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Playing sport regularly is a great thing: it’s enjoyable, good for our health, our mind and recommended by medical professionals everywhere. However exercise can have a distinctly unhealthy effect on our feet. When we run, our body weight is multiplied up to three times, with our feet bearing the brunt of this stress at every stride (over 500 strides per Km, per foot). An average-sized man will process 60 tons of weight through each limb per Km.

The demands made on your feet and lower limbs can lead to a range of injuries, including blisters, sprained ankles, torn ligaments, shin splints (leg pain), knee pain, lower back pain and other joint or muscle problems. Added to these are common complaints such as corns, callus and athlete’s foot. Asking too much, too soon if your joints and muscles can lead to injury. Running style, poor footwear and even minor limb length differences can also contribute to injuries.

cricket

cycling

dancing

football

golf

racquet sports

rugby

running

skiing

walking and hiking

So how do you look after your feet when playing sport?

As in all aspects if foot care, prevention is the key. You can look after your feet easily by following these simple rules:

• Condition yourself gradually with stretching exercises for fifteen to twenty minutes before starting any activity, and remember to warm down.
• Wash your feet every day and dry thoroughly, especially between the toes.
• Wear only good quality, well-fitting socks.
• Always use the correct shoe for each sport and surface.
• Get in shape. Being overweight or out of shape places added stress on the feet.

What if I have an injury?

Rest is best for minor injuries. you can then gradually return to exercise when any pain of discomfort has gone. If there are any cuts, wash them and cover with a clean dressing. Leave blisters unopened, if possible. I.C.E. – ice, compression and elevation – helps with most minor sprains and strains. If the problem is more serious, or if you are in any doubt, it is best to seek the advice of a podiatrist. Podiatrists can treat a number of acute injuries, and can also help prevent injuries developing in the first place.