Every job seeker would love to have the following dilemma: You have found two perfect jobs and for both jobs you got a job offer. Now what should you do? Choosing between two great jobs is not as easy as it may look like.
The best strategy to compare your jobs is by having full information for both jobs. You can’t start the comparison process without the possession of full information for both jobs. You need to know much more than a salary number to compare both offers. As an example, you should ask a hiring manager for a detailed description of the full benefit package. By asking this, many more information will be available which makes it easier to compare the full benefits of both jobs. It’s important to have a comprehensive understanding of what’s on the table. In the end, there is a lot more information about companies than what you would have expected.
The next step in the progress is to make a list of good things and bad things. The best way this can be done is by writing things down, either in Excel or a notebook. This way you can compare the pros and cons at a glance. You can make a list out of different subjects such as:
Try to figure out what really matters. Which subjects are important and which subjects are less relevant? What benefits are worth getting excited over? For example, one company might not have great growing opportunities, but they have a generous bonus policy. It’s up to you; money or career options? On the other hand you might choose for a company’s reputation and flexible working hours. Try to create a scoring sheet to quantify the elements of each job offer. Doing so will allow you to really understand the pros and cons of each offer which allows you to make an informed final decision.
Imagine yourself that the first job offer is better than the other offer. What elements would need to change for you in the second offer to sign that option. Will adding extra elements change your thoughts about the offer? Seeing new elements of the competing offer can give you new insights for your negotiation between the two jobs. Will adding more personal days or more flexible hours change your mind on the final decision you make?
What did you notice when you contacted the employer? Try to weigh your impressions during the first contact with the employer. Did you feel comfortable or uncomfortable? Did you get all the attention from the employer? Was the employer fully interested in you? Did you feel good about the interview? Your first impression is really important. Do not push aside important factors and impressions like your potential relationship with the employer in favor of a big salary.
Don’t party too soon once you’ve made your final decision. Take your time to turn down the other job offer in a polite way. In this way you always keep the door open for future conversations. For example, you can thank the employer for their interest and effort. No one can look into the future, you never know when you’ll be on the job search again.
The most important thing in your search for a new job is to know what you want. This goes beyond a big salary and a great benefit package. There is a possibility that things you find important at the moment will change throughout your career. If you are suited in this situation and need any inspiration, you might take a look at our job listing. Dozens of tennis jobs all around the world are published on this page. Take a look and get inspired for new challenges in your further career.
OrangeCoach is delighted to announce its technology partnership with the USPTA, which will see OrangeCoach deliver the world’s first dedicated, fully automated job platform for tennis coaches in the USA.
OrangeCoach founder and world renowned tour coach Sven Groeneveld says:
John R. Embree, USPTA CEO said:
“We are very excited about the partnership with OrangeCoach and what it will mean for our new Find-A-Pro and Find-A-Job website. Thanks to the OrangeCoach team for believing in the USPTA and for your efforts to make this project a priority with your team.”
Sid Newcomb, USPTA Director of Certification went on to say:
“We constantly strive to increase our association’s value proposition to our members, working together with OrangeCoach, the USPTA has created a dynamic online career resource exclusively for our members. These readily available assets will help our professionals progress their careers with 24/7 networking and job opportunities.”
This flagship partnership recently commenced, and after a very challenging year for all concerned, we look forward to working closely with the USPTA team in order to help their Member Pro’s find their dream job in a professional and seamless process.
As an employer in the tennis industry it can be difficult to find the right applicant. You probably had to deal with several candidates for the same vacancy. In these moments it is very hard to select the right candidate, they all seem equally good! Choice stress is increasing, and you no longer know how to distinguish candidates from each other. In the end, choices have been made and you find out that you should have chosen another applicant. What went wrong in the selection process? What could have gone better? In this blog you will be able to read a number of important skills that can help you to deal better with difficult decision-making situations.
Time is perhaps the most important factor to consider. Most wrong choices are made by impulsive short-term choices. It often happens that decisions have to be made in the short term, but even then it is important to make an informed decision. Make sure that you collect the correct information and that you can come to different options to make a final choice.
It is also important not to act out of emotion. Time is needed to make the right decision. When you make a choice out of emotion or stress, you will miss certain information which can lead to mistakes being made. Pressure from other people can also play a role, don’t be afraid to tell people that you need extra time to make the right decision. Ultimately, you spend less time on the right choice than if you make the wrong choice.
Before you evaluate the options, it is useful to sketch an ideal applicant. What does the ideal candidate look like? What qualities and skills does this person need to possess to be able to get the position. Having this image clear will make it easier to achieve the desired result.
