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5 Common Exercise Injuries to Your Feet and How to Avoid Them by Lisa Miller (Guest Post for CASS Fitness)

One of the leading reasons of foot injuries are exercises. Why is it leading? Our feet contain over a quarter of the bones of the entire body, along with hundreds of nerves, ligaments and muscles. They bear the whole body’s weight, and during exercise and activities involving a large amount of force, they usually bear over 20 times your usual weight, so injuries are bound to happen.


When you perform excessive exercise, lots of different types of injuries can happen, so in this article today, we will discuss the types of injuries, and provide you with their prevention techniques. So, let’s begin!


1.) Turf Toe


Metatarsophalangeal joint sprain, or in simple words, turf toe, is an injury to the connective tissue between the foot and the big toe. It usually occurs when the big toe bends up forcefully beyond its limit during motion. It usually happens during sports involving artificial turfs, but can also be caused during martial arts and exercise. How can you prevent it?

  • Use tight shoes to restrict additional movement of the toes. This will help you immensely as the main factor due to which turf toe injuries happen is because of the large exposure and vulnerability of the toes.

 


  • Orthotics are not limited to healing process, you can use them for preventing injuries too! Make some custom orthotics as home or get some from the supermarket for extra protection from other injuries except for turf toe as well.

You can obtain more information here: http://www.webmd.com/fitness-exercise/turf-toe-symptoms-causes-and-treatments


2.) Sesamoiditis


Sesamoiditis is generally described as the inflammation of the heel just below the big toe. It is associated with the two bones (sesamoids) of the big toe. Dull pain can be felt when you put pressure or weight on the toes, especially when you jump or use them for high-impact activities like exercising. How can it be prevented?

  • You can prevent this injury by immobilizing the big toe using thick cloth during exercise. This will allow the toe to relax and not bear all the weight by itself, which is one of the biggest causes of Sesamoiditis.

  • You can also use specially accommodated orthotics to keep the pressure of the toe.



You can find more information regarding Sesamoiditis here: https://www.myfootdr.com.au/conditions-treated/sesamoiditis






3.) Stress Fractures


Stress fractures are one of the most common injuries during sports and exercises, and studies suggest that almost 76% of all athletes have had a stress fracture at least once in their lifetime. They are hairline fractures, which are sometimes in the big heel bone, but mostly in the long bone of the foot. They are caused by high-intensity activities and training, but can also happen if you wear bad fitting shoes and play on hard surfaces. Swelling should not be expected, but the affected area may be tender and painful to move. They generally heal on their own, while sometimes surgery is required. What is the best prevention technique from them?

  • Most doctors tell patients that the reason they got a fracture is because they dramatically increased their daily physical activity. Start off slowly, and then slowly build momentum every week.

  • Wearing high-quality exercise equipment can prevent stress fractures on an increasingly large scale. Don’t wear sport shoes that are worn out.

  • Warm up before exercise for a few minutes. If you feel pain during the high-impact activity, stop and go back after a few minutes.



For more information, go to http://www.webmd.boots.com/foot-care/stress-fractures-symptoms-diagnosis-treatment


4.) Black Toe


Black toe, or in complex terminology, subungual hematoma, is an injury that particularly occurs in the nails of the toe or fingers. When the toe repeatedly hits a hard surface, or if a large amount of weight is displaced on it, blood will clot in the nails or the nail bed. This will cause the nail to become pitch black, and is very painful. It can also result from a hard single strike, like kicking a ball. It is common in reckless exercise, hiking, skiing, running and tennis. The nail is removed, or left untouched if it is falling on its own, as a new and harder one will grow back in 2-3 months. Below are some things you can do to avoid having this terrible injury:

  • Always wear thick shoes while exercising and lifting heavy weights, and avoid having large nails as they can increase the chances of getting a black toe.

  • You can also wear shoes with toe boxes as they help in separating the toes from each other. Having them together can result in multiple black toes if something unfortunate happens.

Get more information from http://www.footvitals.com/toenails/black-toenail.html


5.) Plantar Fasciitis


Plantar Fasciitis is the worst of all the injuries of the foot, as it is a disorder that affects the heel and bottom of the foot, causing an immense amount of pain. According to studies, about 4% to 7% have had heel pain in their lifetime, and more than 80% of them were due to Plantar Fasciitis. It is very severe, especially in the start of the morning and after a long bed rest. The causes are not clear as of today, but the most common factors include obesity, a sudden increase in exercise and prolonged periods of standing and movement. They are generally cured with the help of medications and therapies, but more severe ones are treated by surgery or steroid injections. Now the question is, how can this be prevented from happening?







  • Use of the heels for a long time is one of the most common reasons for Plantar Fasciitis, so one should rest every 30 to 40 minutes during activities that involve prolonged periods of movement, like during shopping.

  • Obesity is a risk factor that increases the chances of Plantar Fasciitis by 70%, so those at risk should wear fitting shoes and rest for twice the time someone of an average weight would, preferably every 20 to 30 minutes.

Get more information regarding home remedies for treating Plantar Fasciitis from https://www.footcaresource.com/essential-oils-for-plantar-fasciitis/


Hope that these techniques and tips stated above have helped you in any way. If they did, share this article with others so that they may benefit from it as well. Remember, your feet are the main pillar of your body, so take great care of them, as nothing can stand without a sound and strong foundation.

 

Lisa Miller
Founder and Editor in Chief at www.FootCareSource.com
Lisa Miller is the founder and editor in chief at FootCareSource.com, a foot health blog dedicated to provide trusted advice and information about foot health, foot wear and foot friendly lifestyle choices. In her free time, she enjoys running and going to go to Zumba classes. Check out her blog to find more about Lisa and her work.
May 26, 2017 | Guest Posts, Health | 0

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