prevent foot and ankle injuries

Avoid foot and ankle injuries while playing sports

In Conditions, Foot Facts, Services, Wellness by Alnoor Ladhani, Chiropodist

prevent foot and ankle injuriesAs the Pan-Am Games and the Para-Pan-Am games draw closer, we’ve got some tips on what you can do to avoid foot and ankle injuries while staying active.

Warm up

It is important to warm up and stretch before your game or activity.  Warm up your muscles by jogging for a couple of minutes, and then do some gentle stretches.  Don’t forget to stretch your feet, ankles, and lower legs.

Don’t overdo it

Your muscles should be conditioned for your sport or activity gradually.  This means that you should train at a beginner level when you are just starting out, and increase your intensity over time.

Wear the right shoes

We say this a lot, because it is one of the most effective ways to avoid foot and ankle injuries while playing a sport or just going about your daily business.

Choose shoes that are right for your feet and right for the activity you are doing.

People with low arches need shoes which provide extra arch support, for example. People who have stiff feet need shoes with more cushion.

If you are a soccer player, you should wear soccer shoes.  If you are training for a marathon, wear good running shoes.

If you are involved with a couple different sports at an easy-going, beginner’s pace, you might be able to wear a good pair of cross trainers.

If you spend a lot of time doing a particular activity, though, you should consider investing in a shoe that is specifically designed for that activity.

Keep in mind that the “right” shoes also means shoes that are in good repair.  Replace shoes when they start to lose their supportive or shock absorbing properties.

Preventing recurring foot and ankle injuries

If you have had an injury to your foot or ankle in the past, it might be helpful to wear a brace or by taping that foot or ankle.

If you feel pain while doing an activity, stop and take a break.

If the pain continues, or comes back when you try to play again, make an appointment with a chiropodist to assess the problem.  We can provide treatment to help with injuries as well as to deal with chronic problems.

Whether you’re a beginner or an elite athlete, let Step by Step Professional Family Foot Care help keep you on your feet and in the game!

We can assess your feet, we can help you choose the right shoes for you and the activity you plan to wear them for, and we can recommend things like braces or orthotics if you need them.