By looking at the pros and cons of each candidate, a good overview is created. This overview shows at a glance which candidates have the most advantages and which ones have the most disadvantages. This way it is easier to make an informed decision-making choice.
When you are faced with a difficult decision, it is really important to ask for help. Other people can give you insights that can lead to ideas you never thought of before. New ideas may help you make an easier decision-making choice.
Ask yourself whether you have faced a similar dilemma in the past. Think about how you solved things for yourself. Which choices did you make? Were they successful or not? If it has been successful you might be able to apply it. And if not? Then at least you know what you shouldn’t do at the moment.
Once the decision has been made, it is important to evaluate this decision. Try to measure the expectations you had in advance with the final result. Did the candidate meet the expectations? Use this information to make better decisions/vacancies in the future.
It’s okay to make mistakes. The most important factor is that you need to learn from them. Learning from your mistakes is part of growing as a professional. A personal mistake doesn’t make you a bad tennis coach. Everyone makes mistakes, the only question is how you can convert them into strengths.
Is it still a struggle to find the right candidate for your position? Please review our products that can make your life easier!
There is a lot of competition in the labor market, especially when it comes to a popular vacancy. As an applicant you want to present yourself as well as possible. An application letter is a first introduction to your potential new employer. Applicants often underestimate the power of a cover letter. If you send a sloppy application letter, it might give the impression that you are less motivated. To stand out, you have to write a perfect letter, but how? Which mistakes should always be avoided? In this blog you will read common mistakes that should be avoided when writing an application letter.
Writing an attractive opening is difficult, many people have difficulty with this. A bad opening can be recognized by a weak introduction that doesn’t attract attention. An example of a weak introduction is “please consider me as the ideal candidate for the position of Professional Tennis Coach”. Another example is “Your need for a top-performing Professional Tennis Coach is an excellent match to my three-year history as an Assistant Tennis Professional”. The second example is much more interesting for the employer and arouses more interest than the first example.
It is not the intention to fully focus on yourself. The focus is based on how you can meet the employer’s needs. By minimizing the word “I” you avoid the impression that you are self-centered. Try to use the word “I” as little as possible at the beginning of a sentence.
When you are writing a cover letter you ‘sell’ yourself as a candidate to your potential employer. Just like your resume, it must be engaging to read, the most important qualities must stand out. A good tip is therefore to emphasize and specify your top performances. As an example:
Specification: Experience in coaching
Offer: Three years of experience in coaching tennis at the NCAA Division 1 level and previous Assistant coaching experience.
Specification: Excellent communication skills
Offer: Four years of experience in training children & youth and organizing events.
It is not the intention to pass all your information on to the employer. Write down all your important points and make the letter as interesting as possible. An interesting cover letter is short, powerful and convincing but respects the readers time. Additional information can always be explained in a follow-up interview.
Your cover letter does not consist of your CV. Your application letter must support your CV. It is not the intention to recite all your strengths from your resume. For example, you can use your cover letter to tell a short story such as: “my best experience” or “my best performance”
If you respond to an advertised vacancy instead of a cold cover letter, please refer to the specific job title. The person handling your letter has more on its minds. So it is important to state which job title you are applying for and how you can meet the employer’s needs.
If you apply for multiple positions, you can often use look a like application letters. Normally, this is not a problem as long as you adjust the data. Are they asking for different specifications? Adjust your examples. Errors in contact information or recipients are fatal.
Try to take matters into your own hands. Instead of waiting, you can choose to become active. Instead of waiting for the employer to contact you, try a statement like this: I will follow up with you in a few days to answer any preliminary questions you may have. In the meantime, you may reach me at ..
Before sending the letter, it is always important to check for spelling and grammar errors. Finally, try to thank you reader at all times for his or her time and attention, this is appreciated.
Before you start an interview with someone, it is powerful to know which questions are the most important and most valuable to ask a candidate. Questions such as “Could you tell something more about yourself” and “Where do you see yourself in the future?” are not valuable. You want to find out whether the person in front of you is the right person for your company. The questions you are looking for are the questions that will trigger answers from the candidate.
In the beginning of the interview it is very powerful to discuss the dynamics of the company. A good candidate will immediately stand out because this person will indicate how he can contribute to these dynamics within the company.
There are a number of unique questions that can help you discover someone’s skills. These questions can be broken down into; motivation, competences, work-style, ambition and personality. The questions from these categories are clarifying, important, and very powerful to find skills and qualities of the candidate without asking the general questions from the first paragraph.
