Summer tennis and signs of heat exhaustion

Kristianne Bontempo | Towpath Tennis Employee  | Online Store Manager

'Tis the season of the Akron Open Championships, the largest adult USTA-sanctioned tournament in Northeast Ohio! This year we celebrate 10 years of competitive tennis with over 180 players competing this weekend at Towpath Tennis Center and Hyre Park in Ellet. We applaud those that brave the unpredictable summer conditions that affect us every year indoors and out. We may have flood water up to our knees, tornados ripping through our backyards, or pulling out our fall gear a couple months too soon, so it's not a surprise that we jump for the chance to play during those 80+ degree days. And though there's nothing wrong with playing tennis in hot weather, we want you to do it smartly because the threat of heat exhaustion is dangerously real.  

Checking the temperature is one thing, but you need to also take into account the humidity. In the following chart by the U.S. National Oceanic and Atmospheric Administration, we need to be aware of the heat index and how unsafe conditions can be on certain days. A relative 60% humidity or more can hinder the body's ability to cool itself, and just because you head indoors to get out of the sun doesn't mean you're necessarily safe. Even the best ventilated facilities can get a little stuffy so you'll want to look out for signs of heat exhaustion and how best to treat it. 

Most common signs of heat exhaustion:




Confusion
Dizziness
Feeling faint
Fatigue 
Headache
Muscle cramps
Nausea
Pale/clammy skin
Profuse sweating
Rapid heartbeat

Treatment options:

Drink plenty of water (avoid soda drinks)
Cool yourself with a fan, ice towel, or a cool shower
Remove any layers or tight clothing
Avoid any hot weather activity for at least a week to fully recover

If you don't feel any improvement within 30 minutes or if symptoms get worse, seek immediate help or call 911 because you may be suffering from heat stroke, a severe heat-related injury that can cause major organ damage. 

 The best treatment for heat exhaustion is always prevention. We encourage everyone to get out and play as much tennis as humanly possible on those beautiful summer days (because we know how rare they can be), but next time you head out for a game of tennis, be smart, check the heat index and plan accordingly.

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My Title IX

Barbara Kraley Youel | Towpath Member | Contributor

Barbara Kraley, Class of 1966 

Independence High School

It’s 1966 – The Independence High School (Ohio) yearbook presents its senior class numbering 138, 66 males and 72 females.  Let’s look at some of the activities listed under graduating senior Barbara Kraley’s name: Latin Club, National Honor Society, school newspaper, concert choir, GAA (Girls’ Athletic Association), and modern dance. See anything missing? No girls’ tennis? basketball? baseball? track? Maybe Barb was just a singing and dancing bookish writer who loved a dead language and shunned sports. Or, maybe there just weren’t any competitive sports to join.  (cross out the “maybe”)

It’s 1972 – Just 6 short years later, public schools such as Independence High would have to open sports to females. Inspired by the 1964 Civil Rights Act, various legal and legislative efforts would culminate in Title IX of the Education Amendments of 1972.

It states that:

“No person in the United States shall, on the basis of sex, be excluded from participation in, denied the benefits of, or be subjected to discrimination under any education program or activity receiving Federal financial assistance.”
(http://www2.ed.gov/about/offices/list/ocr/docs/tix_dis.html)

Enacted by the 92^nd United States Congress, effective on June 23, 1972, this act prohibited sex discrimination in any institution or school receiving federal monies, which included the Independence Public Schools, as well as thousands of other institutions nationwide. Come to be known simply as Title IX, this act forbade sex discrimination in many areas of society, but germane to this discussion is that in effect, it opened the door to full and equal participation for girls in high school and collegiate athletics.

