Any sport which involves walking, running, standing or jumping, places higher physical demands on our body than normal day to day activities. Malfunctions that go unnoticed during our normal daily activities can give rise to injuries when placed under repeated strains of our sporting activities. Injuries in the foot, leg, knee, hip or lower back may originate from foot abnormality. Foot Orthoses are often prescribed for sports people with poor foot posture. They are not the total answer to injury treatment but rather a useful addition to other forms of treatment provided by your physiotherapist, chiropractor or medical practitioner.
Foot orthoses do play an important role in the prevention of sporting injuries to ligaments, muscles and tendons.
Footwear plays an important part in all sports for prevention of foot injury. It is best to choose the correct shoe for the sport concerned and if you are playing the same sport three to four times per week then you should have two pairs to rotate to allow drying out of the uppers and for the mid-sole to rebound to get its bounce back.
Hang loose and avoid injuries – lower leg stretches
For our bodies to function well and avoid injuries we need good muscle length. The maintenance of good muscle length is achieved by stretching before and after training and competition. Be sure to warm up gradually for at least 10 to 15 minutes prior to your first stretch. Your specific stretching needs will vary with your chosen activity and individual body mechanics, but the stretching exercises suggested below are a good general guide:
Remember the key points of stretching
- stretch at the beginning of a workout after warm up to prepare the muscles and prevent muscle tear and reduce injury
- stretch at the end of a workout to reduce metabolic by-products and subsequent muscle stiffness
- don’t be in a hurry, relax and concentrate on the muscle to be stretched
- warm up muscles before you stretch, at least 10 minutes of easy exercises, bike, treadmill or brisk walk
- relax muscle to be stretched (try contracting the opposite muscle first)
- smooth and slow stretch is best – never bounce ยจ sustain the stretch for at least 10-30 seconds, never bounce