Preventing Sports Injuries
posted: May 11, 2020.
Sports injuries affecting the feet and ankles are very common in sports, particularly soccer, tennis, and running. However, individuals can minimize their risk of injury by taking certain precautions. While most sprains and strains could be treated with the RICE method (i.e. resting, icing, compressing, and elevating the affected area) more serious cases will need professional treatment.
At Bronx Foot Specialist in Bronx, NY, your podiatrists, Dr. Oscar Castillo, Dr. Robert Oropall, and Dr. Jian Zhang, are experts in diagnosing and treating various foot and ankle sports injuries. In the meantime, here’s what you can do to safeguard yourself against injury.
Condition Those Muscles For Your Specific Sport
You should gradually increase the time you spend on a sport over several weeks to help build your mobility as well as muscle endurance and strength. Consider cross-training to help you build and condition your muscles more effectively.
Stretch and/or jog slowly for at least three minutes to loosen and warm up those muscles. Never force yourself to do stretches with bouncing motions.
Refrain from Training or Running on Uneven Surfaces
Be careful when running on rocky or uneven terrain. Holes, roots, and tree stumps are problems, especially when running on trails. If you have issues with your lower legs, opt for a dirt road instead of asphalt since it’s more forgiving than concrete.
Pick Shoes that are Specific to Your Sport and Foot Type
If you have low arches or pronated feet, opt for shoes with ample support under the arch and in the front portion of the shoe. If you have high arches or stiffer feet, select shoes with a softer platform and more cushion. And while shoes for cross-training are great, it’s best to choose shoes that are specifically designed for your sport.
Replace Your Shoes Once The Heels or Tread Wears Down
If possible and needed, replace your shoes at least every six months. If you’re an avid runner, replace them more frequently.
Prevent Injury Recurrence
If you’re prone to injuries on the ankle and feet or have previously been injured in those areas, consider taping or bracing whenever appropriate to prevent recurrent sports injuries. Ask your podiatrist in Bronx, NY, for suitable options.
Always Listen to What Your Body’s Telling You
If you suddenly feel pain during an activity, modify or stop what you’re doing until the pain has passed completely. Likewise, you need to undergo retraining rehabilitation before you return to your sport if you’ve suffered an injury.
It’s also vital to point out that treatment for sports injuries affecting the ankles and feet will depend on the injury’s severity. Also, some injuries that don’t get better with the RICE method may need more aggressive treatment, even surgery. With that said, seek emergency help if your injury has swelling and is making you limp.
For More Tips of Preventing Sports Injuries, Call Us
With the rise of COVID-19 cases in our area, Bronx Foot Specialist is working hard to ensure you remain connected with your doctor. That is why you can now access the trusted expertise of your doctor in the comfort of your own home. Call (718) 792-5900 to schedule an appointment with one of our podiatrists, Dr. Oscar Castillo, Dr. Robert Oropall, or Dr. Jian Zhang.