Essential foot care advice for anyone playing sports - PDF document

Sporty Feet Essential foot care advice for anyone playing sports Chiropodists and www.feetforlife.org Sporty Feet Contents Introduction .................................3 Foot health tips for all sports General advice ..............................4What if I have an injury .................4Children playing sports ..................5Professor Pod ................................5 Sports ........................................6Cricket .........................................8Cycling .........................................10Racquet Sports .............................16Running .......................................20Walking ........................................24 ootwear Advice General advice ..............................26....26Socks ...........................................26Blisters .........................................27 Further Information What does a podiatrist do? .............27Useful contacts .............................28Contributor biographies ..................28 Sporty Feet Introduction Feet have a rough time of it. They carry us the equivalent of fivethem less attention then they deserve and, if we playbattering they get. Fear not though help is atafter your sporty feet, childrenÕs sporty Sporty Feet Sport demands a lot of our feet, so weneed to take extra care of them Playing sport regularly is a great thing: itÕseverywhere. However exercise can have arun, our body weight is multiplied up to threestress at every stride (over 1,000 strides per mile,pain), knee pain, lower back pain and other jointjoints and muscles can lead to injury. Running So how do you look after your feet whenplaying sport? You can look after your feet easily byexercises for fifteen to twenty minutes beforeWash your feet every day, and dry thoroughlyWear only good-quality, well-fitting socks Always use the correct shoe for each sport andsurface What if I have an injury? Rest is best for minor injuries. You can thendiscomfort has gone. If there are any cuts, washpodiatrist. Podiatrists canin the first place. For further Foot health tipsfor all sports Sporty Feet Children and Sports As children take up a particular sport and becomecan occur. Growth, possible weight gain anddiagnosis made as soon as possible. Failure toinability to reach their true sporting potential.footwear for that particular sport. If a child indulges in any form of activity, injuriesquickly. Also, they tend not to rest when injuredand need to be monitored carefully. Very youngand not complain. All aches and pains ininvestigated professionally, particularly during urther Reading PDF booklet available from: www.feetforlife.org rofessor PBoots that Bite Back www.feetforlife.org You can also download Professor Pod in his The best entry will win a prize. Seewww.feetforlife.org for more information. Sporty Feet How playing football impacts on the foot Football can place a great deal of stress on thefoot and the more you play, the higher the stress.particularly when playing on surfaces such asastroturf. A player often stops suddenly andFootball boots can also be quite stressful on thefeet, particularly as most players wear a tight fitboots. This is particularly damaging for those Potential problems and when to seek We would advise anybody actively participating infootball who starts to feel pain in the foot, ankle orrather than later. People tend to persevere withpain, thinking that it will go away. There is a bigsession and pain that reoccurs after every training Maintaining healthy feet for football Prevention is always better than cure. Support yourfeet whenever you can, not only when playing butas much as possible. Toenails should always betoo short Ð you would not want to miss an Football Lindsay A Fitzgerald fungal or viral infection. These can appear minorcan be important in keeping a good posture,y. This is particularlyorthoses are also needed to support the feet.nerbrainbrainuse of orthoses for those with flat feet. Equipment required essential. There shouldnÕt be any signs of pressureon the foot after a game or training session. A pairunnecessary problems. It is strongly recommended Further information on page 26. Sporty Feet Five top tips when 2. Supporgood footweargood footwear5. Contact a podiatrist immediately if youhave any concern. See page 27. Sporty Feet Cricket BySimone McConnie How playing cricket impacts on the feet As with any sport involving running, repetitioustendons and the bones that support the feet. otential problems and when to seekthe help of a podiatrist Lower back pain Pain in the lower back may be an indication of Pain in the toes Yellow/green nails: may occur naturally or if aParaonychia: redness and swelling at the side Parch areaarch area Plantar fasciitis is very common. The pain canmornings after rest, but sometimes it can beworse