Physical fitness is an important part of your mission to stay healthy and happy. Exercise not only keeps our body in shape but it protects against disease, encourages mental alertness and supports heart health. While there are multiple resources and tools for maintaining fitness, how often do you consider your feet and ankles?
Foot and ankle protection is important—these body parts support all of your weight when you’re standing, walking, running, moving and playing sports. More people increase their outdoor activity as the warm weather returns. Invariably, an increase in activity is an increase of stress on the foot and ankle. That makes properly protecting your foot and ankle health a top priority! Here’s how to do that:
Wear the right shoes
Don’t go out barefoot. To protect feet and ankles, wear shoes that fit in length and width. Get properly fitted shoes designed for the activity you’ll be doing. They should have adequate support in the front as well as under the arch, and the heel should be stable. Flip flops and sandals are not adequate footwear. They are great on the beach, but for daily activities, they should be replaced with more supportive types of shoes.
Wearing hiking shoes or boots for rough, uneven ground not only protects your ankles but could also protect other parts of your body. Proper outdoor footwear helps to maintain balance and energy. For construction work—even around the house or yard—wear properly fitted steel-toed boots.
When your shoes wear out, replace them. Never participate in any sports or strenuous activity with damaged or worn-out footwear. And make sure to break in the replacements. Running or hiking in new, stiff shoes can lead to blisters, ingrown toenails, corns and nerve inflammation. If you have a previous foot and ankle injury such as a sprain, reinforce it with a supportive brace.
Start slow
Before sports, stretch and warm up. Start with a slow jog for two or three minutes, then stretch. A good pre-running or pre-hiking warm-up should include a simple rising up onto your tiptoes slowly, then lowering down again slowly. Rotating your foot to stretch ligaments and muscles in your foot and ankle is another excellent warm-up exercise. Stretch your calf muscles and thighs as well, before strenuous walking, hiking or running.
Try to avoid uneven terrain if possible—roads and groomed trails are safer and easier for your feet and ankles. In many places, slopes are hard to avoid, but keep in mind that running downhill is harder on your feet and ankles than going uphill, and it makes them more prone to injuries. If you’re starting a new sport or activity such as trail running or hiking, start small. Gradually build up your exertion, distance traveled and duration. Starting at a high level increases your chance of a foot or ankle injury.
You can strengthen the muscles that control the movement of your ankles and feet, too, which can help you avoid injury. Balance on one foot for longer periods each day; do squats and stretches regularly.
Stay dry
Keep your feet dry during your activity. Walking or running with wet feet can lead to blisters, athlete’s foot and other problems. Purchase socks designed to keep your feet dry and comfortable. Change your socks when they get sweat-soaked during extended hikes. Change your shoes if they get soaked when you step in water. Foot sores are no fun, especially if you still have a couple of miles to hike or run back to your starting point.
No pain = no injury
If something hurts, stop. Foot and ankle pain is your body’s way of telling you something is wrong. Continuing on can make a minor injury worse. Stop and rest. If the pain subsides, gently resume your activity. Increase your exertion gradually only if there is no more pain.
If you do have a foot or ankle injury, seek treatment immediately. The idea that you don’t need to treat a broken toe is a myth. For a sprain, take weight off the foot immediately. Elevate the foot and wrap it in ice as you travel for immediate treatment.
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