Local experts give their advice on how to avoid common injuries to hands and feet when exercising, and how to treat them should you get injured.
Local experts give their advice on how to avoid common injuries to hands and feet when exercising, and how to treat them should you get injured.
Hand and Wrist
Sports-related injuries to the hand and wrists are common, ranging from minor cuts, scratches, and sprains to more severe conditions such as dislocations and fractures. Common causes of injuries include a sudden impact or a repetitive strain sustained over a prolonged period Sprained fingers and thumbs are injuries to the ligaments when bent out of their normal range of movement. For example, impact with a high-speed travelling ball or being pulled backwards in a contact sport. Effective treatment includes icing and compression, taping, or strapping to the adjacent finger. Immersion in cold water is highly effective as the cold water can surround the whole injured area. A finger fracture is a break or fracture in the three small phalange bones that make up each finger, usually caused by impact or collision. Often this will cause immediate swelling and bruising, and pain when you move your finger, which may appear deformed. If there is any nerve damage, the finger may be numb or feel tingly.
Mr Kunal Hinduja, Senior Consultant Orthopaedic Hand Surgeon at Manchester Hand Surgeons, said: “There are several possible sports[1]related injuries to the hand and wrist. Unsurprisingly, the hand is one of the most complex parts of your body, its strength and dexterity essential for many sporting activities. My advice, proactively address acute injuries and conditions, otherwise, they can become chronic requiring interventional treatment, surgery and longer-term rehabilitation.”
Here are Dr Hinduja’s top tips for avoid sports injuries:
• Refrain from playing through pain.
• Tape or brace mildly injured fingers and the wrist during games and practice.
• Avoid wearing jewellery, such as bracelets and rings.
• Use a closed fist instead of an open hand, for instance, when blocking a football or serving a volleyball.
Foot and Ankle
25% of athletic injuries are foot and ankle-related. Athletes involved in sports that require jumping and running are typically at higher risk. Sports place considerable performance demands on the feet and are often associated with injuries.
Many different types of sports can cause various injuries. Football players can receive injuries to the foot and ankle due to running, side-to-side cutting or from direct trauma, such as from a tackle. The golf swing can also place stress on the feet and ankles. Common complaints are especially noted to the ball of the foot that pivots to help drive the golf club through the swing.
The stress on the ball of the foot can cause metatarsalgia, capsulitis of the second toe, neuromas, increased pain in the great toe joint (often hallux rigidus) and sesamoiditis. Rugby is hard on the feet and ankles, injuries can occur from running and cutting, direct trauma during tackling and during the scrum. Runners are susceptible to overuse injuries, including heel pain (plantar fasciitis), Achilles’ tendonitis, sesamoiditis, stress fractures, posterior tibial tendonitis (or PTTD) and calcaneal apophysitis in children and adolescents.
According to Anand Pillai, Consultant Orthopaedic Foot and Ankle Surgeon at Manchester Foot & Ankle clinic, there are a few main ways that one can avoid causing injury when playing a sport. Firstly, you should ensure that you’re in proper physical condition to play the sport. If you’re already not on top form, exercising could make any existing problems worse. Secondly, make sure you’re playing by the rules and always wear the correct protective equipment.
Finally, always warm up before exercise. It can seem pointless and time-consuming but skipping the warm-up could lead to a pulled muscle or something even more serious.
Here are Anand’s top tips for recovering from a sports injury:
• Stay off the injured area. Walking may cause further injury.
• Apply an ice pack to the injured area, placing a thin towel between the ice and the skin. Use ice for 20 minutes and then wait at least 40 minutes before icing again.
• An elastic wrap may be recommended to control swelling.
• The ankle should be raised slightly above the level of your heart to reduce swelling.
• Enter a rehabilitation program as soon as possible to promote healing and increase your range of motion. This includes doing prescribed exercises.
• Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation. In some cases, prescription pain medications are needed to provide adequate relief.
Most importantly, whether an athlete is a recreational, competitive, or elite, foot and ankle health is essential for optimal performance. Evaluation by a foot and ankle surgeon will help the athlete determine the underlying cause of pain and the best course of treatment.