Take Steps to Reduce Foot and Ankle Injuries

You demand a lot from your feet and ankles every day, from the moment you get out of bed to when you turn in for the night. And your lifestyle may include the need to wear many types of shoes, from delicate high heels to steel-toed construction boots. It’s important to you to get maximum performance from your feet and ankles daily. 

The office of Motion Dynamics Physical Therapy is committed to getting your feet and ankles back to performing at their peaks. We know how hindrances while walking and running can adversely affect your quality of life. We’re experts when it comes to the wide range of rehabilitation therapies designed to restore full use of your feet and ankles. 

Take these tips to lower your risk of injuries. 

Be mindful when choosing which shoes to wear for certain occasions. While flip-flops may seem the logical choice for a stroll on a beach boardwalk, uneven planks, uprooted nail heads, chips and buckling can set you up for a tumble and twisted ankle. Instead, choose a sneaker or a “real” shoe.

Warm-up before engaging in any sport. A light stretch (not bouncing up and down) or slow jog for two to three minutes will do wonders to prepare your ankle and foot muscles for the upcoming action. 

Spend a few weeks conditioning your foot and ankles for sports that require heavy-duty “fancy footwork,” such as squash, tennis, soccer, basketball and surfing. The prep will build muscle strength and mobility. If you’ve already suffered an ankle injury, a brace or sports tape can help prevent it from being reinjured. 

If you’re a runner, avoid uneven surfaces, such as rocky terrain and ground with loose rocks and gravel. One misstep could be calamitous. Runners who like to take on hills should start with low-gradient hills and build up to the steeper ones. And know that running downhill too quickly often promotes more injuries than running uphill. 

If your feet and/or ankles hurt while playing a sport, stop doing it or tamp down the activity until the pain decreases or disappears. If you have sustained a serious injury, get physical therapy and learn the proper training exercises before returning to that sport. 

Physical therapy can help a whole host of ailments your body may develop. At the office of Motion Dynamics Physical Therapy, our medical specialists are dedicated to providing excellence in care. For more information about our office and our many services, please call us today.

By Motion Dynamics Physical Therapy

October 25, 2021