Tips to Prevent Foot and Ankle Injuries in Athletes
If there is a body part prone to injuries in the athlete that is the ankle. Ankle sprain is the most common presentation to hospital emergencies. The dreaded sprains, sprains or ligament tears can have a good season apart from sport.
In this regard, we turn to the insights offered by Dr. Gordon Slater, who is a popularly orthopedic surgeon. Dr. Slater has a vast client portfolio and specializes in ankle fusion surgeries, foot surgeries, minimally invasion surgeries, ankle problems, and other orthopedic conditions. Here is some advice using the principles of orthopedics by Dr. Slater:
Foot and ankle injuries
Foot and ankle injuries are common, especially in sports, especially those related to athletics, basketball, tennis and soccer (although there are many others).
An ankle or foot injury can cause you to leave your favorite sport for a good time, but don’t be alarmed either: sports enthusiasts can reduce the risk of injury by taking some precautions. Statistics have indicated that men ranging between the ages of 15 and 24 are the mean candidates for ankle sprain. While all individuals are prone to an injury, the activity level, often tied to athletics, is identified as the root cause of ankle sprain. As a statistically significant injury, ankle injuries are an important focus.
Types of Ankle Injuries
There are three types of ankle injuries: sprains, strains and fractures. The classifications are determined by the part of the anatomy that is impacted by the stress. These stresses include whether the bone, ligament or tendon is damaged. The ankle ligaments are elastic connective tissues that facilitate mobility in the ankle site. Tendons are the muscle and bone connectors, and facilitate joint stability. When a bone breaks, the injury is defined as a fracture. Ligament damage caused by various microtears is defined as a sprain. Damage to the muscles and tendons is what creates a strain.
Causes of Ankle Injuries
As a vertically and horizontally aligned muscle and bone alignment, an ankle injury often occurs when the ankle joint is twisted out of its normal position. Even though ankle injuries can be induced predominantly by sports, women who wear high heels and or loose fitting shoes that can induce unstable walking conditions, can generate the conditions that will induce ankle injuries. A WebMD study indicated that the following root causes predominantly influence ankle injuries:
- Tripping or falling
- Landing awkwardly after a jump
- Walking or running on uneven surfaces
- A sudden impact such as a car crash
- Twisting or rotating the ankle
- Rolling the ankle
Indication of an Ankle Injury
Once an ankle injury is induced, the patient will usually experience pain, swelling, bruising and limited mobility.Your orthopaedic surgeon will be the one to classify your injury.
PREVENTION OF ANKLE INJURIES
Warm-up before any sports activity
Warming up is crucial to prepare both the feet and the ankles for the subsequent action, typical of each sport.
Stretch slightly or better yet, take a slow walk for two to three minutes to warm up the muscles. Do not force the stretch with a “bouncing motion.”
Many people confuse warming with stretching. Stretching the feet in depth can lead to typical injuries that the pressure offers, such as tears, strains and even some tendon rupture.
The warm-up intends to prepare the feet for the subsequent exercise, so try to do gentle exercises in which prime the mobility that prepares the feet for the exercise you are going to do.
Condition your muscles for sport
The amount of time spent on the activity should be gradually increased over a period of weeks to develop both muscle strength and mobility. Cross-training by participating in different activities can help strengthen muscles.
We must not have agreed to do everything to the fullest the first day. If you can, first make a program that allows you to record your evolution data and stick to that routine.
Watch the shoes you wear
In principle, you should choose shoes that are well prepared for the environment but do not be fooled by the brands that ensure this or that. Especially for the miraculous marks.
Ideally, learn the technique and look for a sports shoe that allows them to move freely, as if barefoot.
Think of finding sneakers with a wide last, and that has no height difference between the heel and the toe. The shoes of narrow shape could end up deforming the feet and can cause, over time, bunions, tendon deformities and even problems in the foot.
Gradually access irregular terrain
Running on terrain that shows many irregularities is one of the exercises that strengthen the feet and ankles the most. But you can’t pretend to start from scratch, because it requires progressive preparation.
Start on smooth and regular floors and gradually add difficulty. In a few months, you can progress to rougher terrain. Let pain be your guide!!
References:
WebMD: Ankle Injuries, Sprains and Strains: https://www.webmd.com/fitness-exercise/guide/ankle-injuries-causes-and-treatments#1
