American Medical Association Family Medical Guide - American Medical Association [684]
• Wear heel lifts in your athletic shoes to reduce tension in your calf muscles.
• Warm up your calf muscles by stretching for a few minutes before exercising.
Shin Splint
A shin splint can be one of several injuries that cause pain in the front, lower part of the leg—a small muscle tear, a stress fracture, a small tear in or inflammation of the membrane covering the bone, or overdevelopment of the leg muscles. All of these injuries result from overuse of the leg muscles.
To prevent shin splints:
• Ease into your workouts.
• Work with a trainer or physical therapist on exercises to strengthen the muscles surrounding your ankles.
• Wear arch supports to help relieve stress on the lower part of your leg.
Achilles Tendinitis
Achilles tendinitis is inflammation of the tendon that attaches the calf muscles to the heel. Symptoms can range from mild discomfort to severe pain and swelling in the lower, back part of the leg, about 2 inches above the ankle. Achilles tendinitis results from constant or sudden stress to the tendon.
To prevent Achilles tendinitis:
• Ease into your workouts.
• Wear heel lifts in your athletic shoes to relieve pressure on your heels.
• Wear shoes that fit properly (overly stiff heels can cause or worsen Achilles tendinitis) and that are appropriate for the sport or activity; replace them when they wear out.
• Work with a trainer or physical therapist on exercises to strengthen your calf muscles and stretch your Achilles tendon.
• Run on soft surfaces such as dirt or wood tracks—not on concrete.
Sprained Ankle
A sprained ankle is a partial to complete tear in the ligaments on the inside or outside of the ankle that occurs when the ankle is twisted. It is the most common musculoskeletal injury. Symptoms range from mild to intense pain. You may feel a popping or tearing sensation in your ankle, and the top of the foot may swell and bruise.
To prevent sprained ankle:
• Ease into your workouts.
• Tape your ankle or put an elastic bandage on it before you exercise to make it more stable.
• Wear shoes that fit properly and are appropriate for the sport or activity; replace them when they wear out. The heel counter of the shoe (the part of the shoe that wraps around the heel) should provide support for your ankle. Good shoes have a heel cup (a molded insert), which provides stability to the ankle. Shoes that lace up give the ankles more support than shoes that slip on or close with fasteners.
• Work with a trainer or physical therapist to strengthen the muscles around your ankle and lower calf.
Pain in the Front of the Foot
Pain in the front third of the foot can be caused by Morton’s neuroma, which usually results from swelling of a nerve between the third and fourth metatarsals (two of the five long bones in the middle of the foot between the tarsals at the back of the foot and the phalanges, which form the toes). The pain usually is more noticeable on the top of the foot but may also develop in the ball of the foot or on the bottom of the toes. In severe cases, the toes may become numb. The injury usually results from wearing poorly fitting shoes or putting pressure on the feet (such as during long-distance running).
To prevent pain in the front of the foot:
• Ease into your workouts.
• Go without shoes or constricting socks as often as possible.
• Wear shoes that give your feet room to move.
• Wear foot pads (called metatarsal pads) specially made to cushion and protect the ball of the foot.
Heel Pain
Most heel pain occurs when the band of tissue that runs from the heel to the base of the toes becomes inflamed (a condition called plantar fasciitis). Heel pain usually results from overuse, wearing shoes with a stiff heel, or running on hard surfaces. Treating plantar fasciitis usually relieves the pain. The heels may be swollen and bruised and may hurt more when you stand on your toes. Plantar fasciitis can feel like walking on pebbles.
To prevent heel pain:
• Ease into your workouts.
• Work with a trainer or physical