after a game or training session and mayor may not involve discomfort in the heels.Retro calcaneal tendonitis is pain at the backof the leg a little, but not as far up as the calf. Sporty Feet Pain in the heel pain but can also occur in isolation. The pain isusually noted in the heel area on standing afterrest and sometimes only noticed after playing. Pain to the side of the foot near the outside of This problem may be due to rubbing from insidethe shoe, inappropriate shoe fitting or poor landing Generalised problems foot due to badly fitting footwear. It is importantdifferent and needs immediate attention.Verrucascauses a lesion looking like a corn. However,orthotics maybe required to assist with the ive top tips 1. Change socks in between games to avoid3. Make sure your foot wear is not too tight,5. Seek professional help for pain, structuralthan later. See page 27. Cycling 10 Sporty Feet How cycling impacts on the foot down on the bicycle pedal to move forward. This otential problems and when to seekthe help of a podiatrists Every day, podiatrists treat cyclists who have Achilles Tendinitis inflammatory medications. Chronic pain or any Knee Pain Cartilage irritation or deterioration, usually under Sporty Feet 11 imbalance, improper saddle height or faulty footpositioning on the pedals. Numbness Impingement of small nerve branches betweenthe second and third or third and fourth toes canWider shoes, or loosening toe straps or shoe lacestry a clipless shoe system. Numbness or tinglingknown as Òacute compartment syndromeÓ, whichrequires immediate medical attention. Sesamoiditis Sometimes known as the Òball bearings of thefootÓ, the sesamoids are two small bones foundthoses. Shin Splints Pain to either side of the leg bone, caused byProper stretching and corrective orthoses for Equipment required feet to the pedals. The lack of shank support inarch while pedalling, which may cause arch pain, designed for racing and mountain biking. For therider well and have become popular recently. Cycling tips 1. Carefully choose the shoes you will wearTo stop pain before it starts, podiatristsbefore and after getting on the bike. Ridersshould start slowly and work up to normal Copy reproduced with permission from the American Podiatric Medical Association. www.apma.org and www.ourfootdoctor.com 12 Sporty Feet It is important for dancers to look after themselvesprime assets that are often overlooked are the feet. premium condition so they can perform to thethe average person, due to long hours spentexercising, training and performing. Common dancer foot ailments eg landing on the forefoot after a jump. This inelastic metatarsal bandages or a simple orthoticFriction blisters are another big problem forfit correctly. This does not always prevent blisters,especially after a long dance session, but ill-fittingthe blisters persist try wearing two pairs of socks Dancing Copy reproduced with permission from www.foothealthcare.com Sporty Feet 13 How Irish Dancing impacts on the foot sports. The majority of the body weight isthe bottom of the foot which support ofstresses are often repetitive and Potential problems and Soft tissue: such injuries which areNerve: common injuries are pain(MortonÕs neuroma), damaged nervesare common. Maintaining healthy feet for Irish Dancing backwards and forwards under thearch. Calf stretches are also very useful.Cut nails short so they donÕt impact Equipment required Strapping tape can help supportthe foot if injured.Nail cutters are useful if the nail isdamagedIce on standby for swelling. Focus on Irish Dancing By Robert James Hill Five top tips when 3. Joint mobilisation, grasping hold of4. Shoe padding, protection and orthoticcorrection to aid the support of the foot. How playing golf impacts on the foot affects the scorecard at the end of the day. these forces, and can lead to injury. However, a full round of golf adds up to a four or Potential problems and when to seek help make your feet an asset, not a liability, tooverload certain structures, andtendons. Orthoses will equalise the weight loadcan bring on blisters, neuromas (inflamed nerveendings) and other pains in the feet. Podiatristsconservatively to allow for a quick return to thesport. When injured, participation is no substitute forrehabilitation. Injured body parts must beit slowly. Orthoses: preventing pain, improving game For the foot that is not able to function normallybe achieved through the use of orthoses, customshoe inserts that can be prescribed by apredisposition to injury brought on by 14 Sporty Feet Golf If biomechanicalproblems are presentin your swing, they willinvariably cause symptoms when walking thesecondarbenefit of an improved swing throughproper foot function. Equipment required Once driven by fashion, golf shoes were wing-tip comfortable if you were taking a good longternoon when the feet are slightly swollen.Try