Foot Problems in Athletes are common.
But they’re also common if you walk or stand a lot or exercise too much.
If you suddenly find yourself with pain, remove the shoes you were wearing and make sure to be properly fitted.
Stay off your feet as much as you can.
Elevate them with pillows. Check below to recognize the type of pain you’re experiencing and what it could mean.
For women, avoid heels. Flats and sneakers should be specifically engineered for your sport or for standing all day at the office.
Then, pinpoint where you feel pain.
Overuse and repetitive motion is a common cause of foot pain. If you exercise, increasing too quickly or doing so without stretching first can do it.
You need to stretch properly before AND after exercise. Stretch your calves and toes.
Being overweight can also cause your posture and gait to change, which can affect your arches and tendons in feet and ankles.
Weight gain also increases the chance you’ll develop health conditions contributing to foot pain such as gout, tendinitis and osteoarthritis.
PINPOINT THE PAIN IN YOUR FOOT
PAIN ON SIDE OF FOOT
Most likely Peroneal tendonitis:
This condition causes the peroneal tendons to swell or become inflamed, resulting in pain on the lateral side of the foot and the heel. A person who runs excessively or places their foot abnormally may develop peroneal tendonitis. It may also occur after an ankle sprain.
PAIN ON TOP OF FOOT
Most likely Extensor tendonitis:
This is caused by overuse or tight-fitting shoes. The tendons that run along the topof the foot and pull the foot upwards become inflamed and painful. … This condition causes pain in the topof the foot and outside the ankle.
PAIN ON HEEL OF FOOT
Most likely Plantar fasciitis:
Heel Pain (Plantar Fasciitis) Heel pain is most often caused by plantar fasciitis, a condition that is sometimes also called heel spur syndrome when a spur is present. Heel pain may also be due to other causes, such as a stress fracture, tendonitis, arthritis, nerve irritation or, rarely, a cyst.
PAIN ON ANKLE
Most likely Sprain:
Ankle pain is often due to an ankle sprain but can also be caused by ankle instability, arthritis, gout, tendonitis, fracture, nerve compression (tarsal tunnel syndrome), infection and poor structural alignment of the leg or foot.
PAIN IN BIG TOE
Most likely Turf Toe:
Turf toe is a sprain of your big toe joint resulting from injury during sports activities. The injury is usually caused by excessive upward bending of your big toe joint. Jamming the toe, and repeatedly pushing off when running or jumping are common causes. Although most common in football players, those who play soccer, basketball, wrestling, gymnastics and dance also are at risk. (more below)
Refrain from activity, standing or walking on the foot in pain. Keep your foot elevated on pillows.
Keep proper fitting shoes by your bedside when you rise. See a Podiatrist in the pain persists more than a week. Ask your Podiatrist about insoles.
Here’s some more information. According to CoxHealth, if If you’re athletic, eventually you’ll have a problem with your foot or ankle.
These are some of the most common foot and ankle problems in athletes.
Turf Toe
The injury is called “turf toe” because it’s especially common in athletes who play on artificial turf. The less-supportive, flexible shoes worn on this surface and the foot’s tendency to “stick” to turf are some reasons why artificial turf may be partly to blame.
The signs and symptoms of turf toe can include pain, swelling and limited joint movement. If turf toe iscaused by repetitive actions that cause injury, the signs and symptoms will usually begin slowly and can gradually worsen. Turf toe can also be caused by a direct injury leading to damage of the bone beneath the cartilage. If direct injury is the cause, the signs and symptoms may begin suddenly and get worse over a 24-hour period.
DIAGNOSIS TYPICALLY INCLUDES:
- Medical history
- Physical exam of the foot
- X-ray to rule out any broken bones.
TREATMENT TYPICALLY INCLUDES:
- Rest
- Ice
- Compression and elevation
- Switching to less-flexible footwear
- Surgery is usually only necessary for severe cases .
Stress Fracture
A stress fracture is a common overuse injury. Usually, a fracture, or broken bone, is caused by an acute event, such as a car crash or a fall. When this is the case, the bone experiences a very high force that causes the fracture. A stress fracture occurs when the forces are much lower, but happen repetitively for a long period of time; these injuries are also known as “fatigue fractures.”
Stress fractures are commonly seen in athletes who run and jump on hard surfaces, such as distance runners, basketball players and ballet dancers. A stress fracture can occur in any bone, but most common in the foot and shin bones.
If you increase your level of activity over a short period of time, a stress fracture is more likely. The increased demand placed on these bones causes them to remodel and become stronger in the areas of higher stress. However, if the response of your bones can’t keep up with the repetitive demands, a stress fracture may result.
