In all levels of sports, whether you're a professional or just beginning, foot health is critical to your performance as an athlete. Athletes who play high-impact sports like basketball, soccer, or tennis are more susceptible to foot pain and injury.
Fortunately, sports medicine strategies such as proper warm-ups or correct footwear can prevent the likelihood of foot pain or injury. In this blog post, your local podiatry office, Physicians Footcare, will guide you through preventative measures and sports medicine strategies to maintain foot health while playing high-impact sports.
Why Foot Health Matters
Foot injuries make up around 20% of all sports injuries. Your foot is a complex body part, where bones, muscles, tendons, and ligaments work together to support your body weight and facilitate movement. With too much force or stress on your foot while playing sports, injuries and foot pain can easily occur. Understanding your foot's complexities and demands is crucial to maintaining foot health.
Proper Footwear for High-Impact Sports
The key to maintaining foot health and preventing injury starts with investing in the proper footwear for your sport. While playing basketball, opt for a high-top shoe with more ankle support. If you are a runner, podiatrists suggest a cushioned and lightweight running shoe. Additionally, make sure to swap out worn-out shoes to prevent injury. Ensuring your shoe fits properly is equally important when deciding what shoe is best for your sport.
Warm-Up and Cool-Down Routines
Sports medicine professionals advise incorporating a proper warm-up and cool-down into your routine to ensure you maintain your foot health and prevent injury when playing high-impact sports. A good warm-up increases blood flow, and stretching allows for more flexibility in the muscles and ligaments. A cool-down similarly improves flexibility and decreases the chance of injury.
Try these moves for your next warm-up and cool-down:
Warm-Up:
- Dynamic stretching to increase blood flow
- Ankle circles, calf raises, and toe taps to prepare your feet and ankles for high-impact movement
- Light cardio such as jogging or jumping jacks
- Focus on form and control when completing these exercises
Cool-Down:
- Low-intensity cardio like walking or cycling
- Static stretches focusing on lengthening and relaxing your muscles, such as toe stretch, calf stretch, and seated arch stretch
- Soak your feet in warm water with Epsom salt after your workout if necessary to prevent soreness or foot pain
Gradual Progression in Training
Beginning a new sport is exciting. You may be tempted to jump into intense training every day to improve your skills. However, a sudden increase in high-intensity training can put a lot of strain on your feet and ankles. Podiatrists recommend gradually increasing the intensity and amount of training you do to avoid injuries like stress fractures.
- Avoid sudden spikes in training volume and mileage to prevent injury.
- Gradually increase your training schedule and duration to build up foot and ankle strength.
- Incorporate cross-training activities to vary your workouts and prevent overuse injuries.
- Take rest and recovery days to rebuild and repair muscle tissue.
Listen to Your Body
It is easy to ignore signs of foot pain and injury when you are eager to play your high-impact sport. However, it is imperative to listen to the signs from your body. Ignoring signs of pain can lead to overuse injuries, chronic pain, and, in some cases, long-term damage.
Pay attention to these three things to improve your health:
- Pain vs. Discomfort: Discomfort is common in high-impact sports; however, if you feel consistent or worsening pain in repeated areas, seek help from a podiatrist.
- Adjust Training Schedule: If you feel your training schedule is too intense and straining on your body, be sure to adjust and incorporate more rest days to prevent overuse injury.
- Nutrition and Hydration: Fuel your body with nutrients to support bone and muscle health, like calcium and protein. Additionally, consistently hydrate when exercising to prevent fatigue or cramping.
Seek Help from a Podiatrist or Sports Medicine Professional
If you are experiencing foot pain or unsure about the signals your body is sending, schedule an appointment with your local podiatrist or sports medicine professional. Healthcare professionals can assess your condition, determine a proper diagnosis, and give you a customized treatment and rehabilitation plan. Even if you are not experiencing symptoms, we recommend you schedule an annual podiatry appointment for general checkups and to promote long-term foot and ankle health.
At Physicians Footcare, the Southeast’s premier podiatry practice, we specialize in all sports medicine-related foot and ankle pain. Whether you are a new or existing patient, our team is committed to helping you get back on your feet. With locations throughout South Carolina and Georgia, schedule an appointment with us today!
