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Simple Tips on How to Prevent Cramps in Tennis Athletes

2/6/2018

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A common problem seen in tennis players is cramping.  Cramping is seen during Grand Slams tournaments when matches are played in hot and humid conditions. They are very common to see in longer physical matches. In lower levels of tennis such as league or recreational play it is common due to lack of practice time during the week or lack of fitness.  A lot of the time cramping is preventable with proper hydration, nutrition and physical preparation leading into a match or tournament.

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  1. Hydration - Dehydration is one of the main causes of cramping. The majority of athletes walk into a match or practice already dehydrated. During a match an individual can lose between 1.5 to 3 liters of sweat. The main element lost in sweat is salt. An easy test to see how much an individual sweats is to wear a dark colored shirt. Once the practice or match is complete look for white stains around the shirt, as this is a sign of the amount of sodium lost during the practice or match. The more white (salt) the shirt has is the heavier a sweater he/she is. Consuming a sports drink such as Gatorade will help prevent cramping. If he/she does not like a sports drink, adding salt to your water or drink of choice is a good way to substitute the sodium lost during play. Recent research has shown that drinking Alkaline water also helps keep a higher PH level in the body. This allowed for more efficient utilization of lactate after high intensity exercise. Also remember that hydration begins before the match or practice.

  2. Nutrition – Nutrition plays a big role in an athlete’s performance. Tennis is a high intensity sport with short points (5-20 seconds) and long breaks (20-25 seconds). Carbohydrates are very important for a tennis player. They provide immediate energy during a match. Gel packets and sports drinks are commonly seen being consumed by tennis players because they provide quick energy. Recent research shows that consuming 16g of glucose improved endurance by 14% compared to drinking only water. A suggested consumption of 20-90g of carbohydrates is recommended per hour. This all depends on your ability to digest a gel or sports drink during competition. It is also important to consume enough calories before and after playing. Consuming the right balance of carbohydrates, fats, and protein in your diet is important to have enough energy throughout the practice or match and prevent cramps.
 
  1. Physical Preparation – The final piece to the puzzle is fitness. For most professional athletes this is not a problem, but for recreational players it can be. Most recreational players participate in a league or play with friends once or twice a week. The problem is that if they don’t do any work in the gym or supplemental fitness when they aren’t playing tennis they run the risk of cramping during longer matches. Tennis is a high intensity sport. Combined with the pressure of winning and possible hot and humid conditions there is a high risk of cramping no matter the level of he or she competes in. He or she should try and exercise 2-3 times a week outside of a practice or match in order to improve their fitness levels. This will help prevent cramps muscle fatigue which can lead to cramping.
 
  1. Emotional & Mental Preparation – Most cramping occurrences happen during matches and competitive environments. Therefore, it is very important to not overlook the stress response and the impact it has on muscle function and physiological responses that contribute to the exercise associated muscle cramping timeline and mechanical process. Working on breathing routines, focusing on the process rather than the outcome and having overall general routines is very beneficial in this perspective. Here is a great resource that has many lesson plans and practical examples on how to improve the emotional and mental skill development  https://www.amazon.com/USTA-Mental-Skills-Drills-Handbook/dp/1606790803

In conclusion, the 4 main causes of cramping are a lack of hydration, nutritional deficiencies, physical preparation and emotional/mental preparation.

​Here is another great resource from the iTPA on Cramping in Tennis:
Cramping in Elite Level Tennis - http://itpa-tennis.org/itpa-blog/cramping-in-elite-level-tennis
Calambres musculares en el tenis http://itpa-tennis.org/itpa-blog/muscle-cramping-in-tennis-espanol
 
Resources:
https://link.springer.com/article/10.2165/00007256-200434010-00002
https://www.ncbi.nlm.nih.gov/pubmed/29158619
https://link.springer.com/article/10.1007/s40279-014-0148-z
http://www.sciencedirect.com/science/article/pii/S1440244003800051
 

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Muscle Cramping in Tennis: Espanol

9/11/2015

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By Mark Kovacs, PhD, FACSM, CSCS*D, MTPS
iTPA Executive Director