on shoes with the same socks youÕll wear on Maintaining healthy feet for golf to golf can help in injury prevention. A sports Sporty Feet 15 Five top tips when 1. Start easy and build up your playingtime carefully.DonÕt forget to stretch regularly,3. Fit your shoes with the socks that youplan to wear.4. Stretch to alleviate stiffness after a dayof golf.5. Lift with your legs. This applies tolifting golf bags in particular - bending odiatric Medical Association. www.apma.org 16 Sporty Feet How playing racquet sports impacts on Racquet sports players burn a lot of calories onthe court. Their feet get quite a workout too. Thegame requires constant movement: forward andbackward, side-to-side, running, jumping,With all this pounding that the feet, ankles and otential problems and when to seekthe help of a podiatrist One of the most frequently encountered courtinjuries is the common ankle sprain, due to thets. Other court injuriessports. Inconsequences. Whether competing in courtsports on an organised level or as an amatuer,the foot should not hurt. If pain persists, consultAnother common injury site is the heel. Heelpain can indicate a plantar fascia injury or bonespur. The plantar fascia is a thin, very strongtissue band that supports the arch of the foot,Over time and with repeated shocks, micro-Other problems occurring in any sport that mayand muscle tightness. Wearing the correct Racquet Sports Sporty Feet 17 Equipment required the sport for which they are designed. So whensports. These shoes will provide stability for side-to-and-go action. Select tennis shoes based oncomfort. Price, brand name and special featuresmean nothing if the shoes do not fit comfortably.Select sport socks that are designed for racquettennis shoes, be sure to try on the socks withReplacement insoles for shoes can also make a Special shoe orthotics (inserts) may correct abnormalreduce the risk of foot injury. Always talk to athe correct orthotic for your feet. Remember, the rightand less prone to injury. orts Five top tips behind the other. Always roll the weightdonÕt stretch to the point of producingpain.2. Buy new, high-quality athletic shoes3. Have the proper footgear for the sport;4. Seek appropriate support for arches;thotics (inserts) in shoes. For children, be aware of the potentialheel. Persistent heel pain is more thanparticipation immediately and a .feetfixer.com 18 Sporty Feet How playing rugby impacts on the foot surfaces, and in every kind of weather. Researchtackle a player) or more commonly, throughspecifically relate to the playerÕs position. Front row players in particular are subject tohigh degree of knee and cartilage injury, calfmetatarsals. The incidence of injury in centresforce. Interestingly, during training sessions,both forwards and backs. Potential problems and when best to traumatic events resulting in direct injury orimpact on joints and soft tissues and ultimatelyand disability.damage in particular of the big toe jointblisters or haemorrhage. Repetitive injury maylead to heel and arch pain, shin splints orsuch types of injury may be more difficult tomethods of sports medicine such as rest, coldand heat treatments, physiotherapy, Rugby Kerry Clarke Sporty Feet 19 rehabilitation. Where these methods areeffective, the results may be short-lived unlessThe key role of the podiatrist is to identify anythem by means of insole or orthotic therapymuscle function as part of the treatmentdirect contact injury. Equipment required Protective equipment available includes gumgloves, strapping, grease, support sleeves, shinguards and ankle braces. However, with theexception of mouth protection, there is no solidscientific evidence in support of or against thepreventative measure against injury and applies Five top tips when 1. Wear the correct rugby boot. Get them fittedsurface to minimise falls, joint sprains and3. If using insoles ensure they are used correctlyThe use of ankle protectors is an important5. Practice good foot hygiene. In rugby, the 20 Sporty Feet How running impacts on the foot Whether you are running for fun, fitness orrunning a marathon, you put yourself and your otential problems and when to seekthe help of a podiatrist Pain is the bodyÕs way of letting you knowTraining can cause normal aches and pains.muscles repairing themselves after training. Thistypically occurs one to two days after a trainingsession, and only lasts a couple of days. Aninjury is typically something that does not goare listed below: ain at the front of the knee Referrered to as Patellofemoral pain syndrome Pain typically on the outside of the knee ITBFSITBFSy with aoutside of the knee. Pain typically occurs as the Achilles Tendon pain endinopathy is another overuse injury,become painful after a particularly gruelling Running Tom Austen Sporty Feet 21 Shin splints Known as Tibial stress syndrome, this a pain thatafter