At this time of the year when many people become motivated to exercise more.
Did you know that exercising too much, too soon, can cause overuse injuries, including foot and ankle sprains and fractures?
Don’t let your newfound enthusiasm sideline your fitness goals. Our PRO Medical Sports Podiatrist can help you stay on your feet all year round.
People who are highly active in sports and exercise are particularly vulnerable to foot and ankle sprains and fractures. A foot or ankle sprain is a soft tissue injury, while a fracture is actually a break in the bone. The most common symptoms of a foot or ankle injury are pain, swelling, bruising, and difficulty in walking.
However, it’s important to note that not all foot or ankle pains are sprains or fractures. Sometimes, our feet and ankles get sore from overuse. Maybe you walked an extra few miles or ran a little too hard. If you hurt your foot or ankle, it’s best to be cautious and follow these steps:
Stay off the injured foot or ankle until it can be fully evaluated by your PRO Medical Podiatrist or Physical Therapist. Walking, running, or playing sports
on an injured foot or ankle may make the injury worse.
Apply ice to the affected area as soon as possible, and continue to reapply ice every 15-20 minutes every three to four hours for the first 48 hours after an injury. Ice can decrease inflammation.
Wrap an elastic bandage, such as an Ace® wrap, around the affected foot or ankle. The wrapping should be snug, but not so tight as to cut off circulation.
Keep the foot or ankle elevated on a couple of pillows to decrease swelling. Ideally, the foot should be higher than your heart.
If your pain persists for more than two weeks, it’s time to make an appointment to see your PRO Medical Podiatrist. With the proper evaluation, you’ll come away with a customized treatment plan that will have you up and moving as soon as possible.
Quick and Easy Steps to Stay on Your Feet
- Warm up prior to any physical activity. This simple step can help prevent sprains and fractures.
- Wear the proper shoes to help support your feet and keep injuries at bay.
- If you’re an athlete or compete in athletic events, schedule a consult with your PRO Medical Podiatrist to determine which shoes are best for your sport. You might be surprised by what a difference the right shoes can make.
- Replace your athletic or running shoes every 400-500 miles.
Written by PRO Medical