OOAK Table Tennis Forum

I've been playing 2-4 hours daily, sometimes 5 days sometimes 6 days a week for the past 1.5 month and now feeling aches all over my body, especially my lower back and my knees which hurt the most.

I am 24 years old, 60-65KG and don't do any other exercise other than playing table tennis, cricket and football. But in the recent 1.5 month I've only focused on table tennis.

At first I thought maybe it's due to the fact that I've started playing in the university for longer hours that my body is so soar all the time, but my body should have gotten used to it by now as I'm playing this much on a daily basis now, with plenty of rest afterwards and on the weekend when I don't play at all as I have 2 days off from university.

I've been eating more than before thinking I need more energy as well as eating multivitamins in the morning and Iron capsules in the evening and drinking a lot of milk on a daily basis, in order to keep fit due to the daily TT sessions. I have been applying Iodex Balm on my knees and muscles which helps reduce the soreness to some extent but not completely.

I have read a few older threads on here and this is what I've come up with so far:

1) Good warm-up before and after sessions: Please suggest videos on youtube which I can follow

2) Good diet, including vitamins & supplements: Other than the multi-vitamins and Iron I'm taking, should I also take something more like cod-liver oil???

3) What drinks either plain milk or milk with horlicks or banana shake or something else mixed with water during and after games???

4) Knee brace from Mueller??? Which one would you recommend???

5) Shoes: which would be the best shoes to play on hard marble or rock/cement floors??? I tend to do a lot of foot thumping during serves which I think are hurting my knees the most.

6) What to apply on my back and shoulders to reduce the soreness: Maybe a patch or an ointment like Iodex is fine???


Thanks in advance guys!

should I also take something more like cod-liver oil???
Yes,this has made a difference for me and aching knees much less now,I take seven seas one a day with added multivitamins a-z

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The thing that sticks out most to me is the floor you play on.

I believe most of us play on somewhat-sprung wooden flooring.

If you're using standard TT shoes on concrete, I don't think they'll offer enough support in terms of sole thickness. You may be better going for running trainers specifically designed for running on pavement etc? If you're really intending to train that hard and that often for a period of time, it's probably worth the investment of supportive footwear. This website can design you some trainers specifically for your body: http://www.runnersworld.com/shoe-finder/shoe-advisor

I would definitely use a knee brace on that flooring too. Don't get a big unwieldy one, just get two of these: http://www.muellersportsmed.com/archive ... _strap.htm. That will protect your cartilage somewhat and prolong any knee-related injuries you may end up with constantly jumping around on such hard flooring.

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Food rich in glucosamine can help in the long run.

About shoes, err, all terrain running shoes with “mango cut” soles like old Nike Free 5.0 or Reebok “forgot the name, sorry” better, in which the shoes not limiting lateral movement and twisting as normal running shoes does. Sprain prone but versatile.

I said old, because new Nike Free have wings in both side of heels, which limiting sideways movement.

Stopping any unnecessary foot stomping would be a great start, along with all others have said. At 24 and your weight if your knees have had no specific injury you shouldn't need it, but a glucosamine supplement may help.

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I'm always in the dark, but the Dark sheds lights upon everything!! Beauty is only pimple deep! Beauty is in the eye of the pipholder!
S/U 1: Blade: Bty Gergely . FH Black Andro Rasant 2.1 . BH Red Tibhar Grass Dtecs
S/U 2: Blade: Bty Gergely . FH Black Hexer+ 2.1 . BH Red GD Talon
S/U 3: Blade: Bty Gergely . No rubbers...thinking of adding Red Dtecs and Black Rasant
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I have sharp pain in both the inside part of my knees from playing tennis 5 days per week on hard courts.

I would say buy a pair of very wide shoes to improve lateral stability.

You need good shock absorption too. Stay well clear of t/t shoes if playing on a concrete floor.

I'm going to start these exercises.



http://www.knee-pain-explained.com/knee ... cises.html

My two bits

TT on stone floor:
- You need good shoes with proper cushioning. Most TT shoes I have seen have little or no cushioning.
- Do not choose shoes made for track/street running. Generally they are not made for sideways movement. Terrain runners may be better, but the grip may not be optimal on a smooth floor.
- Look for shoes made for badminton or volleyball, aerobic/cross training, or handball. For me (I'm a heavy guy) handball shoes have proven to be optimal.

Foods and supplements:
- Mostly you will get the vitamins and other trace elements you need from normal food. Vitamin and mineral supplements are only necessary in special cases (extreme training, unusual diet, disease/injury).
- Cod liver oil or similar "marine fat" products may be beneficial for muscles, blood vessels and joints.
- Glucosamine helps to rebuild worn cartilage, which fixes some joint problems. I tried that for my own knee pain. (I'm twice your age and almost twice your weight.) The only thing I got out of it was indigestion...

