Play It Safe- How Athletes Can Prevent Common Sports Injuries
Whether you play sports competitively or just for fun
, there is always the possibility for a foot or ankle injury. Many of the injuries that cause foot problems and pain are caused by high impact sports that place repetitive stress on the foot and ankle, such as running. Other times foot problems can arise from wearing improper footwear or from inadequate training.
Unfortunately, many athletes fail to properly treat and care for foot and ankle pain when it occurs, leading to more serious foot problems later on. There are a number of foot conditions that an athlete can suffer from, including ingrown toenails, athlete's foot and blisters. Among the most common sports-related injuries and complaints are stress fractures, ankle sprains and shin splints. Keep reading to learn how you can avoid these injuries and stay in the game.
Ankle Sprains
A sprained ankle means you've torn tissue- a muscle, tendon or ligament- and usually occurs following a sudden, unnatural twisting movement of the foot. The severity of a sprain will depend on the extent of stretching and tearing of ligaments. And how severe the tear is will determine how long it takes for your ankle to heal- sometimes up to several months. When a sprain first occurs there will likely be chronic ankle pain. The ankle will swell and possible discoloration may occur.
The RICE (rest, ice, compression, and elevation) procedure should be administered right away for an ankle sprain. Serious ankle sprains, particularly among competitive athletes, may require surgery to repair and tighten the damaged ligaments. If you're prone to ankle sprains, avoid running on uneven terrain and wear firm, supportive footwear for improved stability. Unfortunately ankle sprains are often recurring. Your podiatrist in Spring Hill can help determine the severity of your sprain and the necessary course of treatment, including exercises to strengthen the weak ankle.
Shin Splints
Shin splints are caused by muscle or tendon inflammation, causing pain on either side of the leg bone when there is an imbalance between opposing muscle groups in the leg. It is usually caused by overuse and excessive repetition and is a common complaint among runners. Shin splints can usually be treated with rest and ice or modifications in your footwear or exercise routine. Stretching before and after running and strengthening leg muscles will also help relieve symptoms associated with shin splints. When the pain doesn't cease on its own or seems to be getting worse, visit your Spring Hill podiatrist for recommended treatment.
Stress Fractures
Stress fractures are usually the result of overtraining and repeated stress on a hard surface over a period of time. Most stress fractures occur in the bones in the front of the foot that attach to the toes-the metatarsal bones. The best way to treat a stress fracture is rest. This usually means taking an extended time-out- six to eight weeks- from your routine sport to allow the bone to fully heal. Failing to provide an adequate amount of time for the fracture to repair itself could result in more persistent fractures and other serious foot, leg and ankle problems in the future. It is often difficult to differentiate between a sprained ankle and a stress fracture, so an x-ray is typically necessary.
Common Sports Injury Prevention
Most sport-related injuries are caused by overuse or poor training. In order to help prevent these injuries from occurring:
Warm up properly before you exercise, run or begin playing a sports
Use caution when walking or running on an uneven surface
Wear shoes that offer adequate support for your foot and are designed for your specific sport
Maintain good muscle strength and flexibility with proper stretching and exercising
Start any new exercise program slowly, and progress gradually. Don't exercise too hard or too long.
If you experience pain, remember to rest. Never ignore symptoms and signs of an injury.
To keep your bones strong, make sure your diet includes plenty of calcium and other nutrients. Strong muscles and bones will help prevent injuries.
Ankle sprains, shin splints and stress fractures can be easily treated, yet many athletes delay proper treatment for fear of discontinuing their favorite sport. Delaying treatment will only make the injury worse, often times leading to a far more serious injury that requires extensive treatment or even surgery. If you frequently participate in sports and other physical activities, it's important to pay close attention to your feet and ankles as they are placed under tremendous stress and are at high risk for injury. If you are experiencing pain, take time to rest. Chronic pain could indicate a serious foot problem. Talk to your podiatrist in Spring Hill about the best ways to prevent and treat common sports-related foot injuries.
by: Gen Wright
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