What foot care routines can we follow?
Most tennis players already follow some kind of routine. We pack our bags the same way, hit with the same people each week, and usually have a general structure for training, match play, and workouts.
Foot care just doesn’t usually make that list.
It’s easy to overlook because nothing feels wrong at first. Over time, though, it can show up as blisters, sore arches, tight calves, or just feeling a little less stable moving around the court.
Your feet are involved in everything. They help you stay balanced during shots, absorb force when you stop, and push you out of direction changes. If they’re not functioning well, everything above them has to compensate.
Carving out some time a couple times a week is enough to keep things in a good place and may help reduce the risk of common overuse issues. Here’s a simple, effective footcare routine you can follow a couple times a week.
Foot Strength Workout (5-10 minutes)
These can all be done at home, ideally barefoot, and with control and consistency.
Toe Spreads
Sit or stand with your feet flat and try to spread your toes apart as much as you can. Hold for a few seconds, then relax.
Most people have very little control here at first. Over time, this can improve coordination and control of the small muscles in the foot.
Single-Leg Balance (Barefoot)
Stand on one foot with your weight centered. Try not to grip the ground with your toes.
Hold for 20–30 seconds. If that becomes easy, add movement—lightly tap your other foot in different directions or tap a cone on the ground.
This can improve balance and stability through the foot and ankle, which carries over to stopping and changing direction.
Calf Raises (Slow and Controlled)
From a standing position, rise up onto your toes slowly, pause briefly at the top, then lower back down under control.
Focus on control rather than speed. You can progress to single-leg when ready.
This helps strengthen the calves and Achilles tendon and can improve how your body handles repeated loading during movement.
Optional Exercises
Towel Scrunches
Place a towel on the ground and use your toes to pull it toward you. This works the smaller muscles under the foot and may help with overall foot endurance.
Short Foot Exercise
While standing, try to pull the ball of your foot toward your heel without curling your toes. You should feel your arch lift slightly as the foot shortens. It’s a subtle, internal movement — you won’t see a lot happening, but the small muscles in the arch are doing the work. Easier to learn seated first, then try standing.
Basic Strength Training Still Helps
Basic strength work like squats, lunges, and deadlifts are still important.
These exercises don’t directly target the smaller muscles in your feet, but they improve how your body handles force overall. That can make a difference in a sport like tennis, where you’re constantly stopping, starting, and changing direction.
Footwork Drills
Footwork drills help you apply everything in a tennis-specific way.
They can improve coordination, timing, and how efficiently you move. Some footwork drills you can incorporate are: ladder drills, line drills (working on change of direction), and single-leg hopping.
They won’t build foot strength on their own, but they help you use your movement more effectively.
Post-Practice Foot Care
This part is simple and doesn’t take much time, but it can help reduce soreness and keep small issues from building up.
- Change out of your tennis shoes and socks after playing to let your feet dry and breathe
- Do a quick calf stretch: place your toes on a wall or fence, keep your heel on the ground, and lean forward gently.
- Stretch the bottom and top of your feet by gently pulling your toes backwards and forwards
- Roll your foot on a tennis ball or lacrosse ball for a few minutes
- Do a few ankle circles to restore mobility
- Use cold water or an ice bath if your feet feel sore (mostly useful for short-term relief after a hard session
- Alternating between warm and cold water (contrast therapy) may help reduce soreness and improve circulation. The evidence is mixed, but it’s low effort and worth trying if you’re dealing with lingering fatigue in your feet and lower legs. Plus, it's relaxing.
- Keep toenails trimmed and feet in good condition to avoid irritation
For players who deal with arch tightness or early signs of Plantar fasciitis, keeping this routine consistent may help manage symptoms.
Preventative Gear
Gear can support what you’re doing, but it works best alongside strong, well-functioning feet.
- Make sure your shoes fit properly: your toes shouldn’t be smashed against the top of the shoe nor should there be too much space. It should still feel like there is room to move your toes. A good rule of thumb: about a thumb’s width of space between your longest toe and the end of the shoe, with enough room to wiggle your toes comfortably.
- Choose socks that feel stable and comfortable (some prefer thicker socks or grip socks)
- Consider insoles if you need additional support
Closing Thoughts
These routines don’t take much time, but it’s easy to overlook. Once it becomes part of your week, it can make movement feel a little more stable and may help you stay more comfortable on the court over time.
Disclaimer
This article is for informational purposes only and is not intended as medical advice. If you are experiencing persistent foot pain or injury, it’s best to consult a qualified healthcare professional before starting any new exercise or recovery routine.
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