An Article Written By the New Step Podiatry team.
New Step Podiatry.
Are you ready to jump into summer with athletics, basketball, running, swimming, tennis, or cricket in Canberra’s great outdoors? While these sports are fantastic ways to stay fit and have fun, have you ever wondered what common injuries might be lurking on the sidelines? Our podiatrists have the lowdown on typical injuries associated with these activities—plus tips on prevention, management, and treatment to keep you moving all season long!
Athletics: Preventing Achilles Tendinopathy
Summer sports, such as Athletics, and sporting injuries, such as Achilles tendinopathy, are just around the corner – now is the time to talk about injury prevention!
Achilles Tendinopathy is a common overuse injury that can affect both active and non-active people however, it is prevalent in running sports such as Athletics. Achilles tendinopathy can cause pain, tenderness and swelling around the heel; all of which can lead to an inability to undertake one of our favourite Summer sports – Athletics!
Tips to Reduce Your Risk of Achilles Tendinopathy
- Manage increases to training load.
- Ensure that you’re wearing appropriately fitted Athletics shoes.
- Manage any underlying biomechanical abnormalities or musculoskeletal imbalances.
- Rest and recover!
Want to know more about achilles tendinopathy? Check out our blog article Achilles Tendinopathy – Risk Factors and Management.
Ankle Injuries in Basketball and How to Prevent Them
When playing basketball the feet and ankles take a beating. The quick starts and stops, cutting, jumping, running, falling over people and the ball all contribute to movements that test the ankle. Specifically, the outside ankle, the common spot for a “rolled ankle” aka an ankle sprain.
In saying this, it’s not just the movements of basketball that makes someone at risk of an ankle injury.
Risk Factors for Ankle Injuries in Basketball
- A history of ankle sprain/s, particularly if the ankle wasn’t rehabilitated prior to return to sports.
- Incorrect footwear; it’s best to wear basketball shoes which are replaced regularly.
- Poor conditioning of the feet and ankles; a lack of strength, flexibility and proprioception (balance).
- Poor technique, particularly in standing after a jump or collision.
- A lack of a warm-up prior to playing a game, but this one varies a lot with individuals.
- A wet surface; make sure those sweat drops are wiped up!
How Our Podiatrists Treat Ankle Injuries from Basketball
- Providing an exercise program that includes stretching, strengthening and proprioception (balance) exercises.
- Strapping/taping/bracing to control and support foot and ankle motion.
- Shoe modifications or inserts into the shoe such as orthotics.
- Hands on treatments such as massage, dry needling, cupping, mobilisation.
- Advice on whether to ice or not and how to manage swelling.
- Advice of how much activity you can do including returning to basketball.
Other Common Basketball Injuries Treated by Podiatrists
- Heel pain in children
- Heel pain in adults e.g. plantar fasciitis
- Sesamoiditis or pain in the ball of the foot
- Blisters
- Calluses
- Stress fractures of the bones in the lower limb
- Shin splints
- Achilles injuries
- Tendonitis
- Arch pain
Common Running Injuries: Stress Fractures, Runner’s Knee, and Shin Splints
There are multiple injuries you can experience when it comes to running. One of the more common injuries in the athletic population include: stress fractures, runner’s knees and shin splints.
Stress Fractures
Stress fractures are small cracks in the bone that can occur when the bone is subjected to repetitive force, like the impact from running. They’re a common injury in runners and people who participate in jumping sports or military training. If not addressed, stress fractures can worsen and potentially lead to more severe fractures. The most common area for a stress fracture is at the 2nd metatatarsal.
Runner’s Knee
Patellofemoral Pain Syndrome (PFPS), often referred to as “runner’s knee,” is one of the most common knee problems among runners. It refers to pain around the patella (kneecap) and in the front of the knee. While the exact cause can be multifactorial, it is believed to result from imbalances and malalignment in the forces controlling the patellar movement on the femur (thighbone).
Shin Splints
Shin splints, medically referred to as medial tibial stress syndrome (MTSS), is a common overuse injury among runners. They manifest as a throbbing or aching pain along the shinbone (tibia), typically on the inside part of the lower leg. This pain is often the result of inflammation of the tissues around the tibia.
For all these conditions, early recognition and proper management are key to preventing further complications. If a runner suspects they have one of these injuries, it is essential to seek a professional evaluation.
For more information from our podiatrists on shin pain check out our articles Shin Pain: What is it? Why do I have it? What should I do? and I Can’t Today, I’ve Got Shin Splints!
Foot Issues in Swimming and How to Manage Them
While swimming is generally considered a low-impact exercise that is easier on the feet and joints compared to activities like running or high-impact sports, some individuals may still experience foot issues while swimming. The most common things include muscle cramps, infections including tinea and warts and slips and falls.
