Now that the kids are back in school, parents and kids are getting back into fall sports training. That’s great news for everyone, since physical activity supports better heart health and can boost your mood as well. However, if you and the kids took a break from training over the summer, your body may not be ready to jump back into your old routine. As such, if you don’t take the right precautions, suddenly increasing your physical activity levels could lead to inflammation, pain or injuries. Want to stay active while preventing sports injuries? Here are the trouble spots to watch out for, along with the training plan your Massapequa podiatrists need you to follow in order to protect your feet and ankles.
Top Sports Injuries Seen by Our Podiatrists in Massapequa ![children playing soccer]()
Here in our Nassau County podiatry practice, Dr. Novneet Chhabra and Dr. Mark Gasparini see a lot of children and adults with sports injuries. But which ones are the most common concerns for our patients? We frequently see sports injuries ankle and foot sprains; stress fractures; shin splints; plantar fasciitis; and Achilles tendinitis in patients of all ages. And, when teens and tweens come in complaining of heel pain, the problem may be Sever’s disease, a condition involving the growth plate in a child’s heel.
But why are these sports injuries such common concerns? Some patients develop pain and inflammation after making sudden increases in the intensity or duration of physical activities—these rapid leads put too much stress on the body, without allowing your muscles and tendons to build up additional strength. Skipping warm ups or cool downs is also a common cause of sports injuries. And wearing worn out or unsupportive shoes when you train can also increase your vulnerability to injury.
Now, even with new, supportive shoes that are designed for your sport, your feet or ankles may not feel their best. In such cases, we may suggest adding Medical Grade Insoles (MGIs) or custom orthotics to your footwear in order to help with preventing sports injuries. Need even more help protecting yourself or your child from the wear and tear of athletic activities? Here are our top training tips:
6 Rules to Follow When Preventing Sports Injuries
These are the top tips for preventing sports injuries, courtesy of our podiatrists in Massapequa, NY:
1. Train carefully and always mix things up.
Rather than engaging in the exact same workout each day, you should embrace cross-training, incorporating stretching, cardio workouts and strength training in your fitness routine. You should also allow for at least one or two rest days each week, as this allows your body to recover from the strain of physical exercise, repairing minor tears that occur with training, helping prevent sports injuries while allowing your muscles to strengthen and develop.
2. Work out in sectors.
Devote one day’s workout to arms, then focus on legs or abs the next day. By working out different body parts on different days, you give each muscle group a longer chance to rest and recover.
3. Never skip a stretch.
Before working out, get your muscles ready for action with dynamic stretches such as arm circles, butt kicks or jumping jacks, along with more static stretches performed in place. And once your workout is down? Cool down gradually, and complete your exercise session with stretches for your lower body, helping reduce tension on your muscles and tendons and supporting injury prevention.
4. Pick your shoes with care.
When selecting footwear, look for sport-specific styles uniquely crafted to support the movements you’ll be making. Replace your shoes regularly (approximately every 300 miles, or whenever they show signs of wear and tear.) And ask our Long Island podiatrists about MGIs or orthotics if you feel lie extra support may be necessary for preventing sport injuries. After all, not only are these insoles designed to offset faulty biomechanic, they can also boost your efficiency, thereby supporting a stronger athletic performance.
5. Know when to stop.
Pushing through pain isn’t a sign of dedication: it’s an invitation for new or worsening injuries to take hold of your body. So, if anything hurts during or after a workout, stop and rest for a day or two. Afterward, if the pain hasn’t resolved, reach out to our office and request an injury consultation.
6. Follow all our instructions to enjoy a complete recovery.
If you’re hoping to prevent sports injuries down the road, you need to diagnose and treat any current injuries, allowing them to heal completely before you resume your workout schedule. While it’s always tough to press pause on a workout routine, rushing your recovery is likely to complicate your injury and extend your down time for weeks or even months.
Now that you know our guidelines for preventing sports injuries, we want to share one final thought. Even with all of our best efforts, you or your child may still end up with a sports injury. So, what should you do if you think that’s happened to you or your child? Take an immediate break from training and schedule an appointment in the office. When you come in, we can provide a comprehensive injury exam, and perform X-rays if necessary, as we work to quickly and accurately diagnose your sports injury. Afterward, we’ll craft a customized treatment plan that will help you stay safe during your recovery and get you back to training as soon as it’s safe for you to do so!