time. Also recently found your podcast which is great.
Take care & thanks again,
Giullian G. from NYC
Alois Rosario Answered 3 weeks ago
Hi Giullian,
Great to hear about your enthusiasm for table tennis and your proactive approach to improving your game and fitness! ...and congrats on your acting and musical career. Might have to employ you in some of our videos if we could afford it!
It’s fantastic that you’re playing regularly and also working on your fitness off the table.
It is difficult to give you any specific advice on pain. I do see however a lot of players do develop pain due to extra tension in the shoulder area in particular. Try to do some swings without the ball (shadow play) and really focus on how smooth you can make the stroke. See how little effort you can take to get the racket and arm to swing through the correct movement. You may be surprised at how little effort it actually takes. Remember the ball is very light and doesn't need a lot of strength to counter the incoming ball. Swinging through like you would without the ball is all it really needs. Any extra strength is usually due to tension and your shoulder muscles working incorrectly through the stroke. In fact it will feel like they are working against each other.
Since you’ve increased your playing frequency, make sure to give your body enough rest between intense sessions. Overplaying can lead to overuse injuries, so balancing play and rest is key. It's great that you're already incorporating gym work into your routine. Keep listening to your body and adjust your training as needed. If the pain persists, it may be wise to consult a sports physiotherapist who can provide you with personalised advice and care.
Thanks for your kind words about our YouTube channel and podcast! Keep up the great work, and take care of your body to enjoy many more years of table tennis.
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