Student athletes are at a higher risk for foot and ankle injuries. Taking care of your body on and off the field is the best way to prevent a season-ending injury. Learn what measures you can take to protect your muscles as an athlete.
Preventive training
To reduce your risk of sports injuries, make sure you're incorporating the following into your routine:
- Endurance training - improving your stamina can reduce the chances of getting injured.
- Strength training - building up your muscles can help protect your feet and ankles.
- Stretching - both before and after activity, stretching is crucial. It can prevent conditions like inflammation of growth plates, tendonitis, plantar fasciitis, and ligament sprains or ruptures.
Warm up for workouts
Warming up properly before practice or a competition is essential. Without a good warmup, your body is more prone to injuries. Cramping and muscle strains are also more likely without a proper warmup.
Think of your muscles and ligaments like rubber bands – they work better when stretched before intense activity.
Fueling your body
As a student athlete, your body needs specific vitamins and nutrients to protect against foot and ankle sports injuries:
- Magnesium, vitamin D and calcium - help reduce the risk of fractures and other bone damage.
- Potassium - important for preventing cramps during physical activity.
- Zinc and vitamin C - boost your immune system to keep you healthy and available for sports.
Eat the rainbow with a nutritious diet
Rest and recovery
Rest is crucial for preventing sports injuries. You should aim for at least 24 hours between intense training sessions and get a solid eight hours of sleep each night to allow your muscles to recover and rebuild.
Choosing the right shoes
The right shoes and protective gear can help prevent injuries. Nike, Brooks and Hoka are great options for shoes.
Protective gear like a lace-up ankle brace with medial and lateral support can protect and prevent further ankle injuries. Custom-molded orthotics, provided by specialists at MercyOne, offer support and control of excessive motion, crucial for comfort, performance, and injury reduction.
Take time to heal
If you have a foot or ankle injury, it is important to make taking care of your injury a top priority. Listen to your body, and don't rush back into competition after an injury. Ignoring a sports injury can lead to severe long-term consequences like
- Arthritis
- Chronic ankle instability
- Future tears or ruptures
- Permanent damage
Taking time to heal now can prevent long-term loss of function and keep you in the game for years to come.