exercise. A mechanical cause in relation toshin pain, and this should be addressed. Heel pain Otherwise known as Plantar fasciitis, this usuallymorning or after a period of rest. This improvesactivity you do. Podiatrists are in an idealposition to treat this, as orthoses can reduce the All of the above injuries need treatment orthoses, which are special inserts that go inside Maintaining healthy feet for running! Keep your feet clean and dry to prevent blisters.Ensure you shower and dry your feet thoroughlyafter you have been for a run, to prevent athleteÕsfoot. Change your trainers every 500 miles, toreduction of support. Trainers do not last forever! Equipment required! It is essential to get the correct footwear, as thisis vital to keeping you injury free and at peakperformance. Trainers Ôfunctional footwearÕ for running rather thanfashion-based footwear. There is also a multitudeof trainers with differing amounts of support tosuit different foot types. Find a specialist retailer Socks Specialist retailers should be able to advise youon specialist socks that have improved fit, wicksweat away from the foot, prevent blisters andsome even have silver threads to reduce smell Five top tips when 1. Wear the correct footwear. Get these fitted2. Wear the correct socks to reduce the risks of3. Warm up before you run.4. Stretch and warm down.towel and spare socks to change in to afteryour run. 22 Sporty Feet How skiing impacts on the foot so you may be more prone to injury whenpractising winter sports such as skiing andsnowboarding. Your feet and ankles areparticularly important in skiing, as they act ascan not only compromise your performance, butalso leave you open to further damage to thearea. However, these risks can be minimised Potential problems and when to seek Blistering and bruising avoided altogether. Not everyoneÕs feet are theankle will be prone to bruising and friction,While these sound like very minor problems,breaks on its own, apply an antiseptic and coverprone to blistering in a particular area, someskiers advise applying a dab of Vaseline to thearea in question before starting to ski as aplasters and blister cream before you go. Foot conditions Ski boots and the physical exertion of wintersports can exacerbate any pre-existing footmade worse by cold and tight-fitting footwear, Skiing Rose Brandle Sporty Feet 23 Equipment required Ski boots are the most important piece ofpressure exerted by the constant forward motionsprains, strains and fractures. Too tight, and theshould be snug but not too tight. You can test theslides backwards and forwards, the boot isRemember that you will be wearing your boots formust be comfortable. Choose boots carefully,trying on a number of models and wearing them Socks Socks are part of your insulation from the coldand are crucial in winter sports such as skiing.Good socks will not only help keep your feet dry Five top tips when skiing 1. Choose the right boots - this is essential,so donÕt rush it!skiing - donÕt layer, and donÕt wear cotton3. Take a first aid kit with you that contains4. DonÕt tuck your trousers into your boot.5. Look for ski clothes made of materials thattransport perspiration away from the skin,and waterproof outers to keep you dry. How walking impacts on the foot miles, which is tough on our feet. Yet our bodieswalking is good exercise. Walking helps theor at home, try to get up and walk briskly for atyou walk a lot, itÕs important to wear the rightfootwear which wonÕt damage your feet. otential problems and when to seekthe help of a podiatrist walking carries a significantly lower risk of injury.Consult your podiatrist if you start to develop Walking 24 Sporty Feet Sporty Feet 25 Equipment required comfortable, regardless of the type of walking youdo, is wearing properly fitting shoes. When buyingwalking shoes, try on several different brands,styles and most importantly sizes. Your feet canexpand as much as half a size during the day, soshop for shoes in the afternoon or early eveningwalks. Also, wearing the same type of socksTo get the best out of your walking shoes, youinside them and let them dry out completelyone in reserve. Maintaining healthy feet for walking ahead. Take your shoes for a Ôtrial walkÕ and buildup the distance gradually; donÕt try to complete theactivity. If you experience any discomfort or footpain, then it may be an indication that somethingmore serious is wrong. We all know that Òansmall injury from becoming a larger one. Five top tips Put on and lace both shoes of each pairand walk around for a minute or two.injury free. See page 4.4. If you experience any sort of foot pain,5. Before you walk, go through a warm-up Copy reproduced from www.walkingconnection.com 26 Sporty Feet Footwear should be given the same considerationas any other piece of sporting equipment. Sportsdurable, and should be right for the sport