 Newsletter
– Winter 2006
Indoor
Sports are Hard on Feet
Children's Feet Need Special Attention
Protect
Your Ankles From Winter Falls
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Indoor
Sports are Hard on Feet
In the winter months many recreational athletic activities move
indoors. Indoor facilities are available for many sports such
as tennis, soccer, basketball and volleyball. Even runners can
keep in shape using the track at the local health club. The hard
surfaces found indoors can cause quite a pounding for your feet
and ankles. Some of the injuries most commonly affecting indoor
sports participants include:
Stress
fractures.
The most frequent site for stress fractures is the metatarsal
bone. However, they can occur in any one of the 28 bones in the
foot, and if not properly diagnosed and treated, can lead to long-term
consequences. Persistent pain in the foot is a warning sign that
something is wrong.
Heel
pain. The heel is another common injury site. Pain may
be due to plantar fasciitis, an inflammation of the band of tissue
that extends from the heel bone to the base of the toes. However,
pain in this area may be due to other conditions, including stress
fractures and tendon problems.
Achilles
tendon injury.
The longest tendon in the human body, the Achilles runs down the
back of the lower leg and connects the calf muscle to the heel
bone. Overuse of the tendon, when too much stress is placed on
the tendon too quickly or when it is over stretched, leads to
micro-injury of the tendon fibers or rupture of the tendon.
Prevention
Conditioning and common sense go a long way toward preventing
serious injuries.
Always
warm up.
Before beginning an activity, get the blood flowing into those
muscles and tendons by walking around the court a few times or
spending 10 minutes on an exercise bike.
Gently
stretch.
Hold the stretch for 30 to 60 seconds; you should have to do each
stretch only once, and never stretch to the point of pain.
Use
proper footgear.
Use the appropriate shoe for your activity and foot type, and
replace shoes frequently. Proper support of arches is critical.
If
you do experience pain, discontinue the activity. If, after a
couple of days of rest, pain persists, make an appointment with
our office for an evaluation. Don't let a foot or ankle injury
keep you on the sidelines this winter!
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Children's
Feet Need Special Attention
If your child is playing an indoor sport this season, watch for
signs of injuries to the growth plate of the heel. In children,
the heel bone is not yet fully developed until age 14 or older.
Until then, new bone is forming at the growth plate, a weak area
located at the back of the heel. Too much stress on the growth
plate is the most common cause of pediatric heel pain. If pain
in this area occurs, the child should stop playing until he or
she can be properly evaluated and diagnosed.
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Protect
Your Ankles From Winter Falls
Rain, snow, sleet, ice… or a combination of them…
often greet us as we walk out the door in the winter months. That's
one reason why this is prime season for ankle injuries.
A
bit of caution can help prevent ankle sprains and fractures from
ruining your plans for enjoying the winter months:
Choose
the right shoes. High heels are a recipe for disaster on
slippery surfaces. Shoes or boots with traction soles provide
a more secure footing. Carry the high heels with you, and change
into them when you arrive safely at your destination if you need
to dress up.
Take
care when exiting your car. Watch what you're about to
step on as you get out of your car. If the surface is slippery,
move the car to a different spot or hold on firmly to the door
frame as you stand up. And keep your hands free to support you…
don’t try getting out of the car with your hands full of
packages.
Use
outdoor lighting. Doorways, porches, stairs and sidewalks
outside of your house should be well-lighted so that you, your
family and guests can easily see where slippery spots may be hiding.
What
If You Do Injure Your Ankle?
Immediate attention is required for any ankle injury to prevent
further damage to the ankle joint and avoid chronic ankle problems.
Both sprains and fractures of this complex joint are serious injuries
that should be evaluated as soon as possible. Until you’re
able to get into our office for anevaluation, follow the "R.I.C.E."
principle:
- Rest.
It is crucial to stay off the injured foot, since walking can
cause further damage.
-
Ice. To reduce swelling and pain,
apply a bag of ice over a thin towel to the affected area for
20 minutes of each waking hour. Do not put ice directly against
the skin.
-
Compression.
Wrap the ankle in an elastic bandage or wear a compression stocking
to prevent further swelling.
-
Elevation. Keep the foot elevated
to reduce the swelling. It should be even with or slightly above
the hip level.
This information was developed by the American College of
Foot and Ankle Surgeons.
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