With the new year around the corner, many people make it their resolution to be more active and get in better shape. This means sports-related foot injuries, such as sprains, stress fractures, tendonitis, and plantar fasciitis, become more common. On your way to a healthier and more active lifestyle, make sure to take proper precautions to protect your feet and ankles from injuries. Here are a few tips:

1. Wear Supportive Footwear

Step one of preventing sports-related foot injuries is to wear supportive, proper fitting footwear. Choose footwear designed for the sports or workouts you choose to participate in. For example, if you decide to start jogging, wear light and flexible running shoes. There are various types of athletic footwear that provide the right level of support for different foot movements and impact depending on the activity. 

2. Warm Up and Stretch

Many sprains and tendinous  injuries are caused by not properly stretching or warming up before exercising. Before you begin a workout of any kind, you should always warm up your body through light stretches. This improves flexibility and range of motion, preventing the risk of injury. Stretching shouldn’t cause pain or discomfort, so never force a stretch. Focus on proper technique and stretching within a range that’s comfortable for you. 

3. Condition Your Muscles for Workouts

When starting a new workout routine, conditioning is key. Start slow, then work your way up to more impactful exercises. The amount of time, reps and intensity should be built up gradually over time to strengthen your muscles and increase mobility. You should never go too hard, too quickly, as this makes you more susceptible to sprains, broken bones and other injuries. Increasing physical activity step-by-step is a good safeguard against many sports-related injuries.

4. Implement Cross-Training

Overuse and repetition of the same movements can cause over exertion of certain muscles. Overtraining can lead to various foot injuries like achilles tendonitis, plantar fasciitis, stress fractures, and more. Add a little variety into your workout regimen to target different areas to decrease your risk of injuries and discomfort associated with overtraining.

5. Use Proper Technique

Proper technique is vital for preventing sports-related foot injuries. One movement with improper technique can have drastic consequences. No matter the activity, proper form is key. Maintain correct posture, foot alignment and muscle engagement at all times to minimize the risk of injury. 

6. Avoid Running on Uneven Terrain

Running or exercising on uneven surfaces is a common cause of foot injuries. Rocky terrain, hills, loose gravel, potholes, tree stumps, and roots are all things to watch out for when choosing an area to go for a walk or run. Always opt for a more even, flat surface. When running, go around surfaces that aren’t level, and watch out for tripping hazards.

7. Listen to Your Body

Last, but certainly not least, is to listen to your body. If you experience foot or ankle pain or discomfort at any point during your exercise, modify your form or stop the activity altogether. Be mindful of preexisting foot or ankle conditions you may have and listen to your body when you’re feeling tired. Continuing physical activity while fatigued can lead to improper technique, overtraining and injury.

As you embrace a healthier lifestyle, it’s important to take the right precautions to protect your feet and ankles. From wearing supportive footwear to using proper technique, these tips can help you prevent serious injuries like sprains, tendonitis, stress fractures, and plantar fasciitis. If you’re experiencing foot pain or need advice on injury prevention, schedule an appointment with North Texas Foot & Ankle today to ensure you stay active and pain-free all year long.