Foot-related Sports Injuries
Foot and ankle injuries are common in sports either in the form of an acute injury or a chronic repetitive injury. Foot and ankle injuries are particularly common in sports such as hiking, distance and marathon running, and sprinting that requires repetitive foot and ankle motion. Basically, any sport that puts stress on the foot and ankle can cause injury.
Sprained ankle
If not stable, the ankle might not be able to withstand the explosive force during sprinting and end up sprained. In this situation, the heel and ligaments might be overstretched, partially torn or even ruptured.
Stress fractures
While running, especially in sprinting events, every up and down motion causes the bone to hit the ground. The strain thus generated might cause a stress fracture in the phalanges (toe bones).
Reduced Arch
Located at the bottom of the foot, the arch absorbs shocks and relieves pressure. The arch becomes flatter whenever the sole is pressed. For those with flat feet, long-distance running or hiking might not only exacerbate their condition but also injure the surrounding ligaments and tissues. As the foot of the arch is less capable of absorbing the impact while walking, your feet will tire easily and could even become injured.
Plantar fasciitis
Plantar fasciitis is a condition in which a change in weight between the heel and the front leg could stretch the plantar ligaments, causing plantar fasciitis.
Hyperosteogeny
Repeated ankle movements can induce hyperosteogeny (excessive bone formation) in the conjoining Achilles tendon and affect the ability of the ankle to stretch.
Injured tendons
Achilles tendons support the weight of the whole body. If repeatedly stretched while hiking and long-distance running, they can become weakened or inflamed. This can also occur with overexertion while sprinting. The tendons 2-3 inches above the calcaneus are particularly vulnerable to pressure due to its limited blood supply. They are prone to tears caused by the strain of running.
Muscle spasm
During repeated leg movements, calf muscles can become fatigued and taut. If dehydrated, the calf muscles and tendons might go into convulsions or spasms, which in turn can cause overstretching and injury.
Patellar degeneration
When you are walking or running, the knee joints are bent and stretched in succession. Long-term compression and rubbing could cause fatigue and degeneration of the soft tissues. Symptoms include tautness in the iliotibial band of the lateral thigh, fatigue in the inner thigh muscle and pain. You might also hear a rubbing sound in the patellar and femur.
Strain on the lower back and hip
When hiking with a heavy backpack for extended periods, the lower back and hip joints are subjected to increased strain, which can lead to overstretching and potential injury.
Prevention of Foot-related Sports Injuries
To prevent sports-related foot injuries, the key is to strengthen the lower limb muscles to increase strength and endurance. After exercising, it is also important to stretch the muscles and tendons to relieve fatigue or tension. Additionally, protective gear for the knee and ankle joints, along with carbohydrate replenishment, is essential.
Hiking and marathons are endurance sports that require high cardiopulmonary function and muscle endurance. In endurance training, repetition and duration are key.
Maintaining proper walking posture
Proper walking posture requires stable limb coordination. Strong back and abdominal muscles act as a natural brace, supporting the lumbar spine and minimising unnecessary upper body movement. These muscles also help reduce strain on the lower back. To walk correctly, keep your body upright and gently engage your abdominal muscles, avoiding any slouching or twisting.
Start by kneeling on the ground. Place your hands shoulder-width apart on the floor. Align your head, neck, back, and waist so they form a straight line. Engage your abdominal muscles, then slowly lift and straighten your left leg while simultaneously extending your right arm forward. Hold this position for a few seconds, then relax. Repeat the movement with the opposite arm and leg.
Enhance Foot health and arch support
People with flat feet often lack adequate shock absorption and pressure relief, especially when walking on hard surfaces like concrete. This increases the risk of conditions such as plantar fasciitis and stress fractures in the foot arch. In addition to using arch-supportive and shock-absorbing insoles, strengthening the intrinsic muscles of the foot, particularly those in the midsole, can help protect the arch and alleviate pressure.
Strengthening calf muscles to reduce ankle fatigue
Strong calf muscles contribute to full ankle protection by enhancing stability and supporting the foot arch. This helps reduce ankle joint wavering during running and lowers the risk of fatigue-related injuries. Eccentric training is particularly effective for building calf strength.
Exercise:
Stand on a raised platform. Rise onto your tiptoes, then slowly lower your heels until you feel a gentle stretch in your calves.
Half squats to strengthen thighs
Eccentric training of the thigh muscles improves knee stability and protects the kneecaps.
Exercise:
Place a fitness ball between your lower back and a wall. Stand upright with feet shoulder-width apart. Ensure your knees do not extend beyond your toes. Keep your kneecaps aligned forward and slowly lower your body into a half squat.
Thigh stretching to prevent patellar tendonitis
Stretching the thigh muscles enhances flexibility and reduces strain on the patellar tendons, helping to prevent patellar tendonitis.
Exercise:
Stand upright and place one hand on a wall for support. Grasp your ankle and gently bend your leg backward, keeping your posture straight.
Hamstring flexibility to increase stride length
Short-distance runners rely on flexible hamstrings and strong muscle power to achieve longer strides. Without proper stretching, they risk injury from overexertion or overstretching. Regular hamstring stretching helps prevent muscle tears during sprints.
Exercise :
Place one leg on a bench. Keep your back straight and bend forward from the hips to stretch the muscles at the back of the thigh.
Warm-Ups: Preparing the Body for Sprinting
Sprinting requires explosive bursts of energy, making warm-up exercises essential for sprinters. A proper warm-up, typically lasting around 30 minutes, helps prepare the body, boost performance, and most importantly, prevent injuries.
Key Warm-Up Activities:
- Jogging: Raises body temperature, improves muscle coordination, and increases flexibility.
- Stretching: Focus on tendons in the upper limbs, lower limbs, and trunk.
- Dynamic Movements: Include targeted warm-ups like arm swings and gradually increasing stride lengths.
Footwear plays a crucial role in running performance and injury prevention:
- Short-Distance Runners: Lightweight spiked shoes improve grip and speed.
- Long-Distance Runners: Shoes with shock-absorbing and compression-resistant soles enhance endurance and comfort.
- Hikers: Footwear should reduce friction and absorb shock. Extra space in the toe box is essential to accommodate swelling during long treks.
- Supportive Accessories:
- Kinesiology Tape: Provides muscle and tendon support, especially around the knees and calves.
- Knee Pads: Recommended for those with knee pain or recovering from injuries to offer additional stability.
For endurance activities such as marathons, trail walking and hiking, proper nutrition is key to maintaining energy and preventing fatigue.
Carbohydrate Guidelines:
- 2–3 Days Before: Consume 4–6g of carbohydrates per kg of body weight to build energy reserves.
- 1–4 Hours Before: Eat 1–4g of carbohydrates per kg of body weight.
- During Activity: Intake 30–60g of carbohydrates per hour (equivalent to two pieces of fruit and a bun).
- After Activity: Consume 1.5g of carbohydrates per kg of body weight within 30 minutes, and continue every 2 hours to aid recovery.