Athletes: How to Avoid Career-Ending Lower Leg Injuries With Proper Arch Support

Sports injuries are an issue that many coaches and athletes are familiar with. These injuries can not only be painful for the athlete, but in many cases can hurt the entire team. An injured team member can cause setbacks in game performance and can have lasting repercussions on the season as well. Like a team is affected by a missing member, a hurt body part has a negative impact on the entire body. Lower-leg conditions such as sprained ankles, hyper-extended knees, and shin splints can be caused by poor form, lack of stretching, and overuse of the feet and lower legs. According to medical professionals at the Cleveland Clinic, most athletes suffer from shin splints at one point or another. Here’s how to prevent and treat these painful conditions, as well as preventing other frequent sports injuries.

Shin Splints: How They Originate

There are many symptoms caused by shin splints such as pain running through the front or sides of the calf and shin areas. The pain can be sharp and extreme, especially when applying pressure on the affected leg. There can also be swelling in the area that can produce tightness as well as make puffiness visible in the muscles. No matter what type of sport, from running to football any athlete can be affected by these conditions. Shin splints treatment should be sought immediately so that proper physical therapy and anti-inflammatory drugs can be started. Shin pain treatment guidelines followed by sports therapists includes rest, elevation, and icing of the injured area for one to two days. Ongoing physical therapy and strengthening exercises include lower leg weight bearing moves and stretching of the Achilles tendon and the muscles in the front of the shin.

How Sports Can Cause Knee and Ankle Twist Injuries

Another type of injury that is seen in impact sports is twisting of the ankle and knee. This is caused by either a forceful injury, which cannot be prevented, or from weak muscles of the lower leg, knee, and ankle. Strengthening weak muscles can be accomplished through weight lifting or movements recommended by a sports therapist that target the muscular areas that support the knees and ankles. Weak muscles lead to tendons and ligaments that cannot hold the bones and muscles together tightly so that simple movements or shifts in position can cause twisting injuries. Another helpful measure for stopping these types of injuries are to be sure the feet have proper foot arch support. This can be accomplished with the use of orthotic shoe inserts made especially for athletic activities. The doctors at the Cleveland Clinic also advise taping the arch for extra arch support during games.

Tearing Injuries: Why They Occur in the Lower Leg

Tearing of the tendons and ligaments are also common types of sports injuries. This is most commonly found in the Achilles tendon and anterior cruciate ligament. An Achilles injury is usually due to poor flexibility in the heel tendon due to poor stretching form. This is an important step in the warm-up process that should never be skipped. Mild stretches without much force are suggested for anyone about to exercise. Experts in kinesiology advise a half-minute stretch followed by a short rest and then a repeat stretch. ACL (Anterior cruciate ligaments) are located in the knee and help hold the knee structure together. Injuries to this region can be prevented by strengthening the knee and lower leg through leg curls and leg extensions. Orthotics can help avert both of these styles of injuries by supplying proper arch support, ideal cushion, and proper foot form.