Tennis is an incredibly popular sport, and its cousin Pickleball only continues to grow a following. As more and more people pursue racquet sports with regular frequency, it should come as no surprise that foot and ankle injuries associated with these sports are also on the rise. But what foot and ankle injuries most commonly fell racquet sports players, and how can these injuries be prevented? In today’s blog, we share some tips for preventing common foot and ankle injuries among tennis players.
Most Common Foot Injuries In Tennis
Before we talk prevention, let’s take a closer look at what types of foot and ankle injuries most commonly sideline tennis players. A recent study on NCAA Division 1 tennis players found that the most common foot and ankle injuries include:
- Ankle sprains
- Achilles tendonitis
- Plantar fasciitis
- Stress fractures
- Turf toe
- Subungual hematoma
Even though we’re looking at Division 1 athletes in this study, it’s unlikely that other populations would experience a much different injury pattern. While fracture risk may increase in older adults, especially if balance or osteoporosis risk is elevated among this population, this injury chart mirrors a lot of what Dr. Silverman has seen in his decades of practice. So how does he recommend patients work to prevent these issues?
Preventing Foot Injuries During Tennis
Tennis injuries aren’t completely preventable, but if you take some steps before, during and after you step on the court, there’s a good chance you can reduce your risk of a foot injury. Here are some helpful tips to keep in mind.
Stretch – Take a couple of minutes to stretch your lower body before diving into a tennis match. Tennis relies on quick movements and short bursts of speed, and if you go from an inactive state right into a game, you’ll be at a heightened risk for calf strains and related soft tissue injuries. Warm up a bit before starting a match.
Don’t Overdo It – Tennis can be a lot of fun, but you want to ease your way into the activity. Playing too much or failing to give your body enough rest between matches can increase your risk of a foot or ankle injury. Build up your physical tolerance, especially if you haven’t played tennis in a while. Build regular rest days into your schedule. Not only will this help you prevent injuries, but it can ensure your body is stronger the next time you step on the court.
Crosstrain – Many people use tennis and pickleball as a form of exercise, but try not to make it your only form of exercise. Doing some exercises or a workout routine that specifically targets the areas you use most during racquet sports – like your feet, ankles and core – can help to strengthen key areas and reduce the risk of an acute or overstress injury. Regular exercise is great, but vary the activities you pursue so that you aren’t always stressing the same muscle groups.
Wear The Right Shoes – It doesn’t matter whether you’re playing tennis on the pro circuit or recreationally at the park – you need to wear shoes that are designed to support your feet and ankles during tennis. If you aren’t wearing shoes designed for the rigors of the sport, you’ll be at a heightened risk for injury. Make sure that you wear sport-specific shoes for whatever sport you choose.
Treat Minor Injuries – Finally, always be sure to proactively treat any new or chronic injuries. Don’t try to play through a swollen ankle or ignore feelings of tightness in your calf. Your body is telling you that something is wrong, and you need to listen to it. Missing a day or a week of games can help prevent a much more serious injury like a torn Achilles or ankle ligament tear that could keep you sidelined for months or longer.
For more information, reach out to Dr. Silverman by filling out this contact form.