6 Easy Ways to Prevent Foot & Ankle Injuries
The name Achilles, the hero of the Trojan War, is etched in history as one of the greatest Greek warriors who ever roamed the earth. But, as legends have it, weakness was unknown to him except his heels.
Your feet are pivotal to your daily life – a fact that most realize when we are down with a foot or ankle injury. Accidents happen all the time! Anything from a misplaced step while negotiating the stairs or playing your heart out on the tennis court can lead you to a sprained ankle or a foot fracture.
The Ankle
The ankle is a flexible joint that allows us to move our feet in various ways, including pivoting and jumping. This flexibility and significance make the ankles prone to many injuries.
The ankle joint includes three (3) bones – the tibia, fibula, and talus. The tibia and fibula are in the lower leg, whereas the talus is in your ankle, towards the back of your foot. The ligaments join these bones and keep them in position. Conversely, tendons connect the muscles at the joint, which promotes movement.
Common Ankle Injuries
The most common foot and ankle injuries include:
- Bone fractures
- Sprains
- Strains
- Tendonitis
- Tearing of the Achilles tendon
- Sports-related injuries
We at New York Spine & Sport Rehabilitation Medicine P.C. (NYSSRM) believe that most common sports injuries are easily preventable and require little caution.
- Choose Appropriate Footwear: Pick footwear that is right for the activity. Look for shoes that provide ample support and balance for the surface you will be playing on.
- Do Stretching Exercises: Incorporate stretching exercises in your warm-up regimen to reduce the risk of injury. Most of the injuries occur due to improper stretching of the feet or due to deconditioning of the muscles and tendons. Avoid stretching in a way that causes ankle or foot pain.
- Use Appropriate Technique: Using the proper biomechanics to run, dive, pivot, jump, etc., can avert injuries. Take help from your coach or other experts.
- Strengthen your Feet and Ankles: Safeguard your feet and ankles by strength training. It tones the muscles, improves balance, and stabilizes the ankle joint.
- Fuel your body with Nutritious Food: A proper nutritious diet plan can help eliminate deficiencies like Vitamin D that can contribute to stress fractures due to brittle bones. Your doctor can help devise a diet plan tailored to your requirements.
- Mix Elements in your Training: Try various other activities while training for your niche in sports. Cross-training can aid in strengthening your body and balance and avoid injury by repetition and overuse.
I hope you found this article insightful and exciting! We at NYSSRM commit ourselves to your wellness. For more information about our offered services, treatment techniques, and our team of medical experts, visit our website or schedule a consultation session at your convenience. Let the pain management and physical therapy leaders for the Bronx, Westchester, and midtown Manhattan guide you toward a pain-free future.
