Golf is a fantastic way to stay active, enjoy the outdoors, and challenge yourself. However, it’s not without physical demands, especially on your feet. Repetitive motions, overuse, and incorrect biomechanics can lead to various foot conditions that make it hard to enjoy the game.
Golf may seem like a low-impact sport, but the repetitive motions involved can lead to significant foot stress. Walking long distances, swinging, and standing for extended periods all contribute to potential foot pain. Here are some common conditions golfers face:
- Morton’s Neuroma
- Heel Pain
- Tendonitis
- Subungual Hematoma
So, what are the above injuries and how can you prevent or alleviate the pain associated with these conditions?
Morton’s Neuroma
This is a painful condition in the ball of the foot, usually between the third and fourth toes (metatarsal bones). It is a pinched nerve, and it can feel like walking on rocks, burning, numbness and tingling, or sometimes can cause a sharp pain. It is caused by repetitive stress from walking and is exacerbated by improper shoes (too tight).
Heel Pain
Several different conditions can cause heel pain, but the most common one is plantar fasciitis. Plantar fasciitis is inflammation of the soft tissue of the foot (the thick band of fascia that runs across the bottom of your foot near your arch). It can cause stabbing pain, and the pain is usually worse in the morning, but gradually “warms” up. It can turn into a dull, achy pain and can make walking difficult. The cause is usually overuse from the long walking on the golf course, poor biomechanics of the foot during gait, and can be worsened by improper footwear.
Tendonitis
Tendonitis is inflammation of the tendons, for golfers, the common location is the Achilles Tendon (large tendon on the back of the ankle). It can cause stiffness and pain in the back of the leg and ankle. Overuse of the lower limbs from too much walking, improper footwear, and improper swing mechanics can all contribute to the onset of tendonitis in one or both legs.
Subungual Hematoma
This condition involves bleeding and bruising under the toenail(s). It will make the toenail(s) appear dark in colour and can be the tip of the toenail or toe, or the entire toenail. It can be painful, and there is a potential for the nail to fall off depending on severity. It is caused by poorly fitting footwear that causes repetitive trauma of the toes hitting the front of the shoe.
Tips for prevention
Proper fitting footwear: Having properly fitting footwear is key to healthy feet. Having adequate room in the toe box (front of the shoe) will prevent squeezing of the nerves in the midfoot and toes. Having the correct size of shoe, especially length will also prevent the foot from rubbing, or hitting the front of the shoe. A BioPed clinician can measure your foot, and help you pick out the correct size of footwear so you can walk all 18 holes!
Stretching and Strengthening
Proper stretching and strengthening of the entire body will improve your mobility. Stretching before and after the game will help with muscle and tendon pain. It will help to ease tension in the legs and feet. Strengthening will help to improve your endurance and will help with joint pain.
Nail Care
Keeping your toenails trimmed will help prevent injuries and reduce pressure on the nail bed. A foot care nurse or Chiropodist can help ensure your feet are in tip-top shape to play many rounds of golf this season. They will not only make sure that your nails are trimmed; they will also reduce calluses and corns that can cause pain when walking and can help with other conditions, such as ingrown toenails or fungal infections (including athlete’s foot).
Orthotics
Orthotics can help to improve the biomechanics of the foot and reduce the strain on muscles and tendons of the lower limbs. Whether it is a custom orthotic or an over-the-counter orthotic, a BioPed clinician can help you reduce your pain significantly. They will work with you to come up with a custom solution for your unique feet.
Foot pain shouldn’t hold you back from enjoying your favourite game. By understanding common overuse injuries and taking proactive steps, you can manage and prevent foot problems effectively. Remember, if you are experiencing persistent pain, consulting a BioPed clinician for personalized advice and custom orthotics can make a world of difference. Keep your feet happy and stay on the green, ready to Do More and enjoy every round of golf to the fullest!
