For any active sports player, it is crucial that they look after their feet and ankles at all times. In sports such as running, football, basketball, and tennis, we put huge demands on our feet and ankles through quick, high-intensity movements. Unsurprisingly, over time this can create problems, which can lead to a variety of painful conditions.
In some cases, the injuries occur due to accidents or hard impacts, and these can be hard to avoid. However, by maintaining a strict regime of self-care, sports players can reduce the chances of injury. In today’s article, we will offer some essential foot and ankle care advice for sports players, so that they can keep on achieving optimal performing.
Common Problems Which Can Affect Sports Players
- Achilles Tendon Tears
- Ankle Spains
- Plantar Fasciitis
- Neuroma
- Stress Fractures
- Toe Fractures
- Metatarsal Fractures
All of these conditions are usually caused by wear and tear from intensive physical activity or due to imbalances in the affected joint. In all cases, the patient will suffer from pain and a decrease in their range of movement. For sports players, this means there is likely to be an extended spell on the sidelines.
Mild Pain
If you notice a decrease in your range of movement, pain after exercising or swelling in the foot and ankle area, then you should stop playing or exercising immediately. If the pain is mild, then you should rest and apply ice parks, and hopefully, after a few days, you will feel better.
In cases where the pain doesn’t improve, it would be a good idea to schedule an appointment with your physician for a thorough exam. From there they will be able to advise you on the next steps.
Serious Pain
If you hear the dreaded pop of an Achilles Tendon tear or you feel instant pain after jumping or making a sudden turn, then you stop playing immediately and seek medical assistance to avoid any further damage.
The physician will order tests such as X-rays or MRIs to reveal the extent of the damage and come to a prompt diagnosis. In the case of serious injuries, it is vital that you follow the physician’s instructions to enable as swift a recovery as possible.
Tips to Avoid Foot and Ankle Injuries
Injuries are an unfortunate reality for sports players of all levels due to the demands we place on our bodies; however, there are many things we can do to reduce the likelihood of specific injuries occurring.
- Always Warm Up – warming up is essential no matter the level of competition and you always do light stretches before beginning more intensive activities.
- Build Up Your Strength – always take the time to build up your resistance and muscular conditioning when training or coming back from an injury. Work towards realistic goals and to apply an age-old cliche – “don’t try to run before you can walk.”
- Use The Correct Footwear – having the proper support for your foot type helps to support, cushion, and provide balance throughout the activity.
- Take Breaks – listen to your body and don’t push yourself too hard. A lot of injuries are caused because we ignore our limitations.
- Be Aware – if you have had previous injuries, then try and protect yourself from reoccurrences by using braces or tape. Also, you may have to adapt your training protocol or playing style.
Colorado Center for Orthopaedic Excellence 