Feet have a rough time of it. They carry us the equivalent of five times around the earth in an average lifetime, yet we give them less attention then they deserve and, if we play sports on a regular basis, that just adds to the battering they get. Fear not though help is at hand. This site contains guides that have been written to give you general advice on how best to look after your sporty feet, children’s sporty feet, specific advice on the 10 most popular sports, footwear advice, how to seek specialist advice and further information and links.

Foot health tips for all sports

Sport demands a lot of our feet, so we need to take extra care of them

Playing sport regularly is a great thing: it’s enjoyable, good for our health, our mind and recommended by medical professionals everywhere. However exercise can have a distinctly unhealthy effect on our feet. When we run, our body weight is multiplied up to three times, with our feet bearing the brunt of this stress at every stride (over 1,000 strides per mile, per foot). An average-sized man will process 112 tons of weight through each limb per mile.

The demands made on your feet and lower limbs can lead to a range of injuries, including blisters, sprained ankles, torn ligaments, shin splints (leg pain), knee pain, lower back pain and other joint or muscle problems (see www.feetforlife.org for advice on these problems). Added to these are common complaints such as corns, callus and athlete’s foot. Asking too much, too soon of your joints and muscles can lead to injury. Running style, poor footwear and even minor limb length differences can also contribute to injuries.

So how do you look after your feet when playing sport?

As in all aspects of foot care, prevention is the key. You can look after your feet easily by following these simple rules:

• Condition yourself gradually with stretching exercises for fifteen to twenty minutes before starting any activity, and remember to warm down
• Wash your feet every day, and dry thoroughly especially between the toes
• Wear only good-quality, well-fitting socks
• Always use the correct shoe for each sport and surface
• Get in shape. Being overweight or out of shape places added stress on the feet

What if I have an injury?

Rest is best for minor injuries. You can then gradually return to exercise when any pain or discomfort has gone. If there are any cuts, wash them and cover with a clean dressing. Leave blisters unopened, if possible. I.C.E. – ice, compression and elevation – helps with most minor sprains and strains. If the problem is more serious, or if you are in any doubt, it is best to seek the help of a podiatrist. Podiatrists can treat a number of acute injuries, and can also help prevent injuries developing in the first place.

Children and Sports

As children take up a particular sport and become more active at school, foot and lower limb problems associated with unaccustomed exercise can occur. Growth, possible weight gain and increased exercise contrive to cause a wide range of painful foot and lower limb conditions. These complaints should always be taken seriously and a diagnosis made as soon as possible. Failure to recognise and treat these overuse symptons can lead to long-term problems for the child and an inability to reach their true sporting potential. Most problems can be readily managed by your podiatrist utilising a variety of methods. But the treatment may also require periods of rest and a change to everyday footwear and activity footwear. Often the problem can be solved with footwear advice alone. Always remember to wear the correct footwear for that particular sport.

Barefoot activities, ie karate, judo are good exercise for the foot but also cause problems due to the foot having a relatively lower heel from what is it is used to.

This puts strain on the arch of the foot and the back of the lower leg. Careful training and preparation are essential.

If a child indulges in any form of activity, injuries can occur and there will be aches and pains from time to time. Children are no different to adults in this respect but they tend to repair more quickly. Also, they tend not to rest when injured and need to be monitored carefully. Very young children may regard the problem as the norm and not complain. All aches and pains in children should be taken seriously and investigated professionally, particularly during periods of active growth.