Tips for not destroying the body on hardcourt?

First, stop using NSAID's. They destroy cartilage. There has been a lot of research done in the last 10 years and your body needs inflammation to restore articular cartilage and tendon/ligament. Tylenol if you absolutely need something or the IPA option... I indulge multiple times per night in that remedy.

Obviously take the knee trio... glucosamine/chondroiton/msm if it's a regular issue.

The best thing I've ever done is discover Footprint Insole/Artilage impact foam insoles. All factory insoles are trash. The finest impact absorbing insole that I've found is made by a company that produces crash impact foam for aviation. It's the real deal. Even if my knees are sore, I can still sprint for drop shots and do a rapid stop on hard court with no shock/pain while these are in. My major issue is wearing them out quickly. The 19.99(5 mm) version from Amazon lasts me ~2 months playing 6-8 hours a week. I tried the custom (49.99)8mm version that you bake in the oven and then mold to your feet this time. We'll see how long they last.
 
I am guessing that for you could find a hard court somewhere and get permission to resurface it with a more cushioned surface- for about $10,000 or so- depending.
If you get enough concerned individuals to contribute, the cost might not be that bad (per person)- then put a lock on the gate and buy enough key to go around.
 
Lumber said:
I like the idea of changing the shoes often! I think I need to change them 2 times a year minimum. It is true that the difference between used and new shoes is noticable, even if the used shoes are not very old
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You will notice when you start sliding or slipping. I have one where it wasn't old and it looks great on top but when I flipped them over and it was shocked to see there is little traction left on them. I save those not for practice shoes where the only time I use them is when I practice against my ball machine.
 
What you are doing while not playing tennis is more important than what you do while playing. The most important are already emphasized above - get new shoes more often than you think you need to and lose weight. In addition, spend time in the gym doing strength training, to include squats of some kind (even if unweighted or “body weight” squats) and lower back strengthening exercises. Also, as you age, yoga is invaluable to extending your quality playing days. Some of you older guys will scoff at this, but almost every ATP player does yoga of some sort. You don’t have to join a yoga studio, just search YouTube for yoga at home. If you are 50+ years old and you can hold these yoga poses and still breath normally, it goes a long way to protecting you against those small nagging injuries that accumulate over time.
 
Demented said:
First, stop using NSAID's. They destroy cartilage. There has been a lot of research done in the last 10 years and your body needs inflammation to restore articular cartilage and tendon/ligament. Tylenol if you absolutely need something or the IPA option... I indulge multiple times per night in that remedy.

Obviously take the knee trio... glucosamine/chondroiton/msm if it's a regular issue.

The best thing I've ever done is discover Footprint Insole/Artilage impact foam insoles. All factory insoles are trash. The finest impact absorbing insole that I've found is made by a company that produces crash impact foam for aviation. It's the real deal. Even if my knees are sore, I can still sprint for drop shots and do a rapid stop on hard court with no shock/pain while these are in. My major issue is wearing them out quickly. The 19.99(5 mm) version from Amazon lasts me ~2 months playing 6-8 hours a week. I tried the custom (49.99)8mm version that you bake in the oven and then mold to your feet this time. We'll see how long they last.
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My knees and back feel terrible after playing, I tried searching for something like that and all I got was gamechangers insole that are not in stock. Can you message me a link thx
 
Moveforwardalways said:
almost every ATP player does yoga of some sort.
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I have never heard of this and I know coaches of some lower-ranked players. Can you please give some background on why you think this is true or links to articles mentioning players who do yoga? Apart from Djokovic, I don’t know any other pros who talk about doing yoga. It sounds good, but is it true?

They all do many flexibility workouts, but I don’t think yoga is common on the tour at all.
 
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socallefty said:
I have never heard of this and I know coaches of some lower-ranked players. Can you please give some background on why you think this is true or links to articles mentioning players who do yoga. Apart from Djokovic, I don’t know any other pros who talk about doing yoga.

They all do many flexibility workouts, but I don’t think yoga is common on the tour at all.
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Even the GOAT does yoga!
 
socallefty said:
I have never heard of this and I know coaches of some lower-ranked players. Can you please give some background on why you think this is true or links to articles mentioning players who do yoga? Apart from Djokovic, I don’t know any other pros who talk about doing yoga. It sounds good, but is it true?

They all do many flexibility workouts, but I don’t think yoga is common on the tour at all.
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I suppose it depends on what qualifies as “doing yoga”. Andy Murray, Federer, Thiem, and many others who win enough to afford to have a team that includes a full time physio have mentioned incorporating yoga or yoga based principles into their training. Many have mentioned it in interviews. Even more common on the women’s side.
 
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socallefty said:
I have never heard of this and I know coaches of some lower-ranked players. Can you please give some background on why you think this is true or links to articles mentioning players who do yoga? Apart from Djokovic, I don’t know any other pros who talk about doing yoga. It sounds good, but is it true?

They all do many flexibility workouts, but I don’t think yoga is common on the tour at all.
Click to expand...

