Fitness and Feet: Play it Safe

Whether you’re an athlete who participates in sports, exercise regularly, or are a “weekend warrior”  who enjoys a pickup volleyball game, you need to take steps to reduce your risk of foot and ankle injury.  

There are preventative measures everyone, no matter the age, can take to build a foundation for injury prevention. First and foremost, make sure you have appropriate footwear designed for your sport. There are shoes for every situation – running, walking, basketball, soccer – you name it, you can find the proper footwear. When choosing footwear, ensure you have the correct level of support for the activity and the appropriate sole for the surface you’ll be on. And if you have ankle challenges, consider high-tops that provide additional ankle stability and support.  

With the proper footwear, you’re ready for action. But first – warm-up! Always start with a proper warm-up and end with a cool-down. A good warm up raises your body temperature increasing the oxygen available for your muscles and improving your muscle elasticity. Every good warm-up incorporates stretching which increases blood flow to your muscles. However, never stretch in a way that causes ankle pain, foot pain or any type of discomfort. So, do some shoulder rolls, hip circles, ankle circles, toe stretches, lunges, quad stretches, and march in place. Whatever routine you create, warm-up for 5-10 minutes before every workout or game. This prepares your muscles and reduces your injury risk level.  

Of course a key to your training exercises should include strengthening the muscles in your legs, feet and ankles. Stretches like toe raises, heel walks, toe walks, and calf raises help stabilize your ankle joint, improve balance, and reduce your risk of sprains.  

Stay hydrated throughout your physical activity as water keeps your muscles and joints lubricated, provides nutrients, distributes energy throughout your body, and prevents cramps and strains. And when the game or workout is over, take 5 minutes to cool down. Literally, a slow walk followed by some stretching will do the trick and further lower the risk of injury.  

Being physically active is healthy for you, but you need to take steps to prevent injury. If you’re already active,  keep going. If you lead a sedentary lifestyle, check with your doctor before starting an exercise program, start slow, and gradually increase your exercise intensity. Through it all, listen to your body. If you notice any pain or soreness in your feet or ankles, take time off and see a doctor if the pain persists.  

Remember these tips:  

• Wear appropriate footwear 
• Do a proper warm-up 
• Include stretches that build leg, feet and ankle strength 
• Hydrate, hydrate, hydrate 
• Do a cool down 
• Listen to your body 
• And if you have pain or discomfort, do not put off see your doctor  

Incorporating these tactics into your fitness routine will help you put your best foot forward.