Tennis players of all skill levels can improve their health along with their game by using some simple measures for conditioning, technique, injury prevention, and equipment.
Conditioning and Skills
To improve your heart and lung conditioning, consider a running program. Running three to five times a week will help you sustain the stamina for a top level of play through long matches.
Get expert instruction in both conditioning and technique. The pros will not only help you with technique, but also provide you with a fitness program to suit your physical condition and level of play.
Work on all-around flexibility and strength. Consider consulting a sports physiotherapist or medical professional who can recommend a program to suit your body type.
Preventing Injury
Warm up before starting to play, without fail. And remember that a warm-up means getting warm. Start with brisk walking or easy jogging to get your muscles warm, then stretch for several minutes. Consult a qualified instructor and develop your own warm-up routine, centering on muscles that come into play during a tennis match.
If you are prone to ankle sprains, tape up with the proper athletic product, or consult a sports shop or healthcare professional for an ankle brace designed for tennis.
Calf muscles can get tight in tennis. Do lots of runner's stretches before, between, and after matches (figure 1). These are especially good for women who spend time in high- heeled shoes.
Drink lots of water before, during, and after your match. Avoid caffeine, alcohol, and drinks that are high in sugar.
Ongoing sore feet or legs in tennis may be a result of a mechanical foot imbalance. This can often be corrected by taping, an off-the-shelf orthotic insert, or a custom-made orthotic device prescribed by a healthcare professional.
Equipment
Wear tennis shoes for stability and cushioning (see "Selecting Tennis Shoes," below). Don't wear running shoes, which are designed for forward motion and don't protect as well against an ankle sprain.
Socks have improved. Try those for tennis that wick away perspiration and reduce friction. Reduced friction can help you avoid blisters.
Choose the right racket (1). Your arm should not get tired swinging it. Mid-level string tension will absorb shock but give good power. And as you grasp the handle, a finger's width should separate the tip of your middle finger from the crease at the base of your thumb.
Keep a couple of small adhesive bandages in your bag in case you need them for foot or hand blisters.
Selecting Tennis Shoes
Wear shoes that are designed specifically for racket sports and support your feet well. Replace worn-out tennis shoes. Patches or other repairs are temporary at best, and excessively worn shoes can affect both your feet and your playing style. Never play in improperly fitted or borrowed shoes.
When buying shoes, look for those that support the arch firmly and allow room to move your toes. At the store, try tennis shoes on and practice some on-court moves to make sure they fit and feel comfortable. As a rule, more expensive shoes are of better quality, but not always. Look for:
Reinforcement at the toe to protect your foot and minimize wear when the toe drags on the court;
A well-padded sole at the ball of the foot-where most pressure is exerted;
Sturdy sides of the shoe for stability during side-to-side motions;
A well-cushioned heel for absorbing jarring forces;
Ample room in the toe box to prevent blisters; and
A firm and well-padded heel counter (back and sides of heel) for support.
Court Trials: Coping With Common Tennis Injuries
Even if they take precautions to avoid injury, tennis players sometimes get hurt. Here are pointers on how to deal with some of the most common tennis problems.
Tennis leg. Sudden movements of the foot and leg may result in "tennis leg," or a muscle tear deep within the calf. Never play with calf muscle pain Tennis elbow. Bending the elbow during a backhand swing, an improper racket, and weak muscles can all contribute to pain in the elbow (1). If you have persistent elbow pain, take a break from tennis for a few weeks. Icing can also help. If the pain continues, see a physician, who may prescribe an elbow strap, strengthening exercises, and other measures.
When to stop, when to resume. Swelling, stress, and strain won't necessarily mean you have to stop playing altogether. You may just have to scale back. Assessment and treatment by a medical professional can pave the way to pain-free playing. Don't try to return to full tennis activity immediately after an injury or other forced layoff. Return gradually, and slow down if you feel pain. Get professional advice if you're unsure of how to resume your program.
