Physical activity is an excellent method to keep on top of your game as an athlete. If you are not careful, you may injure yourself or your feet. Foot sprains and stress fractures are typical problems for athletes. 

Common Foot Injuries

Sports injuries take many forms, including fractures, tendon injuries, and muscle sprains. These injuries can develop anywhere on your body, including the feet. Most sports put a lot of stress on your legs and feet. The most common causes of foot and ankle injuries include running, jumping, and cross-training.

Several sports demand a significant amount of footwork. Basketball puts a lot of strain on your feet as you sprint and leap. Soccer and football both include sprinting and fast stops and starts, which can lead to injury.

When you play sports, you're at risk for a range of foot issues, including:

  • Sprains

A foot sprain is an injury to the ligaments in your feet. These are fibrous bands of tissue that hold your bones in proper alignment. A sprain occurs when these ligaments tear or become overextended. The sprain results in pain, edema, and discomfort in the afflicted foot.

  • Stress fractures

Stress fractures occur when the muscles in your foot are overworked, putting additional stress on your bones. The pressure creates microscopic fissures in the bones, resulting in fractures.

Overtraining in sports such as basketball and jogging can result in stress fractures in your foot.

  • Heel spurs

A heel spur occurs when calcium deposits accumulate in your heel bone. The spurs exert strain on your plantar fascia, causing discomfort in your arch and, in some cases, your heel.

  • Plantar fasciitis

High-impact exercises such as running can cause plantar fasciitis. You will have discomfort on the bottom of your foot, where your plantar fascia is located. It is caused by inflammation in this thick ring of tissue, which is frequently the result of overuse. Sometimes it even requires plantar fasciitis surgery.

Tips to Protect Your Feet

When participating in sports, you should not be concerned about injuries all the time. You should, however, be careful of the stress you're placing on your body, particularly your feet. This takes the joy out of the game.

When engaging in physical activity or sports, it is essential to take care of your feet. To prevent injury, you must follow the instructions below.

Invest in quality shoes

Your shoes are one of the most important parts of your outfit. Getting fitted for appropriately fitting shoes with enough arch support is critical to preventing foot issues.

It's also critical to discard your shoes after they're worn. Old shoes do not provide adequate support, causing additional stress on your feet.

Stretch your feet

Stretching is an important aspect of physical exercise before and after a sport. Stretching helps to release your muscles and ligaments, reducing unnecessary tension on them. Stretching increases blood flow to your tissues, which helps you avoid damage.

Warm up before the exercise

Warming up before entering the court or field increases blood flow throughout your body, lowering your chance of injury. Warming up involves a brief jog and stretching, among other low-impact activities.

Avoid uneven areas

Running or walking on uneven ground puts more strain on your foot's bones and ligaments. Stay on the same surface when jogging to reduce stress on your feet and prevent sprains and stress fractures.

The bottom line

Participating in regular exercise is beneficial to your overall health. To avoid sustaining a foot or ankle injury, maintain your feet healthy and safe when exercising.  Following the rules outlined above will help keep your feet healthy and safe, regardless of the workout you select. If you notice any indications of a foot or ankle injury while or after exercising, schedule an appointment with a podiatrist for possible treatment.