TENNIS & YOUR FEET
A Game for Everyone
For centuries, people of all ages
have enjoyed tennis in one form or another. As far back the 1300s, European
royalty batted balls across nets on elaborately constructed indoor courts.
One court built in 1529 by Henry VIII at Hampton Court Palace outside
London is still in use today.
Modern tennis can also be traced
to the United Kingdom, where British Army officer Walter C. Wingfield
introduced a new, smaller court and simpler set of rules at an 1873
garden party on his Welsh estate. The new game was played outside on
a grass court, which eventually made the sport accessible to everyone.
Tennis provides a total aerobic
body workout, and regular play is a relatively safe and enjoyable way
to stay fit. Children need only be old enough to swing a racquet to
play, and seniors need only be mobile enough to get from one side of
the court to the other.
It doesn't take a superior athlete
to have fun playing tennis, but care must always be taken to avoid injuries
to muscles not vigorously exercised off the tennis court.
This is especially true of the foot
and ankle, which are put under considerable stress by the continuous
side-to-side motion and quick stopping and starting the sport requires.
Different court surfaces also stress the foot and ankle in different
ways.
Similar racquet sports, such as
racquetball, squash, badminton, and paddle tennis, also leave the foot
and ankle susceptible to injury. Injuries common to tennis and other
racquet sports include ankle sprains, stress fractures, plantar fasciitis,
and tennis toe, among others. If they're minor, some of these injuries
are self-treatable. But if pain persists, a doctor of podiatric medicine,
especially a sports medicine specialist, is well-equipped to help you
get back on the court as quickly as possible.
Don't Forget the Feet
In modern times, maintenance-intensive
grass courts have given way to harder, more durable courts. Clay courts,
and new crushed stone "fast-dry" courts, which duplicate the softness
of clay but require less upkeep, are becoming more popular because players
can slide on the soft surface. Clay and fast-dry courts are undoubtedly
safest to the foot and ankle.
Outdoor courts are often surfaced
with asphalt or concrete, and indoor courts with carpet, none of which
allow for sliding. It's becoming more popular to coat the harder outdoor
courts with a cushioning surface containing rubber granules. While this
coating softens the court and slows down the game, it's no more forgiving
to the feet than the concrete or asphalt beneath it.
Popularity of the different court
surfaces varies geographically, based on rainfall, humidity, and the
age of most of the players (older players tend to prefer the slower,
gentler clay or fast-dry court). Regardless of court surface, proper
shoes are crucial to injury prevention.
Shoes should be specifically designed
for tennis. Unlike running shoes, proper tennis shoes "give" enough
to allow for side-to side sliding. Running shoes have too much traction
and may cause injury to the foot and ankle. In addition, running shoes
don't have padded toe boxes, which leads to toe injuries for tennis
players.
Heels should be snug-fitting to
prevent slipping from side to side, and both heel and toe areas should
have adequate cushioning. The arch should provide both soft support,
and the toe box should have adequate depth to prevent toenail injuries.
Your podiatrist can recommend a shoe that is best for your foot.
Shop for tennis shoes in the afternoon,
when the feet swell slightly. Try on several pairs with tennis socks.
Put on and lace both shoes and walk around for a minute or two. Make
sure your ankles don't roll in the shoes.
If you have bunions or other special
considerations, do not buy shoes without consulting a podiatric physician.
If you already wear prescription orthotic inserts, make sure that any
potential new shoe feels comfortable with it in place.
An Ounce of Prevention
It's a good idea to have your feet
and ankles evaluated by a professional foot care specialist before taking
to the court. Your podiatrist can check for excessive pronation or supination
(turning inward or outward of the ankles), and if necessary prescribe
a custom orthotic device for insertion in the shoe to correct the imbalance.
Because of the stress on calf and
hamstring muscles, thorough stretching before a match can prevent common
injuries to the leg. Stretching out after a match alleviates stiff muscles.
Basic stretches such as the hurdler's
stretch, the wall push-up, and standing hamstring stretch will loosen
up the muscles enough to prevent pulls and other injuries. Your podiatric
physician can explain how to do these exercises.
Your podiatric physician may advise
you as to proper nail care and warning signs of nail problems. Feet
should always be kept clean and dry. Socks should always be worn --
tennis socks made of either acrylic or a blend of acrylic and natural
fibers are preferable.
Injuries and Treatment
Injuries on the tennis court range
from simple to serious. Some are self-treatable, while others will require
professional consultation with a physician. The most common injuries
in all racquet sports include:
Ankle sprains . They are
the most common of all tennis injuries. Ankle sprains usually occur
when the foot turns inward, causing swelling and pain on the outside
of the ankle. To self-treat a mild ankle sprain, get weight off the
ankle, apply ice to reduce swelling, wrap the ankle in a compression
bandage, and elevate the ankle. If the sprain does not improve within
3-5 days, consult a podiatric physician.
Plantar fasciitis . Stress
on the bottom of the foot sometimes causes arch pain. The plantar fascia,
a supportive, fibrous band of tissue running the length of the foot,
becomes inflamed and painful. If arch pain persists, consider investing
in better shoes, an over-the-counter support, or see a doctor of podiatric
medicine for a custom-made orthotic device to insert into the shoe.
Tennis toe . A subungal
hematoma, or tennis toe, occurs when blood accumulates under the nail.
Tennis toe can usually be traced to improper shoes, and should be drained
by a podiatrist for quicker recovery. For slight buildup, cool compresses
and ice will provide relief.
Stress fractures and shin splints .
Sometimes the long metatarsal bones behind the toes fracture and swell
under the stress, causing severe pain when walking. Shin splints, which
are microtears of the anterior calf muscles, and Achilles tendon pulls
of the posterior calf muscles, are all treatable with rest, ice, and
elevation. These injuries tend to occur on harder court surfaces, and
should be healed fully before resuming play. Persistent pain should
signal a visit to the podiatrist for consultation.
Corns, calluses, and blisters .
Such friction injuries are readily self-treatable, yet care should be
taken to ensure that self-treatment does not aggravate the problem.
When treating corns and calluses, do not try to trim with sharp objects.
Instead, buff problem areas with a pumice stone after bathing.
For blisters, pierce the side with
a sterilized needle and drain, then apply an antibiotic cream. Do not
remove the roof of the blister. Application of a frictionless pad provides
relief from blisters.
This Above All
All racquet sports require quick
acceleration, twisting, and pivoting, putting the whole body under stress.
If you are more than 40 years old, see a general physician before beginning
to play tennis or other racquet sports.
Even if you consider yourself generally
healthy, ease into a regular schedule of playing time. Whenever you
change courts, be sure to get a "feel" for the new surface before serving
up a match. Even professional tennis players arrive at tournaments up
to a week early to acclimate themselves to the court surface.
Above all, listen to your body.
Persistent minor aches and pains are not normal, and will become aggravated
if ignored or neglected. Proper care of the whole body, and especially
the foot and ankle, will make tennis and other racquet sports a healthy
part of life for people of all ages.
The American Podiatric Medical Association operates a toll-free telephone
service, 1-800-FOOTCARE (1-800-366-8227), from which consumers
can obtain informative literature on a variety of foot health topics.
The American Academy of Podiatric Sports Medicine, an affiliate of APMA,
may be reached at 1-800-438-3355.
Produced in cooperation with the American Academy of Podiatric Sports
Medicine