Translated By Eduardo Vicencio, Director Spanish Education

El Abierto de Estado Unidos ha visto un número de jugadores batallar con calambres en su edición del 2015. Durante muchos años los jugadores han tenido que hacer frente a las condiciones de calor y humedad cuando compiten en Nueva York. En general, los días mas difíciles en Nueva York tienen temperaturas entre los 30-35 grados con una humedad que varia de 45-60%. Esta temperatura y humedad no son ajenas a otras partes de los Estados Unidos durante el periodo de verano. Así que, ¿por qué algunos de los mejores jugadores en el mundo batallan de forma severa para combatir las condiciones? También, ¿qué puede hacer el jugador regular para evitar el temido ejercicio asociado con los calambres musculares? Yo he sido muy afortunado en hacer investigación o colaborar con investigadores acerca de los calambres musculares por mas de 15 años. He trabajado en tres diferentes laboratorios de fisiología termal bajo algunas de las mentes mas brillantes en la materia del calor, la humedad, la regulación de temperatura y los calambres en los atletas. Estos laboratorios están diseñados para estudiar todo; incluyendo la sangre, la sudoración, la orina, la saliva y todo lo que este en medio de. Muchas preguntas acerca de los calambres has sido resueltas y otras permanecen sin contestar. Los calambres es un problema multifacético y existen muchos diferentes tipos de calambres que ocurren en los atletas. Los calambres por fatiga pueden ocurrir en condiciones de calor o de frío. Los calambres relacionados con el calor son diferentes, al igual que los calambres nocturnos y de igual forma los calambres del ejercicio excéntrico son diferentes (piensa en hacer 100 flexiones y extensiones de pantorrilla seguidas). También, algunos atletas son mas propensos a los calambres que otros. Como resultado, para resolver el problema de los calambres se requiere de una solución personalizada que venga de una persona altamente capacitada que tenga un conocimiento profundo acerca de las diferentes causas de los calambres y las soluciones adecuadas para preparar al atleta y prevenir los calambres. Con un plan de entrenamiento adecuado, un monitoreo apropiado y con conocimiento, es posible limitar o eliminar por completo los calambres. Abajo hay algunas áreas iniciales que deben ser parte de un programa de entrenamiento con el objetivo de limitar la posibilidad de tener calambres musculares relacionados al ejercicio durante el juego de tenis.

1)    Nivel de acondicionamiento pobre o incorrecto

Esta es usualmente la causa principal. Muchos atletas con la buena intención de entrenar simplemente no se preparan de la manera correcta para las condiciones. Esto incluye entrenar específicamente para el tenis. Como resultado muchos atletas son expuestos a una serie de ejercicios duros, los cuales son de carácter general y no están entrenando al atleta para estar completamente preparado para las demandas de los partidos. Recuerda que el tenis se trata de movimientos explosivos en periodos de tiempo cortos con patrones de movimiento específicos, con un periodo de recuperación corto (<25 segundos). En muchos casos el atleta no entrenará específicamente para las demandas del tenis, lo que ocasionará que el atleta este mal preparado (a pesar de que haya pasado y sudado por muchos ejercicios muy duros durante el entrenamiento). El viejo adagio de entrenar de forma inteligente es mucho mejor que entrenar muy duro – si es que el entrenar muy duro no es inteligente.

2)    Nutrición

La mayoría de los mejores jugadores están haciendo un buen trabajo en cuanto a la nutrición y el entendimiento de las necesidades de un atleta elite en el tenis. Sin embargo, muchos jugadores (en especial los jóvenes) no están llevando correctamente un plan de nutrición individual. La nutrición especifica al tenis es altamente individual y cada jugador tiene una fisiología diferente y necesita una composición de nutrientes que se basen en la biología particular del jugador, hábitos de entrenamiento, estilo de juego y las necesidades energéticas. Recuerda que cada quien quema una cantidad diferente de grasas y carbohidratos durante el día especialmente durante el entrenamiento y la competencia. También es diferente la forma en la que el cuerpo usa los nutrientes; estos son usados diferentemente. Muchos individuos pueden tener deficiencias en algunas áreas que necesiten ajuste.


