Opening Day has come and gone and baseball players around the league are hoping their 2015 season will be injury free. Unlike the NFL where stories about concussions dominate the headlines, a large portion of baseball players who are sidelined by injury suffer foot- and ankle-related injuries. Below, we discuss five common baseball injuries and how to prevent them.
1, Ankle Sprains – Ankle sprains are one of the most common injuries that slow down baseball players. Oftentimes they occur when a person slides into a base feet first. Unlike a little league diamond, major league stadiums don’t have breakaway bases, so it’s easy to see how sliding feet first into a stationary object at an odd angle can cause ankle sprains. Tips to Prevent – Where an ankle brace while playing, learn and practice the proper way to slide, or slide head first. If you’re going to slide head first, consider holding batting gloves in your hand while you run. This will help ensure you won’t jam or break your fingers when going in hands first.
2. Foot Fractures – Foot fractures are another common injury that occurs throughout the baseball season. Similar to ankle sprains, these typically occur when a player slides awkwardly into a base, but they can also happen when a batter fouls a ball off their foot. These high impact fractures can sideline a player for months at a time, so try to avoid them at all costs. Tips to Prevent – Wear a foot guard while batting, and practice proper feet first sliding techniques.
3. Peroneal Tendon Tears – The peroneal nerve wraps around the outside of your knee and descends down through the muscle of the outer leg. It is responsible for transmitting feeling from the outside of the leg and top of the foot, and it also controls the muscles that allow the ankle to bend up and out to the side. This nerve typically tears through overuse, and it’s easy to see how players who have played thousands of games can damage this nerve. Tips to Prevent – If you feel pain in your foot, don’t continue to push through the pain. See a doctor at the first sign of an issue to prevent further damage.
4. Plantar Fasciitis – Plantar Fasciitis tends to be more common in basketball players who run on a hardwood floor, but some big name baseball stars have also been sidelined with the condition. One of the biggest names in baseball to suffer an injury to his plantar fascia is Clayton Kershaw. Plantar fasciitis occurs when the tendon that runs from your toes to your heel becomes inflamed. The good thing is that plantar fasciitis is generally treatable with physical therapy, stretching, strengthening and ultrasound. Splinting your foot at night and using arch supports are also helpful. Tips to Prevent – Wear cleats with ample arch support and make sure your preform exercises that stretch your Achilles tendon prior to playing.
5. Morton’s Neuroma – Morton’s Neuroma is an abnormal thickening of the tissue that surrounds the nerve leading to the toes. The neuroma most commonly develops between the 3rd and 4th toes. This type of nerve damage to the ball of your foot is typically caused by ill-fitting shoes and overuse. Tips to Prevent – Wear proper fitting cleats. Your cleats should be tight enough to provide ankle support, but loose enough that your toes aren’t crunched together.