Playing sports is enjoyable and great for your health, whether you’re lifting weights in a gym, training for a marathon or playing basketball in a weekend league. Unfortunately all that pounding, running and jumping can take their toll on your feet.

To keep your feet safe during exercise, always:

• Warm up muscles before you start
• Stretch muscles gently after working out
• Wear shoes with good arch support
• Build up the intensity of your workouts gradually

Despite your best efforts you may find yourself facing one of the following sports-related foot injuries. A podiatrist is your best source of information on diagnosing and treating these conditions.

The plantar fascia is the ligament that connects your heel to your toes. When the ligament begins straining to meet the arches, the stretching causes the intense burn you feel in your heel. Plantar fasciitis is the most common cause of heel pain and it often strikes runners and basketball players. The primary treatment is using orthotics with arch support.

The Lisfranc ligament connects the metatarsal and tarsal bones. Endurance athletes and horseback riders can be prone to this condition. A Lisfranc injury can be mistaken for a foot sprain so the right diagnosis is vital. Surgery is almost always necessary.

These happen when ligaments are stretched out beyond their capacity. Minor sprains can be treated at home but you should still consult a doctor who can recommend a program of rehabilitative exercises. A moderate sprain might require the use of crutches.A sprain with a complete tear of the ligament can be as painful–and as serious–as a broken ankle or foot. In that case you should seek immediate emergency care.

A stress fracture is a small crack in the bone. Sports with repetitive activity, like running and gymnastics, can commonly lead to stress fractures of the feet or ankles. In most cases the treatment involves resting the foot for several weeks and using orthotics. If the bone does not heal surgery will be necessary.

Athlete’s foot gets its name from the fact that it frequently occurs in warm, humid environments like pools and gymnasiums. It may not seem serious but it can be uncomfortable and unsightly. If you have diabetes it’s especially important to not let an athlete’s foot infection get out of control.

Before you can see your doctor use the RICE method:

• Rest the injured foot for several days
• Ice packs should be applied regularly for the first 48 hours
• Compress the foot or ankle with an elastic bandage
• Elevate your foot, above the level of your heart if possible

Call your doctor if you develop swelling, difficulty walking, redness in the area or increased pain.

When you exercise you’re taking steps to a healthy future. So it seems especially tough when you get benched by a foot injury. At Shuman Podiatry we are experts in sports medicine. We also have Team Programs that will keep your whole squad on their toes. Call us and we’ll make sure you stay in the game.