Prevention is your best treatment. Proper shoe and sock fit, gentle stretching after warming up and recognizing a problem before it becomes serious are your keys to staying active and avoiding foot, lower limb and back problems.
Pay attention to your body
Don’t ignore what your body is telling you. If something is hurting pay attention to it, find out why, and change what is making it hurt. Rest if necessary, but if the pain doesn’t fade, seek advice.
Avoid the terrible too's
Don’t do too much, too soon, too often, too fast, too hard, with too little rest.
Don't change things that are working
Don’t look for the latest and greatest running shoe or even training method. Don’t switch from slow and steady to suddenly doing an all interval workout because someone says you will lose weight quicker and with only 20 minutes of “cardio”. Shoes may be cautiously changed and training should be gradually and sensibly changed.
Increase training slowly
The amount of time spent on the activity should be increased gradually over a period of weeks to build both muscle strength and mobility. Cross training by participating in different activities can help build the muscles.
Choose athletic shoes specifically for your foot type
People whose feet pronate or who have low arches should choose shoes that provide support in both the front of the shoe and under the arch. The heel and heel counter (back of the shoe) should be very stable. Those with a stiffer foot or high arches should choose shoes with more cushion and a softer platform. Use sport-specific shoes. Cross training shoes are an overall good choice; however, it is best to use shoes designed for the sport.
Eat healthily: not too much, not too little & a little less junk!
Don’t forget to eat enough healthy foods. Make certain to have adequate calcium and healthy fats. Don’t forget vegetables and protein sources. Make sure you don’t cut your caloric level too drastically while dieting. You need fuel to exercise.
Strength training and conditioning
Strength training can be helpful for a variety of reasons. Core strengthening has many benefits. Get in shape before starting a new activity or sport, as you can’t rely on your sport to get you in shape. Follow a conditioning program that is sport specific, this will help you acquire a balance of strength, agility, flexibility, co-ordination and endurance necessary for that sport.
Always warm up before playing
Warm muscles are less susceptible to injuries. The proper warm up is essential for injury prevention. Make sure your warm up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.
Avoid playing when very tired or in pain
This is a set-up far a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides.
Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they’ll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement.