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Avoiding Foot Injuries When Playing Sport


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Foot injuries are a very common sports injury that can occur from overtraining, the secret to avoiding an injury when you first start training is - don't do too much, build your training up over time.

It is also very important to think of training in terms of hard and easy days and hard and easy weeks - make sure you give your body a chance to recover.

If you are a runner then you should consider having 2 days off for every 5 days on, and build up your distance covered by an increase of 10% per week.

Good quality running shoes are essential so old ones should be replaced with suitable shock absorbing shoes - ideally if you are running 20 miles per week you should look to replace your shoes every 4 - 8 months.

Stretching should also be carried out before and after running - this will help avoid tightness in the calf and hamstring.

Stretching the calf muscles helps to reduce the area of concentrated force to your feet. It has been shown that you can reduce pressure at the heel and the ball of the foot by over half with simple stretching of the calf muscle. Other benefits to stretching include increased blood circulation to the foot

Calf Stretch - The best stretch to the calf (achilles) is the wall stretch.

You can also perform:

Hamstring Stretch - To do this you need to straighten one leg with your knee locked in place on a foot stool. You then bend your body back and bring your head towards you leg.

Foot Anatomy

In order to understand how injuries to the foot can occur it is important to have a bit of knowledge of the anatomy of the foot.

The foot essentially acts as the foundation to the whole body, they also act as shock absorbers and produce propulsion for the body.

The foot and ankle contain:

  • 26 bones (One-quarter of the bones in the human body are in the feet. );
  • 33 joints;
  • more than 100 muscles, tendons (fibrous tissues that connect muscles to bones), and ligaments (fibrous tissues that connect bones to other bones); and
  • a network of blood vessels, nerves, skin, and soft tissue.

    This article has been written by Ross Fraser and talks about avoiding foot injuries when playing sport

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