It’s 1973 – As if a spectacular imprimatur were needed to thrust Title IX into public consciousness, on September 20 the most hyped “Battle of the Sexes” tennis exhibition match was played between Billie Jean King and Bobby Riggs. It is “often credited with sparking a boom in women’s sports.” (http://www.history.com/news/billie-jean-king-wins-the-battle-of-the-sexes-40-years-ago). Some 30,000 fans in Houston’s Astrodome plus an estimated 90 million TV viewers, watched the 29-year-old King “eviscerate” the 55-year-old former Wimbledon champion, 6-4, 6-3, 6-3.  Following this 1973 win, King’s superstar status in the US skyrocketed with endorsements and opportunities to found a women’s players union, sports magazine, advocacy group, team tennis league, win multiple major titles, and of course the crowning achievement, the opening of the USTA Billie Jean King National Tennis Center in Flushing Meadows, New York. (2006)

It’s 2014 – While most of us will not encounter such male/female public drama or fabulous tennis fame, we all have the opportunity to play the game we love. Many of the young women I now meet on the tennis courts have come through high school and college as bona-fide beneficiaries of Title IX. They have played competitive tennis as well as other sports. Some have heard about Title IX; others don’t know it at all, having taken the student/athlete role as a given, (was life ever any different?) and why not?  Would they ever believe that high school girls of some 50 years ago accepted the Pep Club and cheerleading as “what the girls did” and thought little of the boys’ potential fame and fortune (think athletic scholarships) as they played football, basketball, golf, baseball, and wrestled and ran. 

I ponder these memories not in resentment, but in quiet satisfaction that equal access is here to stay, and the world of women’s sports is based largely on talent, determination, ability, and family support, not de facto exclusion by gender.

As an older tennis player, having been introduced to this incredible sport in 2001, I can only guess where I would be today had competitive sports such as tennis or track been open to me fifty years ago. In the last 2 years I have also started running in area 5K’s, making some inroads in this sport as I occasionally place in my age group. This running, by the way, has helped me move a little better on the court, especially when playing those challenging singles’ matches against my 18-year-old opponents. I tell everyone that “I’m having my Title IX now” and I'm thankful for it!

Carpe Diem!

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Towpath review of Novak Djokovic's "Serve to Win"

Barbara Youel | Towpath Member | Contributor

Serve to Win: The 14 Day Gluten-Free Plan for Physical and Mental Excellence 

by Novak Djokovic (Zinc Ink, 2013)

Forward by William Davis, M.D. 

Book rating: 

“…I have a very simple diet: vegetables, beans, white meat, fish, and fruit. Most of the food is natural and hasn’t been processed.”  This pretty much sums up tennis superstar Novak Djokovic’s way of eating since he made drastic changes to his diet in 2010. This very readable memoir takes the reader back to his upbringing in Serbia, his family’s struggles during the NATO bombings of his native Belgrade, his unlikely path to professional tennis, and his climb to ATP’s No. 1 in the tennis world after he changed what he ate.

Too Much, Too Little, Too Wrong

The tie that binds all of these is food…too much, too little, or too wrong. Djokovic remembers eating lots of bread and dairy, and especially pizza (wheat crusts, cheese, tomatoes) with abandon at his parents’ pizza parlor, The Red Bull.  He also reports having to live on simple fare during the bombings, and then eating as he wished as wealth and fame came through professional tennis.  When his persistent health issues showed up time and again during matches despite his excellent physical condition and training regime, neither he nor his doctors could determine what was wrong.

Enter the Right Doctor

As recently as 2010, Dr. Igor Cetojevic, while watching Djokovic play at the Australian Open from his home in Cyprus, (8,700 miles away) knew what was wrong with this distressed player…his digestive system was causing breathing problems. The two men quickly connected and devised a new plan for his eating which according to Djokovic, led to his record season in 2011. (In all fairness, Djokovic was already competing and winning at the highest levels before his diagnosis of gluten sensitivity – his natural abilities and superior conditioning however, surely contributed to his success)

Gluten-Free at Last

 Djokovic admits that a gluten-free existence, while perfect for him, is not for everybody, and encourages readers to find “what’s slowing you down?” His humble and friendly approach in this memoir avoids a “preachy” tone, which from his world-class athletic status would be easy to assume and even forgivable. Djokovic reminds the reader that he is no doctor nor nutritionist, but shares what works for him in a weekly menu plan, plus easy–to-make recipes from “The Champion’s Plate” that include breakfasts, smoothies, lunches, snacks, and dinners. 

