Common sports injuries of the foot and ankle.

1) Ankle sprains are one of the most common sports injuries. The starting, twisting and stopping motions of running, basketball, volleyball, soccer, baseball and tennis place athletes at higher risk for this type of injury. Typically, ankle sprains occur during a fall, jump or turn. The athlete lands on the side of the foot or the foot is accidentally turned inward. This movement stretches or tears the small ligaments that support and stabilize the ankle. Sometimes, a snap is felt or a pop is heard. The ankle swells, is tender and painful.

2) Stress fractures and tears or strains to the muscle or ligaments can result from over training with resting the body. Running long distances without a break from training is a common example.

3) When the Achilles tendon (the tendon that connects muscles in the lower leg with the heel bone) is overstressed, it can become strained or torn. Sports such as basketball and jumping that tighten the calf muscles put athletes more at risk for this type of injury. A direct blow to the foot, ankle or calf in contact sports such as soccer and martial arts can also injure the Achilles tendon.

What should I do if I injure my foot or ankle during exercise or sports?

1) Immediately treat the injury with RICE. This means:

• Rest the ankle.

• Ice the area to decrease swelling.

• Compress the area by wrapping or taping the ankle.

• Elevate by placing the ankle on a chair or stool.2) When applying ice, be careful not to leave it on too long to prevent damage to skin or nerves. There are several good methods to use:

• Wrap a thin, damp cloth around the injury and place a plastic bag filled with crushed ice over it. Keep the bag in place by wrapping the area with an Ace bandage.

• Fill a bucket with water and ice. Place your ankle in the bucket just until it gets numb.

• Freeze water in a short Styrofoam cup or hold an ice cube with a hand towel. Slowly rub the injured area with the ice in a circular motion, being careful not to ice any area for longer than 20 to 30 seconds.

• It is best to ice the injury several times a day.3) If the discomfort persists or you feel a professional opinion is needed, call the Texas Foot & Ankle Center to schedule an appointment to see one of our specialists.

Easy exercises to strengthen the ankle after an injury.

1) After the swelling goes down, gently exercise the ankle by moving it up and down to help restore motion and flexibility. Sit comfortably in a chair and raise one leg at a time. Gently rotate the ankle in a circle to the right; then reverse the direction.

2) After about a week, you can add exercises for the heel and calf muscle. Gently turning the heel in and out. Stretch the calf muscles by point the toe and holding the stretch for about 10 seconds.

3) As strength returns, restore your balance by standing on one leg at a time with your hands out to the sides. You can also do the "runner's stretch" by placing both hands against the wall for support and putting one leg in front of the other. Bend the knee in the forward leg while you straighten the muscle in the other leg, keeping your heels on the ground. Change legs and repeat the exercise.

4) Stand with both feet firmly on the ground. Push off with the toes, slightly lifting the ankles. Do this repetition a minimum of 10 times.

5) Muscles and tendons that are warmed up are more flexible. You can soak the ankle in warm water before you begin to exercise. Then apply ice after the exercise session to reduce any irritation or inflammation.

When can I return to sports or exercise?

When any discomfort or swelling is gone, and you have complete range of motion in all directions, you can return to your normal routine. The muscles around the ankle should be strong, and you should have good balance. The most important guideline is to listen to your body; don't continue if it hurts.

You can use a brace for support to help prevent re-injury. However, a brace is not a substitute for strong muscles or a fully healed injury.

Wear the right shoe for the activity

The right kind of footwear is the key to comfort and injury prevention. Shoes that don't fit well can be harmful, especially if they're too small, too narrow in the toe, too big in the heel or not suited to the specific activity. If you only jog once in a while or ride your bike around the block on occasion, all-purpose cross-training athletic shoes will do the job. But if you are a more serious exercise enthusiast or actively play sports, select a shoe designed for the activity. For example, aerobics shoes have extra impact-absorbing cushion. Walking shoes have extra shock absorption at the heel and soles that aren't too thick to keep the ankle stable side to side. Court shoes help the body move forward, backward and side to side abruptly. Most athletic shoe stores group shoes by activity. Select the type you need and the brand that fits best.

Selecting the Shoe for the Best Fit

• Try on shoes at the end of the day when your feet are at their largest.

• Wear the same type of sock that you wear for the sport or exercise.

• Allow about one half inch between your toes and the end of the shoe.

• Don't go for a break-in period. Shoes should fit comfortably in the store.

• Shoe that are wide enough don't crowd the toes

• The heel should have a firm grip and not slip when you walk.

• Measure your feet periodically; they get longer and wider with age.

• Try on both shoes; most people have one foot longer than the other.

• Shoe size varies by the manufacturer.

• Wear the new shoe for a short time so it adapts to your foot before you have an important game to play.

• Buy more than one pair and rotate them for longer wear.

• Replace athletic shoes when the tread or heels wear out.

Six General warm-ups Tips to Prevent Injury

1) Warm-up your muscles before any sports activity by doing jumping jacks or running in place for three to five minutes. Then slowly stretch, holding each stretch for 30 seconds.

2) Moderate physical activity for 30 minutes every day, rather than two intense days of activity on the weekend is better for your body and reduces your risk of injury.

3) If you are beginning a new sports activity, take lessons or get coaching so you develop proper form and reduce your risk of injury.

4) We're less flexible as we age, even if the body is in good shape.

5) Build up slowly. Some experts call it the 10 percent rule. Increase by no more than 10 percent every week. For example, don't double your weights weekly or go from a two-mile run every day to a four-mile run.

6) The best fitness routine combines cardiovascular (aerobic) exercise, muscle toning, strength training and flexibility.