Athletics involve quick, strong and stressful movements, so no matter what we do, we’ll never be able to completely remove the risk of injury from sport. With that said, if you are smart in your preparation, your recovery and while you’re playing the game, you can significantly reduce your risk of a debilitating foot or ankle injury. In today’s blog, we take a closer look at some of the ways you can work to prevent foot and ankle injuries before, during and after athletic competition.
Protecting Your Feet Before Athletics
There are a number of things you can do before the competition begins to build a good foundation for foot and ankle health. Here’s a look at some of the ways you can work to prevent foot and ankle injuries before exercise or athletics.
Choose The Right Shoes – Wear a pair of well-fitting athletic shoes that are designed for the specific sport you’re pursuing.
Gradually Build Up Tolerance and Endurance – As the season gets closer, slowly start taking on greater physical challenges so that your body can prepare for the stress that’s to come. Help your body get ready for the physical challenge ahead as the season approaches.
Warm Up – Take 5-10 minutes to warm up before activity, as this will help your muscles transition from an inactive to an active state.
Protecting Your Feet During Athletics
You can also take steps during athletics to mitigate your risk of injury. Some of those steps include:
Using Proper Form – Focus on your gait, your mechanics and your form during athletics to minimize the risk of an overuse injury. Have a physical therapist, athletic trainer or medical professional analyze your form and provide advice if you have concerns about your athletic form.
Stay Hydrated – Muscles and soft tissues need to remain hydrated to function properly. If you’re pushing them to the limit during athletics while you’re dehydrated, you’re at a heightened risk for muscle strains and cramps.
Don’t Play Injured – If you tweak something or roll your ankle, don’t try to walk it off. Treat small problems so that they don’t snowball into a major issue like a tendon or ligament tear.
Protecting Your Feet After Athletics
Finally, caring for your feet after the competition is over is a smart way to continue keeping your feet protected from injury. Some of those steps include:
Proper Recovery Protocols – Help your body heal after strenuous physical activity. Limit additional stress on your feet for the rest of the day, and consider using ice or anti-inflammatory medications to calm inflammation.
Stretch – It can also be beneficial to stretch as part of a cool down program so that muscles and soft tissues don’t become overly tense after a prolonged period of activity.
Cross Train – Don’t just sit on the couch until the next game. Find ways to remain active while also being sure not to overstress the areas that are stressed most during competition. Some crosstraining exercises or a low-impact activity like yoga or swimming can get our heart rate up while also limiting our likelihood of an overstress injury.
Keep these tips in mind, and be sure to connect with Dr. Silverman if you have questions or concerns about a foot or ankle issue that you’re dealing with. For more information, reach out to Dr. Silverman by filling out this contact form.