Advice on Foot Care

About 10-15% of all football injuries occur in the foot, ankle and lower extremity. Common injuries include ankle sprains, shin splints, dislocated and broken toes, stress fractures and blisters. It doesn’t matter is you are playing college football, full contact flag football or touch football, you are at risk of foot and ankle injuries.

Ankle Sprains: An ankle sprain is the tearing or stretching of the ligaments on the outside of the ankle. Generally occurring when the player “rolls” their ankle running or landing from a jump. Some may hear an audible popping sound, which may indicate a rupture of the ligaments, while most may experience only a sharp pain. If the player can walk on the ankle, it is most likely a mild sprain.

RICE: rest, ice, compression and elevation are key treatments during the first 2-3 days. For more severe ankle sprains, crutches may be needed. Depending on the type of ankle injury, a brace may need to be used. At least 2 weeks should be taken off from playing football with minor ankle sprains, but many recommend taking off a full month for most mild ankle sprains, returning the sport with an ankle brace or taping. More severe ankle sprains will take at least 3 months to heal, and return to the game should not occur until that time.

Turf Toe: Given it’s name from the higher incidence of injury on artificial turf, turf toe is not isolated to this type of surface. Turf toe is a condition caused by jamming, hyperflexion or repeatedly pushing off on the big toe. The pain is initially sharp, but then dull, achy and throbbing at the big toe joint. It is difficult to “push off” when walking. The pain can be around the entire toe joint, or localized on the bottom of the toe joint. The initial treatment is similar to most sports injuries, rest and ice. Icing should be done for the first 2-3 days and rest from the sport for at least 3 weeks. A stiff soled shoe with adequate room for the toes should be worn during the recovery period. A stiff cleat and orthotics may be helpful when returning to the game.

Stress fractures: Stress fractures most commonly occur in the metatarsal bones, but can occur in the tibia (shin bone) as mentioned above. The metatarsal bones are the long bones in the middle of the foot. A stress fracture is an incomplete break of the bone. The pain is usually sharp and develops suddenly, but it is not the result of a specific injury or trauma. There is generally a sudden swelling and bruising on the top of your foot. The typical treatment is a surgical shoe (fully rigid shoe) for 4-6 weeks. Returning to the field is not recommended for at least 6 weeks.

Dislocated or broken toes: Although more common with fingers in football, dislocated and broken toes can occur. Direct impact of the foot into the ground or into another player can cause the bones to break or force the toes out of their joint, despite being protected by a shoe. Sharp pain is generally felt immediately, followed by swelling and bruising. If the toe is white, pale or blue, the dislocation or broken bone could be affecting the blood supply and immediate medical attention is needed. The treatment for most dislocated and broken toes is to simply to buddy splint them with sports tape, rest, ice and elevate the first 2-3 days and then use a rigid protective shoe for 4 -6 weeks. Most should not return to their activity for at least 4 weeks, but it may be up to 12 weeks before the swelling and pain have decreased enough to allow for pain free play.

Shin Splints: “Shin splints” is a general term used to describe pain on the shin bone. The most common cause for this type of pain is inflammation of the sheath surrounding the shin bone (the tibia). The pain may be directly on the front of the shin bone, or more towards the inside of the shin bone. This pain could be caused by a stress fracture or chronic compartment syndrome. Resting, icing, stretching and appropriate shoes are all important parts of the treatment.

Blisters: Friction blisters are one of the more common foot injuries. Blisters most commonly develop on the back of the heel, the side of the big toe or under the ball of the foot. A blister is a result of friction or shearing forces on the skin. Fluid collects between these layers, providing a cushion against the aggravating force while a new layer of skin re-grows underneath. When there is further injury to the underlying skin, blood may accumulate within the blister.

You can place moleskin directly on top of small blisters to help reduce friction. Drain larger blisters with a sterilized needle (don’t do this is you are diabetic) by puncturing the side of the blister and placing gentle pressure with guaze to absorb the fluid. Don’t remove the top layer of skin. This layer is the body’s best protection. Dry the area, but don’t use antibiotic ointment over the area. Place moleskin directly over the blister if you plan to continue running.

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