When the receiver is in position, the referee calls the score and the server has 10 seconds to put the ball in play. A point is deducted for every technical. To avoid bone bruises on your hands, warm up your hands by hitting the ball until the pain is gone. To protect existing bone bruises make a pad using 5 strips of tape then secure it to your hand. For tennis elbow, use warm-up sleeves and ice after playing.
Neoprene supports keep joints warm and swelling down.
Shoulder injuries are caused by hitting the ball improperly or by making quick movements to return unexpected shots. Because inflammation causes pain and delays recovery, the best treatment for a sore shoulder is to put a plastic bag filled with ice and a cup of water on your shoulder for 12-15 minutes every 3 hours or until the swelling goes down. Don't use heat until the second or third day. Then, alternate heat with the ice pack ending with ice. Watch your opponent.