Don't know about the tour ... but our high performance kids at the club (think homeschooled nothing but tennis and tournament circuit kids) have yoga sessions as part of the program.

I also think that "yoga" has morphed well past the classic Yoga and has become quite integrated in a lot of training programs.
 
This is a very valuable thread! I got really bad leg strain after playing singles on public hard courts that required going to PT. Some players that I talk to told me they won't play on those courts because they are so hard that they're bad for you and everyone gets injured.

Since then I've lost about 10 lbs, but I wonder if there is more you can do as far as footwork or specific leg strengthening or stretches before playing on hard courts. Even though I just bought some new shoes I'm still concerned about playing there.
 
Since i've gotten a little bit older, I have developed shin splints pretty bad when playing things like tennis or basketball on a hard court. I can do any other high intensity activity and not feel any pain at all, but something about the quick, high energy starting and stopping on a hard court was regularly giving me awful shin splints. I dealt with it for about 2 years, trying different shoes, stretches, and exercises. Finally someone asked why I hadn't tried compression sleeves. I was so freaking thankful that someone recommended this because it almost immediately completely eliminated the pain. I will not play without ankle compression sleeves and calf compression sleeves. Basically from the arch of my foot to just below the knee is a compression sleeve.

Just figured I would throw this out there for anyone who might be suffering the same as I was. It helped me immensely.
 
Wiztardo said:
Since i've gotten a little bit older, I have developed shin splints pretty bad when playing things like tennis or basketball on a hard court. I can do any other high intensity activity and not feel any pain at all, but something about the quick, high energy starting and stopping on a hard court was regularly giving me awful shin splints. I dealt with it for about 2 years, trying different shoes, stretches, and exercises. Finally someone asked why I hadn't tried compression sleeves. I was so freaking thankful that someone recommended this because it almost immediately completely eliminated the pain. I will not play without ankle compression sleeves and calf compression sleeves. Basically from the arch of my foot to just below the knee is a compression sleeve.

Just figured I would throw this out there for anyone who might be suffering the same as I was. It helped me immensely.
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Oftentimes what presents itself as shin splints may in fact be a lower back issue as well ... glad the compression socks/sleeves worked for you
 
don't use cheap tennis sneakers... (or worse - non tennis sneakers)...
for me, i can definitely feel the difference when not using barricades or gel-resolutions...
 
I find that 10 minutes+ of post-match stretching is a key to recovery. I also use elastic resistance bands (very cheap) to do stability work with my knees and hips (such as tying the band to form a loop and fitting the loop around my knees while shuffling sideways by bringing my knees together and apart). Of course, my preferred (but stupid) method is to try to hit a winner when the rally is more than three shots so I am never on the court more than an hour.
 
I’m glad that there are more and more posters talking about the importance of good shoes and insoles on hard courts especially for older players to prevent injuries to lower limbs. Too many players who change their strings judiciously or play with flexible racquets to prevent arm injuries then play with soft, lightweight shoes till they develop holes and complain about sore knees, sore calves, plantar injuries etc.

I’ve been averaging playing more than 250 times a year for more than a decade after I turned 40 with more than 65% of it being singles because I’m very careful with my equipment choices and recovery regimen. There’s no reason to think that you can’t play a lot on hard courts as soon you turn forty or fifty - it just takes more preparation and planning.


nyta2 said:
don't use cheap tennis sneakers... (or worse - non tennis sneakers)...
for me, i can definitely feel the difference when not using barricades or gel-resolutions...
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Papa Mango said:
nthing.. lose weight and good fitting shoes with quality insoles or any insoles than the originals that come with the shoe.
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Chalkdust said:
+1
After decades of playing on hard courts, I now play on clay. The difference is unbelievable. On hard courts my knees would ache after playing singles 2 days in a row. On clay I play singles just about every day and the knees feel great.
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Here in my neck of the woods, clay courts are only accessible to the uber wealthy i.e., country club that has an equestrian center, all else, its hard court.
 
Two things jump out at me here, and one of my own:

1. Yep, good shoes. Get real TENNIS shoes, not just "athletic shoes." Good quality socks, and some powder.

2. Yep, lose some weight. Even 10 pounds can make a huge difference in your play, your movement, joints, everything.

3. And one more... I'm kinda serious here.. RELAX! Stay calm, don't tense up, it stiffens your joints and puts much more strain on them.
 
Ruark said:
Two things jump out at me here, and one of my own:

1. Yep, good shoes. Get real TENNIS shoes, not just "athletic shoes." Good quality socks, and some powder.

2. Yep, lose some weight. Even 10 pounds can make a huge difference in your play, your movement, joints, everything.

3. And one more... I'm kinda serious here.. RELAX! Stay calm, don't tense up, it stiffens your joints and puts much more strain on them.
Click to expand...
4. Don't lug around 200+ pounds of dead weight when playing dubs
 
guess i'm not the norm here. i've injured myself waaaay more on clay/rubico than ever on hard courts. all that slippin' n slidin' is for the birds.
ymmv,
Big Ed
 
OnTheLine said:
I play 5-6 days a week on only hard courts. My knees are bone on bone due to multiple surgeries in year's past so I have had to learn how to cope. I really do remarkably well and am no youngster.