These questions will help you find out what motivates the candidate to apply and identify whether a person shows enough interest (studied) in your company.
As an employer, you would like to know what someone’s role has been in a certain project and what the person’s contribution has been in it. Perhaps mistakes have been made and what has this person learned from them. For example, how does the candidate deal with setbacks, and is the person able to ask for/give feedback?
It is very important to find out whether someone’s skills and qualifications match the working method in the organization. If there is a match, it is interesting to hire the person. If not, it might be better to consider another candidate who fits the culture better.
Is the candidate ambitious? Would he like to develop and/ or grow into another role or just perform and move on? Has the candidate thought about his further career path? These questions are really powerful to know before you start working with someone.
In the end, someone’s personality must match your company or position. Is the candidate friendly, enthusiastic and is he able to take risks and make decisions? Asking questions about things outside work will help you understand how the candidate is likely to behave at work.
You might miss powerful information from the candidate if you don’t keep asking for answers. Follow-up questions that are important are questions such as:
A useful tool for follow-up questions is STAR-method. STAR stands for: Situation, Task, Action, and Result. For example, as an employer, you ask about someone’s competencies, and for a situation that shows this. Then ask about specific tasks, concrete actions the person carried out, and the results achieved. Using this method you get the best results out of someone’s answers.
After the conversation, try to write down everything that comes to mind to prevent forgetting your insights later. Make sure to collect and weigh up candidates’ strengths and weaknesses. If other people were involved in the application process, don’t forget to contact them to merge all notes.
Choosing a balanced diet is important for everyone to maintain a healthy lifestyle. When you are a tennis player competing at the highest level, your nutrition is even more critical for optimal health, growth, performance, and recovery. The physical demands upon your body are high; use the guidance below to ensure you are fueling your body to WIN!
My Plate provides guidance for the general population on how to choose a balanced diet.
A tennis player’s body has different nutritional needs to meet the demands of heavy training and competition. The “Tennis Plate” graphic was created with your specific needs in mind. Follow these guidelines for training days:
Any food made from wheat, rice, oats, barley, or another cereal grain is a grain product. Bread, pasta, rice, oatmeal, breakfast cereals, tortillas, and grits/polenta are examples of grain products. Some foods contain a high amount of carbohydrates but are not classified as grains, such as potatoes, sweet potatoes, beans, peas, and corn. These foods all contain carbohydrates that provide fuel and energy for performance. Carbohydrates should comprise the biggest part of your training diet (50% or more!) and be included at every meal.
Refined Grains
Burn more quickly because they have been milled, a process that removes the bran and germ. These are a better option immediately before and after training to provide fuel and recovery nutrition more quickly. Options include:
Whole Grains
Burn slowly because they contain the entire grain kernel: bran, germ & endosperm. These should be included daily for a fiber-rich diet.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried/dehydrated. Vegetables are organized into subgroups according to their nutrient content. Vegetables are rich in minerals, antioxidant vitamins, and dietary fiber. Aim for 4-5 servings of vegetables daily.
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried. Fruits contain carbohydrates that provide fuel for tennis; fiber and essential vitamins and minerals. Some common fruits include bananas, apples, mangoes, pineapple, melon, berries, tomatoes, and pears. Aim for 2-3 cups of fruit daily.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the protein foods group. Protein foods contain amino acids, which are the building blocks of muscle, and required by every cell in the body. Aim to include protein at every meal and snack to meet daily requirements and for optimal recovery. Common choices include:
Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Aim for 3-4 servings of dairy daily for optimal bone health. Common choices include:
Oils are fats that are liquid at room temperature and come from different plants and fish. Solid fats, (solid at room temperature), like butter, come from animal foods or can be made from vegetable oils. Some fats and oils are necessary daily to provide essential fatty acids and fat-soluble vitamins. Omega-3-fatty acids are health-promoting fats found in avocado, soybeans, almonds, flax seeds, walnuts, and oily fish.
As an athlete, you need a certain number of calories to keep your body functioning and provide energy for your high-intensity physical activities. There are foods created specifically for athletes to provide extra fuel for training and recovery.
Athlete-specific foods consist of:
The information provided within this Physically Speaking topic is for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. If you have my health or related questions or concerns, please consult your physician or other qualified health care professional.
A special thanks to the authors, WTA Sports Dietitians Jessica LaRoche and Page Love
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It is well known that sport keeps us fit and healthy, but what is less understood is how many health benefits are gained through playing tennis. Researchers investigate these questions, which provides both professional and recreational tennis players with an understanding of what happens to their mind and body during tennis participation. Tennis has a wide range of benefits to mental and physical health.
