If you’re the parent of a teen athlete, you know how essential foot health is for performance. Unfortunately, common injuries like ankle sprains and plantar fasciitis can sideline even the most dedicated players. Understanding the risk factors and implementing preventative measures can help you avoid these setbacks. In today’s post, we’ll share some actionable steps you can take to keep teens in the game and out of the doctor’s office.
Spotting Sports Injuries in Teens ![]()
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Foot injuries in teen athletes often go unnoticed until they lead to further complications. This can result in chronic pain, long-term disability and even early retirement from sports. Recognizing the signs of sports injuries is important for maintaining an athlete’s performance and overall well-being. Pay attention to symptoms like persistent pain, swelling or difficulties bearing weight. These can indicate underlying issues that may worsen without proper intervention.
Common Youth Athletic Injuries
Ankle sprains are one of the most common sports-related injuries among teens, often resulting from sudden twists or impacts during physical activity. When you sprain your ankle, you stretch or tear its supportive ligaments, leading to pain, swelling or difficulty bearing weight. You also might notice bruising and a limited range of motion.
There are three grades of ankle sprains. A grade I sprain involves minor stretching of the ligaments, while a grade II sprain involves partial tearing, resulting in moderate pain and instability. A grade III sprain is a complete tear, causing severe pain and significant joint instability.
Stress fractures are often overlooked injuries that can seriously impact teens who participate in sports. These tiny cracks in the bone typically result from repetitive force, often due to high-impact activities like running or jumping. At first, you might not even notice the pain, but it can gradually worsen, making it difficult to perform at your best. Commonly found in the foot, particularly in the metatarsals, unaddressed stress fractures can lead to prolonged down time. Symptoms often include localized pain that intensifies during activity and eases with rest. If you experience persistent discomfort or swelling, you’ll need to come into the office for an x-ray to pinpoint the injury location and get an accurate diagnosis.
Plantar fasciitis is another common sports injury in teens. This condition occurs when the plantar fascia, a thick band of tissue connecting the heel to the toes, becomes inflamed. You might experience sharp heel pain, especially with your first steps in the morning or after prolonged periods of sitting. High impact sports like running, basketball and soccer increase the strain on your feet, particularly if you’re not wearing supportive footwear. Overtraining without proper rest can also lead to this injury, as can flat feet or excessive weight.
Basketball, soccer playing and running can also lead to Achilles tendinitis, inflammation in the Achilles tendon usually caused by repetitive stress. Symptoms typically include pain and stiffness along the tendon, particularly after activity or in the morning. You might also notice swelling or thickening of the tendon. If ignored, Achilles tendinitis can lead to more severe injuries such as tendon tears.
Preventing Teen Sports Injuries
Implementing appropriate footwear, warm-up routines and conditioning programs can significantly reduce injury risk. Education also plays a significant role in prevention. Coaches, parents and athletes must be aware of the types of injuries that occur in young athletes. By fostering an environment where athletes feel comfortable reporting pain or discomfort, you can prevent minor injuries from escalating into serious conditions.
To specifically prevent ankle sprains, you should always wear appropriate footwear with good support and traction. Warming up before activities, practicing proper techniques, and strengthening the muscles around your ankles can help prevent sprains. Additionally, you may wish to wear ankle braces during high-risk activities, especially if you’ve previously injured your ankle. Additionally, pay attention to your body: if you feel discomfort, take a break to avoid further injury. Taking these precautions can minimize the risk of ankle sprains, keeping you active and injury-free during sports.
To prevent stress fractures, gradually increase the intensity and duration of your training, ensuring that your body has time to adapt. Incorporating rest days is also essential as it allows your bones to recover. Wear appropriate foot wear and maintain a balanced diet rich in calcium and vitamin D to support bone health. And, if you’ve had a stress fracture in the past, wearing a custom orthotic will help reduce pressure on your bone and resume full activity.
Avoiding plantar fasciitis involves wearing appropriate shoes that have enough arch support and cushioning. Stretch your calves and Achilles tendon regularly to maintain flexibility. Incorporating cross training can also help reduce repetitive stress on your feet. Most importantly, if you start feeling heel pain, don’t ignore it. Address the issue early to avoid worsening your condition.
To prevent Achilles tendinitis, it’s essential to incorporate proper warmups and stretches into your routine. Strengthening exercises that target your calf muscles can also help maintain proper tendon health. Gradually increase the intensity of your workouts to avoid sudden jumps in activity level. Wearing appropriate footwear that provides adequate support is also vital. If you experience persistent pain, seek prompt medical attention. Early intervention can prevent further damage and support a faster recovery.
Treatment Options to Get Back in the Game
When preventative measures aren’t enough to protect your teen from sports injuries, it’s important to consult with our Houston podiatry practice to determine the appropriate treatment plan. Don’t just trust your teen’s coach, as guidance received may consider the team’s needs and interests above those of your child. Depending on the nature of the injury, treatment options could be non-invasive, including rest, ice, orthotics and physical therapy.
However, if your child chooses to train and play through pain, more serious injuries may result. And, in such cases, treatments may become more invasive and time spent away from the game will be extended, too. Want to make sure sports injuries in teens don’t result in serious complications or extended periods of inactivity? Contact our office at the first sign of discomfort to request an appointment. We’ll diagnose any injuries and come up with a treatment plan to get your child safely back into the game.
