We’re already into August, which means the new school year is lurking on the horizon. If the new school year also means that your son or daughter will be partaking in a fall sport, now is the time to act to help them prepare for the rigors of their sport. Preparing for increased stress and strain ahead of time can greatly reduce their risk of foot or ankle injuries, so with that in mind, we want to share some tips for preparing for the fall sport season before it begins.
Preparing Your Feet And Ankle For Your Fall Sport
Fall means that it’s time for football, soccer and cross country on the Minnesota high school athletic scene, and all of these sports are particularly hard on your feet. Aside from all the running that’s involved, there’s also an elevated risk of contact injuries or terrain-based injuries like ankle sprains or fractures. And while not all of these injuries are completely preventable, there are a number of things your child can be doing to help reduce their risk of a foot injury and become better prepared for the rigors of their upcoming sport. Here’s what they should keep in mind:
Start Now – Don’t wait until the first day of two-a-day practices to start conditioning your body for the upcoming season. Many foot and ankle injuries during the early part of the season can be tied to overstress or fatigue, and both of these problems can be avoided if you come in with a plan and slowly gear your legs up for the activity that’s to come. In the weeks leading up to the start of your sport season, start ramping up your exercise program so that increased stress on your ankles isn’t such a shock to the system.
Check Your Footwear Ahead Of Time – If you’re in high school athletics, there’s a pretty good chance that your feet have done some growing between this season and the last, so don’t just assume that the shoes or cleats you wore last season will cut it. If your shoes are too tight or worn down, that can leave you at risk for a number of different foot issues like ingrown toenails or athlete’s foot. Well in advance of the season, check your footwear and invest in a new pair if need be. If you need to purchase a new pair of cleats, wear them a couple of times before your first practice so that you can break them in a little, otherwise an extended session in a new shoe could lead to blisters and sores.
Flexibility Exercises – Another helpful way to get your feet and ankles ready for the upcoming season is to partake in some flexibility and mobility exercises. Take 5-10 minutes each day and do some ankle rolls, ankle stretching and toe flexibility exercises to help the soft tissues in your foot and ankle remain healthy and mobile. You want strong and stable ankle ligaments, and they can’t provide this stability as easily if they are stiff and rigid. Maintaining flexibility in the soft tissues in your ankle and toes can help reduce the risk of sprains or tears.
Eat Right – It’s easy to take your metabolism for granted when you’re younger, but if you’re constantly putting unhealthy and pro-inflammatory foods in your system, your feet, ankles and body may be lacking the nutrients they need to thrive during athletic competition. Eating right also makes it easier to maintain an optimal weight, and being heavier means that your feet and ankles have to handle more stress with every step you take. Strive to fuel your body with leafy vegetables, whole grains, vitamin-packed fruits and lean proteins, and you’ll be doing right by your feet and body.
And as always, be sure to take care of any lingering foot or ankle injuries ahead of time so that they don’t persist into your sports season. If you need help overcoming these lingering injuries, or you want assistance with a different foot and ankle issue, reach out to Dr. Silverman and the team at Silverman Ankle & Foot today at (952) 224-8500.
