Watching Wimbledon and getting tennis envy? Here are Sundial’s top tips for avoiding injury, staying comfortable and making the most out of your game – courtesy of our physiotherapist, former tennis international, Khee Yen Wee.
Wear the right shoes
Playing tennis involves a lot of stops, starts and short sprints, so it’s essential to wear shoes that provide stability and traction so you can avoid ankle sprains and injuries. We recommend shoes with extra stability or ‘motion control’, which feature a built-in arch support and limit inward movement. This distributes impact more evenly throughout the foot. If you have high arches, it’s worth trying tennis shoes with cushioning in the midsole, usually made of gel or foam, to alleviate pressure and make playing more comfortable.
Cushioning in tennis shoes gradually diminishes with use. Worn-out shoes can result in reduced stability and impact absorption. In fact, the British Chiropody and Podiatry Association recommends replacing tennis shoes approximately every six months to protect your feet from injury. If you’d like advice on what shoes or insoles are right for you, ask our physio at your next appointment with us.
Improve your stamina
Improve your staminaIt’s no good starting a game only to find that you’re flagging after five minutes of playing. Regular aerobic exercise in between games such as jogging, skipping, or rowing will not only improve your overall fitness, but will improve your stamina for tennis and reduce your risk of injury. Specific conditioning exercises and drills can also contribute to better endurance and technique. Here at Sundial Clinics, our physiotherapist works with players at all levels to develop conditioning programmes.
But don’t forget to take breaks
This will avoid the impact of constant repetitive movements and overuse of the same muscles. Taking time to recover reduces the chance of tennis elbow, rotator cuff injuries and hamstring injury. Make sure you regularly drink water to regulate body temperature and prevent dehydration – both these things prevent muscle strain and headaches, as well as helping to reduce feelings of soreness.
Don’t play on an empty stomach
Make sure you have enough energy to carry you through the game. It’s a good idea to eat one to three hours before you play to avoid indigestion, and choose foods that are high in carbohydrates and protein. Playing on an empty stomach can result in dizziness, headaches and a decreased performance.
Don’t dismiss any injuries you might have
It’s best to take steps to resolve injuries sooner rather than later to prevent symptoms from worsening. If you have sustained specific injuries, taping and joint support can be used as part of a rehabilitation programme. It protects the injured joint or muscle, promotes proper alignment and facilitates the healing process. For example, players recovering from ligamentous injuries such as ankle sprains or knee ligament tears may benefit from taping or bracing to provide temporary support and prevent further damage during the early stages of rehabilitation. You may have noticed Andy Murray wearing ankle supports before his untimely exit from Wimbledon last week.
While these products can provide external stability, it is essential to recognise that they can potentially affect normal joint position sense (proprioception) and muscle activation patterns. However, if you use taping or support too much it may lead to reliance on external support rather than allowing the body’s natural joint stabilisers and muscles to work properly.
Over-reliance on external support can contribute to muscle weakness and a poorer sense of joint movement over time, which can increase the risk of re-injury and hinder performance. Therefore, taping and joint support should be used judiciously and in conjunction with appropriate strength and stability training exercises.
At Sundial we’re always happy to help you – our physiotherapist, Khee, can perform an individualised assessment to determine the specific need for taping or joint support based on factors such as injury history, joint stability, muscle imbalances, and biomechanical analysis. Take the first steps to playing tennis pain-free and book an appointment at Sundial for a personalised assessment.