As the weather warms up, we are all inclined to head outdoors to enjoy some springtime activities such as hiking, running, tennis and pickle ball. This increase in activity, although very good for our overall health, will certainly put added stress on our feet and ankles. This could lead to conditions such as plantar fasciitis, stress, fractures, tendinitis, or ankle sprains.
Common spring sport foot injuries-
- Plantar fasciitis- pain on the bottom of the heel due to strain or injury to a structure called the plantar fascia at its insertion onto the heel bone. Plantar fasciitis is one of the most common musculoskeletal problems of the lower extremity. It is estimated that there are over 2 million cases every year in the United States.
- Stress fracture- a small crack or inflammation of one of the bones of the feet due to overuse or injury. The most common foot bone that suffer stress fractures are the metatarsals.
- Tendinitis- tendinitis is an inflammation or swelling of one of the tendons of the foot or ankle. Tendinitis is typically due to overuse or injury. Overuse can be a cause of either sudden increase activity or an improper non-supportive shoe.
- Ankle sprain- an acute injury or damage to one or more of the ligaments of the ankle. Ankle sprains, just like plantar fasciitis, are one of the most common musculoskeletal problems of lower extremity with an estimated over 2 million cases per year in the United States.
Tips to help protect your feet and ankles from springtime pain-
- Proper footwear- matching your activity to the correct type of shoe can help prevent springtime injuries, for instance, to avoid hiking injuries wear an extra supportive, hiking boot with a sturdy soul and ankle stability. Tennis or pickle ball necessitates a court specific shoe designed for lateral movement and high impact. Runners would benefit from an extra supportive running shoe that is also good with shock absorption.
- Stretch and strengthen your feet-performing toe curls every day will not only strengthen the small muscles of the feet and toes, but also help with toe flexibility, which can improve propulsion and balance. Keeping your calf muscle and Achilles tendon stretched out and loose will help improve overall function of the foot and ankle.
- Gradual increase of activity- it benefits our body to return to springtime activities slowly, and at a gradual pace, allowing for muscles, tendons and bones to become strong and healthy, thereby withstanding this new demand.
- Arch supports or Orthotics- arch supports can help absorb some of this new increased activity and demand and help to distribute added pressures going through the foot and ankle.
- Listen to your body- if you start having new pain to the foot or ankle, remember “pain is our friend”. Pain is a reminder or a signal to stop and evaluate the potential source.
Springtime is a great time to get active again, but with this new increase activity comes the potential of overuse pain or injury. So, remember an ounce of prevention is worth a pound of cure.
Written by
Dr. Jeffrey S. Hurless
DPM, FACFAS Board Certified Foot & Ankle Surgeon/Podiatrist
Medical Director, HealthyFeetStore.com
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