Now Wimbledon's over, there's always a surge of interest at tennis clubs around this time, so here is our Tennis Foot Care Tips.
Whether you're an avid tennis player, professional or new to the sport, these tennis top tips should help your feet out. Health and fitness are so important, so this is great news. But, it is important to take care of your feet if you play.
Play in the correct shoes
The first step you need to take to keep your feet happy and healthy is to play in a proper pair of tennis shoes. By this, we aren't talking about any particular footwear brand, model or colour. But, we're talking about the shoe fit. If the shoes are improper, too tight, too loose, or don't feel supportive, then this can lead to a myriad of problems for your feet. Orthotic insoles can help support your feet whilst they're under the stresses of your game.
Opt for the correct socks
Choosing the correct footwear is just the beginning of the story, as you'll also need to play in proper sports socks. In fact, an ill-fitting or unsuitable pair of socks is one of the leading causes of blisters or other foot related trouble. The Best socks are lightweight and made from water-resistant materials that wick away moisture. As such, they should also be breathable, so you can prevent the undue friction that usually leads to painful blisters.
Soften your skin and keep is supple
The skin on your feet tends to be thick, bumpy and dry. Unfortunately, the bad news is as a tennis player, dry skin and lead to heel fissures. This is where the dry skin cracks and can bleed. The repetitive impact of playing and training can make the cracks worse, preventing healing and making them more prone to infection. So, make sure you soften your skin on a regular basis by applying a good moisturiser containing 10% urea that has been specifically formulated for your feet. We recommend Flexitol Moisturising Cream, or Flexitol Heel Balm if your heels are particularly dry or cracked - available at our We Fix Feet clinics in Beeston and Ilkeston.
Use ice to reduce swelling
Your feet may tend to overheat and swell after each training session or game of tennis. One thing you can do to reduce the swelling is to use cold therapy to your advantage. So long as you don't have vascular problems, immerse your feet in a bucket with iced water for at least 15 minutes after your session. If you can't tolerate the cold, then run cold water from a hosepipe over your feet. Raising your legs and applying ice packs can also ease the inflammation. However, don't use ice on your feet for more than 15 minutes, or you could risk frostbite.
Stop the fungus, such as athlete's foot
Athlete's foot fungal infection of the skin can cause dry skin, as well as redness, blistering pustules, and itchiness to the toes and soles of the feet. As such, ensure you keep your feet fresh and dry as often as possible. Nevertheless, change your socks regularly. Also, keep your toenails short and clean. If it's too late and you already have an athlete's foot infection, then the Mycota duo of Mycota Athlete's Foot Cream and Mycota Athlete's Foot Powder are our recommendations - available from We Fix Feet clinics.
Work your toes
The foot region is, like your glutes, core and chest muscles, another "muscle group" that needs strength and training. Many sports injuries can be linked to weak feet. If the muscles in your feet are weak, they won't move the foot or stabilise the foot into its correct position. There could be less stability in your foot gait, which can hinder performance and lead to injury. Therefore, kick your foot strength up a notch, by doing foot exercises. Aim for at least five different exercises for two to three sets at least a couple of times per week.
Massage your feet
Massaging your feet will not only provide with some instant relief but also help prevent much of the trouble for the long term. You can do some self-massage with a tennis ball, which is one of the easiest self-massage tools you could use for your feet. Roll your foot over the tennis ball to stretch out those muscles and release any built-up tension and discomfort in your feet - especially in the soles. As such, this simple exercise can reduce the risks of developing common tennis injuries such as Plantar Fasciitis.
Regular professional foot care
Regular professional foot care is essential, especially those putting their feet through the additional stresses of sports such as tennis. At We Fix Feet, our professional foot care experts are here to help. If you have painful troublesome feet, or just want to maintain healthy feet, then we're here to help. Call us or book online for a Podiatry/Foot Care appointment - We Fix Feet!