Tennis Stretch Regimen?

[JenniferH76]

Hi all,

I've been changing up my gym/yoga routine with time outside on the courts.  Love the fresh air, vitamin d, camaraderie and 'playing' through a workout.  However, the start and stop on the courts is really tightening up my feet and hammies.  Yoga generally takes care of the ham strings, but my feet and toes are still uber tight.  Anyone have any similar issues or fixes for this? 

[Vanessa]

@JenniferH76 this is the perfect time of year to get some sun and get moving! Try this 10 minutePre-Match Dynamic Warmup, I think its a great way to prep your body before you get out there. Hope this helps 😁 

[LynnetV]

Hi. I also play tennis. Besides stretching with bands before playing, also make sure to do some warmup hitting. I also use a percussion massager on my calves and bottoms of my feet. Life changing. I have plantar fasciitis, so also roll my feet around on a tennis ball. Hope this helps and keep your eye on the ball!😉

[DebB4]

in addition to the excellent advice of using bands as a pre-warm along with calf raises ,be sure  to check that your shoes are new . We need to pamper our feet which as we age, lose padding . Adding an insert is also an option. Finally- have you ever considered CBD as a daily supplement? There are so many health benefits associated with its use including anti inflammatory properties. 

[JulieT7861]

As mentioned above, definitely use a tennis ball as part of your foot recovery! You can also use tennis balls for overall massage and recover for the body (shoulders, back, glutes, pectorals, etc…) Rolling it under the arches, ball of your foot and heel is a great way to massage the tissues on the bottom of your feet after playing (mine tend to hurt as well - I’m a tennis player and a yoga teacher!) There is also a “spikey” type of ball that is even better than a tennis ball that I also use in the morning, Rubz - see the photo attached.

[JenniferP2827]

hey Jennifer!  Thanks for sharing your story.  The first thing that came to my mind is dehydration.  Is it possible that you are experiencing foot cramps and tight hamstrings from dehydration?  Maybe add in some electrolytes.  Good luck 🍀 

[PHIPilates]

Hi Jennifer, 

Great to hear that you are enjoying the summer outdoors!  I am a physical therapist and one of the main causes of foot/ankle problems such as plantar fasciitis is gluteal (buttocks) weakness. When we explode for a tennis stroke, it requires something called "triple extension".  Extension of the hip, knee and ankle. If any one of these areas is weak or lagging behind, the other areas will overwork.  The most common under-active area is the hip.   AND who minds some additional bum tightening exercises anyway?  I would suggest spending some more time on your bridges and single leg bridges and even hold a weight on your belly while you are doing them.  Here is a link to a video on our Facebook page where our teacher Deanna shows a version of bridging that would be good for you to try https://fb.watch/kWfuKj_Yva/

Chrissy

[JillFitnessForm]

Hi Jennifer! I’m a virtual personal trainer for tennis players. Once a month, we roll our feet with tennis balls. There’s a Walking Well virtual course where I learned the best ball rolls to release the toes and the rest of the foot. Doesn’t take long and you can keep a ball in your bathroom so you’ll get in the habit of rolling when you brush your teeth. Keep a yoga block in handy for stretching the ankles as well.  I like to keep two tennis shoes in rotation so I don’t wear the same ones each time. Sometimes a hard court pair and separate soft court pair will help with longevity. 

[MargitBannon]

Check out this yoga practice I created to see if it helps your tennis toes & feet? I welcome feedback! 

Margit 

[user089329]

Do toe lifts wherever you go.  It helps stretch the calf muscles and helps to prevent shin splints.  I hope this helps you😀