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A lot of people get a burst of energy to exercise at certain parts of the year. A new year’s resolution might have you lacing up your sneakers more frequently, for example. But there’s nothing like spring to motivate you to get moving.
For starters, the warmer weather here in Pennsylvania makes it easier to enjoy spring activities like running, hiking, and cycling. Plus, as temperatures climb, you’re more likely to find yourself in shorts or even a swimsuit soon. You want to feel your best, and that makes spring an excellent time to start working toward your goals.
We don’t want to let anything get in the way of your progress. That’s why we want to highlight some foot and ankle injuries that could potentially slow you down — and how to avoid them.
With sports medicine expertise, William T. DeCarbo, DPM, FACFAS, and our team can address any injuries that do crop up for you this spring. Visit us at Greater Pittsburgh Foot & Ankle Center in Wexford, Pennsylvania, if you start experiencing any foot or ankle pain.
Achilles tendinitis
You develop this painful condition when your Achilles tendon gets inflamed. That major tendon connects the back of your heel to your calf. It powers your walking, running, and jumping.
When the tendon gets inflamed, your calf might hurt. You may feel pain at the back of your heel. And that discomfort often gets worse with activity and as the day wears on.
If that sounds familiar, come see us. Dr. DeCarbo specializes in treating Achilles tendons.
How to avoid Achilles tendinitis
Too much activity too fast can strain your Achilles tendon, leading to inflammation. As you get into your spring activities, ease in. If you’ll be running, for example, start with a mile or two, then slowly add from there. Never add more than 10% distance.
Warming up before and stretching afterward also helps to minimize strain on your Achilles.
Plantar fasciitis
This common cause of heel pain usually causes a stabbing sensation. It’s often at its worst when you first get out of bed or first get up after a period of rest.
If you’re experiencing that sensation, it probably means you have inflammation in your plantar fascia. This is the thick band of tissue that runs along the bottom of your foot. Dr. DeCarbo can help you develop a plan to heal the area.
How to avoid plantar fasciitis
The right shoes make a big difference for your plantar fascia. Choose footwear that matches your activity (e.g., tennis shoes for tennis, trail running shoes for trail running).
Overuse also contributes to plantar fasciitis, so be sure to gradually scale up your activity level rather than launching in all at once.
Bursitis
Another issue that often affects your heel, bursitis develops when your bursae get inflamed. Your bursae are tiny sacs filled with fluid that lubricate your joints.
With bursitis, your heel might look swollen or red, or feel warm or painful to the touch.
How to avoid bursitis
As with the inflammation-based issues we’ve already discussed, preventing bursitis starts with good footwear and easing into your activity. Dr. DeCarbo might recommend padded socks or orthotics to help properly cushion your bursae.
Sprains and strains
Your muscles, ligaments, and tendons all work together to stabilize your feet and ankles while propelling your movement. If you hurt a ligament, it’s called a sprain. If you hurt a muscle or tendon, it’s called a strain. Either way, it will be painful, and you’ll need to take time away from your activity to let it heal.
If it doesn’t start getting better after a few days, come see Dr. DeCarbo. He can offer additional care, like a brace for a sprained ankle.
How to avoid sprains and strains
We’ll say it again: Go slowly. Warm up before your chosen activity and then gradually add time and intensity over the coming weeks. Stretch afterward, too.
All of this helps your muscles, tendons, and ligaments get stronger. Giving them time means your feet and ankles have the support they need, helping you avoid injury.
We want to help you enjoy this season with plenty of spring in your step. For help avoiding springtime injuries — or treating any that have already cropped up — come see us. Call us or book your appointment online today.