Being physically active and exercising regularly is one key to living a healthy, vibrant life. Nevertheless, it’s all too easy to overdo it or use improper form, leading to painful and debilitating foot or ankle injuries that can sideline you from activities you enjoy. Luckily, there are smart, simple strategies to reduce your risk of these tough setbacks while still staying fit and active.
Listen to Your Body
One of the best ways to avoid foot and ankle problems is to listen closely to what your body tells you. If you feel sharp, shooting pains or persistent achiness in your feet or ankles during activity, that is an important warning sign to stop what you are doing and rest. Ignoring those signals and pushing through the pain can quickly lead to much worse, longer lasting injuries. It is also wise to start any new exercise routine gradually and slowly increase intensity over time to properly condition your body for the new demands.
Wear Proper, Well-Fitting Shoes
Having athletic shoes that fit well and are designed specifically for your sport or activity makes an enormous difference in preventing foot and ankle troubles. Make sure there is enough wiggle room for your toes to spread out and that the shoes have good arch support, cushioning and lateral stability. Replace athletic shoes regularly every 6 months or so as the cushioning compresses and wears out over time. An ankle doctor at a podiatric practice like the one at Commonwealth Foot and Ankle can provide guidance on the best shoe choices for your activities.
Do Stretches and Strengthening Exercises
Taking just a few minutes before workouts or activities to thoroughly stretch and do simple exercises that strengthen the small muscles around your feet and ankles acts like a protective shield against injuries. Just a quick, simple routine can really pay off by increasing flexibility, stability and resilience in these often-neglected areas.
Stay on Stable, Even Surfaces
Trying new outdoor activities like hiking on rocky trails or trail running is fun and invigorating, but also drastically increases your risk of ankle sprains, fractures, and other injuries on uneven terrain with poor traction. If you are just starting a rugged outdoor pursuit, consider wearing an ankle brace or taping your ankles for extra support and protection until your muscles, proprioception and balance improve. Awkward falls are one of the major culprits for ankle sprains and breaks, so use extra caution.
Cross-Train for Variety
If you’re an avid runner, basketball player, dancer or take part in any athletic activity with highly repetitive, pounding movements, those repetitive forces can lead to overuse injuries in your feet and ankles over time. Cross-training with lower-impact activities like cycling, swimming or yoga allows those hardworking areas to rest and recover between outings for your primary sport. The variety puts less cumulative strain on your feet and ankles.
Listen Carefully to Persistent Pain
It’s normal to experience some muscle soreness and stiffness after a tough workout as your body repairs the positive damage from training. But if you have sharp, persistent pain in your foot or ankle that doesn’t seem to improve after several days of rest, it may signal a more serious injury that needs medical attention and diagnosis. Don’t try to simply push through it. An ankle doctor can examine, accurately diagnose, and properly treat the injury so you can recover and get back to safe, active training.
Conclusion
Taking some basic precautions means you can drastically cut your risk of experiencing sidelining foot and ankle injuries. A little prevention allows you to stay active, healthy, and engaged in the athletic activities you love for years to come.