Tennis keeps you moving. Between quick starts and stops, side-to-side movements, and sudden changes in direction, your feet and ankles are constantly working to keep up.
All that movement is part of what makes tennis a great workout, but it can also put players at risk for foot and ankle injuries. Knowing the common injuries, recognizing early warning signs, and taking a few preventive steps can help you stay healthy and on the court.
Tennis Foot Injuries and Causes
An awkward turn or landing can cause an immediate injury, while repetitive strain can gradually lead to pain and inflammation. Below are some of the common injuries that affect tennis players.
- Achilles Tendinitis: inflammation of the Achilles tendon, the tendon responsible for linking the calf muscles to the heel bone.
- Ankle Sprains: when ligaments in the ankles stretch too far and tear.
- Plantar Fasciitis: inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the bones in the feet and forming the arch.
- Stress Fractures: tiny hairline cracks in the bone.
Sudden or repetitive impact, limited ankle stability or strength, and limited ankle and foot mobility are common causes.
Early Warning Signs to Watch
It can be easy to brush off minor discomfort after a tennis match as normal soreness. However, there are some early warning signs you shouldn’t ignore, especially when discomfort continues or begins to affect how you move. These include:
- Mild soreness around the Achilles tendon after practice
- Slight swelling or tenderness around the ankle
- Feeling of stiffness in the lower leg upon waking
- Decreased range of motion or feeling “tight” in the calf
- Pain that lingers longer than usual after activity
How to Prevent Tennis Injuries
The habits you build before, during, and after a match can make all make a difference in protecting your feet and ankles.
- Strength and flexibility – help you handle the physical demands of tennis. Regular strength training supports your joints and helps reduce strain, while flexibility exercises improve mobility and keep your muscles and joints limber.
- Warming up – reduces your risk of injury, especially if you live a sedentary lifestyle. Spend 5 to 10 minutes stretching, or take a brisk walk or easy jog beforehand.
- Court shoes – are the best shoes to wear for tennis. They provide the lateral support needed, plus the grip, arch support, and heel stability for safer movement on the court.
- Proper technique – will help you improve your performance. Consider taking lessons from a coach or watching instructional videos to learn the fundamentals.
- Pacing yourself – is especially important if you’re new to tennis or returning after a break. Start slowly and gradually increase how long and how often you play, and take breaks when needed.
- Cooling down – after a game is also essential. Spend a few minutes stretching the muscles in your legs, back, and shoulders to release built-up tension and reduce muscle stiffness or soreness the next day.
The Best Shoes for Tennis
Your go-to tennis shoes should be hard court shoes made for all surfaces. However, many brands also make court shoes designed for specific playing surfaces, like indoor gym or wood floors, indoor carpeted courts, and clay courts.
Indoor court shoes typically have a softer rubber sole, known as a gum sole, that provides better grip on smooth gym floors. Since these shoes are less durable, they can wear out quickly on traditional hard courts and should be reserved for indoor surfaces.
Clay court shoes have a herringbone, or zigzag, tread pattern that helps prevent clay from getting stuck in the grooves. The tread provides traction while still allowing you to slide with control and move quickly toward the ball.
Explore Treatment Options at The Foot & Ankle Center
Tennis should leave you feeling energized, not dealing with lingering foot or ankle pain. If something doesn’t feel right during or after a match, The Foot & Ankle Center will identify what’s causing your discomfort and create a treatment plan that works for you. Our expert podiatrists diagnose and treat tennis-related injuries, including Achilles tendinitis, ankle sprains, plantar fasciitis, and stress fractures.
Make an appointment today so you can spend more time playing the game you enjoy.