Dietary and menstrual irregularities can also contribute to stress fractures, as both contribute to overall bone health. Poor nutrition, anorexia, bulimia or unusual menstruation may place you at a higher risk for these injuries.
DIAGNOSIS TYPICALLY INCLUDES:
- Physical examination and medical history
- X-ray, which may show a bone attempting to heal around a stress fracture
- MRI or bone scan, if the initial diagnosis is unclear.
TREATMENT TYPICALLY INCLUDES:
- Resting the injured leg
- Icing the injured area
- Wearing proper equipment, especially footwear
- Increasing activity gradually
One rule of thumb (but not an absolute rule) is: if there is pain, don’t do it. If jogging causes pain where you have a stress fracture, don’t jog. If walking causes pain in that location, use crutches. If pain develops and persists, see you doctor.
Tarsal Tunnel Syndrome
The tarsal tunnel is a space in your foot formed between bones and overlying fibrous tissue. Within the tarsal tunnel lies a nerve called the posterior tibial nerve. The tarsal tunnel is walled on one side by sturdy bones, and on the other by tough fibrous tissue.
When the posterior tibial nerve is pinched in the tarsal tunnel, numbness over the bottom of the foot is common, as is pain, burning and tingling over the base of the foot and heel. Occasionally, tarsal tunnel syndrome is confused with plantar fasciitis, or heel spurs.
It isn’t always possible to pinpoint the cause of tarsal tunnel syndrome, though fractures, bone spurs, ganglions and other benign tumors, muscle impingement, and foot deformities can lead to the condition.
TREATMENT TYPICALLY INCLUDES:
- Anti-inflammatory medications
- Possible injection of cortisone around the nerve
- Using different footwear, possible including orthotics.
If none of these measures helps, then a procedure called a tarsal tunnel release may be necessary. During this procedure, an incision is made to open up the tarsal tunnel and decrease pressure on your posterior tibial nerve. This surgery is very similar to a carpal tunnel release in the wrist.
Achilles Tendonitis or Tendon Tear
Achilles tendonitis is irritation and inflammation of the large tendon in the back of your ankle. It’s a common overuse injury in recreational athletes that causes pain and swelling. This is different from Achilles tendinosis, which is caused by degenerative, microscopic tears within the tendon, and also results in swelling and pain.
Achilles tendonitis is typically caused by a lack of flexibility, over-pronation, recent changes in footwear and recent changes in exercise training schedules. Middle-aged recreational athletes are most susceptible to Achilles tendonitis, due to a loss of flexibility in the tendons as you age.
The main symptom is pain behind the heel, usually in an area two – four centimeters above the location where your tendon attaches to your heel. The most significant pain usually occurs after you’ve been inactive – such as when you first walk in the morning, or when you get up after sitting for a long period of time. Running, jumping and other similar activities may also be painful. Achilles tendonitis pain associated with exercise is most significant when you’re pushing off or jumping.
TREATMENT TYPICALLY INCLUDES:
- Icing the affected area
- Resting the tendon
- Crutches or immobilization of the ankle may be required
- Medication, injections or surgery may be needed for more serious cases.
An Achilles tendon tear occurs when the tendon attaching your calf muscle to your heel is completely torn. This injury is common, especially in middle-aged, male, “weekend warriors.”
This injury causes sudden pain behind your ankle. You may hear a ‘pop’ or a ‘snap,’ and will almost always feel as though you’ve been kicked in the heel. If you experience this injury you’ll have difficulty pointing your toes downward, and may have swelling and bruising around the tendon.
About 15 to 20 percent of patients have symptoms of Achilles tendonitis before they experience an Achilles tendon tear, but most patients have no prior history of Achilles problems. More than 75 percent of Achilles tendon tears are associated with playing ball sports, especially basketball or tennis. Other risk factors that are associated with Achilles tendon rupture include cortisone injections into the Achilles tendon, gout and fluoroquinolone antibiotic use.
Your doctor will examine your ankle for continuity of the tendon. A defect in the Achilles tendon can often be felt after a tear. In addition, flexing your calf muscle should cause your foot to point downwards, but if you have a torn Achilles tendon, your foot won’t move. Your doctor may also order an X-ray to check for other potential conditions including ankle fracture or ankle arthritis.
There are surgical and non-surgical treatment options. If you opt for surgery, it’s likely you’ll be able to get back to the sports you love more quickly, and there is probably a smaller chance that you’ll re-tear the tendon. If you opt for a non-surgical approach, you’ll avoid any potential risks associated with surgery, and your long-term results should be similar to patients who do have a surgical procedure. Discuss the pros and cons of each approach with your physician.
If you have a broken foot, seek immediate medical attention. You may experience some of the following signs and symptoms:
- Immediate, throbbing pain.
