What Every Athlete Should Know About Foot and Ankle Care

Are you a seasoned athlete or just starting your fitness journey? No matter where you are in the process, taking care of your feet and ankles is an essential piece of the puzzle that not only helps your performance but prevents injuries, too. 

These often-overlooked body parts can make or break your athletic hopes and dreams. That’s why board-certified podiatrist and foot and ankle surgeon Hasan Masood, DPM, at Tri-State Top Foot Specialist is here to help you stay one step ahead of the problem with the proper care. 

In this blog, we cover everything you need to know about foot and ankle care to keep you moving and performing at your best. 

Common foot and ankle injuries

If you’re an athlete, you may unfortunately be prone to more foot and ankle injuries than the average person due to the repetitive stress and high-impact nature of many sports. With that in mind, it’s important to be aware of common injuries so you can take the preventive measures and seek treatments when necessary. Here’s what you need to know: 

Sprains

Often resulting from a sudden twist or fall, ankle sprains occur when the ligaments supporting your ankle are stretched or torn. 

Strains 

Strains involve stretching or tearing of your muscles or tendons. It’s most commonly seen in activities that require repetitive movements like running or jumping. 

Plantar fasciitis

This condition involves inflammation of the plantar fascia or the band of tissue that supports the arch of your foot, leading to heel pain. 

Stress fractures 

These tiny cracks or fractures in the bones of your feet or ankles can cause some major discomfort. Overuse particularly in endurance athletes or repetitive impact activities can lead to stress fractures over time. 

Foot and ankle preventive care strategies 

One of the best ways to prioritize your health is to focus on prevention. When it comes to your feet and ankles, prevention can help you stay active and injury-free longer. Here are just a few strategies we recommend including in your routine to reduce the risk of injury: 

Wear proper footwear

When in doubt, always prioritize athletic shoes that provide adequate support, cushioning, and stability for your specific sport or activity.

Don’t forget to warm up and cool down 

These practices often get overlooked, but we can’t emphasize enough just how important it is to always warm up before exercising to increase your blood flow and flexibility and cool down afterward to aid recovery and prevent stiffness. 

Practice strength and flexibility exercises 

We also recommend improving your strength by incorporating exercises that target the muscles and tendons of your feet and ankles, such as calf raises, toe curls, and ankle circles. 

Pace your workouts

Avoid overtraining and sudden increases in intensity or duration. This can lead to overuse injuries. Instead, gradually progress your workouts to give your body time to adapt and recover. 

When to seek professional help 

If you still experience injuries no matter how hard you try, we’re here for you. Knowing when to seek professional help can make a significant difference in your recovery and long-term health. It’s time to consult with an expert if you experience the following symptoms: 

• Severe pain, swelling, or bruising
• Inability to bear weight on foot or ankle
• Limited range of motion or instability in the joint
• Numbness, tingling, or weakness 

Your feet and ankles are the foundation of your athletic performance, so taking care of them should be a top priority. So, why wait?  Contact us at Tri-State Top Foot Specialist to book your appointment with Dr. Masood today.