The Pain of Sport

 Common Foot and Ankle Injuries with Athletes


I'm going to discuss Foot and Ankle injuries involving sports. The best treatment for a sprain or strain around the ankle or foot is the age-old RICE. I don't have products on this blog/website but I do have suggestions. Comment or email me at zbeth02@gmail.com



RICE= Rest, Ice, Compression, Elevation.

Rest: Motion and impact on the injured area needs to be limited in order for the body to heal itself.  Unfortunately the foot/ankle are difficult to stay off of because you need them!

Ice:  Why ice? Ice can help in acute injuries mostly. Ice no more than 20 minutes at a time because it can actually hurt your skin! Ice reduces inflammation which reduces pain and swelling. A frozen bag of peas, bag of ice is all you need.

Compression: This reduces swelling which reduces pain! ACE bandage, splint, air cast all work

Elevation:  Keep a pillow under your foot/leg at all times to reduce swelling!

It is important to not be too aggressive in getting back into activity.


What Can People Do to Prevent Sports Injuries?

These tips can help you avoid sports injures.
  • Don’t bend your knees more than half way when doing knee bends.
  • Don’t twist your knees when you stretch. Keep your feet as flat as you can.
  • When jumping, land with your knees bent.
  • Do warm up exercises before you play any sport.
  • Always stretch before you play or exercise.
  • Don’t overdo it.
  • Cool down after hard sports or workouts.
  • Wear shoes that fit properly, are stable, and absorb shock.
  • Use the softest exercise surface you can find; don’t run on asphalt or concrete.
  • Run on flat surfaces.
For adults:
  • Don’t be a “weekend warrior.” Don’t try to do a week’s worth of activity in a day or two.
  • Learn to do your sport right. Use proper form to reduce your risk of “overuse” injuries.
  • Use safety gear.
  • Know your body’s limits.
  • Build up your exercise level gradually.
  • Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.
For parents and coaches:
  • Group children by their skill level and body size, not by their age, especially for contact sports.
  • Match the child to the sport. Don’t push the child too hard to play a sport that she or he may not like or be able to do.
  • Try to find sports programs that have certified athletic trainers.
  • See that all children get a physical exam before playing.
  • Don’t play a child who is injured.
  • Get the child to a doctor, if needed.
  • Provide a safe environment for sports.
For children:
  • Be in proper condition to play the sport.
  • Get a physical exam before you start playing sports.
  • Follow the rules of the game.
  • Wear gear that protects, fits well, and is right for the sport.
  • Know how to use athletic gear.
  • Don’t play when you are very tired or in pain.
  • Always warm up before you play.
  • Always cool down after you play.


Common Foot and Ankle Sports Injuries
While many people suffer from foot and ankle pain due to everyday living, some people can suffer from athletic-induced foot and ankle injuries. High school and college student-athletes put a lot of strain and pressure on the joints in the ankles and feet. Find out what sports-related injuries and pain you should look out for in your kids.

Ankle Sprains 
Ankle sprains are very common in athletics and occur most often when a ligament in the ankle tears. The tear is caused by the rolling of the foot under the leg or ankle. It usually happens on the outside of the ankle and causes pain, swelling, and bruising.
Common sports for ankle sprains: baseball, softball, martial arts, gymnastics, dance, cheer leading, basketball, field hockey, football, lacrosse, rugby, soccer, tennis, and volleyball.

Peroneal Tendonitis
The peroneal tendons are located on the outside of the ankle behind the fibula, and they control how you move your ankle to the outside. They connect your muscles to your bone. When these tendons become enlarged and swollen, it’s called tendonitis. Repetitive use of these tendons during a sports activity can cause pain in the back of the ankle.
Common sports for peroneal tendonitis: baseball, basketball, field hockey, football, lacrosse, rugby, soccer, softball, tennis, and volleyball.

