BASEBALL & YOUR FEET
America's Pastime
For more than a century and a half,
America has carried on a love affair with baseball. Kids slam fists
in their first gloves, and dream of one day playing in the big leagues.
For a few, the dream comes true. The rest of us keep the fantasy alive
through youth leagues, on adult softball teams, or pickup games with
friends. We pledge allegiance to our favorite major league team, sharing
the triumph or agony of every win and loss.
Abner Doubleday may not have really
"invented" baseball in Cooperstown, New York in 1839 (the similar English
game rounders predates it by nearly a century), but it didn't take long
for Doubleday's game to evolve into our national pastime. The major
leagues formed in 1871, and the modern era began in 1903 when the Pittsburgh
Pirates defeated the Boston Red Sox in the first World Series. Since
then, Americans fill ballparks on hot summer nights, and watch autumn's
pennant races and championship playoffs culminate in the ultimate showdown
between the best American and National league teams.
More than following big league baseball,
we all want to play the game ourselves--to hear the crack of a base
hit, execute an around-the-horn double play, or shag a screaming liner.
But like all vigorous exercise, baseball and softball should be played
sensibly and safely. Improper preparation and technique can lead to
injury, especially to the lower extremities, which take us around the
bases and under fly balls.
Before the First Pitch
Most American kids begin playing
organized baseball at age 6 or 7. If a child is in generally good health
and has no preexisting physically compromising conditions, baseball
is relatively safe with proper instruction in the game's fundamentals.
Weekend warriors who pick up the
sport again in adulthood are less apt to be in optimum condition than
younger athletes, and should take it slow before jumping right into
a game. Anyone who is more than 40 years old, diabetic, a smoker, or
has any physical disability should see a family physician before taking
the field. People with existing foot problems should see a podiatric
physician specializing in sports medicine, who can perform a gait analysis
and assess any risk inherent in a sports regimen.
Because baseball and softball involve
quick starts and stops, it's important to loosen up before the game.
Even the youngest children should make sure to do some simple stretching,
running and playing catch before the game to avoid muscle pulls or other
problems.
Before playing pickup games, make
sure the field is free of hazards like holes on the base path, which
could cause a foot or ankle injury. Sticks, rocks, and other debris
on the field cause players to trip, risking injuries, and should be
removed.
Shoeing Up for Baseball
For children under the age of 10,
sneakers will suffice for baseball, although kids probably will pine
for cleats long before that. There's no real danger in them wearing
cleats, but they should be gradually introduced before being worn in
a game. A young player needs to get a feel for cleats, which should
not be worn off the field.
While the improved traction of cleats
may enhance play, it also leaves the ankle more susceptible to twists
and turns. Any child with preexisting foot conditions should see a podiatric
physician before putting on cleats. Never put a child in hand-me-downs;
ill-fitting cleats increase the danger of ankle injuries. When sizing
cleats, make sure the feet are measured by a footwear technician, and
always wear a game-size sock when trying them on.
In some competitive baseball leagues,
the use of metal spikes is permitted for players more than 13 years
old. Spikes must be understood as dangerous weapons on the base paths;
they require a certain level of maturity to be worn safely. They are
not necessary for casual play, and should not be worn unless in league
competition.
Spikes, which technology has made
lighter and more flexible these days, perform the same function as cleats,
but engage the ground differently. They too should be worn on a limited
basis until the feel of how they engage the turf is understood. Unfamiliarity
with spikes can lead to ankle twists and turns in a competitive situation.
When wearing cleats or spikes for
the first time, watch for irritation, blisters, or redness, which could
indicate a biomechancial problem in the legs or feet. Pain is a clear
indicator of a problem. If cleats cause pain, discontinue wear for two
to three days; if it returns, see a podiatric physician specializing
in sports medicine for evaluation.
Preventing Baseball Injuries
One of baseball's most exciting
moments comes when a batter stretches a single into a double by beating
the tag in a dust-kicking slide. Sliding is a fun part of the game at
all levels, but proper technique is crucial to avoiding foot and ankle
injuries, especially when bases are firmly secured to the infield. Coaches
at all levels should make sure their players are well schooled in proper
sliding. Careless slides can result in sprains and even fractures of
the lower leg and feet.
Pitchers also need to be coached
on the proper way to come off an elevated mound with their back foot
and land on an incline with the front foot. The repetitive motion of
pitching can lead to overuse injuries to the feet and ankles. Pitchers
experiencing pain in their windup should take a few days off before
returning to the mound.
Catchers too are susceptible to
overuse injuries by squatting behind home plate for every pitch. Again,
coaches should teach their catchers how to alter their stance to vary
weight displacement.
Lower Extremity Injuries and Treatment
Contusions. A baseball
will inevitably make contact with a player's foot and ankle, whether
it's a pitched ball, foul tip, or line drive, and sliding base runners
often run headlong into a infielder's legs. Usually this contact results
in contusions, which are not often serious injuries. Ice packs and a
few days' rest will usually help the contusions, or bruises, feel better.
Sprains and fractures.
Stretched or torn ligaments, known as sprains, can occur from running
the bases, or pivoting to make a play. Sprains may cause extensive swelling
around the ankle just like a fracture. Immediate treatment from a podiatric
physician is crucial to quick healing. Fractures, where the bone has
cracked or broken, often require casting. After a sprain or fracture,
a podiatric physician can prescribe a rehabilitation regimen to restore
strength to the injured area before returning to the sport.
Plantar fasciitis. Catchers
are particularly susceptible to arch pain, commonly traced to an inflammation
called plantar fasciitis, on the bottom of the foot. A podiatric physician
can evaluate arch pain, and may prescribe customized shoe inserts called
orthoses to help alleviate the pain.
Heel Spur Syndrome. A related
condition, to which catchers are also susceptible, is heel spur syndrome.
Often related to plantar fasciitis, heel spur syndrome occurs when the
plantar tendon pulls at its attachment to the heel bone. This area of
the heel can later calcify to form a spur. Many times the ligament pulling
on the heel creates the symptoms, and not the spur itself, especially
after getting up from resting. With proper warm-up and the use of supportive
shoes, strain to the ligament can be reduced.
Achilles tendinitis. The
stop-and-start of baseball often creates pain and tightness in the calf,
and aggravation of the Achilles tendon. Again, regular stretching of
the calf muscles gently and gradually before and after the game will
help minimize the pain and stiffness.
Shin splints. Shin splints
usually stem from an inflammation of the muscle and tendon attached
to the shin, caused by stress factors. Treat shin pain with cold compresses
immediately after a game to reduce inflammation. Proper stretching and
strengthening exercises should prevent the onset of shin splints.
The American Podiatric Medical Association operates a toll-free telephone
service, 1-800-FOOTCARE (1-800-366-8227), from which consumers
can obtain informative literature on a variety of foot health topics.
The American Academy of Podiatric Sports Medicine, an affiliate of APMA,
may be reached at 1-800-438-3355.
Produced in cooperation with the American Academy of Podiatric Sports
Medicine
