Ailment to the foot or ankle is frequent in sports, particularly playing tennis, soccer and running. But athletes can lessen the chance injuries by taking a few precautions.Warm before engaging in any sport.
Stretch lightly or, better yet take a slow jog for about two to three minutes to warm the muscles. Do not force the stretch by using an “bouncing movement.”
Prepare your muscles for your sport
The time you spend in the sport will be gradually increased over a time period of several weeks to build the strength of muscles and flexibility. Training with cross-training by taking part in various activities can help to build muscles.
Find athletic shoes designed specifically to your specific foot type
People with pronated feet or have arches that are low need shoes that offer support at the front of the shoe and beneath the arch. The heel and counter of the heel (back side of the footwear) should be extremely solid. For those with a more rigid foot or arches that are high should select footwear with cushioning and a more supple platform. Choose shoes that are specifically designed for sports. Training shoes for cross training are a good general choice but it’s ideal to select shoes that are specifically made specifically for the sport.
Replace your athletic shoes as the tread wears off or the heels begin to wear out.
People who exercise regularly must replace their footwear every 6 months or or more often if you are an avid runner.
Do not run on or walk on uneven surfaces
Make sure you are cautious when running on slopes or hills filled with gravel. Tree stumps, holes and roots pose a risk when you’re trail running. If you are having issues with the lower legs dirt roads are softer than asphalt. Asphalt is more pliable than concrete. Choose a high-quality surface , if you can. If you’re racing, make sure to practice on the surface you’ll eventually race on.
Be cautious when running up over a lot of hills.
It’s a great exercise, but be sure you gradually increase the speed to avoid injury. Be aware when you are running downhill too quickly, which is often a cause of higher risk of injury than uphill running!
Avoid recurrent injuries
Athletes who’ve suffered an ankle injury before could benefit from wearing tape or a brace to avoid recurring ankle injuries.
Pay attention to your body
If you are experiencing foot and ankle pain while participating in a sport then stop the sport or alter the sport until the pain eases. If you’ve suffered an injury, it is recommended to undergo a period of rehabilitation and exercise before returning to the sport in order to keep from recurring injuries.
Injuries to Tennis and Running
Tennis and running injuries can result in ankle strains, Achilles tendonitis, and plantar fasciitis. Ankle sprains can be a result of an injury that is either complete or partial of any ligament that support and stabilize the ankle joint. Typically, they result from landing on a bumpy surface, and then having the foot rotate around.
Injuries in the Achilles tendon, the most powerful and longest tendon connecting the muscles of the calf and the heel bone can result from overuse and usually results in chronic inflammation, or tear that is partial. In the event that the tendon gets weak it could rupture at the right time and with the appropriate force.
It is also typical for the plantar facia, the tough, fibrous tissue that holds an arch in the feet. It extends from the toes to the heel, which can become inflamed and result in arch or heel pain.
Running athletes may also suffer injuries to ligaments or tendons found on the outside and in the inner part of the ankle. These injuries can strain fractures to the bones of the foot. When running, one incident might not be enough to break the foot. However, with time, repeated excessive stress or force could cause the bone shrink or even break. About 5 to 15% of all running injuries are caused by stress fractures. Of these injuries 50 percent of them were sustained by runners who ran from 25 and 44 miles per week.
Injuries to Soccer
In contrast to ankle and foot injuries from running and tennis and running, which are generally injury from overuse the majority of soccer injuries are a result from trauma like hitting the leg below. Since soccer is a contact sport, injuries resulting from collisions hitting another player are quite common with 30 percent of all soccer-related injuries.
In soccer, ankle injuries represent 20-30 percent of all soccer injuries, with the most frequent being ankle injuries such as sprains. Players also can suffer from turf toe, which is a sprain which is caused by hitting the toe when running or not properly putting on cleats.
Treatment
The treatment for these injuries differs dependent on the extent and severity of injury. The majority of strains and sprains can be treated by rest or ice, compression, as well as elevating (RICE). In severe or moderate instances, however, could require some form of immobilization , such as a brace, or cast. Some injuries that do not heal in the timeframe expected might necessitate surgery.
It is crucial that you seek out medical help as quickly as possible in case of foot or ankle injuries, particularly in cases where it causes you to walk or is swelling. A prompt and effective treatment and rehabilitation will ensure the most effective recovery possible.
