Sports Injury Prevention

Each year more than 1.2 million Canadians are sidelined from their favourite sport due to a sports-related injury that may have been prevented through proper fitting footwear and shoe selection.

To reduce the risk of a sports-related injury and to alleviate pain if one occurs:

  • Consult a local Canadian Certified Pedorthist for a biomechanical exam. Your Pedorthist will ensure you are wearing the right type of footwear for your sport, that it fits properly, and that it provides the correct support for your foot type.

  • If your Pedorthist finds biomechanical faults, custom-made foot orthotics may help prevent an injury.

  • Over-the-counter devices often help prevent simple cases of over pronation and can assist with healing following an injury.

  • Slowly and carefully increase your activity level to allow the tissues of your lower limbs time to properly adapt.

  • If a foot injury occurs, rest, use ice, and consult your physician.

  • If a condition persists it can help to visit complementary health professionals who specialize in sports medicine, such as a physiotherapist or massage therapist.

  • Physiotherapists can also provide detailed information on pre-event warm-up and stretching to reduce the risk of injuries.

By following these recommendations, you can decrease the risk of sustaining a sports-related injury during your favourite athletic activities.

Running Shoes

Running shoes today are specifically designed to support and cushion your feet and help ensure you engage – but don’t stress – the correct muscles, tendons, and ligaments while you run. If you’re running in shoes that are too worn, you’re at risk for a variety of injuries as your shoes won’t be absorbing the force when your feet hit the ground. This will result in the shock moving back through your feet, ankles, knees, and hips.

  • Running shoes need to be replaced every 500 to 750 km. If you’re a heavier build or run on rough terrain, they will need replacing more frequently.

  • Write the date you purchased your shoes inside one of the shoes and replace them after a maximum of 1 to 1.5 years. Whether they have had significant use or not, the materials will start to wear or harden.

  • Once a month, look at the sole of the shoes. If you see cracks forming or treads wearing out, your shoes need replacing.

  • If you experience new aches or pains when you run, it is a sign that the cushioning and support in your shoes may be worn down and it’s time to get a new pair.

Replacing your shoes before they become too worn will help protect you from injury.

If you are experiencing foot or lower limb pain or discomfort, you should talk to your doctor or book an appointment with a Canadian Certified Pedorthist. Click here to find a Pedorthist near you.