If you’re not a winter sports person, or even if you’re just not the active type, your feet and ankles get used to your sedentary lifestyle.

By that I mean they’re not necessarily in shape and ready for frequent exercise, or for the intensity of the movement you may place them under.

So if you’re considering being more active this spring, even if it’s just to go on a short jog or walking quickly with a friend, it’s important to have your feet and ankles ready for action.

If you don’t have them in shape, you risk a twisted ankle, painful severe sprain, or even broken bones. And you certainly don’t want to find yourself laid up and running back-and-forth from the doctor when it gets nice out.

Here’s what you should do to make sure your feet and ankles are ready for any difficulty that comes their way this spring:

1. Do Simple Strengthening Exercises
   
   You don’t even need to go to a gym for these. One exercise you can do is standing squat jumps. Get in a squat position – just like you’re sitting in a chair (but with no chair below you). When you look down, your knees should not be over your toes. Then, simply jump as high as you can.You can also just stand on one foot. Use a wall to balance at first if you have to. Begin with 30 seconds. Then gradually increase your time to a minute or so.
2. Wear Comfortable-Fitting Footwear Appropriate for the ActivityThis one goes year-round, regardless of what you do. The best thing you can do is wear custom orthotics, which are designed to fit the contours of your feet and ankles much more precisely than any mass-marketed shoe from the big brands.They even make designer boots and high-heel orthotics too. So, regardless of the occasion, you can always find perfect-fitting footwear that doesn’t leave your feet and ankles at great risk for injury.
3. Work Yourself Up to the Intensity You WantDon’t start out at medium intensity, regardless of the activity you want to begin with. Take it easy the first few times. Just get your body used to the new movements. Pay special attention to movements that give you any difficulty.Gradually work your way up to full intensity. Listen carefully to your body. Soreness is okay – that’s your feet and ankles getting used to the new movements.

Pain is not okay. That means you need to stop.

If you follow these tips, you set yourself up for a fun spring and summer that doesn’t include any painful injuries or unexpected podiatrist visits.