Exercises you need to avoid if you have Plantar Fasciitis
Sports and physical activities keep your mind, body, and soul active. Moreover, they have many hidden benefits that keep us fit and healthy. However, injuries, from stress fractures to sprained ankles, are common among sports lovers. Foot sports injuries can hurt you badly and require a lengthy recovery time.
Fortunately, we have preventive measures to avoid such foot injuries and keep yourself painless. Whether a professional athlete or an occasional player, Dr. KP Meda can help you recover from sports injuries with personalized treatment plans. He is a leading podiatrist in Dubai specializing in foot and ankle conditions. With more than 15 years of experience in foot and ankle treatment, he helps you outperform in sports with the required diagnosis and accurate treatment options.
We know prevention is the best medicine. In this blog, let us look at the most popular tips to prevent foot and ankle injury in sports.
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Five tips to prevent foot and ankle injury
1-No break for warm-up exercises
Sports start with warm-up activities. It’s advised to warm up your muscles before playing any sports. However, few people may avoid the initial warm-up, resulting in severe injuries. A routine muscle warm-up prevents you from unexpected foot injuries. Following complicated warm-up routines and reducing your sports time is unnecessary. Instead, enjoy a quick walk to loosen up your muscles. Alternatively, jog for a few minutes to improve blood circulation and quickly warm up. Avoid performing bouncy stretches because it can hurt your tendons and muscles.
2-Pay attention to your feet and ankles.
In most workouts and sports, we forget feet and ankles. After the game, we never focus on stretching or ankle workouts. Stretching workouts prevent ankle sprains and foot injuries. Moreover, they improve flexibility and range of motion.
Top stretching exercises to prevent foot and ankle injury,
- Quad stretches
- Calf raises
- Standing lunges
- Hip flexor stretches
- Standing leg raises
- Hamstring stretches
Also read: Ankle pain treatment
3-Buy the perfect footwear.
Footwear plays a significant role in sports activities. Footwear that doesn’t fit accurately can cause severe injuries during workouts. Even a slight difference can negatively impact your health. Furthermore, replace the footwear once it starts to tear out. Since all shoes have a shelf life, it’s essential to check out the life of your sports shoes. Workouts with torn footwear will increase the risk of foot sports injury.
Know more from here: choosing the right running shoe
How to sprain your foot?
The wrong footwear can increase the chance of foot sprains and related injuries. If the shoes are too loose or too tight, they don’t provide enough support to your tendons and ligaments. Shoes with no arch support result in plantar fasciitis. High-heeled shoes result in bunions, ankle sprains, and hairline fractures.
How do you choose the appropriate footwear?
Measure both feet for accurate size.
Go for a walk-in shoe before you purchase it.
4-Relax and Recover
Regular workouts may leave you exhausted. So, it’s advised to take regular intervals to reduce the risk of foot sports injury. The intervals keep your body refreshing and ensure good performance throughout the activities. Give weekly ‘off’ days to recover and repair your muscles. Practice break hours and hydrate well—dehydration results in injury and fatigue.
5-Be cautious in your pain.
Your body sends you some warning signs before an injury. Slowing down and being cautious before it becomes a serious health concern is critical. Muscle soreness after physical activities is common but cannot be painful. If you feel severe pain, stop the activity immediately and rest. If you continue to play with mild discomfort, the injury becomes worse.
The tips above prevent foot and ankle injuries. Ensure proper warm-up and rest to avoid severe injuries.
Consult the best podiatrist, Dr KP Meda, for Effective treatment.
If you experience severe foot and ankle injuries, Dr KP Meda can help you with accurate diagnosis and effective treatment. Each injury is unique and requires a professional healthcare specialist for better diagnosis and customized treatment. The personalized treatment plans allow successful recovery and minimize injuries.
Dr KP Meda provides the necessary medical attention to recover any severe injuries. Contact us for more information.
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