We talk about sports-related foot injuries a lot on this blog, but what about those who entertain us during timeouts and at halftime? We’ve shared some ways that cheerleaders can prevent foot-related issues, but another group that spends hours on their feet each day while performing is the marching band. In today’s blog, we take a closer look at how marching band members can prevent some of the most common foot and ankle related injuries among their group.
Marching Band Foot Injuries
Marching band members stress their feet in a number of different ways. For starters, anyone who has driven by a high school during the summer or who has happened past the college practice field at the right time knows that practice can be an hours-long event full of standing and marching, all while carrying heavy instruments. Because of this, we often treat high school and college-aged marching band members who have been felled by a range of foot conditions, including but not limited to:
- Ankle sprains
- Foot stress fractures
- Ankle instability
- Heel bruises
- Arch-related problems
- Bunions
All of these problems can be quite painful and make your marching band experience miserable, which is why prevention is preferred to treatment. Here’s a look at some of the ways you can work to prevent some of the foot injuries listed above if you are a marching band member.
1. Comfortable Shoe Choice – Regardless of whether you need to pick out a specific style of shoe or you can wear any shoe underneath your shoe cover, it’s imperative that you invest in a comfortable option. Shoes that are too tight or too loose won’t provide the support you need, so make sure you are fitted in person for your shoes. Also, make sure that it contours to your arch so that you have midfoot support. Don’t just assume that hand-me-downs or last year’s shoes will work, because you’re going to be putting the shoes to the test, and they need to be able to offer your foot a heightened level of protection.
2. Custom Inserts – If you can’t find a shoe that is comfortable and contoured to your foot, consider investing in a shoe insert or a custom insole. These gel inserts will help to evenly disperse stress so that one area of your foot isn’t overloaded by pressure. A foot specialist like Dr. Silverman can help find an insert that’s right for you if you’re struggling to find the perfect insert.
3. Take Breaks – Make sure that when you’re not at practice you’re giving your feet plenty of time to relax. If you’re trying to do too much, stress fractures can develop. That’s not saying that you should never be on your feet when you’re not at band practice, but at the same time, don’t overdo it. Listen to your feet, and if they are painful or sore, kick them up and relax for a bit.
4. Hydrate – If you’re practicing during the summer and you’re marching while carrying a heavy instrument, you’re going to sweat. If you’re not replenishing those fluids regularly, you could be at risk for muscle cramps or strains as muscles work less efficiently when they are dehydrated. Other health issues could occur if you get lightheaded and pass out while standing, so make sure that you drink plenty of water during your breaks.
5. Land Lightly On Your Feet – When you’re marching, you may be asked to lift your knees or make some exaggerated movements with your feet, knees and legs. Quick movements are par for the course, but still make an effort to land lightly on your feet. If you’re stomping along, there is going to be a shockwave of pressure with each step you take, and that can easily lead to ankle sprains or stress fractures. Work on landing quietly as you march along, and your feet will thank you for it.