Tennis is a unique sport; it provides both aerobic (endurance) and anaerobic (fast explosive movements) training. The average point in tennis includes bursts of activity and acts to condition our bodies the same way interval training would do. This has a profoundly positive effect on our heart and lungs with studies showing that playing just 3 hours a week reduces the risk of heart disease by over 50%. Furthermore, playing tennis can reduce the rate of decline of our fitness as we get older. In a study looking at 8 different sports it was identified that tennis players had the longest life expectancy, by about 10 years! Tennis is a sport for all ages, genders, sizes and expertise levels, with benefits including maintaining healthy body composition, bone health, muscle strength and balance.
Playing tennis on a regular basis leads to stronger, healthier bones. This effect is largest in those who play tennis from an early age, but those who start playing tennis later in life can also benefit. Over two dozen studies have analyzed bone health in tennis players at all different levels with most showing that bone density and strength increase as a result of tennis participation. This is most noticeable in the spine and hips and the dominant arm of the tennis player. Deterioration in bone health in women is a major medical concern, with conditions such as osteoporosis causing debilitating fractures, including stress fractures in athletic women; it is reassuring to know that most players on the WTA tour will maintain healthy bones throughout their lives. The movement patterns required for tennis such as pushing off, lunging, jumping, combined with the start/stop nature of the game, develops muscular strength and endurance in legs and core, and an ability to resist fatigue. These affects combined help older generations of tennis players maintain their mobility and stability, and subsequently, their independence.
There is a wealth of evidence to suggest that immunity is enhanced through exercise. Moderate exercise improves the immune system by increasing the number and strength of immune system cells, as well as, increasing immune system efficiency. As tennis is both physically and mentally demanding, reason would suggest that it is one of the best sporting activities to give our immunity a boost. Tennis players are also more likely to adopt healthier lifestyle patterns, such as eating nutritious foods, implementing proper hydration practices, prioritizing rest/recovery, and sleeping a minimum of 8 hours, which help to prevent illness. It is important to balance these positive benefits our sport gives us with the over demands of the tour such as scheduling and travel.
Tennis leads to better hand-eye coordination because of the requirement to constantly judge the timing between the oncoming ball and the correct contact point. This combined with the frequent changes of direction and fast responsiveness to a moving target (the ball), tennis players generally will demonstrate improved agility, good balance, and body awareness (proprioception) which helps prevent accidents and falls throughout life.
From alertness to tactical thinking, tennis enhances the ability for rapid and clever thinking and creative problem-solving. Tennis players possess enhanced abilities in motion detection, speed awareness, processing and timing. Tennis also gets the senses fired up with faster eye-tracking, hearing and touch perception. It is also shown that tennis enables our brains to remodel, building new neural (nerve) connections and pathways to create these positive effects. These new connections develop and adapt throughout the lifetime; studies show that children who play tennis regularly do better academically and socially than their non-playing peers. These cognitive benefits persist into adulthood.
Tennis also dramatically improves the ability to concentrate, which assists with the completion of tasks that require problem solving skills, revealing the ability to persevere with high-level cognitive tasks. Activities requiring an increased level of focus for a prolonged duration can include school or university
Although life on tour has its own challenges, tennis can vastly reduce stress levels. In the Survey Report of the WTA Player Development Advisory Panel’s 20-Year View of the WTA’s Age Eligibility Rule and Player Development Programs, WTA players reported low to moderate stress and high degrees of happiness with tennis. Tennis involves physical, mental, social, and emotional challenges. This increases a person’s capacity to deal with perceived and actual stress and challenges and improves the emotional characteristics which foster resilience and wellness.
Young players who participate in tennis develop a greater sense of wellbeing and self-worth and are more optimistic in their outlook about themselves and life in general compared with their non-playing peers.
Perhaps the biggest health benefit that tennis gives us is its ‘life lessons’. Players are continuously tested in how they react to situations and deal with adversity whilst developing a competitive and a winning mentality. A study that compared behavior patterns of adolescent tennis players with those who do not participate in sport, demonstrated that the tennis players develop more autonomy, assertiveness, personality and an ability to persevere to reach their goals. At the same time, they showed fewer behavioral traits such as neuroticism, fear, and obsession, which may negatively impact daily functioning and interfere with healthy personality development. When the younger generation of players are able to be challenged by the game and they are provided with proven and valid support mechanisms, and strategies and opportunities to learn coping skills we will raise their ability to be mentally robust and able to deal with pressures and situations on and off the court.
The information provided within this Physically Speaking topic is for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. If you have my health or related questions or concerns, please consult your physician or other qualified health care professional.
