Cramp might just be the most painful experience that any tennis player ever has to go through. So players ought to do what they can to avoid it. Here the experts have their say:
Diet is important
Eating fruit and vegetables will reduce the likelihood of getting cramp. Ideally, you should be eating bananas and potatoes, which are high in potassium. "You have to be aware that when you're perspiring you're not just losing body fluid, water, but you're also losing minerals, electrolytes and enzymes," said Gil Reyes, a fitness trainer who has worked with Sania Mirza, Sorana Cirstea and Andre Agassi. "It's important to be hydrated, and very well hydrated, but you also need to make sure you're taking on a sufficient amount of minerals. Primarily, you can get those minerals from fruits and vegetables. I think most people recognise that the mineral that we lose that makes you cramp is potassium, and that's why you see people turning to bananas, as they're full of potassium. Potatoes have potassium, too."
Eat snacks during matches to avoid the fatigue that can lead to cramp
"We know that good nutrition can help delay cramp," said Grant Jenkins, a former physical performance coach at the Tennis Australia National Academy. "And since most people only start cramping when they are fatigued, a few prudent choices of on-court snacks could help prevent cramps. Keep a small bag of candy in your tennis bag. Make sure you have a handful before the match goes into a third set."
Taking mineral supplements could also prevent cramp
"At most vitamin stores you will be able to find really good mineral supplements, and it's not a bad idea to take those," Reyes added. "You might want to take those on a regular basis."
Drink water
One the best things you can do is drink lots of water before, during and after every practice and match. "My No.1 tip is hydration," said Reyes.
Stretch during every change-of-ends
"If you have a history of cramping, use your change-of-ends wisely and stretch the muscles that are more likely to cramp. Hold each stretch for at least 20 minutes. Perform these stretches in anticipation of cramps and even in the early stages of the first set," said Jenkins. "Prevention is better, and less painful, than cure."
If you do start cramping, gently rubbing or stretching your muscle could help
"According to my athletes, according to the players I've worked with, once your body starts cramping, there's very little you can do about it," said Reyes. "Certainly, very little that you can do to salvage your tennis match. But it’s not completely futile - you could try gently rubbing or gently stretching the muscle. But I would make that suggestion with my fingers crossed, and also wishing that it works for you, because when you’re cramping your body is sending you a pretty urgent signal."
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This is an editorial. Views expressed do not represent those of WTA Sports Sciences.
