Sports and your feet

    Auteur: Podiatre Montreal

    Group sports can be both beneficial and destructive for your feet. If you already have an existing problem with your feet, please contact us first.

    Here are some tips for practicing the following sports:


    If you are not properly warmed up before participating in sports, you can get injuries to your lower limbs, including your feet. If you are an occasional weekend player, prepare yourself well before starting any sports activity. Baseball and softball involve quick starts and sudden stops, so it is important to do some stretching before starting a game to avoid muscle fatigue.

    Injury Prevention

    Make sure that the playground is free of objects or other hazards that you can trip over and injure your foot or ankle. Remember that to avoid foot and ankle injuries, your feet must be firmly attached to the ground.

    Throwers are more likely to suffer foot injuries because they always stretch in the opposite position. This repetitive motion can lead to injury due to twisting of the feet and ankles. Bullet catchers are also subject to foot injuries because they squat for long periods of time and strain the soles of their feet. The majority of baseball players are susceptible to disorders such as plantar fasciitis, calcaneal spur syndrome, Achilles tendonitis and tibial periostitis. The throws and pivots of the game can lead to torn ligaments and even fractures.


    Cycling is a great fitness activity that can improve your cardiovascular health.

    When sitting on a bike, your hands on the handlebars, your hands, shoulders, and front axle must all be in line. In case of knee injuries, for example, the use of orthopedic insoles or shoes will be recommended. Our practitioner will be able to design a program and fitness methods to help prevent certain recurring pain.

    Before cycling, cyclists should stretch the main muscle groups being used – the buttocks, quadriceps, calves and tendons. As with most physical activities, start with a slow program and gradually increase the frequency. Make sure your seat is at the right height, with knees slightly bent and hips aligned.

    Wounds and their treatment

    Cyclists can suffer serious injuries such as:

    • Knee pain (swelling, strain…)
    • An irritation of the cartilage or an injury to the patella, caused by an imbalance, a badly adjusted seat height, a bad position of your feet in the pedals. Some cyclists use hiking boots with crampons or shoes with ribbed soles. These allow you to limit repeated movements that can lead to knee pain.
    • Tibial periostitis: pain in the front or back of the leg bone, resulting from inflammation of the muscles or tendons. Hyper pronation (commonly described as a collapse of the plantar arch) can also cause tibial periostitis. Cyclists must stretch properly before practicing and use orthotics as needed.
    • Achilles tendonitis: This disorder occurs when the tendon at the back of the heel bone becomes inflamed, often as a result of poor pedaling, poorly adjusted seats or overtraining. Applying ice, resting, and the use of anti-inflammatory medications sold over the counter can help. Consult your doctor before taking any medication. If you have chronic pain or inflammation, contact our practitioner.
    • Sesamoiditis: Sesamoids are two small bones located under the bones of the first metatarsal in your feet that can become inflamed or break. A good selection of shoes and the wearing of orthotics can prevent this disease.
    • Numbness: numbness, tingling or burning in the toes are signs that you need more appropriate footwear. Loosen your straps or laces. In some cases, numbness can lead to a condition known as “acute compartment syndrome”, requiring immediate medical attention.


    Amateur and professional tennis players are at risk of ankle and foot injuries because these limbs are subject to repeated lateral movements and sudden stops.

    Injuries include ankle sprains, stress fractures, plantar fasciitis… If you experience recurring or persistent pain, please contact our practitioner.

    Clay and crushed stone surfaces help players slide better and are considered the safest surfaces to play on. Asphalt, concrete, rubber and carpet surfaces do not allow sliding and are not recommended for healthy feet.


    The complex movements involved in an ordinary golf swing put some pressure on your feet and can create significant discomfort.

    Biomechanics, or the application of the laws of mechanics to living structures such as feet, plays a crucial role in the development of the swing. Indeed, the lateral movement and pivoting inherent to the swing can be hindered by certain biomechanical conditions.

    Wounds and treatment

    The swing shot can affect the leg muscles, abdomen and back. Because the playing surface is usually a hilly terrain, injuries are common. Proper warm-ups and specific stretches can help prevent injuries. The Podiatrist will be able to recommend a suitable warm-up program.

    Other problems, such as tendonitis and ligament sprains, can also slow down the ardor of the greatest golfer. Inadequate footwear can cause blisters, neuroma (inflammation of nerve endings), and a multitude of foot pains. Podiatrists encounter these problems on a daily basis and can treat them to facilitate a quick return to this sport.

    Winter Sports:

    Winter sports such as field hockey, skiing or ice skating can cause many foot problems. Before engaging in winter sports, make sure you have good foot protection, such as waterproof, insulated boots or shoes. Wearing only one pair of thick acrylic socks can prevent moisture.

    If your feet are exposed to snow or cold water for a long period of time, warm them up quickly. Watch out for frostbite – a serious and painful condition that can lead to the loss of your toes.

    Insert insoles into your shoes if you plan to skate for a while. Shoes made of a thin layer of nylon may not protect your feet from frostbite. Your feet usually perspire while running, which will only accelerate the effect of the cold on your feet. As a rule of thumb, try to keep your ankle perpendicular to the ground and up and down while skiing. Sometimes, a personalized examination with an orthopedist will help you find and maintain your foot in the right position.

    Winter sports can lead to many foot infections, such as blisters, frostbite, neuromas, sprains and strains, bleeding under the nail, fractures and bunions. Other pre-existing conditions, such as hammer toes and Haglund’s deformity (a bump on the back of the heel) can be irritated by frequent winter sports. If the pain persists, please contact our practitioner.

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      Podiatre Montréal
      1826 Sherbrooke O,
      Montreal, QC H3H 1E4