8 Simple Ways To Prevent Foot And Ankle Injuries

Ligament injuries can cause stretching or tearing, and minor injuries create fertile ground for future problems. In the case of injuries in the area of ​​the ankle, it is most often an injury to the lateral ligamentous complex of the ankle.


The mechanism of injury to the ligaments of the lateral complex is inversion of the foot (turning the foot inward) with the note that at that moment the ankle is most often in the position of plantar flexion (this is the position we take when standing on our toes).


Ligament stretching can occur due to loose ligaments, damaged nerve innervations, muscles or bad shoes. Twisting the foot outwards can also cause a certain long-term way of walking. Sometimes an ankle injury can occur without the ligaments being stretched, which is why it is good to know to what extent the ligament is injured. The intensity of the pain is not a necessary indicator as it will depend on the degree of stretching.

In the case of the most severe injury or a stretched ligament, surgery may be required, although treatment is also possible without surgery. In particular, doctors believe that results can be achieved even without surgery. In any case of a sprained ligament, physical therapy is required, which enables movement again, supports weight, improves muscle strength and restores the normal ability to walk.

  1. Put on Adequate Footwear

Your foot and ankle health are directly related to the shoes you wear. Always go for shoes that fit well and offer plenty of support and cushioning.

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  1. Take Care of Your Feet

When foot and ankle pain is ignored, it can worsen into an injury or chronic discomfort.

  1. Gradually Increase Activity

Injuries including sprains, strains, and stress fractures are more likely to occur when activity levels are suddenly increased.

  1. Rest and Recover

Extra pounds put extra strain on your feet and ankles, increasing your risk of pain and damage. Feet and ankles can take less of a beating if you stick to a healthy diet and exercise routine.

  1. Recuperate and Refresh

Recovery of your muscles and joints following exercise requires adequate rest. Rest at least once a week and take several short breaks if you must stand or walk for lengthy stretches. Take a break from exercise and freeze your feet and ankles if you're experiencing pain or swelling.

  1. Employ Appropriate Methods

Injuries can be minimized or avoided entirely by exercising with correct form. Take care to minimize undue strain on your joints whenever you leap or land in a sport or physical activity. Use correct form and don't rush through your reps when weightlifting or doing other forms of strength training.

  1. Tend to Your Sole Health

A healthy and injury-free foot is one that has been properly cared for. Maintain a regular schedule of nail trimming, wash and drying, and moisturizing your feet. You could also benefit from using orthotic inserts or arch supports, which will provide your feet even more comfort and stability.

  1. Pre-Workout Warm-Up

Spend at least 10 to 15 minutes warming up your lower extremities by stretching your calves, ankles, and feet.

If you're participating in a sport and have pain in your feet or ankles, you should either stop playing or modify your technique until the pain subsides. As an added precaution against additional harm, athletes who have been injured should rest and rehabilitate for a while before returning to their sport. Footwear replacement is recommended every six months for people who run regularly, and even more frequently for runners who do so frequently.


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