A special thanks to the authors, Babette Pluim and Dr. Ajai Seth
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Women use contraception for many reasons. Many options are available, which provides the best selection for each woman. Be informed about the different types and reasons to use contraception and have regular check-ups with your primary care physician (PCP) or gynecologist (ObGyn) to safeguard your health, periods (menses), relationships, and tennis performance.
The frequency of a woman’s menstrual cycle can vary. The following changes in the menstrual cycle require a medical examination (especially when using hormonal contraceptives): periods occurring more often that 21 days, time between periods longer than 45 days, period length exceeds 7 days, change in the regularity of your cycle, no periods for 3 consecutive months, and older than 14 years old and no menstrual history. Low levels of estrogen, which can result in irregular menstrual periods, may cause lower bone density, which increases the risk of osteoporosis and bone stress fractures and can negatively affect the ability to get pregnant.
Closely monitor any menstrual cramps or pain you experience. While these may be normal side effects of your menstrual cycle, prolonged pain or bleeding may be a sign of a more serious condition.
is painful periods. It is the most commonly reported menstrual disorder. Over 50% of women report menstrual pain a couple days per month. Primary dysmenorrhea is pain that comes from having a period; secondary dysmenorrhea is caused by a reproductive system disorder, it usually gets worse over time and starts later in life. Dysmenorrhea can be effectively treated with over the counter (OTC) pain medicines or with hormonal birth control (BC) methods.
is pain in the pelvic area that lasts over 6 months. The pain can be cyclical, constant, or associated with certain activities such as eating, sex, or urination. Chronic pelvic pain has a variety of causes, including medical conditions of the reproductive organs, the urinary tract, bladder, bowel, or a combination of these. OTC pain medications, physical therapy, and nutritional therapy can assist to reduce chronic pelvic pain. Unexplained prolonged or severe pain should be evaluated by a medical provider to determine cause and specific treatment.
is a condition in which the tissue which lines the uterus grows outside the uterus, which increases the risk of infertility. It affects about 10% of women and is most common in women in their 30s and 40s. The most common symptom of endometriosis is pelvic pain that occurs before and during the menstrual period. Pain may also occur during sex, urination, or bowel movements. Some women with endometriosis have no symptoms, so regular visits to the gynecologist or PCP are important to detect it. Over the counter pain medicine and hormonal forms of birth control can alleviate some symptoms of endometriosis. Occasionally, surgical treatment is required.
occurs in about 30% of women. It is not normal and may indicate a more serious condition. Heavy bleeding is caused by many factors. It can cause anemia due to iron loss in the blood. Bleeding is ‘heavy’ when:
See your PCP or gynecologist for an evaluation and probable ultrasound exam to determine the cause and treatment.
is a common infection of the female reproductive organs caused by exposure to bacteria during sexual activity. Two Sexually Transmitted Infections (STIs), gonorrhea and chlamydia, are the main causes of PID. Women under the age of 25 are more likely to develop PID. If left untreated it can lead to long term serious effects, such as infertility, ectopic pregnancies and chronic pain. Symptoms can be vague, so it may be challenging to diagnose. Symptoms include lower abdominal pain, pain during sex and vaginal discharge.
is a hormonal disorder affecting women of reproductive age. Its cause is unknown. Symptoms include: irregular menstrual cycles, prolonged periods, increase androgens (male hormones) and enlarged ovaries. An increase in acne, facial hair changes to metabolism, weight gain and infertility result from PCOS.
When choosing contraception, it is important to consider several factors: efficacy, ease of use, protection against STIs, prescription versus OTC and most importantly, relevant medical history. Consult an ObGyn or PCP before starting any prescription birth control regimen and monitor possible side effects.
Barrier methods prevent the man’s sperm from reaching the woman’s egg. These methods are easy to use and available OTC, but they are less effective at preventing pregnancy, with 18% to 28% of women using barrier methods becoming pregnant. Proper use is vital to enhance effectiveness. These methods can be used alone or with other forms of contraception. The ONLY barrier methods to prevent against STIs are condoms.