3)    Hidratación y Electrolitos

Cuando se habla de los calambres siempre se habla de la hidratación del atleta. A pesar de que la hidratación es un aspecto importante en esta ecuación no es por lo general la única respuesta para detener los calambres. La mayoría de los mejores jugadores esta consciente de las necesidades de la hidratación y la mayoría hace un buen trabajo en hidratarse adecuadamente. El reto es que el cuerpo humano solo puede reemplazar entre 1.5-1.8 litros de líquido por hora cómodamente. Sin embargo, los atletas tenistas pueden sudar hasta 3 litros por hora (en especial los hombres). Así que, el balance de la hidratación siempre resulta ser un reto y es importante que los atletas lleguen a la cancha hidratados correctamente. El electrolito mas importante que se pierde a través de la sudoración es el sodio y muchos jugadores no están teniendo una suplementación suficiente de sodio los días previos a los partidos. La hidratación en la cancha es importante pero no es la respuesta. La cantidad de líquido que se puede consumir de manera segura y eficiente en los partidos es limitada. Por lo tanto, las rutinas previas al partido,  las rutinas del día anterior y las de la semana antes del partido son muy importantes. Otros electrolitos que juegan un rol son el potasio (pero a un nivel muy bajo), magnesio y calcio. Los tenistas tienen que tener precaución y ser conscientes antes y después de los partidos. Muchos jugadores con buenas intenciones de hidratarse lo puede hacer de mas. Beber líquidos en exceso puede ser una preocupación si el líquido que se toma es solamente agua. El problema es que cuando el jugador suda, tiene una pérdida de liquido (el cual contiene mucho sodio) y reemplaza el liquido de la sudoración solamente con agua. Como resultado, el contenido de electrolitos en la sangre se diluye lo que puede tener consecuencias de salud muy significativas. Este problema se le llama algunas veces intoxicación de agua o el termino médico “hiponatremia”.

4)    Fatiga Neuromuscular

La teoría neuromuscular del ejercicio relacionada a los calambres musculares sugiere que la sobrecarga muscular y la fatiga neuromuscular causan un desbalance entre impulsos excitadores de los propioceptores musculares que controlan el alargamiento y la tensión en los músculos. Esto tiende a ocurrir cuando el músculo se esta contrayendo en una posición donde el musculo ya esta en fase de acortamiento. Esto es muy común (la posición de acortamiento) cuando los jugadores de tenis se mueven. Es por esto que el sistema nervioso juega un papel significativo y el trabajar en mejorar estrategias de relajación para el sistema nervioso puede reducir la posibilidad de calambres musculares. Esta es una respuesta a el porque dan calambres musculares cuando los niveles de hidratación son adecuados o cuando estos ocurren en condiciones de frío. Buenos métodos de entrenamiento para tener una buena preparación en este caso incluyen movimientos de velocidad a alta velocidad y movimientos de potencia que incluyan pliometría. También movimientos de potencia a alta velocidad para entrenar el cuerpo a manejar este tipo de movimientos en diferentes condiciones.

5)    Falta de control emocional

Es muy importante que los atletas elite en todos los deportes desarrollen estrategias para hacer frente a las condiciones de humedad y de calor. Hay que tener muy bien definidas las rutinas entre puntos y los cambios para conservar energía, control y mantener los niveles de energía adecuados.  Los atletas que son altamente emocionales, que hablan mucho o que en general queman demasiada energía podrían tener mas problemas ya que queman mas calorías por minuto lo que requiere mas energía, etc.  

Para mayor información acerca de calambres, nutrición, hidratación y entrenamiento adecuado para jugadores de tenis la puedes encontrar en los programas de certificación de TPT o de CTPS que son parte de International Tennis Performance Association (iTPA)

www.itpaespanol.org








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Cramping in Elite Level Tennis

9/1/2015

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By Mark Kovacs, PhD, FACSM, CSCS*D, MTPS
iTPA Executive Director

@mkovacsphd

www.mark-kovacs.com

The 2015 US Open has seen a number of players struggle with cramps this year. Many years at the US Open players struggle when they compete in New York in the hot and humid conditions. In general the hottest, most difficult days in New York have temperatures between 85-95°F and 45-60% humidity. This temperature and humidity is not dissimilar to many parts of the US throughout the entire summer period. Therefore, why do some of the best players in the world struggle so mightily to combat the conditions? Also, what can the regular tennis player do to help avoid the dreaded exercise associated muscle cramps? I have been fortunate to have been around cramping research and researchers for more than 15 years. I have worked in three different thermal physiology labs under some of the smartest minds in the fields of heat, humidity, temperature regulation and cramping in athletes. These labs are designed to study everything including blood, sweat, urine, saliva and everything in between. Many questions about cramping have been answered, and some questions still remain. Cramping is a multi-faceted problem and many different types of cramps occur in athletes. Fatigue cramps can occur in hot and cold conditions. Heat related cramps are different, night time cramps are different again and eccentric exercise (think of doing 100 calf raises in a row) cramping differs as well. Also, some athletes are more cramp-prone than other athletes. As a result, solving the cramping problem requires a personalized solution from a highly trained individual who understands the many causes of cramping and appropriate solutions to prepare the athlete and prevent cramping. With the right training and appropriate monitoring and education, limiting and completely avoiding cramping is possible. Below are some initial areas that should be part of a training program to limit the chance of experiencing exercise associated muscle cramps during tennis play.

