Our Austin Podiatrists Share Tips for How You Can Help Prevent Fall Sports Foot Injuries
As a parent, watching your child excel in their chosen sport is a source of pride. However, with the start of the fall sports season, it's important to be aware of the risk of foot and ankle injuries. At Austin Foot and Ankle Specialists, our experienced podiatrists are here to help you take proactive steps to prevent sports injuries and provide expert care if problems arise.
Playing sports helps kids stay active, make friends, and develop confidence. Unfortunately, all that running, jumping, and quick pivoting can put stress on still-developing bones and ligaments. Common fall sports like football, soccer, volleyball, and cross country tend to be associated with heel pain, ankle sprains, stress fractures, and Achilles tendonitis.
Our podiatry practice is committed to helping patients of all ages stay on their feet. We offer comprehensive foot and ankle care using the most advanced diagnostic tools and treatment options available. From giving recommendations on proper footwear to creating custom orthotics or surgically repairing fractures, we'll do everything we can to help your child avoid feet and ankle injury or recover quickly if an accident occurs.
Understanding the Demands of Popular Fall Sports
It’s important to understand the risks of your child’s specific sport so you can help them develop habits to prevent injury. Here are some popular fall sports and common injuries we see from patients who play them.
- Football. Quick starts and stops, side-to-side movements, and direct contact put football players at risk for turf toe, Lisfranc injuries, ankle sprains, and fractures. Cleats with high ankle support are a must.
- Soccer. Fast-paced play on uneven fields makes soccer players susceptible to overuse injuries like heel pain and Achilles tendonitis, as well as traumatic injuries like ankle sprains and broken toes. Choose cleats that offer a balance of comfort and stability.
- Volleyball. Repetitive jumping can lead to Achilles tendon problems, ankle sprains, stress fractures, and plantar fasciitis. Shock-absorbing insoles provide extra cushioning and arch support.
- Cross Country. Long training runs, combined with racing on hills or uneven terrain, are notorious for causing shin splints, heel pain, tendonitis, and stress fractures. Supportive running shoes that fit well are essential.
- Field Hockey. The rapid acceleration, deceleration, and lateral movements required in field hockey put a lot of stress on the midfoot and forefoot. Common injuries include ankle sprains, metatarsal stress fractures, and neuromas. Insoles with extra metatarsal padding can help.
- Cheerleading. Complicated stunts and tumbling passes make cheerleading one of the higher-risk fall sports. Ankle sprains, stress fractures, and heel pain are common problems. Proper technique is key for injury prevention.
Proper prevention includes practicing good form and habits for your child’s specific sport. Encourage regular review and practice of their form so it’s second nature for the big game.
How Proper Footwear Can Keep Feet Safe
One of the most effective ways to prevent fall sports injuries is to wear sport-specific shoes that fit properly. Follow these tips when shopping:
- Replace old shoes. Shoes should be replaced after 300-500 miles of wear or at the first signs of wear. Inspect the tread, outsole, and uppers.
- Try on shoes late in the day. Feet normally swell throughout the day, so trying on shoes in the evening ensures you'll have enough room in them after a long practice.
- Prioritize comfort and fit. Shoes should feel comfortable right away without having to be "broken in." The toe box should be roomy enough to allow toes to wiggle.
- Use the right socks. Technical socks designed for sports wick away moisture, prevent blisters, and provide extra cushioning. Avoid thick socks that cause shoes to feel tight.
- Consider insoles or orthotics. Over-the-counter insoles or custom orthotics can correct biomechanical problems, distribute pressure evenly, and provide shock absorption.
- Double-check the fit. Athletic shoes should feel snug in the heel and midfoot but have some extra room in the toe box. Walk or jog around the store to make sure there is no rubbing or slipping.