[mk_table title= style=”style1″]
| Type | Information | Potential Side Effects/Items to Consider |
|---|---|---|
| Spermicide | Chemical that inactivates sperm | Can result in allergic reaction, burning, or vaginal irritation |
| Condoms | Physical barrier that prevents the sperm from entering the uterus and reaching an egg There are male and female condoms. Using both a condom and another form of contraception is the best way to protect against pregnancy and STIs. | Possible allergic reaction to latex or polyurethane |
| Sponge | Round device made of foam that contains spermicide | Less effective if you have previously given birth Can result in vaginal burning, irritation, or allergic reaction Do not use during your period or if have a history of toxic shock syndrome |
| Diaphragm | Small, dome shaped device made of silicone or latex that is inserted into the vagina and covers the cervix. It can be individually sized or obtained as a one-size which fits most women | Must be initially fitted by healthcare professional Can increase the risk of urinary tract infection (UTIs) Can result in vaginal burning, irritation, or allergic reaction |
| Cervical Cap | Small plastic dome that fits tightly over the cervix | Must be initially fitted by healthcare professional May cause vaginal irritation or odor |
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Combined hormonal birth control is a prescription only medicine which contains synthetic forms of two hormones: estrogen and progesterone. These hormones prevent pregnancy by stopping ovulation. If used consistently and correctly fewer than 1% of women will become pregnant in the first year of using BC. Possible side effects include headache, nausea, breast tenderness, and breakthrough bleeding. Most forms of combined hormonal birth control are Tennis Anti-Doping Program compliant both in and out of competition, but athletes should always be vigilant and check with TADP.
[mk_table title= style=”style1″]
| Type | Information | Pros/Cons |
|---|---|---|
| Oral Contraceptive Pill | Available in 21-day, 28-day, 90-day, or 365-day formats | Pros: Result in regular, lighter and shorter periods Reduce menstrual cramps and associated pain Decrease the risk of uterine, ovarian, or colon cancer Improve acne or unwanted hair growth Used to treat other female disorders such as fibroids or endometriosis Cons: Slight increased risk of deep vein thrombosis (DVT), heart attack, and stroke Do not use in the first 3 weeks after giving birth Estrogen can affect milk suppl |
| Vaginal Ring | Flexible plastic ring placed in the upper vagina. Remains in place for 21 days. Can be removed for 7 days during which time you will get your menstrual period, or a new one can be inserted every 21 days. |
|
| Contraceptive Skin Patch | Small adhesive hormone patch worn on the skin. The patch is worn for one week at a time for 3 consecutive weeks, followed by one week with no patch when you will get your period. A new patch can be applied every week for a continuous dose form of BC |
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LARC is the most effective form of birth control. It is either an intrauterine device (IUD) or birth control implant; both are inserted by your ObGyn or PCP during a simple outpatient procedure. Recovery time is minimal with brief cramping after IUD insertion, or upper arm discomfort at the insertion site of the implant. LARC is highly effective in preventing pregnancy and can be kept in for several years, so there is no need for prescription refills. Both methods are reversible and can be removed at any time. This form of contraception does NOT affect your ability to get pregnant in the future. LARC does not interfere with sexual or daily activities, including on court performance. It is currently the most recommended form of birth control by ObGyn professionals. The LARC methods do NOT protect against STIs or HIV, therefore a secondary form of protection (such as a barrier method) should be used with LARC to protect against these.
[mk_table title= style=”style1″]
| Type | Information | Pros | Cons/Potential Side Effects |
|---|---|---|---|
| IUD | Small t-shaped plastic device inserted into the uterus. Two types: hormonal (progestin, used for 3-5 years) or copper (used up to 10 years) |
Inserted by your doctor in simple in-office medical procedure at any time during menstrual cycle, but easiest during period. Recovery time is minimal Can be inserted immediately after abortion, miscarriage, or pregnancy Helps decrease menstrual pain and bleeding. Menstrual bleeding may stop completely in some women. Copper IUD is the most effective form of emergency contraception |
With copper IUD painful periods and bleeding may increase during the first months of use Complete STI screens PRIOT to IUD insertion Pelvic inflammatory disease (PID) after implantation is very rarely but may result. Women with undiagnosed STIs at the time of insertion are more likely to develop PID An IUD itself does not increase the risk for PID |
| Birth Control Implant |
Flexible plastic rod inserted under the skin in the upper arm. It releases progestin into the body and can be kept for 3 years. |
Can be inserted immediately after abortion, miscarriage, or pregnancy Reduces pain during menstrual cycle |
Short-term pain at insertion site, so may want to avoid during competitive tennis season Possible side effects include: digestive difficulties, headaches, breast pain, weight gain, and acne More frequent and longer periods; however, in many women periods are less frequent or stop |
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Annual women’s’ health examinations by a Gynecologist or PCP are important for all women over 18 years of age, even when NOT sexually active. These visits provide important information regarding periods, vaccinations against STIs, contraception, pregnancy guidance, and other information about women’s sexual health.
Please speak with your PCP or gynecologist for more information.
