Be Aware Of These Common Spring Foot and Ankle Injuries
Spring is here with its warmer temperatures and after months of cold weather, we’re all itching to get active outside. And that’s a great thing. But before you step out the door, take a moment to learn about five foot and ankle injuries that are common in the spring and how you can prevent them.
Common Spring Foot and Ankle Injuries
We see many of these foot and ankle injuries all year long. But, because they’re overuse injuries, they’re most common when you suddenly increase exercise or activity levels. And, because that often happens at the start of spring, this is the time to watch out for trouble.
1. Achilles Tendinitis
This inflammation in your Achilles tendon develops when it’s facing a lot more pressure, either from weight gain, or an increase in activity level. Unfortunately, both of those are possible in the spring, if winter inactivity left you heavier and anxious to get out and run or walk off those extra pounds. To avoid trouble, start slowly easing back into activity. Don’t assume you can run or walk as far as you did before taking a break. And, if you notice any pain in your calf muscles or ankles, take a recess from your activity and come into the office if you don’t feel better in a day or two.
2. Shin Splints
This injury means you’ve minorly damaged the muscles and tendons around your shinbones. If you feel pain in the front of your shins when you walk or run, that could mean you’ve made small tears in these muscles. To avoid this injury, follow the same advice as above—ease into new spring activities. But, if you’ve already got discomfort, stop all activity, and make an appointment with Westfield, Ind. podiatrist Dr. David Sullivan to avoid further foot and ankle injuries.
3. Ankle Sprains
Spring showers make roads slick. But warmer temperatures and longer days are too tempting for those of us who spent the Indiana winter indoors. As a result, we see plenty of patients who have slipped on slick surfaces and rolled their ankles, resulting in a sprain. Symptoms include swelling and difficulty bearing weight. While you may be able to walk on a sprained ankle, doing so can extend your recovery time and cause future complications. Take a break from movement and schedule a physical exam to find out the best treatment for your sprain and to rule out more serious injuries like a broken foot or ankle.
4. Heel Pain
All year round, the heel pain of plantar fasciitis is one of our patients’ most common complaints. Sometimes, your body’s biomechanics are to blame. But in spring, heel pain could be another form of overuse injury. Why? With plantar fasciitis inflammation attacks the connective tissue that connects your heel to your toes on the bottom of your foot. Many things can cause this inflammation, but tight calf muscles and lots of exercise tug and stretch it too far, leading to pain.
5. Blisters
If you’re buying new shoes this spring, you’ll want to break them in to prevent blisters. Before heading out on a long walk or run, make sure you can wear your new shoes for extended periods of time and that they are comfortable. Wearing moisture-wicking socks can also help to prevent blisters by keeping your feet dry. Socks with moisture-wicking technology wick away excess sweat.
How to Prevent Spring Foot and Ankle Injuries
By now, you may be wondering what you can do to help prevent these injuries. That’s why we’ve put together some tips to help keep you injury-free this spring.
Make sure you have the right footwear. Look for athletic shoes that comfortable, have a firm, stable, sole and can potentially accommodate orthotics if needed for additional support. Dr. Sullivan recommends the following brands when looking for a good pair of athletic shoes: Hoka, Brooks, ASICS, New Balance (model 800 or higher), Mizuno, Altra and Saucony. If you’re playing tennis, basketball or another specific sport, you’ll want to wear athletic shoes made for that sport. To ensure the best fit, it’s best to go to a shoe store that specializes in athletic shoes and will take the time to look at your gait, make sure the athletic shoes are supportive for your foot structure and fit your feet correctly.
Make sure you have the right footwear. Look for athletic shoes that comfortable, have a firm, stable, sole and can potentially accommodate orthotics if needed for additional support. Dr. Sullivan recommends the following brands when looking for a good pair of athletic shoes: Hoka, Brooks, ASICS, New Balance (model 800 or higher), Mizuno, Altra and Saucony. If you’re playing tennis, basketball or another specific sport, you’ll want to wear athletic shoes made for that sport. To ensure the best fit, it’s best to go to a shoe store that specializes in athletic shoes and will take the time to look at your gait, make sure the athletic shoes are supportive for your foot structure and fit your feet correctly.
Always warm up and cool down. Warming up means stretching your muscles before attempting any exercise. Stretching reduces the risk injury and of decreases muscle soreness after exercise. At the end of exercising, make sure you give your body time to cool down. After slowing down your heartbeat and returning your body temperature to normal, take the time to stretch again. Stretching at the end of exercise helps to increase your range of motion and flexibility and helps prevent stiffness and muscle cramping.
Don’t overdo it; listen to your feet and ankles. Continuing when your body needs a break can increase your risk for foot and ankle injuries. When becoming active again, it’s best to start small and remember the 10% rule. Don’t increase your activity by more than 10% per week. This applies to increasing your distance, the intensity of your activity, the amount of time and the weight lifted. If 10% is too much, then go with 5% or less if needed.
Foot and ankle injuries can put a damper on spring fun. But don’t worry: if you come in at the first sign of discomfort, we can usually treat them with minimally invasive procedures. So schedule your appointment with Dr. David Sullivan serving Westfield, Carmel, Noblesville, Fishers and Zionsville, Ind. He’ll get you back out in the spring sun sooner than you think!