My advice ... take it or leave it

  • Keep your calves and hamstrings as strong as possible with weightlifting or quality isometric work. That helps take pressure/load off the knees and hips
  • Manage court time. I find that if I do fewer than 4 days on court a week I start feeling pains. More than 3 in a row is pain. Perfect is 3 days on, rest day 3 days on, rinse and repeat. I am certain everyone is different here.
  • High Quality Shoes. I use the Asics Gel Res. I love the new GR8s
  • High quality insoles with arch support..... can't stress (no pun intended) this enough. Keeps you well aligned and again reduces stress esp on ankles and knees
  • Foot/arch excercises/massage. You want a very supple and strong arch. Keep arch / achilles / calves well stretched. Think toe raises / dips, arch massage
  • Deep tissue massage ... every month or two (or more if you can afford it!) go get a full body deep tissue massage .... amazing how you will feel!
  • Foam roller. This is your best friend .. especially as a lot of knee and hip pain comes from tight IT band, tight glutes and tight hamstrings. Come to love the pain of the roller.

I agree with @socallefty .... throw out shoes when they have lost their support!!! If after a few weeks/months of feeling pretty good you start feeling painful ankles, knees, lower back ... it is probably past time for new shoes. The midsole support can give out well before the soles wear through. For me, a pair of GR8s last about 2-3 months max.

Finally.
Lose weight. Yeah, easier said than done most of the time. But being at a lighter body weight takes a lot of stress off the joints.
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I've been trying to start to look into insoles with arch support. I have generally high arches and playing can be painful in my feet for longer durations, however, I have always been at a loss on where and how to find proper insoles. Do you have any advice?
 
GrilledBurgers said:
I've been trying to start to look into insoles with arch support. I have generally high arches and playing can be painful in my feet for longer durations, however, I have always been at a loss on where and how to find proper insoles. Do you have any advice?
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I have medium arches ... I use the Superfeet brand ... find them on TW ... I like either the blue or the green. For high arches, I think there is another color.

My husband has ridiculous arches, you can slide a pencil under his foot while he stands and not touch his foot.
He went to Good Feet and got their removeable arch supports. He places them beneath the factory insole in his running shoes .... he does ultra distances and he loves them. (they are too high for my taste). They are expensive but they replace them for life if they break.
 
OnTheLine said:
I have medium arches ... I use the Superfeet brand ... find them on TW ... I like either the blue or the green. For high arches, I think there is another color.

My husband has ridiculous arches, you can slide a pencil under his foot while he stands and not touch his foot.
He went to Good Feet and got their removeable arch supports. He places them beneath the factory insole in his running shoes .... he does ultra distances and he loves them. (they are too high for my taste). They are expensive but they replace them for life if they break.
Click to expand...
Oh I see, what has your experience with Superfeet been? How often do you have to replace them? As per Good Feet, how expensive is expensive? If they have life-time warranty, I don't mind the expense as much.
 
golden chicken said:
Don't run on your heels, and find yourself more cushioned shoes or insoles.
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took the words right outta my mouth.
be on your toes, so your muscles can absorb shock like they are supposed to.

and always have top quality inserts for your shoes as the cushioning in tennis shoes absolutely sucks.
 
Orthopedic insoles, good quality shoes, limiting time on hard courts are all good suggestions. IMO the human body wasn’t built to withstand the jarring effects of hard courts for very long; many runners develop knee and other joint issues after years of running, arthritis for example. I am over 60; stopped playing on hard courts years ago and stick to clay save for rare occasions.
 
GrilledBurgers said:
Oh I see, what has your experience with Superfeet been? How often do you have to replace them? As per Good Feet, how expensive is expensive? If they have life-time warranty, I don't mind the expense as much.
Click to expand...

Superfeet have been just right for me ... they don't take a lot of volume in my shoes and I get about 6-8 months out of a sub $50 pair before I relegate them to non-tennis shoes.

Good Feet are well over $100 and are not insoles, they are true rigid arch supports. They have replaced my husband's at no charge twice. His first pair he purchased in probably 2004 .... he loves them. He used to have custom orthotics made by his podiatrist ... those lasted not at all.
 
sureshs said:
@Cindysphinx might have some tips about this thread
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I do.

I am bone on bone in one knee after two meniscus surgeries. I could see the deterioration continuing.

Two years ago, I started spinning at my gym, just once a week or so. When Corona hit, I got a Peloton in July.

The extra leg strength has made my bad knee so strong that it feels 100%. I ride 2-3 a week for 30-45 minutes.

And I cancelled my gym membership.
 
I would say do some functional training(adding strength/power but not much size, the pros are lean for a reason), and isolate training each leg for stability. I agree with others, you want the best shoes that you can find for your running style.
 
kingcheetah said:
I would say do some functional training(adding strength/power but not much size, the pros are lean for a reason), and isolate training each leg for stability. I agree with others, you want the best shoes that you can find for your running style.
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Yes!
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