Spring training is an opportunity to prepare your body for the spring athletic season. Whether you’re a dedicated athlete, a weekend warrior, or just looking to boost your overall health and fitness levels, shaping a fitness training plan can help you achieve your goals.
While increasing your physical activity is a worthy endeavor, it’s important to take precautions against harming your body. Because your feet and ankles take on so much strain during athletic training, practice, and play, focusing on avoiding injury should definitely be part of your plan.
The team at Ohio Foot and Ankle Center, led by Aaron Chokan, DPM, and Kristina Minniti, DPM, loves sharing straightforward, science-backed guidance on how to live a healthy, active, and injury-free life. Preventing injuries is a big part of reaching those goals.
Here are five ways you can reduce your risk of foot and ankle injuries this spring.
Any time you begin a new fitness routine, whether you’re already at peak fitness or getting back into healthier habits, it’s imperative to gradually increase your intensity over time. It’s understandable to want to jump right in and push to the limits as soon as possible. But doing so places you at a high risk of injury.
Create a workout or training plan that starts at a low intensity and ramps up over time. This approach gives your joints and system time to adjust to new exercises or movements. Rest assured that you can still achieve your goals, and you may even get there without injury.
No matter how rushed you are or how eager you might be to get going with your workout, taking time to stretch is one of the most important ways to reduce your risk of injury.
Stretching helps increase blood flow and gives your body a chance to prepare for exercise. It also warms up your muscles and enhances flexibility. When it comes to avoiding foot and ankle injuries, calf stretches are especially beneficial.
Whether you’re working out in a gym or your living room, checking for trip hazards is something that many people overlook. Think about the range of motion you’ll be performing during your workout, and be sure that there’s sufficient floor space to complete your routine.
After all, you’re doing the hard work of showing up and going through your workout. Why take a risk that you injure yourself by falling into furniture or tripping over something on the floor? It takes just a few seconds to scan the area and be sure there are no obstructions or loose items.
Never before have there been so many choices in athletic footwear. In fact, the sheer volume of options can feel overwhelming. Taking the time to find a great pair of shoes is well worth the effort, as good athletic shoes support your feet and ankles during movement.
If you’re unsure where to begin, visit a shoe store that offers professional fitting and guidance. The pros in these stores can discuss your fitness routine and help you find the right shoes for your needs.
It’s also important to wear the proper protective gear. If you’ve sustained previous lower-body injuries, ask Dr. Chokan or Dr. Minniti if you should consider a brace or other supportive device. If your chosen sport or activity involves risk of collision or contact, be sure to wear proper protective gear.
Pain is the body’s way of signalling that something is wrong. Workouts should be challenging, and they aren’t always enjoyable. But there should never be pain or significant joint discomfort.
If you experience pain while exercising or training, stop what you’re doing right away. Minor injuries can often be treated with rest, icing, compression, and elevation. But the worst thing you can do is try to “push through” the pain. That is a recipe for joint injury, and could end up setting you back considerably.
If you’re ready to begin a new fitness routine or are gearing up for spring training, the team at Ohio Foot and Ankle Center can help you get started. Coming in for a foot and ankle assessment is a great place to begin.
We can also answer any questions you have about your fitness plan and give you advice on how to protect against injury. Of course, if you ever encounter foot or ankle pain, we’re here to help at our offices in Canton, Stow, and Rittman. Booking a visit is as easy as a quick call or a visit to the online booking page.
