Foot and Ankle Injuries: Effective Ways to Lower Your Risk

Many people at one point or another will experience foot and ankle injury.

In majority of the cases, foot and ankle injuries are not attributed to the typical body movements.

Rather, they are often attributed to both overuse and everyday wear and tear.

A foot and ankle injury can often occur during:

• Works and projects done at home
• Performance of work-related tasks
• Sports or recreational activities

In children, foot and ankle injuries often occur during play or while engaged in sports.

It can also be the result of falls.

In most cases, injury risks are way higher for those engaged in sports that require drastic direction changes and jumping (i.e. soccer, football, and jumping).

Certain athletes like dancers, gymnasts, and soccer and basketball players are more susceptible to foot and ankle injuries.

Older adults become more susceptible to foot and ankle injuries and fractures because they have tendency to already lose muscle mass and bone strength (osteopenia) as they age.

They are also likely to have balance and vision problems—two factors that can significantly increase their risk for injuries.

Fortunately, minor injuries will often heal on their own.

Oftentimes, home remedies would be able to heal the injury and relieve the symptoms.

Acute/sudden injuries

Injuries of this type can result from direct blows, penetrations injuries, and falls.

It can also be attributed to jamming, twisting, jerking, or abnormal limb bending.

Pain associated with these types of injuries are often sudden and severe.

Bruising and swelling will also likely to manifest after the injury.

Some of the most common foot and ankle injuries include:

• Sprains – if the condition will not heal despite treatment, it can be a clear manifestation of another condition known as osteochondritis dissecans.
• Pulled muscles or strains – muscles of the foot and ankle can be strained. At times, it may even rupture.
• Tendon injuries – conditions like Achilles tendinitis can occur when the tendons in the heels will rupture.
• Contusions – bruising brought about by ankle injuries can sometimes extend to the toes.

Overuse injuries

Overuse injuries often occur when the joint (and other tissues) are subjected to too much stress and strain.

The strain and stress can be attributed to overdoing of an activity or repetition.

Some of the most common overuse injuries are:

• Retrocalcaneal bursitis – when the bursa is inflamed, this condition occurs. This condition can also result to swelling of the heel and the back of the ankle and tenderness.
• Plantar fasciitis – this condition occurs when the plantar fascia (the flat and broad ligament situated at the bottom of the foot) becomes inflamed.

Prevention

To ensure foot and ankle injuries are avoided, keep the following beneficial pointers in mind:

• Change the running shoes often. Experts recommend buying and using a new pair at least every 3 months or after 500 miles of wear.
• Wear the right footwear. Choose shoes that is not only comfortable but will also offer good support.
• Observe proper training. When exercising, it is recommended that ankle, foot, and leg stretches are done before and after exercising. Sprinting excessively should also be avoided.
• Avoid overusing the foot or the ankle. Repeated movements can sometimes result to injury to the bursa or the tendons.
• Wear supportive brace. Wrapping the foot or ankle during exercises or activities can also significantly reduce injury risks.
• Get rid of excess pounds. Getting rid of the extra weight can dramatically lessen the strain and stress on the ankle and foot.
• Wearing the right athletic footwear. When purchasing shoes, opt for ones that offer good arch support and those that come with cushioned soles. It would also be a good idea to check with an orthopedist, podiatrist, or a sports medicine professional so you will be guided on the best pair to invest in.

In some cases, you can get foot and ankle injuries however careful you may be. To ensure, the condition is attended to accordingly, ensure you are getting expert help from the competent specialists at www.bjios.sg.

source http://allurewellness.net/2017/01/31/foot-and-ankle-injuries-effective-ways-to-lower-your-risk/