|
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.
Tips
-
Start easy and build up your
playing time carefully.
-
Don't forget to stretch
regularly.
-
Use Tennis Shoes to play
tennis.
-
Fit your shoes with the
socks that you plan to wear.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
