STRONG FEET AND ANKLES = STRONGER ATHLETES
Due to the extreme usage of their feet and ankles, whether it be pounding from running, quick stops and starts, or lateral movements, athletes are prime candidates for injury, reinjury, and secondary injuries (which can also result in ongoing painful conditions relative to the feet, ankles, and lower body if left untreated).
Did you know that the dynamic relationship between the foot’s arch, bones, ligaments, and muscles creates the ability to absorb up to four hundred times the body’s weight? Or that the body converts all of this force into functional movement (walking, running, jumping)? It is for all the above reasons (and more) that having strong feet and ankles is critical for optimal sports performance and injury prevention.
Ideally, the best approach to having strong healthy feet is personalized treatment and individualized care. We recommend that all athletes have a biomechanical examination performed by their sports medicine podiatry specialist or physician before or during each season. A biomechanical examination includes a detailed analysis of sports movements which can help to improve performance and reduce the risk of injury. Additionally, incorporating some of the components below can help to ensure that an athlete stays functioning at the highest level when it comes to maintaining a strong and stable foundation, which starts with the feet.
Proper Footwear Selection is Key
Specialized footwear is required in almost every sporting activity, and each is designed to meet the needs of the players in each of their respective sports. For example, players of lateral sports such as tennis, basketball, football, and hockey require stability for side movements and a lower insole to allow for sudden directional shifts. Runners on the other hand require more supportive footwear and need ample shock-absorbing cushioning.
Warm-up, Stretch, and Cool Down
It is of vital importance for athletes to include foot and ankle stretches and exercises as part of each warm-up or pre-activity routine.
Some exercises that can be helpful are:
Heel raises
Ankle rotations
Toe curls
Cooldown exercises are important for preventing injuries. They usually include static stretching and gentle movements to help the body return to its pre-exercise state. Cooldowns also help the body remove metabolic waste products that can cause muscle soreness and fatigue.
Some cool-down exercises include:
Calf stretches
Stretches for the plantar fascia
One-legged forward bends
Knee-to-chest stretches
Recover and Rest
Recovery has taken a front seat in the world of high performance. Whether it’s the start of the season or a new training routine, the body needs time to prepare and adjust to the increased level of activity which will also help to reduce the risk of injury.
It’s recommended to allow the body “rest” for at least 24 hours between intensive training sessions and avoid pushing through pain or discomfort during activity to aid in recovery and reduce the risk of injury.
Massage therapy has been shown to aid in recovery by improving circulation, muscle function, and flexibility, reducing inflammation in muscles, tendons, ligaments, and joints (which can help them heal faster), as well as promoting relaxation which helps to promote quality sleep and reduced anxiety.
In summary, having regular biomechanical examinations performed by a sports medicine podiatry specialist or expert physician, exercising your feet regularly, incorporating massage, and proper shoe selection are all valuable components when it comes to preventing injuries and building a strong foundation. Always remember to allow the body time to gradually adjust to increased activity and avoid pushing through pain or discomfort during activity.
To schedule your routine biomechanical examination or if you or someone that you care for is feeling pain in the feet, ankles, or lower body call our office at (610) 522-9200 or contact us via our website www.drleecohen.com/contact to schedule your appointment today at our Cherry Hill, N.J. Sports Medicine Podiatry Center or Ridley Park, PA. office location.
To learn more about common sports injuries and causes of preventable sports injuries visit https://www.drleecohen.com/common-sports-injuries.