4 Tips for Avoiding Foot & Ankle Injuries
One of the best ways to avoid foot and ankle injuries is to increase the strength and flexibility of your ankles with physical therapy exercises and properly fitted footwear and orthotics. Having properly supported feet improves balance and helps prevent debilitating accidents and falls. See your foot doctor to determine your foot type so you can have perfectly supported feet.
Use these 4 methods to increase the strength and flexibility of your feet and ankles:
1) Wear the right footwear and use custom made and properly placed orthotic inserts—The importance of wearing supportive and comfortable shoes with proper arch support cannot be stressed enough. Orthotic arch supports, braces, and inserts can help increase ankle stability and avoid falls.
2) Calf and ankle stair raise—While wearing proper shoes, stand with both feet on the edge of a stepstool. Slowly lower your heels, hold for a few seconds, then slowly raise up on to the balls of your feet. Hold. Lower, and repeat five times.
3) Heel walking—While walking around on your heels may look peculiar, it’s a great exercise for strengthening your ankles. Try it for five minutes and rest and then again for another five minutes.
4) Arch stretching therapy—Increase the flexibility of ligaments and tendons in your ankle by rolling a frozen water bottle or a tennis ball under your foot while standing on it. You can vary the weight, angle, and pressure for a complete stretch.
If you are experiencing ankle pain and discomfort, see your foot doctor for the proper diagnosis and best course of treatment. James C. Ricketti, DPM of Hamilton Square, NJ (in Mercer County), is a board-certified podiatrist providing state of the art diagnostic and treatment options for all types of foot and ankle injuries, diseases, and deformities. From hammertoes and bunions to diabetic foot problems and sports injuries, you can rest assured that Dr. Ricketti and his staff will get you back on your feet as fast as possible. Please contact our office with any questions or to schedule an appointment. Call 609-587-1674.