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Ankle sprains (stretching/ tearing of ankle
ligaments) are one of the most common types
of ankle injuries. Ankle sprains occur when
the foot is forced into an unnatural position,
usually when encountering an uneven surface,
however it can be due to the genetic makeup
of the individual's foot.
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Prevent
sprains by wearing good practical shoes and anti-slip
devices on slippery surfaces, e.g. Spikys for
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Exercise helps
to strengthen muscles. Do some research on the
best exercises for the lower leg.
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Plenty of rest
for the foot. |
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Compression
to restrict range of motion i.e. bandages, splints
etc. |
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Try and elevate
the foot as much as possible.
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A blister is a bubble of fluid under the outer
layer of skin. The fluid may be clear or filled
with blood or pus. There are many possible causes
of blisters including a burn, disease, an allergic
reaction, or from your skin rubbing against
something.
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Make
sure your shoes are well fitting |
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Try wearing
2 pairs of socks - this helps prevent the foot
rubbing up against the shoe |
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Use an anti-blister
cream before taking part in vigorous walks or
runs |
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For plantar blisters,
use a cushioning insole or forefoot cushioning
insert |
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Pes planus otherwise termed as flat feet is
a biomechanical problem, where the arch of the
foot appears flattened. This causes the foot
to roll inwards in order to gain contact with
the floor and support the weight of the body.
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Is treated with
orthotics (special insoles) to provide biomechanical
support |
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If there is little room in
the shoe, try using a valgus pad |
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Ensure you see a doctor/podiatrist
if the condition/pain does not improve |
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Heel Pain Syndrome is caused by repetitive
pressure placed on the heel of the foot when
walking, which causes soreness of the heel.
Three types of heel pain include Bursitis, Plantar
Fasciitis and General Heel Pain Syndrome.
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Cold presses
or ice packs |
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Anti-inflammatory tablets
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Cushioning heel pads |
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Massaging the foot / muscle
stimulation |
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Stretching exercises |
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Insoles or orthotics
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The metatarsal region refers to the ball of
the foot. Metatarsalgia is a burning sensation
in the ball of the foot that can be either mild
or severe, and can sometimes be a recurring
problem
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Metatarsal supports |
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Ball of the foot cushions
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Reusable gel pads |
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Insoles or orthotics |
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Stretching exercises |
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Shoes with wide toe box and
sensible heels
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Shin splints can cause pain in the front lower
leg due to minor tearing of the anterior muscle
(muscle between mid-foot and knee) from the
shin bone. There are two types of shin splints:
Anterior Shin Splints, located in the tibia
(front portion of shin) and posterior Shin Splints,
located on the medial (inside) part of the tibia
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Gentle stretching
of the posterior leg muscles before and after
exercise |
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Apply ice after exercise
to reduce swelling |
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Rest the leg as much as possible |
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When exercising avoid running
uphill or on hard surfaces |
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The Achilles tendon is a large tendon that
joins with the gastrocnemius and soleus muscle,
and inserts into the calcaneous (heel bone)
at the back of the leg. Achilles tendonitis
is where the tendon becomes inflamed or begins
to degenerate.
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Orthotic inserts
for prevention and heel raises for treatment. |
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Adequate stretching before
exercise |
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Reduce length of activity |
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Avoid walking/running uphill |
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Apply ice to the Achilles
tendon after exercise to reduce inflammation
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