We know that it’s still technically February, but the calendar will turn to March tomorrow and that means spring is right around the corner. If you’re like us, you’re probably itching for warmer weather and to get back to some of your favorite outdoor activities. However, the warmer weather and increased activity can be a recipe for foot and ankle injuries. In today’s blog, we take a closer look at how you can prevent five common spring foot and ankle injuries.
Common Spring Foot And Ankle Injuries
The following conditions can occur at any point in the year, but given their nature and the factors at play during the spring, we expect to see an uptick of people in our office with these conditions.
1. Tendonitis – Tendonitis typically develops as a result of overuse, and because people start to become more active as the weather gets warmer, ankle tendonitis usually becomes more common in the spring. You may have been running five miles in the fall, but don’t assume you’ll be at the same level when spring rolls around. Start slower and gradually build up your activity intensity and duration, otherwise tendonitis may set in.
2. Shin Splints – Shin splints are a condition categorized by microtears in the muscles, tendons and bones around the shinbone. Like tendonitis, it usually develops as a result of overuse, and you’ll feel the discomfort on the front of your shins. Again, it’s important that you slowly build up your pace and intensity as the weather gets nicer, and if something starts to ache or become painful, shut it down for a bit.
3. Blisters – Blisters are another issue that can develop as a result of the spring weather. If you received some new running shoes for Christmas or are looking to wear some of the new spring styles, be mindful about breaking in new footwear. Don’t plan on wearing new shoes for an extended period until you’ve broken them in and know that they are comfortable in long stretches, otherwise blisters and calluses can form. Also, wet spring weather can dampen socks and lead to more friction and sheering of the foot, exacerbating blisters.
4. Ankle Sprains – Don’t get us wrong, ankle sprains happen all year round, but spring athletics and wet weather can be a recipe for ankle sprains. Make sure your high school athletes have the right cleats or shoes for the task, and be mindful of slippery surfaces or entryways where snow and rain can make certain spots a slipping hazard. If you suffer an ankle sprain, it’s imperative that you proactively treat the condition so that symptoms don’t linger into the summer or fall.
5. Plantar Fasciitis – As we’ve talked about on the blog numerous times in the past, plantar fasciitis involves inflammation of the thick band of tissue on the underside of your foot that connects your heel to your toes. This band is called the plantar fascia, and as you might have guessed based on some of the other items on this list, it too can be brought upon by a sudden increase in activity or too much activity without ample rest. You can learn more about plantar fasciitis on this page, but you’re most likely to feel symptoms with the first few steps in the morning as the tissue is stretched and bears weight. Physical therapy and activity limitation can help to treat plantar fasciitis.