Whether you’re an elite athlete or just enjoy staying active, your feet take a beating during sports and exercise. However, while some injuries heal with rest and treatment, others may require intervention from an experienced foot surgeon to restore function and mobility.
If you want to stay on top of your game, understanding the most common sports-related foot injuries can help you prevent them or seek the right treatment when needed.
1. Dislocated Joints
Dislocated joints occur when a bone shifts out of its normal position, often due to a hard impact or an awkward landing. In sports, this can happen in your toes or midfoot, causing immediate pain, swelling, and difficulty bearing weight. Prompt medical attention is essential to realign the joint and prevent long-term damage.
2. Stress Fractures
Unlike a traditional fracture caused by a single injury, stress fractures develop over time due to repeated strain on the bones. Runners, basketball players, and dancers are particularly prone to stress fractures in the metatarsals (bones in the midfoot). Symptoms include pain that worsens with activity, tenderness, and swelling. Rest, proper footwear, and sometimes immobilisation are necessary to allow the bone to heal.
3. Ankle Sprains or Strains
Ankle sprains occur when the ligaments that support a joint are overstretched or torn. Strains, on the other hand, affect the muscles or tendons. Both injuries can cause swelling, bruising, and instability, making it difficult to walk or continue playing. Mild cases can be managed with rest, ice, and compression, but severe sprains may require physical therapy or even surgery to repair torn ligaments.
4. Tendinitis
Tendinitis is the inflammation of a tendon, typically caused by overuse or repetitive movements. Achilles tendinitis is a common problem, especially among runners and jumpers, where pain and stiffness in the Achilles tendon, particularly in the morning or after exercise, are key symptoms. Stretching, strengthening exercises, and reducing high-impact activities help manage the condition, while chronic cases may need medical intervention.
5. Plantar Fasciitis
This painful condition affects the thick band of tissue (plantar fascia) that runs along the bottom of your foot, connecting the heel to the toes. Repeated stress from running, jumping, or even prolonged standing can cause micro-tears and inflammation, leading to sharp pain in your heel, particularly in the morning or after periods of rest. Stretching, orthotics, and proper footwear can provide relief, while more severe cases may require advanced treatments such as shockwave therapy or injections.
6. Neuromas
A neuroma is a thickening of nerve tissue, often occurring between the toes due to excessive pressure or irritation. Athletes who wear tight shoes, such as soccer players or skiers, may be more prone to developing neuromas. Symptoms include tingling, numbness, or a burning sensation in the forefoot. Changing footwear, using orthotics, and corticosteroid injections can help, but in persistent cases, surgery may be necessary.
7. Heel Spurs
Heel spurs are calcium deposits on the heel bone caused by prolonged strain on your foot’s ligaments and muscles, and whilst they may not always cause pain, they can make walking uncomfortable. Arch support, stretching, and anti-inflammatory treatments help, while severe cases may require surgery.
Keeping Feet Strong and Injury-Free
Proper warm-ups, stretching, supportive footwear, and listening to early warning signs of pain can help prevent many sports-related foot injuries. If pain persists or mobility becomes limited, seeking medical advice ensures you get the right treatment before the problem worsens.