Tips on footwear, injury prevention and foot care specifically tailored for tennis enthusiasts.
As the Australian Open kicks off from January 15 to January 28, tennis enthusiasts worldwide are inspired to grab their rackets and hit the courts. The excitement of seeing top players compete can motivate both seasoned players and beginners to get more active, refine their skills, or simply enjoy a friendly match. However, before you lace up your tennis shoes and step onto the hard court, it’s essential to understand how to keep your feet healthy and injury-free.
The Australian summer can bring intense heat, and playing in these conditions requires additional precautions to keep your feet comfortable and healthy. Proper hydration isn’t just for your body; it also affects your feet. When dehydrated, your skin becomes more susceptible to blisters and other issues. Drink plenty of water before, during, and after play to keep your skin healthy and resilient. Moisture-wicking and breathable socks are essential in hot weather to prevent blisters and keep your feet dry. Cotton socks tend to trap moisture, so opt for synthetic or wool blends designed for sports instead.
Choosing the Right Tennis Shoes for Hard Courts
One of the most important steps for any tennis player, especially on hard courts like those used at the Australian Open, is choosing the right shoes. Unlike grass or clay courts, hard surfaces provide less cushioning, which can put added stress on your feet. Selecting the right footwear can make a huge difference in comfort, performance, and injury prevention.
- Look for cushioning and support: Tennis shoes designed for hard courts should provide ample cushioning to absorb impact. Good arch support is also crucial, as it helps reduce strain on the arches and heels. Brands often design specific models for hard court play, so look for these options when shopping.
- Ensure a good fit: A proper fit is essential to prevent blisters and other foot issues. Make sure your shoes have enough space in the toe box to accommodate movement (ideally 1-1.5 thumb width). When trying on shoes, wear your tennis socks and walk or jog around the store to ensure they feel right.
- Consider durability: Hard courts can wear down shoes quickly, so investing in a durable pair designed for this surface is wise. Look for shoes with reinforced outsoles and sturdy materials that can withstand the friction and impact of hard court play.
Warm-Up Routine: Preparing Your Feet for the Game
It’s important to prepare your feet and body for the intensity of tennis. A proper warm-up routine can help prevent injuries and enhance performance.
- Stretch your calves and feet: Simple stretches like calf raises and lunges against a wall can help loosen the muscles and improve flexibility. This is especially important for tennis players who need quick movements and changes in direction.
- Ankle mobilisation exercises: Tennis involves a lot of lateral movements, making your ankles vulnerable to sprains. Exercises like ankle circles or balancing on one foot can help strengthen and prepare your ankles for sudden shifts.
Injury Prevention Tips for Hard Court Play
Taking steps to prevent injuries is essential for a successful and enjoyable tennis season.
- Avoiding Ankle Sprains: Given the quick directional changes required in tennis, ankle sprains are a common issue. Supportive footwear can help, but also consider wearing ankle braces if you have a history of sprains or feel your ankles are weak.
- Mind the Blisters: Friction from quick starts, stops, and side-to-side movements can lead to blisters, especially if your shoes don’t fit well or if your socks are not appropriate. Wear moisture-wicking socks and ensure your shoes are properly broken in before engaging in a long session.
Post-Match Care: Recovery Tips for Healthy Feet
After an intense match or practice session, taking the time to care for your feet is essential. Post-match recovery can help prevent injuries and ensure your feet remain healthy for future games.
- Ice and Elevate: If your feet feel sore or swollen after a match, icing them for 15-20 minutes can reduce inflammation. Elevating your feet also helps with circulation and reduces swelling.
- Stretch Again: Post-game stretching, particularly for the calves and Achilles tendon, can help keep muscles flexible and reduce soreness. A foam roller can also be used to massage and loosen tight muscles.
- Check for Blisters or Hot Spots: Inspect your feet for any signs of blisters or hot spots that might have formed during play. Applying blister pads or protective dressings can help cushion these areas and prevent further friction.
From choosing the right footwear to incorporating a proper warm-up routine and post-match care, these tips are designed to help you stay injury-free and maximize your time on the court. Whether you’re a seasoned player or new to the game, keeping your feet healthy ensures you can continue to play and enjoy tennis throughout the season and beyond. By following this guide, you can make the most of your tennis journey during the Australian Open season, staying inspired while taking care of your most valuable assets—your feet.
If you want to know more or want to have a check up of your feet please contact our clinic on 8468 2411 to book in for an assessment with one of our podiatrists or book online here.
