Foot and ankle injuries can sideline you from your workouts and other physical activities, so it’s important to take steps to avoid them. The best way to stay healthy in the feet and ankles is to know how they work and what you can do to protect them when you exercise or play sports. Follow these five tips, and you’ll stay on the road to enjoying physical fitness without ever having to use crutches
Don't overdo it
If you're not careful, you can injure yourself just by standing on your feet all day. For example, muscles in the arch of the foot may become overworked when we stand for extended periods of time. This can lead to fatigue, pain or numbness in the lower leg. Howard County Foot & Ankle is a foot and ankle specialist Columbia md that specializes in biomechanical conditions such as these. Visit our website to learn more about how we can help with pain relief or if you need a custom orthotic device.
Wear the right shoes
It's important to wear the right shoes for your feet, which is why it's so important to see a foot and ankle specialist. Wearing the wrong type of shoe could lead to injuries like plantar fasciitis or even Achilles tendonitis. Howard County Foot & Ankle has a team of experts who can help you get fitted for the right shoes that will keep you healthy, happy, and on-the-go!
Warm up before you exercise
Before you begin any physical activity, make sure that you do a few warm-up stretches. This will help prepare your muscles for strenuous exercise. If you have been inactive for some time, we recommend that you consult with a physician before beginning any physical activity.
Stretch each calf muscle by standing next to a wall or chair for balance and place one leg about two feet in front of the other with toes pointing forward. Bend both knees until they are at a ninety degree angle and then straighten them back up again. Repeat this stretch four times on each side of the body.
Stretch each quadriceps muscle by standing next to a wall or chair for balance and place one leg about two feet in front of the other with toes pointing forward.
Cool down after you exercise
It's important to cool down after you exercise. This will help bring down the heart rate, lower blood pressure, and slow the pulse. The following is a list of ways you can cool down:
-Walk around for a few minutes before stopping completely -Stretch -Drink water with ice cubes in it -Eat something healthy like an apple or banana.
Strengthen your muscles
Strengthening the muscles in your foot and ankle can prevent injury. Your toes should always be curled when you are sitting or standing, even if it is just for a few seconds, as this will help maintain proper muscle tone in the lower leg. When sleeping on your side, placing a pillow between your knees will keep the hip flexors from tightening, which can lead to pain in the feet and ankles? If you have any questions about whether or not you are getting appropriate exercise for your feet and ankles, ask a podiatrist near Columbia MD Howard County Foot & Ankle specialists who can prescribe an appropriate exercise routine.
Stretch your muscles
It is important to stretch before you exercise. A good way to do this is by sitting on the ground with one leg outstretched in front of you, placing the other leg behind you, and leaning back until you feel a slight stretch in your hamstring. Hold for 15 seconds, and then switch legs. You can also try sitting in a chair with both feet on the floor, keeping one leg straight while bending the other knee at 90 degrees. Lean forward from the waist until you feel a stretch in your hamstrings. Hold for 15 seconds, and then switch legs.
It's also important not to wear shoes that don't fit correctly or are too tight when exercising, as
these will put pressure on your toes or heel and may lead to injury down the road.