预防足部和脚踝受伤的小贴士
脚 and ankle injuries are common in sports, especially running, tennis and soccer. But sports enthusiasts can decrease the risk of injury by taking some precautions.
在进行任何体育活动之前先热身
Lightly stretch or better yet, do a slow jog for two to three minutes to warm up the muscles. 不要用“弹跳”的动作强迫拉伸."
为运动锻炼你的肌肉
The amount of time spent on the activity should be increased gradually over a period of weeks to build both muscle strength and mobility. Cross training by participating in different activities can help build the muscles.
Choose athletic shoes specifically for your foot type
People whose feet pronate or who have low arches should choose shoes that provide support in both the front of the shoe and under the arch. The heel and heel counter (back of the shoe) should be very stable. Those with a stiffer foot or high arches should choose shoes with more cushion and a softer platform. 使用运动专用的鞋子. Cross training shoes are an overall good choice; however, 最好穿专为运动设计的鞋子.
Replace athletic shoes when the tread wears out or the heels wear down
People who run regularly should replace shoes every six months, more frequently if an avid runner.
避免在凹凸不平的地面上跑步或踩踏
Try to be careful on rocky terrain or hills with loose gravel. Holes, tree stumps and roots are problems if you are trail running. 如果你的小腿有问题, 土路比柏油路软, 哪一种比混凝土软. 如果可能的话,尽量挑一个好的表面. However, if you're racing, be sure to train on the surface you'll eventually run on.
跑太多小山要小心
Running uphill is a great workout, but make sure you gradually build this up to avoid injuries. 下坡跑得太快时要小心, which can often lead to more injuries than running uphills!
预防复发性损伤
Athletes who have experienced ankle injuries previously may benefit from using a brace or tape to prevent recurrent ankle injuries.
倾听你的身体
如果你在运动中感到脚和脚踝疼痛, stop the activity or modify the activity until the pain subsides. 也, 如果你受伤了, you should go through a period of rehabilitation and training before returning to the sport to prevent recurrent injuries.
跑步和网球伤害
Running and tennis injuries include ankle sprains, 阿基里斯肌腱炎 and plantar fasciitis. 脚踝扭伤, a partial or complete tear of any of the ligaments responsible for supporting and stabilizing the ankle joint, usually result from landing on an uneven surface and having the foot turn awkwardly.
跟腱受伤, the strongest and largest tendon that connects the back of the calf muscle to the heel bone, occurs from overuse and is usually an acute inflammation or a partial tear. If the tendon is weak, it can rupture with the right force.
足底筋膜也很常见, the tough tissue that maintains the arch of the foot and runs from the heel to the toes, 发炎, 导致脚跟或足弓疼痛.
Runners also may experience injury to the tendons or ligaments located on the outside and inside of the ankle and stress fractures of the foot bones. 在运行, any one incident may not be enough to fracture the foot; however, 随着时间的推移, repetition of abnormal forces or stress can cause the bone to weaken or break. Five to 15 percent of all running injuries are stress fractures. Of those injuries, 49 percent occurred in those who ran between 25 miles to 44 miles per week.
足球受伤
不像在网球和跑步中脚部和脚踝受伤, 哪些是通常的过度使用损伤, soccer injuries often result from trauma such as a direct blow to the lower leg. 因为足球是一项身体接触的运动, collision injuries from striking another player are common, 占所有足球伤害的30%.
Ankle injuries in soccer account for 20 to 30 percent of all soccer injuries—the most common being ankle sprains. 足球运动员也可能经历草皮脚趾, a sprain that results from stubbing the toe while running or improperly planting one's cleats.
治疗
治疗 for these injuries varies depending on the severity of the injury. Most strains and sprains can be treated with rest, ice, compression and elevation (RICE). Moderate to severe cases, however, may require some form of immobilization such as a brace or a cast. Certain injuries that don't heal within the expected time frame may require surgery.
It is important to seek medical attention as soon as possible for foot and ankle injuries, especially if it is causing you to limp or there is swelling. Prompt and appropriate treatment and rehabilitation ensures the best possible recovery.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.