Prep Now For Fall Sports
At NY Foot Health, we know most people are still enjoying the “dog days of summer,” but fall is right around the corner, and if you or a young athlete in your family are looking forward to fall sports, take action now to ensure a smooth and healthy start to the season.
Here are three popular fall sports and potential podiatric sports injuries commonly associated with them:
Football
This fall favorite involves lots of running and side-to-side cutting, not to mention direct impact from tackles and blocks. All of these movements pose a threat to your feet. Common podiatric injuries seen in football players include:
· Inversion ankle sprains
· Turf toe
· Fractures of the ankle, metatarsals, and Lisfranc joint
· Stress fractures
· Contusions and bone bruises
Soccer
Long periods running up and down the field, kicking, and the occasional collision leave the feet of soccer players vulnerable to:
· Broken toes
· Stress fractures
· Heel pain—due to plantar fasciitis or Sever’s disease in youths whose heel growth plate is not fully formed
Hiking
The challenge level of hiking trails varies considerably, but serious hikers often face steep climbs, descents, loose stones, tree roots, and other uneven terrains. All of these can result in:
· Ankle sprains
· Blisters
· Stress fractures
Best Strategies for Preventing Sports Injuries
Whichever fall sport you enjoy, there are steps you can take now before the season starts to reduce your risk of foot and ankle injuries greatly. These include:
Get a Podiatric Checkup
Before starting a new sports season, visiting your podiatrist is a good idea, particularly if you've suffered foot or ankle injuries or have a chronic podiatric condition. (If you don’t have a podiatrist, you can locate one using our online directory.) The foot doctor will examine your (or your child’s) feet and may take x-rays or other imaging studies to assess an old injury. A podiatrist can also suggest footwear and conditioning techniques to protect vulnerable areas of the feet.
Start Conditioning
This is especially important if you’ve spent a more sedentary summer. Start by simply moving more. Strive for at least 60 active minutes daily. This can be in yard work, walking, or engaging in a fun summer sport like swimming or biking. Many sports injuries occur due to doing too much too soon after a period of inactivity.
Follow Reasonable Practice Plans
Various exercise and conditioning strategies should be employed throughout the season. Too much repetitive stress on one part of the foot increases the risk of injury. Always warm up, stretch, and cool down after workouts. Build periods of rest into your training plan.
Wear the Right Footwear
Sports shoes that fit properly are one of your best defenses against foot and ankle injuries. Assess your athletic footwear before the season starts and replace it if it shows any signs of wear or if you notice foot pain after wearing them.
A little summer preparation will get your fall sports season off to a great start!
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