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Top 5 Tips for Avoiding Foot and Ankle Fractures

See our five tips for avoiding foot and ankle fractures, and contact Hecker Sports and Regenerative Medicine in Fort Collins to schedule your appointment.

Your feet and ankles allow you to do many things each and every day, which is why you want to take care of them. From finding the right shoes to exercising on the right surfaces, there are a number of things you can do to avoid sprains and fractures. In today’s post, we’ll share five tips for avoiding foot and ankle fractures.

At Hecker Sports and Regenerative Medicine in Fort Collins, we are proud to offer the non-surgical options you need to get back to doing what you love. Our foot and ankle clinic offers a variety of services to ensure that you find relief from chronic injuries, foot problems, and other mobility-related issues. Contact us today to schedule an appointment.

1. Find the Right Shoes

Technology has improved many things in our lives, including the types of shoes we wear. Long gone are the days where one pair of athletic shoes would serve for any physical activity. Depending on what you like to do, it’s important to find a shoe that is designed to provide the support your feet and ankles will need. Additionally, make sure that your shoes provide plenty of room for your toes, as shoes that are too narrow can lead to angular deformities. Find out if you have arches that are high, low, or average so that you get the right footbed in your shoe. Last but not least, if you run a lot, make sure that you replace your shoes every 300 to 500 miles to ensure that you are providing the right amount of support for your feet.

2. Choose the Best Surface

Unless you are competing in a cross-country race, you want to be sure to run or walk on ground that is relatively flat. The more inclines, bumps, or gaps there are in the path, the more likely you are to risk an injury to your ankles. Running uphill offers great cardiovascular exercise, but be careful to prepare yourself for steep inclines. Additionally, running downhill poses a risk if you allow momentum to take over. Whether you are running uphill or downhill, be sure to focus on good form and avoid letting your feet “slap” the pavement. When running outside, try to find the softest surface possible. Due to its lack of energy absorption, concrete is the worst surface to run on, so try to avoid this surface when possible.


3. Maintain a Healthy Diet

What you eat impacts every part of your body, and your feet are no exception. In fact, low levels of calcium and vitamin D can actually increase your risk of stress fractures and ankle fractures. You can combat this by making it a priority to incorporate green leafy vegetables and dairy products to ensure that you are getting the right amount of calcium in your diet. Another option is over-the-counter calcium supplements. If you are concerned about the amount of calcium in your diet, talk with your doctor.

4. Exercise Your Feet

Just like any other part of your body, it’s important to perform regular stretches and strength-building exercises for your feet. In fact, performing regular exercises will help to strengthen your ankle joints, which help reduce your chance of injury. Start with a warm-up to help your muscles and tendons prepare for exercise, and make sure to gradually increase the length and difficulty of your workout to avoid injuring yourself.

5. Listen to Your Body

If you feel pain during an activity, be sure to listen to your body and stop immediately. You can try modifying the movement, but if the pain is intense or will not subside, then it’s best to completely halt your activity. Some people might tell you it’s okay to push through the pain, but that could lead to a more serious injury. Seek medical care to determine what is causing the pain and the best way to address it.

We know that you want to minimize the amount of time that you spend healing from foot and ankle injuries, which is why we are proud to offer non-surgical and regenerative options. At Hecker Sports and Regenerative Medicine in Fort Collins, we offer a better approach to treating stress fractures, joint injuries, and more. Contact us today to schedule an appointment and get back on the road to health!