When you play outdoor games, run or if you are an athlete, foot and ankle injuries are the most common, especially in running, tennis, and soccer. But sports enthusiasts cannot leave games and their passion just because of these injuries, right? If there are chances injuries, then there are solutions for it, too. Yes, here are some steps and tips which you can follow to avoid getting injured in foot and ankle.
- Warm Up Before Any Physical Activity
Gently stretch are the better and easy option to prepare your body, slowly run two or three minutes to warm up the muscles. Do not use "bouncing motion" to force the stretch. Best Foot Ankle Doctors also advise players to get some little warm up before beginning their play.
- Adjust Your Muscles for This Exercise
Spending time on the activity should gradually increase in a few weeks to enhance muscle strength and mobility. Cross training to participate in different activities can help build muscle. Because of the regular training, your muscle got flexible and you find that your muscles are minimizing the risk of getting any injury.
- Choose the Shoes That Fit Your Foot Shape
People with low toes or arches should choose shoes that provide support under the front of the shoe and under the arches. Heel and heel (rear) should be very stable. Those harder or taller arches should choose shoes with more cushioning and a softer platform. You can wear and use sports shoes during the play. Cross training shoes are a good choice; however, it is best to use shoes designed specifically for this sport.
- When the Tread Wear or Heel to Wear Sports Shoes
If the athlete is an avid runner, regular runners should change their shoes every six months or more. If you are feeling any pain or uncomfortable in you’re ankle visit
Miami Beach Foot and Ankle Doctor.
- Avoid Running or Walking on Uneven Surfaces
When running on hills and uneven surface and at surface full of gravel, be careful your ankle may get twisted, experts advise avoiding running on these type surfaces. When you run, holes, stumps, and roots are a problem, be careful. If you have problems with your lower leg, dirt is softer than asphalt and softer than concrete. If possible, try to choose a good surface. However, if you are playing, be sure to train on the surface and eventually you will run.
- Be Careful to Run Too Many Hills
Running is a good exercise, but make sure you are gradually set up to avoid injury. Be careful when going downhill, which often results in more damage than going up the hill!
- Prevent Recurrent Injuries
An athlete who was previously injured by an ankle injury may use a brace or tape to prevent an ankle injury.
If you have pain in the feet and ankles during exercise, stop or modify your activity until the pain subsides. In addition, if you are injured you should recover and train for some time before returning to the stadium to prevent another injury.
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