Foot and ankle injuries in athletes: Treat sprain, turf toe and other injuries with this expert guide

Athletes are more likely to sustain foot and ankle injuries because they frequently push their bodies to their maximum. Even the most experienced athletes are susceptible to these injuries, which can impair their general health and performance. Athletes who wish to maintain peak performance must comprehend the most prevalent types of foot and ankle injuries, how to prevent them, and efficient treatment methods. Here are a few common foot and ankle injuries among athletes:

Ankle sprain

One of the most common injuries among athletes is an ankle sprain, especially for those who play sports like basketball, soccer, and tennis that call for rapid direction changes, says Dr Anuj Chawla, Consultant-Orthopaedics and foot and ankle specialist, CK Birla Hospital, Gurugram. He says that an awkward landing or rapid twist is usually the cause of an ankle sprain, which is caused by overstretching or tearing of the ligaments stabilising the ankle.

Prevention

Strengthening exercises: By using resistance bands and calf raises to strengthen the muscles surrounding the ankle, you can improve support and lower your risk of sprains, says Chawla.

Appropriate footwear: Sprains can be avoided by donning footwear that is appropriate for the activity and provides sufficient ankle support.

Balancing training: Using a balancing board or standing on one leg are examples of balance exercises that can improve proprioception and help prevent sprains.

Treatment

R.I.C.E. (Rest, Ice, Compression, Elevation): Using this technique as soon as possible after an ankle sprain can help minimise discomfort and swelling and hasten healing.

Immobilisation: Using crutches or a brace may be required, depending on the severity of the sprain, to stop further damage and promote healing.

Physical therapy: To fully recover and avoid further sprains, rehabilitation activities that improve strength, balance, and range of motion are essential.

Achilles tendonitis

The overuse injury known as Achilles tendonitis affects the tendon that attaches the heel bone to the calf muscles, says Chawla. It is more prevalent in runners and athletes who play sports that call for abrupt spikes in training intensity or recurrent hopping.

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Prevention

Gradual increase in activity: Steer clear of abrupt increases in the volume or intensity of your exercise. Achilles tendinitis and other overuse injuries can be avoided by gradually increasing exercise levels, says Dr Chawla.

Appropriate stretching: Maintaining flexibility and easing Achilles tendon stress can be achieved by routinely stretching the calf muscles, particularly before and after activity.

Supportive footwear: Achilles tendon pain can be minimised by donning shoes with sufficient heel support and cushioning.

Treatment

Rest and activity modification: It's critical for recovery to cut back on or alter activities that exacerbate the disease. Low-impact cross-training exercises, such as swimming, can help you stay healthy without overstressing your tendons.

Ice therapy: Using ice on a tendon helps lessen discomfort and inflammation.

Eccentric exercises: Certain exercises can help strengthen the Achilles tendon and promote healing by gradually dropping the heel below the level of the toes.

Ankle impingement and posterior ankle impingement

According to Dr Chawla, ankle impingement occurs when soft tissues around the ankle become compressed during movement, leading to pain and reduced range of motion. Posterior ankle impingement, which is common among cricketers

Prevention

Strengthening and flexibility: Regular stretching can help preserve flexibility and prevent impingement by strengthening the muscles surrounding the ankle.

Correct technique: Using correct technique when playing sports, especially when bowling in cricket, can lower the chance of posterior ankle impingement.

Gradual warm-up: By preparing the joints and muscles beforehand, a thorough warm-up can lower the risk of impingement when participating in activities that require a lot of ankle motions.

Treatment

Rest and activity modification: Recuperated athletes must rest and refrain from activities that aggravate their impingement.

Anti-inflammatory drugs: Non-steroidal anti-inflammatory medications, or NSAIDs, have the ability to lessen inflammation and pain.

Physical therapy: Exercises that increase stability and range of motion through stretching and strengthening help reduce discomfort.

Turf toe

Turf toe, which is frequently brought on by overextension of the toe, is a sprain of the ligaments surrounding the big toe joint, says Dr Chawla. It can happen in other sports where pushing off with force is required, although it is most frequently observed in athletes who play on artificial turf, including football and soccer players.

Prevention

Appropriate footwear: By preventing excessive toe extension, shoes with a rigid sole and sufficient forefoot support can lower the risk of turf toe.

Strengthening the toe: Toe curls and resistance band exercises are two exercises that help develop the muscles surrounding the toe joint, which can improve support and reduce the risk of injury. Applying tape to the big toe or donning a brace can aid in stabilising the joint and averting hyperextension when engaging in high-impact exercises.

Treatment

Rest and ice: Using ice and resting the toe will help lessen discomfort and swelling.

Taping or bracing: Using tape or a brace to provide ongoing support helps shield the toe from further damage as it heals.

Physical therapy: For a complete recovery, rehabilitation activities that strengthen the toe and restore range of motion are crucial.

Gradual return to activity: To ensure that the toe is completely healed and strong enough to tolerate stress, athletes should gradually resume all forms of physical activity.