- Pain that increases with activity and decreases with rest.
- Swelling.
- Bruising.
- Tenderness.
- Deformity.
- Difficulty in walking or bearing weight.
How to Care for Your Feet
Hiking, running and jumping are some of the enjoyable activities your feet allow you to do.
Feet contain 26 bones and joints that support the body’s total weight and travel over 100,000 miles in the course of an average person’s lifetime.
They allow you to stand, balance, walk, move about and contribute to the alignment of your skeletal system. Some people spend as much as 80 percent of their waking hours on their feet.
The condition of your feet is important to your physical and emotional well-being. Feet need to be kept strong, healthy and comfortable.
They are highly susceptible to injury because of constant use. Every year, people spend millions of dollars on over-the-counter remedies to correct problems that can be prevented with proper foot care.
This information covers common foot problems and proper foot care as well as provides tips for good foot maintenance to help keep your feet in top condition.
Common Foot Problems
About 98 percent of all people are born with normal feet; however, most people eventually suffer some form of a foot disorder by adulthood.Children may start to show foot defects or damage as early as age two. Most foot problems are caused by improper foot care.
Here are a few of the more common problems and suggestions for treatment.
Athlete’s Foot – a fungus infection of the skin. It may begin with tiny blisters which burst and dry up, causing the skin to flake, crack, itch and burn.
Treatment: Try to keep your feet clean and dry. Wear cotton socks to help absorb moisture and discourage fungal growth. Use an anti-fungus powder or solution. If sores don’t heal after one week, see your doctor.
Bunions – Swollen and tender areas caused by misaligned joints. Usually the big toe is affected and develops an overgrowth of bone.
Treatment: Special cushions worn in the shoe can alleviate some of the pressure caused by bunions. Cortisone injections may help alleviate swelling.
Corn and calluses – Hard, thickened skin which usually causes a painful and burning sensation. Corns form on the top of toes above a center joint or on the soles of your feet. Calluses form on the heel or ball of your foot.
Treatment:Wear properly fitted shoes to reduce the friction and pressure on the feet which causes corns and calluses. Occasionally, surgical removal is necessary.
Foot Cramps – Sudden, very painful cramps in the arch of the foot caused by strained muscles.
Treatment:Stretch the arch muscle and massage it until the cramp ends.
Foot Strain – Dull, pulsating ache in the arch due to fatigue or stress on the foot.
Treatment: Rest your feet, soak them in warm water and massage them. If the pain persists, seek medical attention.
Ingrown Toenail – Corners of the toenail cut into your skin and cause pain – especially when pressure is applied to the toe.
Treatment: Soak your toe in warm water and get early medical treatment to prevent infection. Your doctor may correct the problem surgically.
Onychomycosis (Toenail Fungus) – A fungus infection which grows under the toenail, causing thickening of the toenail.
Treatment: See your doctor. Several types of anti-fungal medications are available.
Some foot problems are signs of more serious trouble. Seek medical attention if your feet suffer from chronic infection, foot or leg cramps, coldness or discoloration.
Photo by Pixabay on Pexels.com Caring for Your Feet
Proper foot care also includes foot maintenance. Here are a few things you can do to keep your feet healthy and prevent problems.
• Keep your feet clean and dry — wash your feet, change your socks and air out your shoes to prevent fungus infections.
• Rest and relax your feet every day. Lie back and elevate your feet for a few minutes. Give your feet a soothing massage with your fingers or roll your feet over a golf ball, tennis ball or a rolling pin for a similar effect.
Photo by Lukas Rychvalsky on Pexels.com • Exercise your feet to maintain blood circulation. Walking is best. Try taking brisk 30-minute walks five to seven times a week.
• Check your feet regularly. Look for sores, cracked skin and redness. Don’t forget to inspect the areas between your toes.
• Clip your toenails straight across, leaving nails a little longer than the tips of your toes to avoid ingrown toenails.
• If you notice problems with your feet, get it treated right away so it does not get worse.
Photo by Ray Piedra on Pexels.com Tips for Buying Shoes
Many people who shop for shoes put style above comfort, cramming their feet into shoes that are too tight or too high. Ill-fitted shoes can cause many foot problems. Buy shoes that are right for your feet by following these tips:
• Shop for shoes at the end of the day when your feet tend to swell.
• Use the hosiery or socks you plan to wear regularly with the shoes when you try them on.
Photo by Luis Quintero on Pexels.com • Avoid very high heels, platform shoes, clogs and other extreme styles.
• Try on both sides of the shoes and walk around, jump, lean or jog to see how the shoe feels. Don’t buy uncomfortable shoes. They can make you miserable and seriously damage your foot or another part of your body.