The information provided within this Physically Speaking topic is for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. If you have my health or related questions or concerns, please consult your physician or other qualified health care professional.
A special thanks to our authors, Dr. Walter Taylor, WTA Medial Advisor, and Lisa Pataky, WTA PHCP
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Hello, Hola, Ni Hao, Ciao, Privet, Hallo, Konnichiwa, Aloha, Guten Tag, Bonjour, Al Salaam Aliykum…..
Being in an unknown environment can sometimes be scary. As a tennis player, you may find yourself in a new city or foreign country with an unknown language, and a culture to which you’re unaccustomed. This might seem overwhelming and intimidating, however it is also an opportunity for growth and discovery.
Every tournament across the globe provides the possibility to explore life beyond the tennis courts and learn about other cultures. Learning about new cultures makes us more appreciative of diversity and allows for an improved and more satisfying connection to other people, which fosters greater emotion and social intelligence. It sparks curiosity and creativity, allowing for your mind to expand and develop increased knowledge, ideas, and inspiration. It leads to greater global awareness, an appreciation that within the huge diversity of humankind, there are multiple shared experiences, and it will broaden your understanding of self and others.
Physiologically speaking, we humans are similar creatures, however, our greatest difference lies within our thoughts and beliefs, how we perceive and react to the world. Our beliefs and thoughts are the collection of our experiences, culture, environmental surroundings, relationships, and upbringing. Understanding that society is a composition of unique individuals, it can be expected that you will encounter beliefs and thoughts different than your own. Investigate your beliefs and listen openly to those who present a truth different than your own, you don’t need to agree in order to be respectful.
Adapting to specific cultural differences, including thought, when traveling is important in showing cultural awareness and respect. For example, if entering a church in Europe it is considered respectful to wear a top with sleeves to cover your shoulders; in the Middle East, it is proper to adopt a more modest style when in public places. It is also important to be an ambassador of your own culture and country when traveling. Representing your country of origin with dignity and honor will encourage others to visit your country and experience all it has to offer.
A greater understanding of how people think requires an openness to exploring new cultures and a willingness to immerse yourself in an unfamiliar environment. Initiating the first step into a new culture is the hardest part, but after that first step you will discover learn more about life, our vast and wonderful world, and more about yourself.
One of the best ways to experience a culture is through its food. Although there are various food choices and ways of eating, all countries use food to represent their culture and to interact and connect with each other. Even though the ingredients differ, every country has one thing in common- a love for food and the sharing of food/mealtimes with others.
Traditional cuisines are passed down from one generation to the next as an expression of cultural identity. We grow up eating the food of our culture, we are able to associate specific foods with memories of celebrations and of the people who prepared it. Food unites us, affording us the opportunity to embrace the heritage of the culture we are within. Trying country-specific cuisines can give you a greater appreciation and understanding of the culture as well as performance benefits. Incorporating healthy international cuisines or ingredients to your performance meal plan is a great way to add variety and maximize your fueling for performance. Exploring the countless food choices in other countries can lead to great discoveries, you may uncover a new favorite food! For cultural dishes that help boost performance, check out the WTA recipe card series as well as Physically Speaking topic “Travel Nutrition”.
**The apps above are only suggestions and may not be available in every country. WTA has not tested these apps to ensure they work as advertised.
The information provided within this Physically Speaking topic is for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. If you have my health or related questions or concerns, please consult your physician or other qualified health care professional.
A special thanks to the author, WTA PHCP, Anna Peavler, PT, DPT
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Exercise as part of rehab. Injuries are never part of the plan. No one enjoys the pain and inability to compete at your best and no one wants injuries to happen again. Regardless of the severity, an injury will always result in damage to the tissues, which includes loss of strength, endurance and stability. To fully restore the area to its pre-injured state, it is imperative to re-establish:
The only way to address all these deficits is…EXERCISE!
Researchers consistently find no better treatment modality than exercise. When compared with more passive options like electrical 
stimulation, ultrasound, and joint manipulation for chronic low back pain, exercise repeatedly produces superior long-term outcomes. If a ‘miracle cure’ did exist, IT WOULD BE EXERCISE! Think of how you feel after a Pilates or yoga class or after a fitness session in the gym – you feel stronger, more aligned, and, even if you’re a little fatigued, more energized. Exercise is widely known for being able to activate our muscles and nervous system, improve strength, and help to restore the body – both in our daily lives and in our recovery from injury. Beyond the visible benefits, exercise also triggers a rush of endorphins, the chemicals in our body that help us to feel good and decrease our sensations of pain. Exercise effectively takes the pain away! It’s no wonder that exercise has become the gold standard in rehabilitation modalities.