A Realistic Invitation to Try

Novak Djokovic invites the reader to try his plan for just two weeks. There are no magic pills, potions, or promises here. In our current culture, laden with fad diets and ‘easy’ fixes, two weeks seem to be reasonable enough. I admit that my view of this tennis superstar changed after reading Serve to Win.  I see now a more serious, committed, and aware person, grateful for his life, his loves, his heritage. While he didn’t achieve his goal at the 2014 French Open, he is walking the talk. “All you have to do is try. And to me the worst kind of defeat is not failure pre se. It’s the decision not to try.” Well spoken, Nole!

Special note: After reading Serve to Win, as well as The Wheat Belly Diet by Dr. William Davis (father of Cleveland local and junior tennis prodigy Lauren Davis), Towpath owners Dallas and Nancy Aleman have since made the commitment to a gluten free diet and have already lost 10lbs! 

(Serve to Win is available at local bookstores, public libraries, and online.)

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How to beat junior tennis players

Kristianne Bontempo | Towpath Tennis Employee | Online Store Manager

These days we're all too often finding ourselves across the net of opponents who are fresh out of high school or college. And if your first thought is 'oh crap', then you're already falling into their hands. Nobody's jumping for the chance to play some kid doing high kicks at the baseline, but you should not have to overcompensate or dumb down your game just because you're playing somebody in a different age bracket. So here are some tips on the most common mind games you might face when playing a junior tennis player in regular league play.

Not all junior tennis players have an attitude.

Whats up with the 'tude? - Not all junior players are as immature on the court as you might assume. Many are actually quite courteous and show more sportsmanship than those twice their age, however that doesn't discount the few that can't remember their manners. Whether they feel it was provoked, junior players tend to deal with adversities on the court by defending themselves with their words and actions instead of through their game, so try not to take it personally. Instead of stooping to that level, kill them with kindness (real kindness, not the overly fake stuff), because you'll find yourself in a much more positive mental state-win or lose. 

The temper tantrum - It's embarrassing for somebody at any age to throw their racquet or shout out angrily, but we can almost expect it with a youthful player who tends to be less experienced in controlling their emotions. Depending on the severity, avoid getting rattled by your opponent's self-wallowing by continuing to play your game in a quiet, mature manner. Even after making a few errors, if your opponent sees that you're unfazed, they'll most likely fixate on wondering why they're still in a funk and further self-destruct. If their temper becomes so intense where you fear for your safety (ie. your opponent smashes balls at you or punches a hole in the wall-hey, it's happened!), then stop play and seek out a captain or umpire to officiate the rest of the match. 

Let inconsistency shine through - Even if they have a strong game, you won't typically see a lot of seasoned junior players in regular league play. More often than not, the secret to winning is keeping the ball in play! Younger players have a difficult time staying patient and want to rush the point while forcing their own error. So gear up for the long haul and be ready for some rallying. Think of the match as a game where you count how many times the ball crosses over the net, and then try to beat that record. If you feel in control, try taking the ball for a spin by moving it side to side and back and forth. Your opponent may be young, but can they outlast the Energizer bunny?

The feather/cannon game - You will most likely face two types of games when playing a younger opponent, the 'let's hit as hard as we can' game, and the 'nothing's working so I'll just tap everything over' game. You might even experience both in one match! The junior player thrives on hitting a hard ball, so simply take the pace off. You may hate having to adjust your game but your junior opponent will hate it even more. So when the balls are flying out, younger players will sometimes back off the pace completely by pushing the ball with a feather-light touch. When playing against a pusher, you can try adding topspin and move those feet so that you can 'punch' the ball back.

