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How to Prevent Ankle Sprains If You’re Getting Active for the First Time in a Long Time

How to Prevent Ankle Sprains If You’re Getting Active for the First Time in a Long Time, by North Texas Foot & Ankle Irving Texas

Been taking some time off and just cruising along and enjoying life?

Or maybe you’ve been so busy and stressed that exercise has fallen by the wayside.

Maybe it’s just never been a priority for you.

Regardless of the reason, you’re at high risk for an ankle sprain if you haven’t been physically active for a long time and are just beginning activity again.

So, rather than spraining your ankle, going to the doctor, being in pain, and maybe having to take some time off work too, think ahead and prevent all that stress and hassle.

What You Can Do

Before you begin whatever physical activity you have in mind, do these things:

  1. Balance and Strengthening Exercises

Try to balance on one foot for as long as you can. To keep it time-efficient, do it while you brush your teeth in the morning and at night. Once that becomes easy, balance on one foot while closing your eyes – but you don’t have to be brushing your teeth in that case.

To improve your ankle’s strength, lay on your back and hook a towel over the end of your foot and continue to hold both ends with your hands. Move your foot up, down, in, and out. Your hands and the towel provide resistance to your ankles, which improves strength.

You can also do online research and talk with a podiatrist to create a custom program you feel confident in.

  1. Consider Braces When You Start

I’ll make no mistake about it – braces are controversial and you’ll hear different opinions on them. For now, the latest research shows braces help protect your ankles without any negative side-effects.

Not everyone likes braces, either. But they can offer great support and protection when you first start. Then, once you’ve gained some confidence, you can start going shorter, and eventually longer, distances without them.

  1. Custom Orthotics

These also get hotly debated in the podiatry community. But an article at Podiatry Today notes:

“Out of all the pathologies that podiatric physicians can prescribe foot orthoses for, the one condition which has the most compelling scientific evidence justifying orthotic use…is chronic instability of the ankle.”

  1. Start Slow and Work Your Way Up

You and your body need time to get used to quick and fast movements. If you’ve mostly been walking, or perhaps speed-walking, for the past several years, your body’s not ready for more rapid exercise movements.

So don’t try to run a couple of miles right away. Run a half mile, and then walk a half mile. You get the point.

And then after a few weeks, your body will be ready for more prolonged intense movement.

Ultimately, you have to create your own custom program for returning to physical activity. And, you can always do this with help from a podiatrist if you feel you need it.

4 Benefits of Diabetic Shoes

Many people with diabetes don’t realize the true danger their feet can face. Ulcers can develop in hours and result in everything ranging from calluses, burning, and numbness to amputation.

Specially designed shoes for diabetics make sense, and here’s why:

  1. Avoid Many Painful Foot Problems – Including Amputation

If you’re diabetic and you wear regular shoes, that dramatically increases your risk of developing an ulcer. Typical shoes cause your toes to rub against one another, which leads to hot spots and blisters.

For diabetics, these do not heal as fast. In addition, depending on how far along your diabetes is, you may also lose feeling in your feet. That makes it take even longer for you to notice when something’s not right. Wait too long, and a simple blister causes serious pain, and even far worse.

Shoes for diabetics have higher and wider toe boxes so your toes don’t rub against each other and have room to wiggle around. This greatly reduces the chances of something simple turning into a major personal catastrophe.

  1. Reduce Fatigue in Your Feet

As you know, your diabetes often leads to your feet and legs feeling fatigued. Shoes for diabetics more evenly distribute your weight. Comfortable custom inserts absorb pressure from your body.

This reduces tension you typically feel and minimizes fatigue so your legs feel fresh and ready more frequently.

  1. Relieve Pain

Because of their construction specifically for diabetics, diabetic shoes reduce pain you feel in your feet and legs. Soft material eases the pressure put on your feet when they swell. Their stretchable design fits the various contours of your feet so you don’t feel tightness anywhere.

Support for your arch with custom insoles reduces pressure to the bottom of your foot, which relieves pain throughout your entire foot.

  1. Today’s Diabetic Shoes Look Good

You might remember the big, boxy, black, and ugly diabetic shoes of the past. That’s not your only choice anymore. You don’t have to feel like everyone’s looking at you when you wear diabetic shoes these days.

You can now get diabetic shoes that look just as good as any other style of shoe. No one would even notice the difference.

If you have diabetes, custom shoes designed specifically for your feet certainly make good sense. And your podiatrist can help you make the perfect selection for your feet.

How to Get the Most Out of Your Custom Orthotics

Custom orthotics can be exactly the solution your feet need to feel relaxed and comfortable once again.

But since you don’t hear as much about them, you may not know how to get the most benefit from them once you have your own.

If you have custom orthotics, do this to make sure you get the relief you should from them:

1. Only Wear Orthoticss With the Type of Shoe They’re Designed For

Your custom orthotics have specifically been designed for a certain pair of shoes. Whether that’s your favorite work shoe or athletic shoes, make sure your orthotics go in the right pair only.

You simply won’t get the relief you want by using them with every pair. And you might damage your orthotics and reduce their ability to ease your pain and discomfort.

