Preventing Foot and Ankle Injuries

Did you know that every day the average person walks about 7,500 steps? Over a lifetime that can add up to more than 100,000 miles – enough to go around the world 4 times!

Our feet and ankles really work hard for us every day and it’s important to do everything we can to prevent injuries. Although some injuries are unavoidable, you can take steps to reduce your risk for a foot or ankle injury:

  • Regular stretching can keep joints flexible. Target your foot, heel, ankle and calf.

  • Exercises can help you improve your balance. Walk along an imaginary line heel to toe with arms outstretched, or practice standing on one foot while brushing your teeth.

  • Wear supportive, comfortable shoes. Choose footwear with arch support, generous cushioning and a roomy toe box.

  • Never walk barefoot.

  • Don’t cut your calluses or corns; instead visit Klein Foot and Ankle Specialists for treatment.

Prevent Fractures by Reducing the Chance of Falls

  • Many falls that cause serious injuries can be prevented:

  • Eliminate clutter on floors and stairways.

  • Get rid of loose throw rugs.

  • Add lighting and handrails to both outdoor and indoor stairs.

Exercise Smart to Avoid Injury

  1. Don’t let a sports injury leave you sitting on the bench. Exercising carefully with the right equipment can minimize your risk of injury:

  • If a novice, begin exercising slowly. Condition your muscles by gradually increasing activity duration.

  • Always wear the right footwear for both foot type and sport.

  • Get your body ready to roll with gentle stretches and a warm up before all exercise.

  • If you choose to run, look for cushioned or dirt tracks rather than uneven surfaces. Avoid concrete and asphalt.

  • Pay attention to body signals and slow down or stop if feet or ankles begin to hurt.

Minor Injuries May Respond to Home Treatment

If you do injure yourself and the injury is not serious, try the R.I.C.E. method:

  • Rest the area.

  • Ice the foot at least 3 times a day to reduce swelling. Leave the ice on about 10-20 minutes each time.

  • Compress the area by wrapping with an elastic bandage.

  • Elevate the leg as often as possible. Aim to get your foot higher than your heart.

If you have severe pain, see any signs of infection or have tingling in your foot, the injury is more serious and requires a doctor’s treatment.

Call Us If You Have a Serious Injury

Dr. Barry Klein and Dr. Debra Klein, board certified podiatrists have extensive experience in treating all types of foot and ankle injuries. You can reach our Pine Hill office at 856-783-3366 or our Florence office at 609-499-1181 to make an appointment, or contact us via email. Don’t delay getting the right treatment for a foot or ankle injury to avoid permanent damage.