Cheater, cheater - Too many times we see junior players get chastised for cheating -or- we're accused of cheating ourselves. The thing about cheating is a lot of the time nobody is actually cheating! Adults are to believe that junior players cheat because it's the easy way to beat an adult, and juniors are to believe that adults cheat because they're sore losers and have bad eyesight-neither one being true. Always give the benefit of the doubt after a questionable call. Question them after a second call (without the 'tude), then ask your captain/umpire to officiate the match after any subsequent calls. Request the later if you're being continually accused of cheating, otherwise aim well inside the line. 

Intentional or not, junior players will play head games with you, but it's up to you to keep your emotions in check. Stop hoping to at least win a game or two, or swear you'll quit if you lose to some kid. What many junior players have in power and imperial confidence, they are lacking in consistency and experience in tough match situations. It's not the end of the world if you lose to a player who could easily be your own child. If they're a good sport, be a good sport in return. Ultimately, we're happy to see a larger younger generation of tennis players emerging. No matter the outcome remember this, the majority of junior players are just as grateful for the opportunity to play with the big kids.

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How to treat common tennis injuries

Kristianne Bontempo | Towpath Tennis Employee | Online Shop Manager
 
Have you ever walked off the court with that familiar twinge in your back, knee, shoulder or elbow?




Strains and sprains can be a huge pain, but they're just as common as finding a dead ball. They're just apart of the game, but the worst thing a player can do with a tennis injury (or any injury for that matter) is continue to play with one! Duh right? Believe it or not, it's more common to see players continuing to play with an injury. And we get it, there's a big match coming up; the team needs you; you don't want to sit any part of the season out. They sound like legitimate reasons, however, all injuries need time to heal, even a minor muscle strain. Returning to the court too soon or continuing to play with an injury for too long will not only jeopardize your recovery time, but it will eventually affect your game as well. 
So how treatable is a tennis injury? If its a strain, which is caused mainly from overuse, you'll simply need to rest the injured tendon/ligament until it feels better. If its a sprain, which is an actual tear of a ligament, It really would depend on the severity. Obviously, a rolled ankle is going to have a longer recovery time than a pulled muscle, but the good news is most of these injuries can be easily treated if you follow these helpful tips.  

1) Assess the injury - If you feel a strain while on the court, STOP playing! Assess the severity of the injury. If you think it might be a sprain, you'll want to get a second opinion from your doctor, but regardless you'll need to break out the ice.

2) Ice - The muscle will be inflamed so in order to reduce the swelling, you need to apply ice not heat. Ice the area for 20 minutes with a thin layer of cloth in between to protect your skin. (Once the worst is over, then you can apply heat but that's not until the swelling is gone.)

3) Compress - Wrapping the affected area is especially important unless you want an injury like a rolled ankle to blow up like a balloon. It will help reduce swelling and add support to the injury. If you don't have an ace bandage, try using saran wrap!

4) Elevate - The reason you want to elevate a muscle sprain is to prevent or help reduce swelling.

5) Rest, rest, and rest! We cannot stress that enough.

6) Muscle strengthening - Whether it be a short recovery or long recovery, an injury will weaken a muscle so you'll need to work on it everyday AFTER the initial pain and swelling dissipate. Start with stretches, light weights, or do holds such as planks to help strengthen the muscle.

7) Back in the game - It probably isn't the best idea to return to the court on a match day. Take a friend or hit against a backboard to feel it out. If there's any hint of a twinge at the injury site, take a step back, ice again and rest a little longer. 

The reality is, you may miss out on a couple matches or dreadfully the entire season. But a little time off will be worth it compared to dealing with months of chronic pain, a problematic tennis game, extensive physical therapy, or having to take off up to a year after a surgery. Whether the injury is major or minor, the way you go about treating the injury will determine how quickly you'll return to the court--which we know is what really matters at the end of the day.

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Believing you can win

Dallas Aleman | Towpath Tennis Owner | Tennis Guru

History was made this last week. A Japanese player Kei Nishikori won the Barcelona Clay Court Championships! Nadal, Ferrer and all the other clay court specialist were out. That is the equivalent to having a Japanese basketball team come to the US and win the NBA Championships!  

