Most of us are more fitness conscious these days. We jog, play football, do aerobics, dance and much more. Yet although we might feel healthier as a result, playing sport can have cause all sorts of pains and injuries on our feet.

The demands made on our feet can lead to a range of injuries, including foot blisters, sprained ankles, torn ligaments, shin splints. It is important to consider what type of foot care is required for different types if sports. Remember, the foot is under tremendous stress and absorbs tremendous forces.

Prepare yourself for doing sport

• Proper hygiene is essential. Wash your feet regularly and dry them thoroughly. Use surgical spirit in between the toes to avoid Athletes Foot and skin fungus.
• Prepare your muscles for the oncoming exercise, avoid rapid or improper warm-up. Take your time and stretch your muscles, they will thank you for it and you will enjoy and benefit from your exercise a lot more. Remember to warm-up and warm-down.
• Get in shape gradually and avoid putting extra stress on your body and on your feet.
• When you experience pain during an exercise, it means that you are causing some damage. Don't try to run it off, stop, rest and investigate the reason for the pain.
• Use the right type of sock for your sport. It can mean the difference between success and failure on the playing field and will help prevent injuries such as foot blisters.
  

Children and sport
Most children participate is sport activities from early age and this needs to be encouraged as it will improve their cardiovascular and musculoskeletal systems, coordination, and state of mind.

Every child physically matures at their own rate, and has a different degree of athletic ability. Early training should emphasize proper technique and basic movement skills in all sports, especially in children younger than 10. Children who concentrate on a single sport at too young an age are more likely to develop injuries of the foot and ankle. It is advisable to save specialization in sports for the late teens.

Warming up before participating in sports is more important for adults than children, but it helps loosen the muscles and prevent injuries in athletes of all ages. Light jogging and smooth stretching exercises are all that's necessary for young athletes. Learning to stretch at an early age will set a good pattern for sports activities as the body develops.

Footwear for Sport
Because a child's feet are constantly growing, it is important to allow enough space in the shoe, proper fit is important. Change the shoes regularly, wearing out of the soles, loss of the shoe shape are indicative signs to replace the shoes.

In the shoe shop, children should put on both shoes, with their athletic socks and the laces tied tight, for several minutes to properly check the shoes' fit. Shop for shoes in the afternoon, when the feet are naturally slightly swollen.

In young children, an "all purpose" sports shoe works well for most sports. Avoid a running-specific shoe as it presents greater risk of injury for children. After the age of 10, sport-specific shoes can help improve performance and protect the feet.

Socks have become recognized as an essential component of footwear. The effect of socks on friction blisters is noticeable. Studies have indicated that acrylic fiber socks will have less blisters and smaller blisters than cotton fiber socks. In addition, athletes were able to determine a drier foot with acrylic socks compared to cotton. Over the calf sport socks will also help reduce swelling in the feet and legs.

Adults and sport
People who run long distances can eventually end up with blackened toenails; the discoloration is blood that has dried up under the nail. This is usually the result of the feet swelling as they get hotter and therefore the shoes become too small and press on the front part of the foot. Such repetitive damage may damage the nail root and may cause the nail to grow abnormally. The hot sweaty environment is ideal for the development of fungal infection. It is therefore wise to apply antifungal preparation regularly for the duration of the disorder.

Athletes are regularly subjected to blisters due to undue friction. These can be very sore. Properly fitting shoes and the right socks that allow the foot to breathe normally prevent most blisters from forming. Prevention by means of supporting insoles may stop friction; also the application of protective special plasters may help.

The application of petroleum jelly in between the toes will also reduce friction. Continuous pressure and friction may also lead to the formation of corns and Foot Calluses.

Because the foot is subjected to such pressure, it is not uncommon for runners to develop injuries such as stress fractures, inflammation of the Achilles tendonitis, plantar fasciitis and others.

The use of supporting a correcting insoles and orthotics will help considerably in preventing such injuries and will improve performance.

This information is for guidance only. If you are in doubt at all, please consult your nearest health professional.

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