Footcare for Athletes to Prevent Injuries and Boost Performance

Foot care for Athletes to Prevent Injuries and Boost Performance

When you’re an athlete, you’ll do what it takes to maintain proper foot health. This means taking care of your feet to the best of your ability. However, athletic pursuits may lead to injury, foot pain, or decreased levels of performance.  Suffering from foot issues can cause issues with the routine and sustainability of an exercise plan. Whether you’re a professional athlete or you like to exercise to stay in shape, foot care is among the top priorities to maintain excellent health and keep that exercise regimen on track. Advanced Foot and Ankle Specialists in Sugar Land, TX, have tips on preventing foot injuries, improving athletic performance, and general foot care for athletes.

Common Foot Injuries in Athletes

While some causes of foot pain and injuries can be out of the norm, some injuries in athletes occur very frequently. Some of the more common foot injuries in athletes include:

• Blisters
  Blisters are tiny pockets of fluid that pop up when the skin is irritated. Some tips for preventing blisters are choosing the proper shoes, breaking in a new pair of shoes before a big event, and wearing the right socks are all steps you can take toward preventing blisters. If you do happen to get a blister, make sure to keep the area clean and cover it with a bandage if you intend to wear the same shoes for your intended activity.
• Plantar Fasciitis
  When the bottom of the foot becomes inflamed, this can lead to heel pain and stiffness. This inflammation is called plantar fasciitis. Stretching the foot and heel before and after exercise can help alleviate the symptoms of plantar fasciitis.
• Stress Fractures
  Athletes can be victims of tiny fractures in the bones of the foot, called stress fractures. These small cracks can become a serious issue for athletes of any kind, but they are a real threat to runners.
• Achilles Tendinitis
  When the Achilles tendon becomes inflamed, the back of the foot can become painful and irritated. Overuse causes Achilles tendinitis. Stretching and stopping when pain hits are two effective ways to rest and repair the Achilles tendon.
• Sprains and Strains
  Any injury can force an athlete to reduce their activity level. Sprains and strains are two of the most common injuries.

Effective Foot Care Practices

One of the best ways to care for feet is to practice effective foot care. Here are some tips that will help prevent injury, infection, and downtime.

• Proper Footwear
  Before beginning any exercise regimen, it is essential to be fitted for the proper footwear. What should you look for in footwear? Proper arch support is crucial in maintaining foot health. Additionally, try to avoid wearing ill-fitting or worn-out shoes. Another option is to be fitted for orthotic inserts. A podiatrist can help you with inserts that will give your foot the support it needs and reduce stress on the foot and ankle. One essential part of choosing the proper footwear is to pick a style that is specific to your sport. Running shoes aren’t the same as tennis shoes, which are quite different from hiking shoes. Choosing the proper style will help your foot adapt to the activity of your choosing.
• Foot Hygiene
  Foot hygiene is a category that is sometimes overlooked. Make sure to wash your feet carefully and clean between the toes. Wear flip-flops or slippers when in a public space. This will help you avoid foot fungus. Keep your socks clean. Try to find socks with moisture-wicking properties so that the foot stays dry.
• Foot Strengthening Exercises
  Lack of foot strength is a frequent cause of foot injuries. Some ways to strengthen the foot muscles include toe stretches, balancing on one foot, and ankle rotations.

Pre-Activity Foot Care

• Warm-Up Routines
  Warming up before any form of physical activity is absolutely necessary. One effective foot stretch is the following: Stand with your toes on the edge of a step. Then, gently lift both heels. Next, lower each heel, one at a time. This will stretch the foot and Achilles tendon, preventing foot injuries that cause inflammation.
  Another great way to stretch the foot is to manually rotate the foot by hand before each workout.
• Foot Assessments
  Make sure that you regularly have your feet assessed by a foot specialist. Running, walking, or any other type of exercise on an injured foot can be very dangerous and increase the likelihood of causing further damage.

Post-Activity Foot Care

• Recovery Techniques
  Figuring out an effective recovery strategy is a vital step in maintaining proper foot care. Here are some foot recovery techniques to try after a workout.
  1. Massage
     Massaging the foot’s muscles can help relax the foot and prevent injury or swelling.
  2. Icing
     Ice is a great way to reduce swelling and inflammation in the foot.
  3. Rolling the Foot
     Placing a golf or tennis ball under the foot and rolling the foot back and forth is a wonderful way to massage the arch, ball, and heel of the foot.
  4. Rest
     Make sure to take time to rest your feet when you’ve completed your workout.
• Monitoring for Injury Signs
  If you show signs of injury in the foot, see a doctor as soon as possible. Some signs of injury include swelling, bruising, or tenderness in the foot.

Nutrition and Hydration

Don’t forget that nutrition plays a huge role in foot health. A rigorous exercise routine requires the proper nutrients. This is because the system can become depleted of nutrients during exercise. Some essential nutrients for foot health include:

1. Calcium and Vitamin D
   These nutrients work together to maintain bone health.
2. Omega-3 Fatty Acids
   Fish, nuts, and seeds can help provide these essential nutrients that will help reduce inflammation.
3. Iron
   Anemia is a lack of iron that may cause poor circulation and numbness in the foot. Keeping iron levels consistent will help prevent this damage.
4. Protein
   Sufficient protein levels will help to heal the muscles in the foot and prevent injuries.
5. Hydration
   A hydrated muscle is more elastic and less likely to be injured through exercise. Hydration will also help prevent dryness in the skin of the heels.

Professional Help

If you have any questions about maintaining proper foot health, seek professional care. A foot specialist will help you choose the appropriate footwear and maintain good foot health. If foot problems persist, a foot specialist might also recommend physical therapy or even surgery.

Conclusion

Preventing injury, improving performance, and reducing downtime are the three ingredients you need to maintain your athletic lifestyle. Proper nutrition, thorough foot care, stretching and strengthening of the muscles, and regular doctor checkups will help you achieve healthy and happy feet.

Contact us today!

In the Sugar Land, Texas, area, finding the right foot and ankle specialist is as simple as contacting the team at Advanced Foot and Ankle Specialists. Dr. Lee and his team will help you maintain your feet so that they remain healthy and strong. With in-house X-ray, ultrasound, shockwave, and laser technology, we are your one-stop shop for proper foot care. For more information or to schedule an appointment, contact us or visit our website.