Feet injuries are a very common sports injury that can occur throughout the training, the secret to staying away from an injury when you first start coaching is – don’t perform too much, build your training ahead over time. It is also very essential to think about training regarding hard and easy days and challenging and easy weeks – be sure you give your body a chance to recuperate.
If you are a runner, then you should think about having two days off for every five days on, and build up your distance covered by an increase associated with 10% per week.
Good quality jogging shoes are essential so old ones should be replaced with suitable shock absorbing shoes – ideally, in case you are running 20 miles + in a week, you need to consider replacing your footwear every 4 to 8 months.
Stretching should also be carried out before and after running. Why? Because this will help avoid firmness in the calf and hamstring. Stretching the calf muscles helps you to reduce the area of concentrated pressure to your feet. It has been demonstrated that you can reduce pressure in the heel and the ball of the foot by over a half with simple stretching on the calf muscle. Other advantages of stretching include improved blood circulation to the foot.
Leg Stretching – The best stretching to the calf (achilles) may be the wall stretch.
Hamstring Stretching – Align one leg with your knees locked in place on a foot stool. You then bend the body back and bring your head towards your leg.
To be able to understand how sports foot injury can occur it is important to have a little bit of knowledge of the anatomy of the foot.
The foot primarily acts as the foundation to the entire body; they also act as the shock absorber as well as produce propulsion to the whole body.
The foot and ankle joint contain:
100++ muscle tissue, tendons (fibrous tissues which connect muscles to bones), and ligaments (fibrous cells that connect bones some other bones); and a system of blood vessels, nerves, pores and skin, and soft tissue.