Don’t let an ankle injury bench you this season. Learn some valuable techniques for preventing injuries.
It’s not uncommon for athletes to experience strains, sprains, and breaks at some point during their career, whether you play professionally or you just enjoy playing in a league. Of course, preventing an injury should be your top priority. From the office of our Burnsville, MN podiatrist Dr. Kim Fjelstad, find out the best ways to reduce your chances of an ankle injury.
Strengthen Your Ankle
You would be surprised how many people actually suffer from weak ankle muscles, which can leave you prone to injury. Fortunately, there are many ways to strengthen your ankles. Opt for exercises that use a thera-band to provide resistance and range-of-motion exercises.
Also, perform calf raises both while seated and standing to strength the calf muscles and the Achilles' tendon. Perform 3 sets of 20 each day.
Improve Your Flexibility
Do you stretch or warm-up your body prior to activity? If not, it’s high time you did. Dynamic stretching prior to physical activity and then static stretching afterwards can actually boost your performance and reduce your chance of injury. Try running or biking for about 5 to 10 minutes before performing some dynamic stretching and you’ll see a vast improvement in how mobile and fluid your body feels while on the field.
Prepare for Your Sport
It’s important to ask yourself honestly, “Are you ready for the sports season?” Any time you significantly increase the intensity or duration of an activity without preparation you greatly increase your odds of injury.
Everyone needs an adequate amount of preparation time in order to play at their best. Even if it isn’t the season for your sport you can still cross-train with similar activities that will keep your body strong and ready to tackle the game once the season approaches.
Let Foot and Ankle Physicians, P.A. in Burnsville provide you with the care you need to protect the health of your feet and ankles. From prescribing custom orthotics to performing physical evaluations prior to taking on a new sport, we are here for you. Call our office today!