Exercise provides countless benefits for our physical and mental wellbeing, but it can also put a significant strain on our hardworking feet and ankles. Whether you’re an avid runner pounding the pavement, play high-impact sports, or simply enjoy walking for fitness, taking some preventative measures can protect your feet and ankles from overuse injuries and discomfort so you can stay active comfortably. With just a little extra awareness and preparation, you can keep your feet and ankles as resilient as the rest of your body.

Choose the Right Shoes

Selecting proper athletic shoes for your activity is one of the most important ways to protect your feet. To that end, here are a few shoe shopping tips:

• Replace shoes regularly before the cushioning breaks down (every 300-500 miles for running shoes).
• Shop at a specialty store that can analyze your gait and make recommendations.
• Look for shoes with good arch support, cushioning, and a wide toe box.
• Try on shoes after work when feet are largest and walk around in them.
• Consider getting fitted for custom orthotics if you have structural foot issues.

If you experience foot pain or your shoes feel worn out, it’s time for a new pair. Making a small investment in good quality shoes can prevent bigger injuries down the road.

Modify Your Movements

How you move your body during exercise affects the impact on your feet and ankles. Try these techniques:

• Lean slightly forward and land softly on a front foot when running or walking.
• Do low-impact cross-training like cycling, swimming or elliptical instead of all running.
• Gradually increase duration and intensity to build strength and avoid overuse injuries.
• Incorporate strength training focused on ankles, calves, and core for better stability.
• Listen to your body and rest if you feel pain rather than pushing through.

Proper Form Matters

Using correct technique for your sport or exercise is also key to preventing foot and ankle problems. For example:

• Runners should have a mid-foot or forefoot strike rather than a heel strike.
• Tennis players need to quickly change directions with their knees bent.
• Basketball players should avoid excessive cutting and pivoting moves.
• Golfers can prevent injuries by not over-swinging or twisting violently.

If you’re struggling with technique, consider taking a lesson from a pro or consulting a physical therapist at a foot and ankle clinic like Commonwealth Foot and Ankle. Developing the right form takes mindfulness.

Warm Up and Cool Down

Preparing your muscles, tendons, and ligaments before and after exercise is a simple way to reduce injury risk. Try to:

• Do 5-10 minutes of light movement like walking to warm up.
• Add dynamic stretches of calves, ankles, legs, and core.
• If needed, use foam rollers or massage balls on tight areas.
• After activity, stretch again and consider icing any sore areas.
• Don’t skip the cooldown as it’s just as important as the warmup.

The right warmup increases blood flow and flexibility. The cooldown flushes out lactic acid to minimize post-exercise soreness.

Rest and Recovery

Speaking of post-exercise soreness, listen to your body’s signals and take rest days as needed. Here are some tips:

• If pain persists more than a few days, see a doctor to rule out injury.
• Apply ice after intense workouts to reduce inflammation.
• Consider compression socks or sleeves to boost circulation.
• Get frequent sports massages to knead out knots and adhesions.
• Allow for complete recovery before doing the same intense workout.

Conclusion

With some simple adjustments to your shoes, form, and routines, you can work out effectively while keeping your feet and ankles healthy and injury-free. Don’t let foot pain keep you sidelined. Staying proactive about foot care allows you to keep enjoying your favorite physical activities for years to come.