Keep Your Feet and Ankles Safe from Injuries
We know that many patients enjoy good weather with court sports, hiking, biking, running and walking. This is a bad news/good news situation. The bad news is that all that outdoor activity causes a spike in foot and ankle injuries. Here are some tips to help you stay safe:
Choose your footwear carefully. If you're a jogger or frequent walker, replace your sneakers every six months or 500 miles, whichever comes first. If you spend weekends in the woods, opt for closed-toe hiking boots with cushioned support. For everyday wear, choose shoes with a wide, roomy toe box and a non-skid sole for stability. Avoid inexpensive plastic or rubber flip-flops which are often so poorly constructed that they can lead to stress fractures and other injuries. When was the last time your feet were professionally measured? Shoe size often changes as you age. If it's been more than a year, head to the shoe store to get your feet checked before you invest in a new pair.
Tripping, falling, and other preventable accidents often cause ankle sprains and fractures of the bones in the feet. Stay present and focused while exercising. Set your phone to Do Not Disturb. Answer calls or texts when you've finished. Make sure that you can see your surroundings and can hear ambient sound, even with headphones on. Use lights to see and be seen if you're out after dark.
Maintain a healthy weight. Extra pounds put added pressure on the bones, muscles, and soft tissues of the lower body and can even cause referred pain in the hips and spine. Aim for 5 servings of colorful fruits and vegetables daily. Eat plenty of foods high in calcium and vitamin D such as dairy products, leafy green vegetables, and fish with the bones.
Take a break from your regular routine once in a while. Head inside for a gentle yoga or tai chi class. Regular practitioners report enhanced balance and stability.
Establish and maintain an ongoing relationship with your podiatrist. Regular examinations of your feet, ankles, and lower legs are the best way to prevent problems before they start.
Are you concerned that you may have recently experienced a foot or ankle injury?
Contact Podiatry Group of Annapolis and let us help with all your foot and ankle needs. Dr. James Mckee and Dr. Adam Weaver are experienced and dedicated podiatrists who provide high-quality individualized care. Call us today at 410-224-4448 or visit us online to make an appointment at our conveniently located Annapolis office.