Playing sports is a great way to strengthen your feet. However, the strenuous demands of their activity ironically increase the risk of injuries to their feet. But fear not – because we at CarePlus Foot & Ankle Specialists are here to provide expert advice on how to prevent and manage athletic-based foot conditions. The first tip? It’s all about footwear.
1. Choose Footwear Wisely
Your athletic footwear isn't just about brand or style. It’s about selecting shoes designed for the unique movements of your sport– the cushioning of a running shoe differs vastly from the lateral stability needed in a basketball shoe.
Beyond the type, let’s talk fit. Have both feet measured annually by a Brannock Device (you know, that measuring thing on the ground at Foot Locker), and pay close attention to your arch length and width, not just heel-to-toe length.
But suppose you don’t want to bother with that. In that case, your podiatrist can advise you on the optimal shoe features for your foot type (like stability features for overpronation, extra cushioning for rigid high arches, etc.).
2. Progressively Train
Did you know the first Marathon runner ever died after running it? That’s a bit grim, but it’s a lesson that many sports injuries stem from improperly managed training load.
Your podiatrist understands that bones, tendons, and muscles adapt to stress gradually. So, avoid the intense bursts after periods of inactivity. Instead, gradually increase your mileage, intensity, and duration by no more than 10% per week.
Also, incorporate sport-specific cross-training that engages and strengthens supporting muscle groups (like cycling for runners to build glute and quadriceps strength).
3. Prepare and Recover
Effective injury prevention hinges on preparing your body. So before practice, stretch. And afterward, also stretch.
For optimal foot mechanics, focus on calf stretches to loosen up any tight calf muscles that could lead to Achilles tendonitis. And if you feel any discomfort after activity, don’t be afraid to rest, ice, and elevate.
4. Build Strength
Strong feet are stable feet. Beyond general calf raises, focus on strengthening the intrinsic muscles within your feet. Exercises like towel scrunches and marble pickups enhance arch support and toe stability.
Also, standing on one leg, wobble boards, and balance discs retrain the ankle's stabilizers and reduce the risk of re-injuries.
5. Your Podiatrist
Perhaps the most critical piece of expert advice: never play through pain that feels sharp, persistent, or changes your natural movement. Muscle soreness is normal, but pain localized to a joint, bone, or tendon is a red flag.
Ignoring these signals can increase inflammation into chronic degeneration, or allow a stress fracture to progress into a complete break.
For any podiatric concerns you’re dealing with, see Dr. Hubert Lee and the team at CarePlus Foot & Ankle Specialists for guidance and advice. You can schedule an appointment online or call today at 425-455-0936.