Training Tips to Avoid Overuse Injuries
Many fall sports injuries are the result of doing too much too soon. Overuse injuries occur gradually from repetitive friction or high-impact activities. Reduce the risk with these training strategies:
- Prepare in the off-season. Staying active year-round keeps athletes from having to play catch-up at the start of the season. Focus on helping your kids build endurance, strength, and flexibility.
- Increase training gradually. Bones, muscles, and tendons need time to recover. Increasing training intensity or duration too quickly raises the risk of overuse injuries. Remind your child to increase by no more than ten percent per week.
- Diversify workouts. Performing the same activity over and over can lead to repetitive strain. Encourage your child to mix up workouts to build strength and flexibility. They can try cycling, swimming, or yoga for active recovery.
- Listen to your body. Remind your child not to ignore aches and pains. Discomfort that gets worse with activity could be a sign of an underlying injury that needs treatment before it becomes severe.
- Take time to rest. Rest days allow the body to repair and rebuild. Teach your child to get plenty of sleep and dial back the intensity if pain persists. Pushing through an injury will only make it worse.
Many of these suggestions take regular practice and reminders to implement effectively. Help your kids build strong preventative habits by reminding them of these best practices.
Preventing Traumatic Foot and Ankle Injuries
Traumatic sports injuries happen suddenly, usually due to a fall, direct blow, or twist. While not all traumatic injuries can be avoided, athletes can reduce their risk in the following ways:
- Regular warm-ups. Muscles are more flexible when they're warm. Remind your child to spend at least 5-10 minutes doing some light jogging or cycling before practice or a game.
- Proper technique. Have your child work with a qualified coach to learn proper body mechanics for jumping, landing, pivoting, etc. to minimize stress on the feet and ankles.
- Taping or bracing for vulnerable joints. If your child has a history of ankle sprains or chronic ankle instability, they may benefit from preventive ankle taping or bracing during sports.
- Practicing on even surfaces. Holes, ruts, or dips in a field increase the chance of a stumble or fall. Alert coaches to any noticeable irregularities before play begins.
- Cooling down after activity. Gentle stretching after practice or a game reduces muscle soreness and improves flexibility. Have your child focus on stretches for the calves, Achilles tendon, and bottoms of the feet.
What to Do When Injuries Happen
Sometimes, despite an athlete's best efforts, foot and ankle injuries occur. Prompt first aid can reduce pain and improve the chances of a full recovery. Remember the RICE protocol:
- Rest. Immediately stop any activity that is causing pain. Walking or putting weight on an injured foot or ankle can make the injury worse. Use crutches if needed.
- Ice. Apply ice as soon as possible to minimize swelling and numb the area. Use a thin cloth to protect the skin from direct contact. Ice for 15-20 minutes every 2-3 hours for the first few days after an injury.
- Compression. To reduce swelling, wrap the injured foot or ankle with a compression bandage. The wrap should be snug but not cut off circulation. Loosen the bandage if the toes feel cold or numb.
- Elevation. Prop the injured foot up on a stack of pillows so it is higher than the heart. This uses gravity to minimize swelling and bruising. Try to elevate the foot as much as possible in the first 48 hours after an injury.
When to See a Podiatrist
Not all fall sports injuries require medical care. Many minor sprains, strains, and overuse injuries respond well to rest and home treatment. However, athletes should visit Austin Foot and Ankle Specialists if:
- Pain is severe or does not improve after a few days
- There is significant swelling, bruising, or deformity
- It is difficult to bear weight or walk more than a few steps
- The foot or ankle feels unstable or gives out with activity
- There is numbness, burning, or tingling in the toes
- Symptoms have occurred in the past, or pain is in a previously injured area
Foot and ankle injuries are never something to ignore or attempt to play through. Continuing to participate in sports with an injury risks turning a short-term problem into a long-term or even permanent one. Early diagnosis and treatment by a skilled podiatrist is the best way for athletes to get back in the game quickly and safely. Watch for signs of pain after your kids’ games, and encourage them to practice safe habits to prevent future injury.