andsurface. If running, the shoe should haveheel for stability. Registered podiatrists will be able to give adviceon suitable footwear. They will be able to suggest Shoes for sporting activities ts-related injury. Running shoes running! They are very flexible, which enables Cross trainers for the foot when side-to-side Sports shoes combination of flexibility and sideways support. Fitness shoes with support and incorporate cushioning to Quick tips to remember when shoeshopping 1. Make sure you can wiggle your toes a little.2. Try on both shoes and walk a few steps to seeLeave 1cm of room from the top of yourFeet are usually biggest in the late Socks comfortable within your shoes but will also keepfeet. Whatever you do, donÕt wear 100% cottonsocks - they hold the moisture against the skin,causing painful blistering. Wool and silk are oftenirritating, you could try an acrylic blended sock. Footwear General Sporty Feet 27 away from the skin, keeping it nice and dry Blisters Foot deformities. How to prevent blisters Keep your feet dry. If a blister does occur, do not pop it. forming a ÔdoughnutÕ over the blister; tape the foam or felt in place or cover with a softmild soap and water; cover it with an antisepticointment and protective soft gel dressing to Further reading Choosing a sports shoe www.feetforlife.org/cgi-bin/item.cgi?id=477 eeping feet healthy for sportspeople www.feetforlife.org/cgi-bin/iadmin.cgi?page=16 Podiatry What does a podiatrist do? normal mobility and function. Podiatrists provide theidentify any medical or surgical condition that mayrequire further referral and management. They alsorelieve pain, treat infections and skin, nail, soft tissueteam. Podiatrists can also give expert advice onfootwear, so it is a good idea to take a pair of shoes How to contact a podiatrist To find a local podiatrist, you can either approachuse the following link on the SocietyÕs web page:www.feetforlife.org/cgi-site/chiropodist.cgi Become a podiatrist scope of practice of a podiatrist is often muchHigh Risk Patient ManagementSurgeryPlease visit www.feetforlife.org and click on thecareers topic for full details of this fulfilling career. 28 Sporty Feet Feet and Podiatry www.feetforlife.orgwww.diabetes.org.ukwww.epodiatry.comwww.csp.org Sports www.thefa.comwww.disabilitysport.org.ukwww.lta.org.uk www.ramblers.org.ukwww.runnersworld.co.uk.rfu.comwww.ukathletics.org Please visit www.feetforlife.org for may more sports Contributor Biographies and Contact Details Useful contacts The Society of Chiropodists and Podiatrists, Fellmongers Path, Tower Bridge Road, London, SE1 3LY, Tel: 0845 450 3720www.feetforlife.org and Podiatrists With the compliments of: Football indsay A Fitzgerald MScMScts Injury and Therapy, istook on an extended scope role as musculoskeletal podiatrist for Knowsley PCT. Herarticular area of interest is in the treatment and prevention of sports injuries. She worksfor the Football Association, biomechanically screening the womenÕs football squad andprescribing orthoses for those players that require them and worked as the senior team's ontact details: indsay FHonsHonsodiatry, PO Box 98, Manchester, M30 0XW, Tel: 07768 176669. Web: www.axis-podiatry.co.uk Cricket imone Lorde UK trained Podiatrist who has been practicing in Barbados for thelast 12 years. She has a keen interest in Sports Medicine, is a recent past treasurer ofhe Barbados Sports Medicine Association, and member of the American Association ofPodiatric Sports Medicine. She has played an active role in assisting in the Podiatrymanagement of members of the Barbados and West Indies Cricket teams working Contact details: Simone Lorde BSc Pod Med, Comfeet Clinic, Suite 1B, Pine Medical Center, Belleville, St. Michael, Barbados, BB11114. Tel: 246 436 6030Email: comfeet@caribsurf.com Irish Dancing oberJames Hill Worcestershire. Tel: 01905 794793 Rugby Kerry Clarke is Lecturer in Podiatry at the University of Ulster and is an AssociateMember of the Sports Institute Northern Ireland, running regular podiatry clinics for eliteathletes across a number of disciplines including rugby, athletics, hockey, and gaelicNorthampton Rugby Football Club and the All England Netball Team and for the last fiveyears has been Sports Injury Specialist to the Irish Rugby Football Union, Ulster Branch. Contact details: UU ClinicUU Clinic.ac.uk, Tel: 028 9036 8098 Running Tom Austen has provided Podiatry & Chiropody services at four London Marathons; wasFC and also works with Kent County Cricketers. Contact details: HonsHonsodiatry MChS, Podplus Trackside Shop &Clinic, The Julie Rose Stadium, Willesborough Road, Kennington, Ashford, Kent, TN249QX, Tel: 01233 66085, Email: tom.a@podplus.co.uk Web: www.podplus.co.uk Skiing Rose Brandle or the Society픀s Journals. She specialises in general, business and health journalism andcan be contacted at: rosybrandle@yahoo.co.uk