1)      Poor and/or incorrect conditioning

This is usually the most common cause. Many well-meaning athletes are just not training the correct way to prepare for the conditions. This includes training specifically for tennis. As a result many athletes are being put through tough workouts, but these general workouts are not actually training the athlete to be fully prepared for the demands of matches. Remember that tennis is all about quick explosive movements over short periods of time in specific movement pattern, with short recovery periods (<25 seconds). Many times the tennis player will not train specifically for the demands of tennis, which can cause the athlete to be ill prepared (even though a lot of hard work and sweat has been put into training). The old adage train smart is a lot better than just training hard – if hard training is not smart.

2)      Nutrition

Most of the top players are doing better with nutrition and understanding the needs of the elite tennis athlete. However, many players (especially young players) are still not taking care of individual nutrition well. Tennis specific nutrition is highly individual and each player has a different physiology and needs a different composition of nutrients based on their unique biology, training habits, game style and energy needs. Remember that everyone burns different amount of fats and carbohydrates throughout the day and especially during training and competition. How nutrients are used by the body are somewhat different as well; nutrients are used differently. Many individuals may have deficiencies in different areas that may need adjustments.

 

3)      Hydration & Electrolytes

An athlete’s hydration is always talked about when it comes to cramping. Although hydration is an important aspect of the equation it is usually not the sole answer to stop cramping alone. Most elite tennis players are aware of the hydration needs, and generally most do a good job of taking care of the hydration appropriately. The challenge is that the human body can only replace between 1.5-1.8 liters of fluid per hour comfortably. However, tennis athletes (especially male athletes) can sweat up to 3 liters per hour. Therefore, the balance of hydration is always somewhat of a challenge, and it is very important that the athletes come onto the court well-hydrated. The major electrolyte lost in sweat is sodium, and many tennis players are not supplementing with enough sodium in the days leading up to matches. On-court hydration, although important, is usually not the answer. Only so much can safely and effectively be consumed during matches, so the pre-match routines and day before and week before match routines are very important. Other electrolytes that can play a role are potassium (although at a much lower extent), magnesium and calcium. There is one caution that players need to be aware of before and after tennis matches. Many well-meaning players may try to overdrink. Overdrinking is a concern, especially if the fluid is just water. The problem is that once an athlete sweats out a lot of fluid (sodium rich fluid) and then replaces the lost sweat just with water, the electrolyte content of the blood becomes diluted which can result in significant health consequences. This is sometimes termed water intoxication, or the more medical term of “hyponatremia.”

4)      Neuromuscular Fatigue

The neuromuscular theory of exercise related muscle cramping suggests that muscle overload and neuromuscular fatigue cause an imbalance between excitatory impulses from muscle proprioceptors that control length and tension in muscles. These tend to occur when the muscle is contracting in an already-shortened position. This is very common (the shortened position) when tennis players move. Therefore, the nervous system plays a significant role and working on better strategies of relaxation of the nervous system may help to reduce the likelihood of muscle cramps. This is likely the explanation for much of the muscle cramping that occurs when fluid levels are appropriate and sometimes when cramping occurs in colder conditions. Good methods to train this in preparation is to incorporate high velocity speed and power movements including plyometric and high velocity power movements to train the body to handle these movements in varying conditions.

5)      Lack of Emotional Control

Developing strategies to cope with hot and humid conditions is very important for elite athletes in all sports. Having well defined between point and changeover routines is very important to conserve energy and control/manage energy levels appropriately. Athletes that are highly emotional, talkative or generally burn a lot of excessive energy may result in more problems just due to more calories being burned each minute which requires more energy, etc.

Check out more information about cramping, nutrition, hydration and appropriate training for tennis players in either the Tennis Performance Trainer (TPT) certification program (www.itpa-tennis.org/tpt.html ) or the Certified Tennis Performance Specialist (CTPS) program through the International Tennis Performance Association (iTPA).

@itpatennis

www.itpa-tennis.org

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