The foot and ankle are one of the most sensitive joints in the human body. It is because of all the stress is exerted on the foot & ankle while we stand, walk or run. It is very common to get foot injuries in sports especially in tennis, soccer, and other running sports. Foot & ankle injuries can be very painful and sometimes takes a long time to heal properly. Therefore it is important to take precautions for such injuries.
This article discusses some tips and precautions, which are recommended by Foot And Ankle Specialist to prevent any serious ankle and foot injuries.
1. Warm-Up Is Important Before Any Physical Activity
You may have observed that sports enthusiasts, gymnasts or people who do exercise, yoga or any kind of physical activity always perform a warm up activity. Warm up means light stretching or two to three minutes jogging, to warm up the muscles. It does not put sudden stress on joints and muscles and prevents muscle strains. However, stretching should not be combined with the bouncing motion.
2. Build-Up Muscle & Joint Strength & Mobility
The more time sports enthusiasts spend on training, the more the strength and mobility of joints & muscles will increase. The time should be gradually increased over the weeks. Always start with a small duration like a few minutes. You can participate in different cross-training activities, it will help to build muscle strength and joint mobility. You can condition your joints and muscles for stress this way.
3. Use Athletic Shoes
Shoes play a key role in preventing ankle and foot injuries. When it comes to shoes, people who have pronate feet must choose a shoe that provides support to the front and back foot. For tennis, soccer or running, athletic shoes must have a stable heel & heel counter. People with stiffer foot should use shoes with soft platform and more cushion. Sports enthusiasts should use sport-specific shoes to prevent any foot injury.
4. Do Not Run On Uneven Surface
If you are trekking on a rocky mountain or a hill with loose gravel there are chances that your foot may slip. Hence you need to be very careful about such hills. Moreover, tree stumps, roots, holes can also be a cause of foot injuries during trekking. It is best to run or trek on a trail that is even but if you have to race on a track that is not even you must train yourself for that surface. Training on an uneven surface will reduce the risk of injuries because your body and joints would be conditioned to the surface.
The most important thing is to avoid any such thing that can harm your joints. Do not put too must stress on your joints. It is also important to take your vitamins and healthy diet to strengthen the joints and muscles. If you have a previous injury or have pain, swelling or bruises around your foot or ankle visit Foot And Ankle Specialist to avoid any complications. People who have a history of ankle and foot injuries should avoid physical activities that exert a great amount of pressure.