Foot and ankle injuries are some of the most common sports injuries. Despite the care one may take to avoid or prevent them, accidents can occur, especially in high-contact activities. Luckily, sports medicine has a variety of techniques available to lessen the pain caused by such injuries so you can get back to enjoying your sport. Today, we discuss how to reduce foot and ankle pain from sports so you can remain active with minimal discomfort.
How to Reduce Foot and Ankle Pain from Sports
There are several steps that one can take to reduce the likelihood of experiencing a foot or ankle injury while playing sports. In addition, many of these practices can help reduce the amount of pain that they will experience should they become injured.
Use the R.I.C.E. Method
The R.I.C.E. method refers to rest, ice, compression, and elevation. R.I.C.E. is effective at relieving pain and reducing swelling and is ideal as an immediate treatment for minor pains.
It should be noted that R.I.C.E. is not typically recommended for severe strains or sprains. It can effectively reduce pain from sports injuries, but you should visit your doctor for treatment for more acute injuries.
Address Injuries Promptly
Similarly, another step you can take to ensure that you keep your feet and ankles pain-free is to take any injury that does arise seriously and take time to manage it as soon as it comes up. Prompt treatment can ensure that you do not make any existing injury worse by continuing to exert yourself despite the presence of an issue.
Foot and ankle pain can have many causes and take many forms, so you would benefit from enlisting the services of a professional to properly identify and treat an injury that is causing pain.
Warm Up and Cool Down
One of the most important steps you can take to prevent injury or reduce pain after becoming injured is to complete a warm-up at the start of your exercise and a cool-down at the end. No matter what sport you are engaging in, you should always include some dynamic stretching at the beginning to loosen your muscles.
Choose the Right Footwear
Using the right footwear is another step that can help you prevent injury and reduce pain when you are playing sports. Taking the time to find a pair of well-fitted sneakers or cleats that allow for flexibility while providing support can be a major step towards reducing your chance of an injury.
Avoid Running on Uneven Surfaces
Running on uneven surfaces can increase your chance of developing or worsening pain in your feet or ankles. You should always try to run or jog on surfaces that are smooth and unobstructed. Prioritize running on surfaces that have been created for that purpose, such as a treadmill or track.
Do Not Overexert Yourself
If you want to reduce pain from a preexisting sports injury, you must not overexert yourself. Many high-impact activities and sports can place heavy amounts of strain on this part of your body, which, if endured consistently over time, can easily lead to injury. While exercising, take a moment to check in with your body to see if you are experiencing excessive strain. If there are signs that your body is reaching its limit, take a break before you worsen your pain or reinjure yourself.
The Sports Medicine Podiatrist You Can Count On
Foot & Ankle Concepts, Inc. is dedicated to offering the best treatment available for foot & ankle injuries. If you have questions about an appropriate treatment for your foot and ankle pain, do not hesitate to schedule an appointment to speak to our podiatrist.
