While there’s no sure way to entirely avoid foot pain, there are some methods you can employ to help decrease your chances of a foot injury. And if you do get hurt, we share the best treatments available.
The Most Common Types of Foot Injuries in Sports
Not all sports-related foot injuries are the same. Let’s look at some of the most common injuries athletes experience and the sports most likely to cause them.
Plantar Fasciitis
Feels like: Sharp pain at the bottom of the heel.
Caused by: Inflammation of the plantar fascia tendon that runs along the bottom of the foot.
Most commonly associated with: Running, basketball, soccer, dance, gymnastics due to repetitive stress on the plantar fascia tendon.
Stress Fractures
Feels like: Pain during or after an activity, as well as swelling or tenderness in the fractured area.
Caused by: Tiny breaks in the foot bones.
Most commonly associated with: Running, basketball, gymnastics, soccer, or tennis due to repetitive force and overuse of the bones in the lower body, often with poor shoe support.
Heel Spurs
Feels like: Sharp ache in the heel, usually the bottom.
Caused by: Excess calcium deposits from repetitive stress.
Most commonly associated with: Running, basketball, dance, or gymnastics due to repetitive stress or strain placed on the bottom of the foot; may also be a response to plantar fasciitis.
Blisters
Feels like: Tender or especially sensitive areas of skin, often red or yellow and filled with fluid in a small sac.
Caused by: Too much friction rubbing against the skin.
Most commonly associated with: Running, soccer, hiking, or tennis due to not wearing socks or improper footwear.
Of course, these are just some of the foot injuries you may experience. Any time you feel pain during or after your sport, or after a period of rest, make sure you call a podiatrist who can expertly diagnose and treat the problem.
Preventing Sports-Related Foot Injuries
As we said earlier, there is no 100% fool-proof way to prevent all foot injuries. There are, however, ways you can protect your feet and minimize your chances of getting injured.
Proper Footwear
One of the common denominators you may have noticed in the section above is improper footwear. The wrong shoes or the wrong size can significantly increase your chances of injury.
Choose footwear that matches your sport. For example, soccer cleats aren’t built the same as baseball cleats, for the simple reason that each sport makes different demands of your feet.
Make sure the footwear you choose fits correctly. Too tight, and you may get painful blisters or ingrown toenails. Too loose, and you may trip or otherwise injure yourself.
Finally, when your shoes start to wear out, replace them as soon as you can. Running or playing in old, worn-out shoes can be just as bad as wearing the wrong ones.
Warming Up
Stretching and moving don’t just get the blood pumping in your major muscle groups. They also help warm up the ligaments and tendons in and around your feet by increasing blood flow to those areas. While there are sport-specific warm-ups, a few general stretches to try include:
- Toe press & point
- Ankle circles
- Achilles stretch
- Towel crunch
Strength & Balance Training
Outside of your sport, practice strengthening the muscles in and around your feet with exercises like:
- Heel raises
- Toe curls
- Toe splays
- Tennis ball rolls
Balance also plays an important role in keeping your feet healthy and strong by minimizing the risk of falling. Improve your balance with the following exercises:
- Weight shifts
- Single-leg balance
- One-legged bicep curls
Take a Break
Your body needs time to recover from hard work. Many injuries can be avoided by taking a rest day to avoid overuse.
Similarly, if you start to feel pain in any part of your foot or ankle while playing, stop immediately so you don’t exacerbate the problem.
Get Regular Checkups
If you play sports, even casually, get your feet a yearly checkup with a podiatrist. These specialized doctors can often spot potential problems before they become major injuries by looking at your form, recommending warmup stretches, advising you on the right shoes, and getting you orthopedic insoles if necessary.
Treating Sports-Related Foot Injuries
There are times when it doesn’t matter how careful you are, you’re going to injure yourself. It happens. And when it does, these treatments can help you feel better and heal quicker.
R.I.C.E.
This acronym stands for:
- Rest: Rest your injured body part. Stay off your feet as much as possible.
- Ice: Place ice on the injured area to reduce swelling and pain.
- Compression: Compress the affected area with a brace or bandage to provide extra support.
- Elevation: Elevate your injured foot to reduce swelling and pain.
OTC Pain Relievers
Ibuprofen is well-known as an anti-inflammatory drug that you can buy at any drugstore or supermarket. Make sure you follow the directions on the bottle to avoid stomach irritation or longer-lasting problems.
Physical Therapy
Sometimes, especially for ongoing or chronic injuries, you may need physical therapy (PT). PT is designed not only to help you feel better, but also to train your body to protect the affected area through targeted stretches and exercises.
Surgery
Very rarely, a sport-related foot injury may require surgery. This is often a last option when nothing else works, or for injuries so severe that they can’t be managed with RICE or PT alone.
Prevent and Treat Foot Pain at Plymouth Podiatry
At Plymouth Podiatry, we diagnose and treat every kind of sports-related foot injury. Whether you need custom orthotics to support your feet during playtime or x-rays to check for stress fractures, we’re here with professional, compassionate care.
Don’t let your favorite sport give you a lifelong problem! Contact us today to make an appointment at one of our two convenient locations.