02 Oct Prevent Heel Pain, Plantar Fasciitis and Sports Injuries This Summer
Summer is just around the corner, giving us plenty of reasons to get outdoors and stay active. Whether you’re returning to running, joining a new fitness class, hitting the tennis court or simply walking more, now is a great time to get moving – and stay moving without injury. But be warned: a sudden increase in exercise, changes to your training routine, unsuitable footwear and biomechanical issues can all contribute to foot and sports injuries like heel pain. Here are some of the common problems our podiatrists Russel Rubin and Trevor Proskewitz treat – along with their advice on prevention and treatment.
Heel pain and plantar fasciitis
Heel pain is one of the most common reasons people visit our podiatrists. Increased walking, standing for long periods, changes in footwear and a sudden increase in physical activity can all place additional stress on the feet.
One of the most common causes of heel pain is plantar fasciitis. The plantar fascia is a strong band of tissue running along the bottom of the foot, helping to support the arch and absorb shock when you walk or run. Repetitive stress can cause irritation in this area, resulting in pain around the heel or along the sole of the foot.
Plantar fasciitis often causes pain with the first steps in the morning or after sitting or resting for a while. It may ease as you get moving, but can return after prolonged walking, running or standing.
If you’re experiencing heel pain or symptoms of plantar fasciitis, don’t simply try to push through it. Our podiatrists can assess your feet, footwear, gait and biomechanics to identify factors that may be contributing to the problem. Treatment will depend on the individual and may include footwear advice, stretching and strengthening exercises, strapping, orthotics or other appropriate therapies. Getting the right advice early can also help prevent a minor niggle from becoming a long-term problem.
Sports injuries and overuse injuries
Summer often means an increase in sporting activities, from running and cycling to tennis, football and gym workouts. But doing too much too soon can put extra stress on your feet, ankles and lower limbs.
Common sports injuries can include shin splints, Achilles tendon problems, ankle injuries and other overuse injuries. They can develop when your body is unable to adapt quickly enough to increased training loads, particularly if you’ve changed your activity, intensity or frequency.
Our sports podiatrists can assess how your feet and lower limbs are functioning during movement and look for biomechanical factors that may be contributing to an injury. They can also provide advice on footwear, training and injury prevention, as well as help you safely return to sport.
Practical tips to prevent foot injuries this summer
Our podiatrists share these simple tips to reduce your risk of heel pain, plantar fasciitis and other sports injuries:
- Increase activity gradually: Avoid going from little exercise to long runs or intense workouts overnight. Increase your training load progressively to give your feet and body time to adapt.
- Choose the right footwear: Wear shoes that are appropriate for your activity and provide adequate support and cushioning. Replace worn-out athletic shoes when they are no longer providing the support you need.
- Warm up and cool down: Take time to prepare your muscles and joints before exercise by doing dynamic stretching. Conversely, do static stretches after your workout.
- Listen to your feet: Persistent pain is not something you should simply train through. If heel pain or other symptoms continue or worsen, have them assessed by our podiatrists.
- Vary your activities: Mixing higher-impact activities such as running with a lower-impact exercise like yoga/Pilates can help manage repetitive stress on your feet and lower limbs.
- Don’t forget everyday footwear: Summer often means spending more time in sandals or thongs/flip-flops. While convenient, these may not provide enough support for long walks or extended periods of wear.
How can our sports podiatrists help?
At footinjuryclinic, our sports podiatrists Russel Rubin and Trevor Proskewitz have more than 20 years’ experience each in podiatry, including helping active people and athletes manage sports-related foot and lower-limb conditions.
As sports podiatrists, they can assess your gait, biomechanics, footwear and training demands to understand how your feet and lower limbs are working together. This can help identify potential contributors to injury and develop a personalised treatment and injury-prevention plan. Book in to see them soon so that you can move confidently and stay injury-free this summer.