If you are experiencing excruciating pain after an injury, you are not alone. Everyone who injures their body, either while playing a sport or hitting the gym, experiences mild to severe pain, depending upon how badly they have injured themselves. 

Common Foot and Ankle Sports Injuries

  • Ankle Sprains
  • Achilles Tendinitis
  • Shin Splints
  • Lacerations
  • Plantar Fasciitis
  • Fractures
  • Stress Fractures 
  • Turf Toe
  • Direct Blow Injuries

Foot and Ankle Sports InjuriesAnkle sprains are the #1 sports injury we see. What you need to keep in mind is that all ankle sprains are not equal. Often, there is more damage done than a minor sprain. There can be Internal derangement of the ankle and other problems. Following up with a podiatrist within 3-5 days of an ankle sprain is always recommended. 

Lacerations are another common injury that tends to cause more issues later on. Urgent Care for a laceration can help close the skin, but often closures of wounds are not what Healthmark Foot and Ankle refers to as primary closures- the closing of appropriate layers of the skin. Many soccer, baseball, or lacrosse field athletes wear sandals and slides and easily get cuts on their feet or from cleats to the shin. Healing a laceration properly is vital. 

It is important to stay on top of your tetanus shot records and get a shot if need be after an open injury. 

Being proactive in your recovery is essential. 

Keep swelling and inflammation to a minimum.

Follow wound care instructions.

Ice and rest your injury.

Physical Therapy if recommended by your Healthmark physician. 

The biggest problem with sports injuries is the failure to rehab the first injury. When rehab is not done, there is a high percentage of reinjury- usually 70-80%. 

Tips For Returning Faster and Stronger After Your Foot or Ankle Injury

Acceptance. Excepting your problem is one of the best ways to proceed toward its recovery. You won't look for a solution if you don't have a problem. So, if you want to get back to sports without wasting too much time, learn to be comfortable with the fact that you are injured, and then work effectively towards your recovery. 

Most people live in denial that their injury can affect their sporting life, but you shouldn't do the same. You should understand the consequences of not taking proactive steps to heal your problem. 

Once you realize how your condition can deteriorate in the absence of quality treatment, you will surely take the right steps to recover from the injury.  

Staying positive is the key to recovering from an injury quickly and effectively. People who keep on thinking about their problem, and continue to blame someone or something for their condition, end up getting more unhappy and frustrated, which affects their recovery in several ways. 

People who think a lot about their injuries end up slipping into depression apart from having a high-stress level. Therefore, you should practice staying positive no matter how severe an injury you receive. 

The first step that you should take in this direction is to stop negative self-talk. It's a poison that kills your ability to stay happy and experience the real charm of life. Think about your life positively rather than blaming your current situation for your unhappiness.

Replace negative self-talk with positive self-talk if you want to change your life drastically. 

Accept Challenges. Throw your outdated fitness goals to the back burner, and embark on a new fitness journey with much more enthusiasm. Accepting the challenges is the real joy of life, so don't ignore them anymore if you have been doing so for quite some time now. Don't compare your present-day life with earlier days when nothing was wrong with your body. 

Stay Active. For a faster comeback, it's essential that you keep your body active, so perform physical activities that can enhance your fitness level. For example, if you love exploring nature, plan an exciting hike with your loved ones or friends. Play sports that do not put much pressure on the injured part. Go for short walks in the morning or after you finish your dinner. Your Healthmark physician will help you outline a plan for staying active while recovering from your foot and ankle injury.

Avoid sitting on a couch continuously for hours. Even if you have nothing to do, you can avoid prolonged sitting by carrying out activities such as rearranging your bedroom or cleaning the garden with the help of your loved ones. 

Do Something Fun. Carrying out activities that make you happy is essential to feel positive while injured. So, try to entertain yourself by performing things that hold your interest. For example, if you love colors, try your hands at painting, or if you enjoy music, learn to play a musical instrument. The whole point is to add more fun, passion, and excitement to your life rather than making it dull and lifeless after an injury.  

Plan a Stronger Comeback. Don't hesitate to take the necessary healthcare advice from your healthcare team at Healthmark Foot and Ankle Associates. Take your treatment seriously, and follow your healthcare team's instructions religiously. Set a sensible timeline for your recovery and work towards strengthening your body. 

Remember you are planning a stronger comeback, so put your heart and soul towards enhancing your fitness level. Perform the exercises that your physical therapist is suggesting. Whether they are strength-building moves or exercises for improving flexibility and range of motion, take them seriously and stick to them. 

Trust their techniques since your Healthmark physician specializes in foot and ankle injuries. 

Keep Your Energy Up. You should focus on enhancing your energy level to fight your problem when you are injured. One of the best ways to increase your energy level is to consume a more balanced diet that provides the necessary nutrients. 

Consume a protein-rich diet to strengthen the injured tissues. You can incorporate chicken breast, fish, eggs, yogurt, milk, cheese, almonds, oats, etc., in your diet to supply the necessary amount of protein into your body.

You should also increase your intake of fiber-rich foods, including fresh fruits and veggies. 

For example, if you talk particularly about fruits, you can consume apples, oranges, mangoes, bananas, and berries to supply an adequate amount of fiber to your body. 

And veggies with high fiber include pears, carrots, broccoli, brussels sprouts, kidney beans, chickpeas, etc. You should also provide the required amount of calcium to your body to strengthen your bones. Apart from that, omega-3 fatty acids, vitamins, zinc, creatine, etc., are also essential for you. 

Last but not least, if you take care of yourself effectively, nothing can stop you from getting back to your normal life quickly.

Are you looking for foot and ankle sports injury care in Philadelphia?

If you are looking for a foot and ankle sports injury specialist in Philadelphia, PA, contact an experienced Healthmark Foot and Ankle Associate podiatrist today.