8 Tips for Preventing Foot and Ankle Injuries

 

1. Warm up. Before exercising or participating in a sporting event, warming up all of the muscles of the body will help to prevent foot and ankle injuries. Lightly stretch or jog for a couple of minutes. Don’t overdo the stretch; muscles are cold and not as flexible as they are when they are warmed up.

2. Condition your muscles. Gradually increase the duration of time spent on your sporting activity or exercise. By increasing the duration gradually, the muscles have time to build strength and mobility. If possible, make a weekly schedule and stick to it. Consistency helps to prevent injury.

3. Buy and wear athletic shoes based on your foot type and sport you are playing.  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.

4. Keep tabs on the wear and tear of your shoes. Replace athletic shoes when the tread wears out or the heels wear down. I’ve mentioned before that shoes should be replaced every six months.

5. Avoid running or stepping on uneven surfaces. Now that it’s summer, it’s time to get off the treadmill and into the outdoors. Be careful on the trails and sidewalks: look out for loose gravel, potholes (we do live in Chicago), and soft asphalt.

6. Be careful running too many hills. When first starting out, try to conquer one hill and then progress by incorporating more hills into your run. Running downhill can also be dangerous as you may pick up speed. Be careful not to lose balance and fall! More injuries occur from a downhill run than uphill.

7. Prevent recurrent injuries. If you have had an ankle injury in the past, using a brace or tape can help prevent a recurring ankle injury.

8. Listen to your body. This may be the most important tip. Only you know how far you can push yourself and what your limits are. If you experience foot and ankle pain during a sport, stop and modify the activity. Make an appointment with a Podiatrist to prevent further injury. 

Citation:

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