Preventing and Treating Sports Ankle Injuries: What You Need to Know

Sports injuries to the feet and ankles are quite common, and they can range from mild to severe. While these injuries may be preventable in some cases, it is still possible to experience an injury despite taking proper precautions. In this article, we will cover some of the most common foot and ankle injuries in sports and how to prevent and treat them. Sometimes, you might need special insoles for common foot problems, or it could be you need proper footwear to avoid developing am injury. Read on for more.

Common Foot and Ankle Injuries in Sports

1. Ankle Sprains: Ankle sprains are among the most common sports injuries, accounting for around 25% of all sports injuries. Ankle sprains occur when the ligaments that hold the ankle joint together are stretched or torn. Ankle sprains are more common in sports that require jumping or quick changes of direction, such as basketball or soccer. Symptoms of an ankle sprain may include pain, swelling, and bruising.
2. Achilles Tendinitis: The Achilles tendon is the largest tendon in the body, and it connects the calf muscles to the heel bone. Achilles tendinitis occurs when the Achilles tendon becomes inflamed and painful due to overuse. This condition is common in sports that involve a lot of jumping and running, such as basketball or track and field. Symptoms of Achilles tendinitis may include pain and stiffness in the back of the heel.
3. Plantar Fasciitis: The plantar fascia is a band of tissue that runs along the bottom of the foot and connects the heel bone to the toes. Plantar fasciitis occurs when the plantar fascia becomes inflamed and painful. This condition is common in sports that involve running or jumping, such as basketball or soccer. Symptoms of plantar fasciitis may include pain in the heel and arch of the foot.
4. Turf Toe: Turf toe is a sprain of the big toe joint that occurs when the toe is forcefully bent backward. This condition is common in sports that involve a lot of jumping or quick changes of direction, such as football or basketball. Symptoms of turf toe may include pain, swelling, and difficulty bending the toe. 

Prevention of Foot and Ankle Injuries in Sports

1. Proper Footwear: One of the most important ways to prevent foot and ankle injuries in sports is to wear proper footwear. The right shoes should fit well, provide adequate support, and be appropriate for the specific sport being played. Shoes should also be replaced regularly to ensure they continue to provide proper support.
2. Warm-Up and Stretching: Taking the time to properly warm up and stretch before engaging in physical activity can help prepare the muscles and ligaments for movement and reduce the risk of injury. A warm-up should consist of light cardiovascular exercise followed by dynamic stretching to prepare the body for the specific sport being played.
3. Foot and Ankle Strengthening Exercises: Exercises that focus on strengthening the muscles and ligaments in the feet and ankles can help prevent injuries. A foot doctor or physical therapist can recommend appropriate exercises based on an individual’s specific needs. Exercises may include resistance band exercises, balance exercises, or plyometric exercises.
4. Rest and Ice: Resting and applying ice to an injured foot or ankle can help reduce swelling and pain. In the case of an ankle sprain, it is important to rest the affected area and avoid putting weight on the injured ankle. Ice should be applied to the affected area for 15-20 minutes at a time, several times a day.
5. Bracing and Taping: Wearing a brace or taping the ankle can help provide support and stability to the joint and prevent further injury. Bracing or taping may be recommended by a foot doctor or physical therapist.

Treatment of Foot and Ankle Injuries in Sports

1. Rest and Ice: In the case of a foot or ankle injury, it is important to rest the affected area and apply ice to reduce swelling and pain. The R.I.C.E. method (rest, ice, compression, elevation) is a common treatment approach for foot and ankle injuries. The affected area should be rested and kept elevated as much as possible. Compression, such as wrapping the affected area with a bandage or brace, can help reduce swelling.
2. Physical Therapy: Depending on the type and severity of the injury, a foot doctor or physical therapist may recommend a program of physical therapy exercises to help strengthen the ankle and improve mobility. Physical therapy exercises may include stretching, range-of-motion exercises, and strength training exercises designed to improve balance and stability.
3. Medication: Pain-relieving medication may be prescribed to help manage symptoms, particularly in cases of osteoarthritis. Nonsteroidal anti-inflammatory drugs (NSAIDs) can be an effective way to reduce pain and inflammation, while other medications such as corticosteroids may be recommended in some cases.
4. Ligament Surgery: For more severe ankle injuries, such as fractures or significant ligament damage, surgery may be necessary to repair the damage and restore proper function to the joint. Surgery may involve the use of pins, plates, or screws to hold the bones in place while they heal.

Conclusion

Foot and ankle injuries are a common occurrence in sports, but they can often be prevented with proper precautions such as proper footwear, warm-up and stretching exercises, and strengthening exercises. In the event of an injury, prompt treatment is essential to prevent long-term damage and ensure a full recovery. If you have experienced a foot or ankle injury related to sports, contact a foot doctor for an evaluation and personalized treatment plan. With proper care and treatment, you can get back to your favorite sport and enjoy an active, pain-free lifestyle.