Did you know that, with an average of 7,500 steps each day, our feet and ankles will walk over 100,000 miles in our lifetime? That’s an incredible 4 times around the world! Our feet and ankles work hard for us and are often neglected.

Avoiding injury to feet and ankles is extremely important. Keep reading for some quick tips to help keep them healthy and whole.

Clear Up To Prevent Falls

Just a few minutes surveying your home and removing clutter can go a long way in preventing injuries caused by falls:

• Tidy rooms and clear unnecessary objects from the floors.
• Remove throw rugs.
• Check for handrails and adequate lighting on both indoor and outdoor stairs.
• Consider installing grab bars in bathrooms.

Exercise with Care to Prevent Foot and Ankle Injuries

Here are some helpful tips to reduce the chance of a sports injury that can leave you out of the game

Footwear. Always wear the right sports shoes and boots for your foot type and activity.

Warm up. Stretch gently before exercising.

Begin slowly. Ease into sports, especially if you haven’t been very active, and increase both duration and exertion level gradually.

Avoid poor surfaces. Look for a level, cushioned track or dirt path rather than concrete or asphalt.

Your body will warn you: take a break or ease up on the intensity of your workout if your feet or ankles are in pain. Custom-fitted orthotics can decrease injuries as well as absorb shock and help improve foot function.

Be Proactive with Foot Health To Reduce Injuries

Some foot and ankle injuries are unavoidable. However, there are some healthy steps you can take to limit your risk:

• Stretch regularly to keep joints flexible, especially foot, heel, calf and ankle.
• Don’t forget your balance – practice standing on one foot while brushing teeth and add balance-enhancing exercises to your routine.
• Wear roomy, supportive shoes with lots of arch support and cushioning. Don’t go barefoot especially if you have neuropathy.
• Avoid cutting calluses and corns. Instead, visit a foot doctor for treatment.

Call an Expert for Any Foot and Ankle Injury

Because accidents do happen, treat a mild injury with the R.I.C.E. method: rest your foot, ice the area, compress with an elastic bandage and elevate the leg. However, if your pain is severe or if you observe any sign of infection, call Your Next Step for a professional assessment. Dr. Eric Ricefield, Dr. Mark Yagodich and Dr. Aliza V. Eisen, board certified and qualified podiatrists have the right experience with foot and ankle injuries and sports medicine to diagnose and treat your condition. Our offices in Ardmore, Paoli and Downingtown offer complete services including x-rays and other diagnostic testing. You can find our telephone numbers and other contact information on our website.