It just goes to show that no one ever has a lock on winning just because they're seeded. One of the biggest misnomers in tennis is the seeding process. This is especially true for players who are new to the tournament circuit.

The inexperienced player is going to be either intimidated or in awe playing against a top tournament seed, and more often than not, will cave and accept a loss without exploiting all their strengths. The first seed will win on reputation and history alone, which to many players may seem like a cushiony spot in the draw. However, it's the first seed that has the most pressure than anyone else in the tournament since they have a lot to live up to. 

So everyone is asking, "What is wrong with Nadal?" I argue that nothing is wrong with Nadal. He may be ranked #1 in the world, but it's the rest of the field that now believes that they can beat him. This makes holding that slight edge so much harder for him. 

Tennis is all about believing. If you have the belief, heart, and you back it up with practice and play, it will go a long way. 

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Your tennis grip guide

Kristianne Bontempo | Towpath Tennis Employee | Online Shop Manager

It's great to see players experimenting with new grip positions, since it shows us your dedication in wanting to raise your game to the next level. However, too many times we've seen players pick up their racquet, re-position their hand after Googling how to do so, and then expect to hit a topspin forehand exactly like Rafael Nadal's--if only it was that easy! Along with having little to no instruction in how to utilize a new grip, many players are simply not experienced enough to execute them properly. So what is the right grip for us based on our level of play? We have compiled a guide of common grip positions and what it takes to master the shot.

Beginner-Intermediate Level

Eastern - The eastern forehand is one of the easiest grips to master as it is universally taught among beginners. Simply shake hands with your racquet and you've got an eastern forehand grip! This grip is great for generating power and is easy to transition to a backhand. Con: It tends to give a flatter shot performance, which is why it is not ideal for advanced players who want more topspin to outlast longer rallies. 

Two-handed backhand - The most popular backhand grip, this is ideal for players who don't have the strength for a one-handed backhand. It creates awesome topspin and is great for reaching lower balls that you can power through with double the strength. Con: It can be restricting on how far you can reach. 

Intermediate-Advanced Level

Continental - This is the most versatile grip since it can be used on all tennis shots, but it's commonly used for serves, volleys, overheads and slices. The continental grip is slightly harder to learn but is easier to master overtime. It's best for players who are committed to hitting at least 2-3x/week to get used to the feel of the 'V' shaped grip. Con: Despite being a model position for the two-handed backhand, it is rarely used for the forehand as it is restricting on the backswing. 

One-handed backhand - A very versatile option for the backhand, this grip is an easy transition to volley with and can be used to create a fantastic kick serve. However, to master a one-handed backhand you need the strength to hit through any kind of ball coming at you--low, high, spin and slice! Con: Generating topspin is more difficult to master, but can be done!  

Advanced-Pro Tour Level

Semi-western - Used by many of the pros on tour, this grip not only will generate more topspin, but it'll also allow you to flatten and power through any shot. This grip, however, is very difficult to learn so it's not recommended unless you are willing to put the time and effort into working on it. We're talking about those training 5-7x/week! Con: It's all about muscle memory with this grip, because it will take some time to get over the unnatural feel.  

Western -You want topspin? You got it! Talk about a safety net, this grip will give you tremendous control over your shot selection, and force your opponent to deal with a difficult high bounce. This is a grip you don't want to mess around with, unless you know what you're doing. Con: Not many pros play with this grip because it's limited to baseline players and is difficult to transition to and from a service and volley grip.  

We encourage players to step out of their comfort zone by experimenting with a new grip position, but as a club player you shouldn't get over-anxious and go all willy-nilly with a new grip every time you play-that will just mess you up! The grip position should only be used as a fine-tuner of the stroke, so if you're not trained properly you can easily injure your arm. If you're serious about improving or modifying your game, set up a lesson with a pro to see what grip is best for you and continue to work with them until you're ready to rip balls down the line with it!

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