The greatest volume of
injuries for athletes and active people is from the waist down. Whether you're
a weekend warrior or a trained athlete, avoiding injury is more time for
enjoying competition, staying healthy and having fun. Below are the top injuries
that happen below the belt described by Jodai
Saremi, DPM in conjunction with the Aerobics & Fitness Association of
America.
Toe Space
Long-distance runners and
anyone who engages in a sport that applies a lot of pressure or repetitive
pressure to the toes is familiar with the black-and-blue toenail. Bleeding
under the nail, is caused by trauma to the nail bed. The best way to avoid a black toenail is to
prevent toes from hitting the end of the shoes. Some athletes prefer to buy
their shoes a half size bigger or they wear thicker socks. The best guarantee
to lose a nail is to wear shoes that are too tight and run downhill.
Foot Fracture
The most commonly fractured bone in the foot is the fifth metatarsal, on the lateral part of the foot. When the foot is plantar-flexed and the person is trying to pivot or forcefully invert the foot, the fifth metatarsal can experience an avulsion fracture - where a piece of bone is torn off by the tendon that attaches there) or the bone breaks. Preventive measures are difficult to take, since these fractures mainly occur with quick, high-energy movement during athletic activity. Some studies have shown that weak ankles and overuse/overtraining may predispose one to injuries. Ankle support and shoes with good lateral support, or shoes and orthotics designed for supinated feet are therefore recommended.
The most commonly fractured bone in the foot is the fifth metatarsal, on the lateral part of the foot. When the foot is plantar-flexed and the person is trying to pivot or forcefully invert the foot, the fifth metatarsal can experience an avulsion fracture - where a piece of bone is torn off by the tendon that attaches there) or the bone breaks. Preventive measures are difficult to take, since these fractures mainly occur with quick, high-energy movement during athletic activity. Some studies have shown that weak ankles and overuse/overtraining may predispose one to injuries. Ankle support and shoes with good lateral support, or shoes and orthotics designed for supinated feet are therefore recommended.
Achilles Heel
The typical Achilles rupture
feels like someone hit the back of the leg or the calf with a baseball bat.
There is often an accompanying "pop" sound, pain and gradual—but
definite—inability to plantar-flex the foot at the ankle. In athletes, this is
a debilitating injury that may take up to a year from which to recover. Prevention of tendo Achilles rupture (and
tendinitis) lies in avoiding overuse injuries that weaken the tendon and making
sure the ankle joint does not overpronate. Also, in sports that require
repetitive jumping or quick acceleration, strengthening the accessory plantar
flexion muscles may help take some of the load off of the Achilles. Proper warm
ups, stretching and icing routines are also good preventative measures.
Shin Splints
Pain in the lower leg,
specifically on the tibia (shin) bone, is a problem commonly seen in runners that
can sideline the athlete. Opinions differ on whether shin splints are caused by
microstress fractures in the bone, inflammation of the periosteum (the
skin-like covering that provides circulation and sensation to bone) or are a
result of compartment syndrome from swollen muscles or tendinitis on the leg
(both posteriorly and anteriorly). Although
treatment of shin splints varies depending on the cause, there is agreement
that ice and rest are useful. Additionally, the forces traveling down the tibia
that caused the fractures should be addressed with a thorough biomechanical
exam,
HERE’S TO
BEING FIT FOR LIFE!
Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events.