Exercises: When you play TT, there is a lot of repeated movement. That can be bad. With the amount of TT training you do, you must try to be conscious about variation. Also, do some general physical exercise (like cycling or swimming, and those knee exercises that mac33 linked to).

If those pains grow steadily worse, stop training for a week or two. Tendonitis and similar conditions only get worse with overtraining, but may heal by itself with rest. If not, see a physician or physiotherapist.

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A substantial number of controlled clinical trials have shown that glucoasmine is no better than placebo for joint pain. This does not stop nutrition stores from selling it.

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I had terrible knee pains my first 3 months in Korea (and also had them in Iraq with concrete everything). Glucosomine helped me some, but it is really hard to get the stuff where you need it, very little blood flow. When I got better nutrition and muscle balance, my knee pains went away and I tossed out the knee brace for good.

I can say avoid added chems and GMO/GE corn & Soy products and all forms of added sugar, but that is a mission impossible, the stuff is EVERYWHERE in EVERYTHING. If you could do one thing, it could be to totally avoid soda pop sports drinks energy drinks and be satisfied with water or gas water. You do that one thing and you are 60% there if you can keep it up.

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Record yourself playing and observe your footwork technique. See if your knee turns inwards at any time during your movement.

I'm suggesting this because I've had some inner knee soreness recently and I was worried that I may do something to damage it. I suspected I was doing something wrong during my play. My wife then observed me playing for a few minutes and noticed that my knee was turning inwards when I was pushing off that leg. I played some more and noticed it too. I could feel the pressure on the inside of the knee and I knew that was the cause. Specifically when I was about to rotate a bit in preparation for my BH. I could feel the muscle that I was using, that would turn my knee in such a way. I also knew which muscle I should be using instead. Now it's just a matter of training to get myself moving again in a healthy way.

These things are usually about technique. There is nothing normal about getting pain from playing TT, or any sport for that matter. Don't just accept it as a part of the game and take medications, examine your movements thoroughly and you may find that an unusual and unhealthy movement is the cause of the problem.

From my exp, Glucosamine helped. You need to get the Glucosamine Chondroitin MSM Complex, do not get the regular one.

From my exp, Glucosamine helped. You need to get the Glucosamine Chondroitin MSM Complex, do not get the regular one.[/quote]
Agree with you .I have been using Chondurax(Glucosamine,Chondroitin MSM) and it is good for my knee pain.

This is the one I use too. It works for me, but with a knee as bad as mine, its unable to make me as agile s I want still. During winter my knee felt terrible and I couldn't move on it in the game at all at times. With warmer weather my knee feels less grinding. But I know at times in the past that I've stopped glucosamine when I've run out and forgotten to get more, it takes 2-3 weeks and I feel I'm walking with bone on bone in the knee. I don't care what clinical trials show, I've been using glucosamine for about 13 years, and without it, I'd be crippled. I've used different varieties of it in that time, and some work better than others, but the one with chondroitin and 1500mg of glucosamine in it seems to work best.

_________________
I'm always in the dark, but the Dark sheds lights upon everything!! Beauty is only pimple deep! Beauty is in the eye of the pipholder!
S/U 1: Blade: Bty Gergely . FH Black Andro Rasant 2.1 . BH Red Tibhar Grass Dtecs
S/U 2: Blade: Bty Gergely . FH Black Hexer+ 2.1 . BH Red GD Talon
S/U 3: Blade: Bty Gergely . No rubbers...thinking of adding Red Dtecs and Black Rasant
Aussie Table Tennis Shop / Aussie Table Tennis Facebook Page / Equipment Review Index / Read my Reb Report Blog: click here.

I don't know about glucosamine, but if you are wearing TT shoes on concrete, switching to ASICS volleyball shoes will help. Many players wear these http://www.amazon.co.uk/ASICS-Gel-Rocket-Mens-Volleyball-Shoes/dp/B00TX4U0D6

I don't know where you are, so prices may be better or worse. I get them from volleyballcentral.com in the US for around $55. They are quite a lot heavier than TT shoes, but still made for lateral movement with stability. It is the cushioning that is so much better than TT shoes, no comparison. And they last a long time.

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I just remember One good leg training,

Goes up the stairs using hard shoe, with minimal to no sound, house burglar style.

the trick is to touch the stair first, gently, before pushing your body weight up, not by stomping your feet hard.


Similar to catch the ball with table tennis blade training, using your leg.

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