Muscle Cramps
Common causes of cramps in swimmers include dehydration, electrolyte imbalances, overexertion, poor technique, muscle imbalances, and swimming in cold water. Prevent cramps by staying hydrated, maintaining proper electrolyte balance, and practicing good swimming techniques. If a cramp occurs, stop and stretch the affected muscle.
Infections (Tinea and Warts)
Tinea (athlete’s foot) and warts are common skin conditions in swimmers due to moist pool environments. Tinea is a fungal infection, while warts are caused by a virus. Prevent them by wearing swim shoes and practicing good foot hygiene.
Slips and Falls
Slips and falls near pools are a risk. These can cause fractures, bruising, ligament and muscle sprains. Prevent them by wearing non-slip footwear, using non-slip mats, and being cautious in wet areas.
Preventing Foot and Ankle Injuries in Tennis
Tennis is a high-impact sport that requires agility, quick movements, and sudden changes in direction. As such, it puts a lot of stress on the feet and lower extremities, leading to various injuries.
Common Tennis Related Injuries that a Podiatrist Manages
- Achilles Tendinitis: This is an overuse injury of the Achilles tendon, which connects the calf muscles to the heel bone. Tennis players are prone to this due to the constant starting and stopping during play.
- Plantar Fasciitis: Pain in the heel or arch of the foot may be due to inflammation or degeneration of the plantar fascia, a thick band of tissue that connects the heel to the toes. Sudden increased activity or improper footwear can contribute to its development.
- Ankle Sprains: Sudden changes in direction and potential missteps can lead to rolling or twisting the ankle, causing ligament damage.
- Tennis Toe: Also known as “subungual haematoma,” this injury is caused by repeated impacts or sudden stops that force the toes to press against the front of the shoe. This can cause bleeding under the toenail.
- Blisters: Blisters are formed from friction between the foot and the shoe. They’re common in tennis players, especially when playing in new or poor-fitting shoes.
- Neuromas: Morton’s neuroma is a painful condition that affects the ball of the foot, usually between the third and fourth toes. It’s a thickening of the tissue surrounding one of the nerves leading to the toes.
A podiatrist can offer valuable insights into prevention and treatment of these conditions, including recommending appropriate footwear, orthotic devices, rehabilitation exercises, and other therapeutic interventions.
Plantar Heel Pain in Cricket: Causes and Prevention
Ahhh summer, when the weather warms up and cricket is on free-to-air TV all day long—how blessed we are!
Cricket, specifically test cricket, sees players endure hours in the sun. These long hours increase the risk of ‘plantar fasciitis’. Have you ever heard of this on TV or radio when the cricket is on? Mitchell Starc was out of the Boxing Day Test in 2017 due to a bruised right heel.
Why Cricket Players Are at Risk of Plantar Heel Pain
Batters: Stand and run between the wickets, changing speed and direction at short notice. As the days wear on, the pitch surface can get quite hard and tiring on the feet.
Bowlers: Can have a heavy landing when their front foot hits the crease.
Fielders: Stand for long periods and may have to take a tricky catch that makes them land hard on their feet.
It’s not just the plantar fascia that can cause heel pain, which is why we prefer the term ‘plantar heel pain’ to avoid missing other causes.
Other Causes of Heel Pain
- Fat Pad Syndrome
- Bone Swelling or Bruising
- Nerve Entrapment
- Overuse of Muscles in the Foot
It’s not just professional cricketers who are at risk; weekend warriors are too, particularly if unconditioned to the conditions because they’re playing on a terrible pitch, don’t have suitable footwear, didn’t pre-train for the season, aren’t looking after their nutrition including hydration, are overweight, and people over the age of 40 are more susceptible.
There are many treatments for plantar fasciitis out there, but a correct diagnosis is key. It might not just be plantar fasciitis—you could have a bruised heel like Mitchell Starc! A podiatrist can help make an accurate diagnosis and then provide a suitable treatment plan.
Want to know more about plantar fasciitis and plantar heel pain, check out some of our other blog articles Heel Pain Treatment and Do You Have Heel Spurs?
Conclusion: Don’t Let Foot Pain Sideline Your Summer Fun in Canberra!
Summer sports are all about enjoying the sunshine and staying active—but what’s the fun if an injury keeps you on the bench? Whether you’re sprinting on the track, shooting hoops, or making a splash in the pool, our Canberra podiatrists are here to keep you moving pain-free.
Ready to Step Up Your Game? Book Your Appointment Today!
At our podiatry clinic, we prevent and treat sports-related foot and ankle injuries. From Achilles tendinopathy to plantar fasciitis, we’ve got the expertise to help you stay at the top of your game.
Don’t let injuries hold you back this summer. Take the first step towards healthier feet by booking an appointment with our podiatrists. Click the “Book Online” button and follow the prompts, or give us a call at 02 6198 4818 to schedule your consultation.
Stay active, stay safe, and keep enjoying all the fantastic summer sports Canberra has to offer. We can’t wait to help you put your best foot forward! Let’s Make This Your Best Summer Yet!
