A fracture refers to a break in your bone. Most types of fractures happen due to accidents, injuries, overuse, or repetitive activities that strain the bones. Therefore, athletes who participate in running sports, like basketball, ultimate frisbee, and soccer, are particularly prone to developing fractures. If you fall under this category, it is essential to take steps to keep safe. Here are some strategies on how you can prevent a foot fracture when playing sports.
Gradually Conduct Training Adjustments
Athletes should consistently upgrade their training to improve performance. However, any dramatic increase in the intensity, duration, or frequency of your workout may raise the risk of developing a foot fracture. If you want to adjust your training capacity, plan for it and gradually step it up in weeks or months.
Make sure to align your adjustments with your goals. For instance, if you want to up your running mileage, it is recommended that you follow the 10% rule. This means that the total miles should not increase by more than 10% from the previous week.
Wear Proper Footwear
It might be tempting to wear your favorite sneakers during your workout. However, footwear that does not support your feet and help with movements increases your risk of developing a foot fracture. Wearing the proper supportive shoes can limit the stress placed on the leg and foot, lowering the chances of a fracture injury.
Your footwear should take into consideration both the contour of your feet and your sports activity. For example, footwear with sturdy arch support is tailored for individuals with flat feet. On the other hand, different kinds of shoes should be worn by long-distance runners as compared to basketball players.
Engage in Strength and Resistance Training
When it comes to preventing sports injuries like fractures, it is vital to undergo proper strength training. You should also hit the weight room as much as you traverse the running track if you are a runner.
Adding power and strength to your leg’s muscles boost their ability to absorb immediate shock. It also helps your muscles from getting tired too quickly. Lastly, resistance training also increases your bone density to improve both the strength and endurance of your muscles.
Take Breaks on Vacations
As an athlete, there may be a chance that you’re training too hard. However, this should not be the case. You should also give your body the rest it deserves. Make sure you manage your routine and get ample rest. This is crucial in helping you recover from minor injuries and to not over-strain the body.
Foot & Ankle Care in Cincinnati
In the case that you incur a foot fracture during training or a game, make sure to seek the services of an experienced podiatrist. The podiatrists at Cincinnati Foot & Ankle Care provide quality care for all types of foot injuries and conditions. Our state-of-the-art technology also ensures that surgical and nonsurgical procedures are done correctly and effectively.