5 Most Common Sports-Related Forefoot Injuries
5 Most Common Sports-Related Forefoot Injuries
Do you participate in high-impact sport with lots of running, jumping or twisting? you may be at risk of forefoot injury.
For any sport up on your feet, forefoot pain can really impact your performance. Let’s run through 5 of the most common forefoot injuries associated with sport, and what you can do to help the healing process!
Plantar Plate Tear
The plantar plate is a ligament that joins the bone in your foot to the bone in your toe. It sits underneath the base of each toe and supports the joints during activity. A tear often occurs during activities that involve upward movement of your toes; such as running and jumping. It causes pain on the underside of your toes and they may claw upward.
What you can do: Take a break from aggravating sports and ice the area after activity. A change in footwear with more room at the toes may also be beneficial.
What we can do: We can use padding and strapping to assist in pain reduction.
Sesamoiditis
Sesamoiditis is an overuse injury of the tendons that attach to two little bones, underneath the big toe joint. These bones, called sesamoids, increase the ability of the tendons to move and weight-bear. Sometimes, the mechanics of your foot and your footwear can cause overload of these tendons, and result in pain around the area.
What you can do: It's important to reassess your footwear. If you’re wearing high heels it may be beneficial to switch to cushioned, supportive shoes. Reduce your activity while the tendons recover and apply ice for 10 minutes after activity, to reduce inflammation.
What we can do: We assist in footwear recommendations, padding, strapping, and off-loading of the bones.
Stress Fractures
Stress fractures are an overuse injury that result in small cracks or severe bruising of the affected bone. They cause pain at the site (that diminishes with rest), swelling, and possibly bruising. You’re more likely to get a stress fracture if you have a foot that rolls in, a very high arched foot type, osteoporosis, or a 1st toe that’s shorter than your 2nd!
What you can do: It is important to rest and reconsider high-impact sports. The bones in your feet need time to heal, so it is a great opportunity to engage in non-weight-bearing training such as swimming or cycling.
What we can do: If your symptoms are severe, you may need further offloading such as a moon boot or footwear advice. We provide a full biomechanical evaluation to see if any underlying causes can be targeted to help you recover quickly and prevent reoccurrence.
Tendinopathy
This is another overuse injury affecting tendons, the structures that attach your muscles to your bones. The location of your discomfort is dependent on the tendon that is affected; however, extensor tendinopathy is particularly common, with symptoms occurring over the top of your forefoot. Activities such as uphill running or even tying your laces too tight can contribute to this.
What you can do: Rest, ice, compress, and elevate the area that is affected. Loosen the laces on your shoes! Make sure that when you’re getting back into exercise you warm up slowly and avoid specific activities that may flare it up.
What we can do: We identify the affected tendon and any biomechanical factors contributing to the injury. From there we formulate a stretching and strengthening plan, as well as footwear and lacing education.
Turf Toe
Turf toe is a sprain to the big toe joint, with the injury often affecting surrounding ligaments, joint capsules, and bones. This often occurs when the toe is forced into over-extension and is common in athletes that wear soft, flexible footwear. It causes pain, bruising, and swelling, and you may experience an inability to bend your toe down.
What you can do: Rest, ice, compression, and elevation! Change up your footwear to something that doesn’t bend easily. Some anti-inflammatories may assist in reducing your pain until the injury heals, but make sure you take as directed on the package.
What we can do: We can refer you for imaging to check the grade of the injury, provide off-loading such as a moon boot, footwear advice, strapping, and more.
As frustrating as these injuries can be, we are committed to getting you back to the active life you love, in no time at all!
Dr Lucinda Weekes
Podiatrist