Exercise is the gold standard in pain relief, however, during the initial stages of rehab, passive modalities such as manual therapy, are valuable treatments to help activate pain relief and restore alignment. While these modalities may offer immediate benefit, it is rarely long-lasting. Thus, once the body is “put back together” you must work to keep it there. That’s when things get physical!
With any injury, whether it is a joint dysfunction, muscle strain, ligament sprain, or broken bone, the surrounding muscles spasm to protect the area from further damage. After addressing any dysfunctions and breaking the pain-spasm cycle, we must teach the overactive muscles to ‘turn off’ and the proper musculature to ‘turn on’ to enable us to move optimally – comparable to hitting the “reset” button. The first step in this process is to establish stability. Stability is the ability of the musculature and connective tissues to control joint position, which is especially important in a dynamic sport such as tennis. The only way to establish stability is muscle activation through EXERCISE!
The muscles of the body can be categorized into small stabilizing muscles, referred to as the “local” muscles, and the bigger, more powerful muscles, as “global” musculature. While we need to train both local and global muscles, it is essential that the early stages of rehab focus upon activation of the stabilizing musculature. These stabilizing muscles can be compared to endurance runners, constantly working to maintain proper alignment of the body. Without stabilizers, the body will over-recruit the large (“global”) power muscles, which will produce greater force through the injured area, and can cause rehab to fail or re-injury to occur. For example, in low back joint pain or dysfunction: without activation of the small stabilizer muscles of the spine to align each individual vertebra, the large power muscles, such as the obliques, will generate large amounts of torque through each vertebral joint. With every tennis stroke, this force will accumulate, eventually resulting in breakdown and injury. Therefore, activation and stability exercises should form the foundation of any treatment protocol. As you improve and are able to build upon this foundation, stability work should continue as part of an injury-prevention maintenance program that is carried out indefinitely.
Before you can transition to a maintenance program, there are a few more steps to take. The first step is to focus rehab towards re-programming functional movement patterns and building strength. Following injury, the surrounding musculature becomes inhibited, leading to dysfunctional activation and subsequently altered movement patterns. For example, think about hitting a serve following a 
hamstring strain. Initially, the timing and coordination of serve mechanics may be altered, even though the strength of the hamstring has been restored to normal. If the hamstring muscle does not turn on and off at the correct time and/or in the proper sequence, the body, particularly the hamstring, will once again be under undue load. Therefore, it is essential to re-train functional movement patterns, not just strength. Rehab of these patterns helps to improve the ease and efficiency of sport-specific movements while also facilitating proper neuromuscular activation. Through rehab, the body can re-learn activation and sequencing, firing the proper muscles at the right time and in the right order – establishing effective and efficient movement, while providing protection from future injury. And as a bonus, simply improving the neuromuscular activation can help to improve strength, without the need to lift heavy weights too early in the recovery process. Studies have shown that when starting an exercise program, many of the strength gains over the first 4-6 weeks are simply due to neuromuscular adaptations! No other modality can boast the same results!
At this point in the rehab process, you will be feeling pretty good – potentially pain-free! Just because the pain has subsided, doesn’t mean rehab is complete. Once the foundational layer has been established, the pain has decreased, and the movement patterns have improved, it is now time to work on the function to refine and strengthen sport-specific patterns along with the associated musculature. True strengthening, of both the injured area as well as the entire kinetic chain, is essential when returning from any injury, even more so when returning to a professional sport! Targeted strengthening allows us to maximize gains in the regions of the body that need them the most and adds another layer of protection against future injury – an essential component of any rehab program! Engaging the entire kinetic chain and training the links within and between each segment focuses on the strength and stability of the body as a whole. Training the entire kinetic chain during the rehab process helps to ensure that the correct muscles are activating at the correct times – after all, tennis is a full-body sport that relies on precisely timed execution from all parts of the body! Achieving the fundamentals is critical to Performance Health. When this component of the rehab process is ignored, not correctly implemented, or rushed, the risk of re-injury is enormously higher.
The body has an amazing ability to heal itself. That’s exactly why exercise is such a powerful tool. Not only does the act of exercise provide pain relief, but through a targeted rehab program, the body can build itself up stronger and protect against further injury. See a Physical Therapist to get started on your program today!
The information provided within this Physically Speaking topic is for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. If you have my health or related questions or concerns, please consult your physician or other qualified health care.
A special thanks to the author, WTA PHCP, Lindsey Elizondo, DPT, ATC, LMT, CSCS
