Overview of ankle og foot injuries

Around 20% of all sports injuries affect the ankle. Below, you can read more about the most common injuries to the ankle and foot.

Acute injuries most often occur in sports where there is a high risk of falls or frequent collisions. These injuries occur unexpectedly and instantly.
Although acute injuries often occur unexpectedly, they can also be prevented.

Overuse injuries hovwever, develop gradually and cannot be linked to a specific incident. The cause is usually overuse over time. The advantage is that they can be prevented by, among other things, adjusting the training load, to what the body can handle and tolerate.

Acute Injuries

Ankle sprains

Ankle sprains are so common that, for example, all football, handball, or basketball teams can expect them to occur from time to time. But the injury is also widespread in individual sports, especially those involving landings and/or running on uneven surfaces.

In the acute phase (24–48 hours after the injury), the goal is to limit bleeding and reduce pain. Treatment follows the PRICE principles for acute injury management and also includes offloading with crutches. To limit bleeding, it is important to begin acute treatment with compression immediately after the injury occurs. This shortens the rehabilitation period.

Recovery from an ankle sprain on the outside is often quick, and most people are back to full training after one to a few weeks. If there has been significant damage to the ligaments, recovery may take longer, and some people experience stiffness and pain for many months.

Through a systematic training program focused on balance and coordination, you can more than halve the risk of a new injury.

Overuse injuries

Stress Fractures

Stress fractures are also known as fatigue fractures. There are several areas in the ankle and foot where stress fractures can occur. Athletes who engage in running and jumping are most at risk.

Stress fractures are treated with rest and, if necessary, a cast or brace for approximately 6–8 weeks. In some cases, it may take several months to return to full athletic activity. Surgery may be an option, but this applies to only a small percentage of those with stress fractures.

After the rest period, it is important to gradually resume activity in collaboration with a physical therapist; good communication between the coach and physical therapist is necessary to ensure proper progression of training.
It is therefore important to begin proper treatment as soon as possible if you have a stress fracture. Without proper treatment, there is a high risk of long-term problems.

 

Plantar fasciitis

Plantar fasciitis is an overuse injury of the plantar fascia, a band of tissue under the foot that plays a vital role in absorbing shock. Over time, it breaks down and its shock-absorbing effect diminishes.

Runners are particularly susceptible. Athletes with flat feet or high arches have an increased risk of developing the condition. Changes in gait and running technique due to increased supination or pronation, or limited mobility (flexion) in the ankle, increase the risk of developing the condition.

Treatment of plantar fasciitis involves both symptom relief and rehabilitation. For a short period, it may be necessary to avoid activities that worsen the symptoms. Ice can provide effective pain relief after activity. In the early stages, stretching the foot and calf muscles is recommended, and in the short term, taping can provide pain relief.

Sever’s syndrome

Sever’s syndrome is a stress injury in the so-called growth plate at the back of the heel. The Achilles tendon is constantly “pulled” in and around this area, and overuse can lead to irritation and pain. It is particularly common among growing adolescents.

The diagnosis is based on symptoms. A doctor or physical therapist with expertise in this area can make an accurate diagnosis.

If symptoms flare up, applying ice can be effective in reducing pain. The most important step, however, is to adjust your activity level. This may mean avoiding activities that trigger the pain until the symptoms subside.

Sever's syndrome goes away, but it can take up to a year before symptoms disappear completely. During this period, it is important to avoid stretching the calf muscles. Once the pain is gone, it is important to start doing strength and stretching exercises.