The best ways to avoid foot and ankle injury
Consultant orthopaedic surgeon at The Wellington Hospital and Elstree Waterfront Outpatients Centre, part of HCA Healthcare UK.
Foot and ankle injuries are among the most frequently occurring musculoskeletal problems in women. Damage usually occurs when the muscles around the lower leg, foot and ankle are weak and unstable, causing the ankle to twist, rock and give way. This is particularly common when walking or exercising on uneven surfaces, or in potentially unstable shoes, like stilettos.
The good news is, there are many ways you can strengthen these muscles to help prevent against injury. I have provided an overview of my top tips and advice for people who have re-occurring foot and ankle pain and want to protect themselves against future injury.
Exercise your foot and ankle muscles
A good way to test if your ankles are weak is to stand on tip toes and close your eyes. If your ankles wobble, exercise may be the answer.
Jumping from foot to foot on a mini trampoline for 10 minutes every day is an excellent exercise to help fire the muscles around the foot and ankle. If you don’t have access to a trampoline, try something like picking up a sock using your toes, then drop it. Repeat with each foot 20 times, once a day.
Build your core strength
Sitting at a desk all day weakens the core muscles, especially important for people who have a sedentary job during the week but are extremely active at the weekend. They are clearly at high risk of injury as their bodies may not be ready for the insult of the exercise.
Pilates, particularly using a reformer, is great exercise for strengthening the core and also the muscles around the foot and ankle.
Avoid exercising without the appropriate footwear
Get the best advice on which trainers to wear
Mr Andrew Goldberg is part of The Foot and Ankle Unit at The Wellington Hospital that includes Mr Simon Moyes, and Mr Mark Herron.
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