Fall is one of the best times of the year to get active, as the temperatures drop and make outdoor exercise more enjoyable. Soccer, football, cross-country, and other outdoor sports are in full swing — but so are the injuries that come with them.
At Utah Musculoskeletal Specialists in Salt Lake City, our podiatrists treat athletes of all ages who experience foot and ankle injuries during the fall season. We know how frustrating it can be to sit out a game or miss weeks of training, which is why prevention and prompt care are both so important.
Fast-paced sports combined with cooler, unpredictable weather set the stage for several injuries that affect your feet, ankles, and lower legs. Among the most common are:
Ankle sprains: Sudden twists and uneven playing surfaces make these one of the most common injuries in competitive sports.
Plantar fasciitis: Repetitive stress from running and jumping can inflame the band of tissue in your heel.
Shin splints: Painful shins caused by overuse or training on hard surfaces are common in runners.
Stress fractures: The bones in your feet and legs can develop tiny, yet painful, cracks, often from overtraining or improper footwear.
Achilles tendonitis: Running, jumping, and pivoting can cause irritation or inflammation of the tendon that connects your calf to your heel.
These injuries range from mildly painful to season-ending, but you can avoid many of them with the right habits.
You can’t eliminate every risk, but you can give yourself the best chance at staying healthy by following these five common-sense steps:
Your muscles and tendons are more vulnerable when they’re cold. Start with light jogging or dynamic stretches before you play, and end with gentle stretches to keep your tissues flexible.
Sport-specific footwear isn’t just about sporting a trendy brand name; it gives you the support and cushioning you need. Replace worn-out shoes regularly to avoid stress on your feet and ankles.
Building up calf, ankle, and core strength helps stabilize your movements. Even a few minutes of balance or resistance training can make a difference.
Increasing mileage or intensity too quickly raises your risk of shin splints, stress fractures, and tendonitis. Traditionally, runners have adhered to the 10% rule — never increase distance or intensity by more than 10% per week. While this is a good rule of thumb, the best practices for each runner involve several variables.
Fall brings slick grass, rain, and even frost. Be mindful of changing conditions, and adjust your pace and footwear to reduce slips and falls.
These strategies may seem simple, but they go a long way toward keeping you safe throughout the season.
If pain or injury still interrupts your game, we can help you recover. At Utah Musculoskeletal Specialists, we begin with a detailed exam, often including on-site magnetic resonance imaging (MRI), to pinpoint the source of your discomfort. Depending on your condition, treatment may include:
Our goal is always the same: to get you back in the game safely and as quickly as possible.
Don’t let an avoidable injury cut your season short. With smart prevention and skilled treatment, you can enjoy everything fall sports have to offer.
Call Utah Musculoskeletal Specialists in Salt Lake City today, or request an appointment online to schedule your sports injury evaluation.
