How to Prevent Foot and Ankle Injuries

by Kevin Smith Author

Whether you are a professional athlete or you just play for fun, you need to watch out for foot and ankle injuries. This type of injury is especially common for those who run or play sports like soccer and tennis. You can, however, take steps to prevent foot and ankle fractures in Atlanta and ensure you stay safe while working out. Keep reading to learn a few essential tips.

Warm Up

Before you do any type of physical activity, it is vital to warm up. Do some light stretching to get your muscles ready for exercise. You should also do a slow jog for two or three minutes. Just be sure not to force your stretch with any type of bouncing motion.

Condition your Muscles

The best way to avoid injury is to ensure your muscles are strong enough to support your body and your movement. Gradually increase the amount of time you spend on an activity so you can build strength and mobility. You can also build your muscles by cross training and completing different types of activities.

Wear the Right Shoes

To protect your feet and ankles, you will also need to ensure you are wearing the right athletic shoes for your foot type. First, find a shoe that was designed for the sport you are playing. If you have low arches or your feet pronate, select shoes that offer support in the front of the shoe and under the arch. The heel and back of the shoe should also be very stable. People with high arches or stiffer feet should find shoes that offer more cushioning and a softer platform. Additionally, be sure to replace your athletic shoes when the heels or the treads wear out. For avid runners, this means getting new shoes every six months or so.

Be Mindful on Uneven Surfaces and Hills

Always be careful when running on rocky terrains and loose gravel or avoid it altogether. For trail runners, look out for roots and tree stumps. If you often have problems with your lower legs, dirt and asphalt are both much softer than concrete. If you are racing, however, try. To train on the surface that you will be running on. Also, be careful when running uphill. Though this can be a great workout, you will need to work up to this exercise to prevent any injuries.

Listen to your Body

Only you will know when something is wrong. If you are experiencing ankle or foot pain while working out, stop or modify your action until the pain goes away. Otherwise, you may end up with foot and ankle fractures in Atlanta. If you have already suffered from an injury, be sure to give your body enough time to recover before getting back to being physically fit.