Fractures
A fracture is the partial or complete break in a bone in your ankle or foot. Dramatic fractures can cause damage to ligaments and tendons. The signs of a fracture include pain that can range from the foot to the knee, swelling, blisters, bruising, an inability to bear weight on the foot or ankle, and, in severe cases, bones sticking out of the skin.
Common sports for fractures: baseball, basketball, field hockey, football, lacrosse, rugby, soccer, softball, tennis, volleyball, martial arts, and dance.

Stress Fractures
A stress fracture is a tiny crack in the bones from overuse. Tired muscles stop absorbing the added shock of repetitive athletic movements, and that shock is then distributed to the bone. The most common symptom of a stress fracture is pain while participating in an activity. This pain goes away when the athlete rests.
Common sports for stress fractures: basketball, field hockey, football, lacrosse, rugby, running, soccer, tennis, volleyball, and dance.

Chronic Ankle Instability
The American Orthopaedic Foot and Ankle Society indicates that about 30% of athletes who receive an ankle sprain will develop chronic ankle instability. The signs of this condition includes your ankle “giving away” while you’re walking, standing or doing another activity. It can also include persistent pain, swelling, and tenderness in the ankle.
Common sports for chronic ankle instability: baseball, basketball, softball, and volleyball.

Heel Pain (Plantar fasciitis)
Plantar fasciitis is a condition that causes inflammation and pain in the tissue that connects your heel to your toes. The pain occurs at the bottom of your heel when you first get out of bed, when you stand after sitting for an extended period, or after participating in an activity. Initially, the pain is mild, but it gradually becomes worse. If plantar fasciitis isn’t treated, it can become a chronic problem.
Common sports for heel pain: baseball, basketball, field hockey, football, golf, lacrosse, rugby, running, soccer, softball, tennis, volleyball, martial arts, and dance.

Heel Pain in Children (calcaneal apophysitis)
Between the ages of eight and 14, children’s heels are growing and developing. This new bone formation at the back of the heel creates weak areas that are susceptible to overuse. Signs of calcaneal apophysitis in children include pain, limping, walking on their toes, trouble participating in usual activities, and pain when the heel is squeezed.
Common sports for heel pain in children: baseball, basketball, field hockey, football, lacrosse, rugby, running, soccer, softball, tennis, and volleyball.

Achilles Tendonitis
This condition occurs when the big tendon that you can feel running down the back of your ankle becomes swollen. This could be caused by an intense or repetitive activity, or also by the natural aging process. The symptoms include aching, burning, swelling, enlargement, and tenderness of the tendon.
Common sports for Achilles tendonitis: baseball, basketball, field hockey, football, lacrosse, rugby, running, soccer, tennis, volleyball, martial arts, gymnastics, and dance.

Contusions
The definition of a contusion is the crushing of the muscle fibers and connective tissues without breaking the skin. This foot or ankle injury occurs during contact sports or sports that involve high-speed objects, like baseballs. The symptoms often include swelling, pain, stiff or poorly functioning joints, bluish discoloration, and a lump over the injury called a hematoma, which is a pool of blood.
Common sports for contusions: baseball, football, rugby, soccer, and softball.

Sesamoid Injury
Sesamoids are bones in the foot that are only connected to muscles or tendons, not other bones. Two of these bones are located on the bottom of your foot under your big toe. These little bones help with tendon and muscle function in the foot. The symptoms of a sesamoid injury are pain on the ball of the foot, swelling, bruising, and difficulty bending the big toe.
Common sports for sesamoid injuries: baseball, basketball, field hockey, football, lacrosse, rugby, running, soccer, tennis, volleyball, martial arts, and dance.

If you have any questions please comment or email zbeth02@gmail.com
If pain persists seek medial attention immediately
footandanklesolution.com

http://muscatinejournal.com/news/local/the-pain-of-sports-foot-and-ankle-injuries/article_daadb91c-57ac-5967-b4f0-17e8e068157b.html

http://www.niams.nih.gov/health_info/sports_injuries/sports_injuries_ff.asp

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