• Make sure there is a thumb’s width between the end of your big toe and the tip of the shoe and the ball of your foot fits comfortably in the widest part of the shoe.
• Buy the size that fits your larger foot, if one foot is slightly bigger.
• Look at the shoes while wearing them. If they are being pushed out of shape, they are too tight, Leather and fabric shoes are the most comfortable since they mold to the shape of your feet.
• Check the shoes for good quality, strength and durability. Look for good workmanship such as smooth stitching and finished edges.
• DO NOT buy shoes that you have to “break in.”
• Remember that brand name shoes do not guarantee comfort. If “no name” shoes fit well, buy them.
Photo by Dominika Roseclay on Pexels.com Especially for children
Use the above guidelines to buy shoes for your child, and:• Get the appropriate footwear to match your child’s activity.
• Buy shoes that fit your child now; over-sized shoes that the child can grow into can cause foot problems such as blisters.
Photo by Lukas on Pexels.com • Avoid using hand-me downs to save money. Each child’s feet are different and shoes that fit one child may be uncomfortable for another.
Special Precautions
Everyone needs to take care of their feet. However, there are certain groups of people who need to take extra good care of their feet because they are likely to develop foot problems. These people include diabetics, the elderly, children and athletes.
Photo by Ingo Joseph on Pexels.com Diabetics
Diabetes can cause poor circulation in the feet, making infection a serious danger. Here are some special tips for diabetics:
• Never go barefoot; wear shoes or slippers whenever possible.
• Try not to wear garters, rolled hose, tight girdles, tight or elasticized socks or ace bandages.
• Don’t cross your legs for extended periods of time.
• Wear comfortable shoes and socks.
• Use lotion on your feet to keep the skin soft and supple. Avoid letting your feet get cracked and dry.
• Do not treat corns and calluses yourself. See your doctor.
• Use only lukewarm water on your feet when you wash or soak them.
Do not use hot water, heating pads, iodine or hot water bottles which can cause burns. Also, avoid Epsom salts or alcohol.
Older Adults
As you grow older, your feet are more prone to injury because of poor blood circulation. Older adults can protect their feet by following these suggestions.
• Be faithful about daily foot care.
• Try not to stand for long periods of time or over-exert yourself.
• Avoid over-the-counter remedies for foot ailments. See your doctor.
• Use properly fitted, good-quality shoes.
• Do not expose your feet to extreme temperatures.
Photo by Pixabay on Pexels.com Children
Children’s feet develop during the first 18 years of life; this is when abnormalities usually can occur. Give your child the best foot care possible:
• Allow babies to kick freely by leaving their covers loose or off.
• Try not to force your child to walk before he/she is ready.
• Be alert to abnormalities in your child’s walk. If you notice anything odd about the way your child walks or if he/she is bowlegged, pigeon-toed or flat-footed, inform your pediatrician.
• Teach your child about proper foot care.
• Check the fit of your child’s shoes regularly since their feet grow rapidly.
Athletes
Most sports put a lot of strain on the feet and demand the best performance from them. This makes feet extremely vulnerable to injury. You can prevent infections and injury by doing the following:
• Use shoes appropriate for your activity . Look for leather or fabric shoes which are cushioned and don’t cram your toes.
• Stretch and warm up before you begin any physical activity and take the time to cool down and stretch afterwards.
• Begin slowly and gradually increase the intensity of your activity at a comfortable pace.
Photo by Bianca Gonçalves on Pexels.com • Keep your feet clean and dry; air out your shoes after using them and change your socks daily.
• Deal with injuries immediately. See a doctor for persistent pain or swelling.
• Listen to your body. Stubborn muscle cramps and spasms that can’t be worked out may be a signal for you to rest.
Photo by Elle Hughes on Pexels.com Protect Your Feet on the Job
More than 100,000 foot injuries result each year from accidents at work. These injuries can cause pain, suffering, disability and losses of time on the job and income. Save your feet and toes from disabling injuries by using the basic form of protection — the safety shoe. To get the most out of protective footwear:
• Ask your supervisor about the type of shoes you need for your job.
• Be aware that you can add special features to your shoes for protection against specific hazards.
• For maximum protection, choose your safety shoes carefully. They should protect your feet against any work hazard and be comfortable.
• Wear your protective footwear every time you need it.
Photo by Pixabay on Pexels.com Care for your protective footwear properly so it stays in good shape:
• Check them regularly for damage such as cracks or dampness which could lessen their effectiveness.
• Clean and condition them.
• Repair or replace them when necessary. Repairs made should not decrease the protective ability of the shoes.
• Let your supervisor know of any problems with your shoes.
Photo by mentatdgt on Pexels.com 
Blog contact: maria.dorfner@yahoo.com
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