How to Prevent Foot and Ankle Injuries

Roughly 60,000-foot injuries and over 1 million ankle injuries occur every year. While many of these injuries result from innocent missteps on uneven terrain, accidental slip and fall accidents, and sports injuries, many are entirely avoidable. Here are a few practical ways to prevent foot and ankle injuries. 

Stretches and Warm-Ups First

Achilles tendon and ankle injuries frequently happen because patients don’t properly stretch before jumping into a workout or sports activity. So never skip stretches and warm-up routines.  

To stretch your Achilles tendon, sit in a chair, extend your leg and place your heel on the floor, and use your hand to pull your big toe back and away from the floor. Hold the position for at least 15 seconds and repeat it two to four times. 

To stretch your ankle, extend your leg and move your right toe downward as though you are pressing a vehicle gas pedal. Hold the position for five seconds and repeat 20 times.

If the Shoe Doesn’t Fit, Don’t Wear It

Wear the proper footwear for the right job. It’s common sense, right? But unfortunately, many athletes experience preventable foot and ankle injuries because they wear improper footwear. Choose shoes with the support and grip your sport requires. 

Slow and Steady

Popular sports like basketball and running are notoriously hard on ankles and feet, but that doesn’t mean you shouldn’t do what you love. Instead, start slowly and ease into the activity. If you experience pain from the outset, pause the activity and restretch. If that doesn’t eliminate the pain, discontinue the activity and contact us. 

Assess Your Diet

Believe it or not, nutrition plays a role in preventing foot and ankle injuries. For example, vitamin D deficiencies can leave bones brittle and more susceptible to stress fractures over time.

Balance and Variation

A healthy lifestyle demands balance. You can prevent foot and ankle injuries by varying your exercise routine and avoiding overuse. 

Know Your Body and Listen to It

No one knows your body as well as you do. Listen to it and maintain awareness about movements and impacts. If you are properly stretched and warmed up but still experiencing pain, stop and see a doctor. 

Use the Right Technique

Many foot and ankle injuries occur because patients jump, pivot, lift, and bend improperly. Listen to your coach and personal trainer. Good form goes a long way in preventing unnecessary injuries. 

Consult With a Professional.

If you are experiencing foot and ankle pain, contact us today. Our office has proudly served the greater Los Angeles area for over 20 years. Our well-rounded clinic includes a broad application of surgery, orthotics, and office procedures. We work hard to deliver the finest, most cost-effective foot and ankle health care available.