2. Slowly Increase The Time You Wear Your Orthotics

Your podiatrist will instruct you on how to first break in your orthotics. Make sure you follow what they say so your transition to using them goes as smoothly and comfortably as possible. It may take a few weeks before they feel comfortable.

3. When to Contact Your Podiatrist

You may feel odd pressure at different areas around your foot after a few days or weeks of breaking in your orthotics. Some days, you may begin to feel you have to force yourself to wear them.

If you begin to notice either of these situations happening, it’s time to give your podiatrist a call. These problems need to be fixed.

4. Keep Your Orthotics Dry

Sometimes you get caught in a bad weather situation and can’t keep your shoes from getting damp.

But, do your best to avoid this if at all possible. Too much moisture can warp the shape of your orthotics, which could reduce their ability to relieve your foot pain.

If your orthotics do get wet, let them dry, and keep them away from any heat sources while they do.

5. How to Wash Your Orthotics

Use soap with a mild potency. Wipe your orthotics down with a paper towel. Allow them to dry out before you wear them again.

Your orthotics cost a fair chunk of change, so make sure you follow these tips. And if you run into any problems you’re not sure how to address, give your podiatrist a call.

The 4 Most Common Foot Problems Men Experience

Yes – men and women do generally experience slightly different problems with their feet and ankles.

This is what happens to the fellas most frequently:

1. Ingrown Toenails

These cause a significant amount of pain – to the point where they seriously impact your performance.

Why do men and boys get them?

They don’t understand how to cut their toenails. Always cut straight across the top, and not along with the curvature of your toe. Tight shoes can also cause this problem. Sometimes, injuries, like stubbing your toe or dropping a heavy object on your foot, can also lead to ingrown toenails.

You can try treating an ingrown toenail at home by soaking your foot in warm water with Epsom salt. This softens your nail. Then, slide a piece of cotton or dental floss underneath to force your nail to grow up and over the skin.

2. Athlete’s Foot

You can easily contract this fungus from warm, moist places like gym locker rooms and public showers.

Fortunately, it’s easy to avoid with a few simple precautions. Avoid public showers and lockers, if possible. If not, wear shoes when you do shower. Always be careful to keep your feet clean and dry. And wash or replace old, sweaty sneakers.

3. Gout

Anyone can develop gout, including children. They get it from being obese and having diabetes.

It’s a kind of arthritis that accumulates urate in your joints. And, that’s usually in your big toe joint.

Medications exist for treatment. But you’re better off making long-term lifestyle changes, which include eating a healthy diet, exercising regularly, and reducing your alcohol intake.

4. Plantar Fasciitis

It’s a common cause of heel pain and affects that thick band of tissue which connects your heel to the ball of your foot. Repeated stress over time – usually from sports that require a lot of running – causes this condition.

Your body actually begins to repair some of the tiny tears that this condition entails when you sleep. But then you run again the next day and open those tears up once more.

Using metatarsal pads in your shoes or fitting your feet with custom insoles can help relieve the high-pressure areas of your foot so the condition fully heals. Doing foot massages with a lacrosse ball or chilled water bottle also eases your pain.

If you find yourself experiencing any of these conditions, now you know what to do about them.

And if they become more than you can handle, you can always contact a podiatrist.

3 Winter Foot and Ankle Safety Tips

We’re a little bit more than halfway through winter. You certainly don’t want to spend Valentine’s laid up with an ice pack on your ankle, do you?

Winter here in Texas doesn’t get as rough as it does in northern states. But, we still have our days.

Here’s what to look out for and do so you don’t find yourself hampered by a painful foot or ankle injury:

  1. Always Wear the Right-Fitting Footwear for the Activity

    This tip remains the top one to keep in mind all year round. You should always wear appropriate footwear that fits you snugly for the activity you’re about to do.If you’re a runner, your running shoes work well on cement. But then if you start running in the woods, you may misstep, bend your ankle, and have no support to prevent a full sprain from happening. You’d be better served wearing shoes with high ankle support. Or, simply avoid running in the woods.Consider how you use the shoes you have, and make sure they give you the greatest protection possible for your desired activity.
  2. Consider Weight Training, Regardless of Your Activity LevelDo you like to go to ice skating rinks? Maybe you’re the type who does this just a couple times per winter because you love it so much.That’s actually the perfect recipe for injury. You’re doing something inconsistently. You remember how to do it, but your body itself isn’t fully prepared. Your ankles may not have the strength and coordination you believe they do.Consider doing strength training exercises for your ankles to keep them in shape and ready for any potential mishaps.
  3. Avoid Blisters By Allowing Enough Room for SocksIf you, or your children, have to go outside, and you need to have boots on, make sure they have enough room to accommodate socks that keep your feet warm. If it’s cool enough to wear boots with thick socks, and you don’t have enough room for those socks in your boots, you can end up with blisters.And if your feet feel too loose in your boots, you may not have enough support. That can result in a twisted, or even broken, ankle.Regardless of the footwear you choose to wear outside, make sure your feet fit snugly inside and don’t feel too loose or too tight.

Have fun this winter. And, make sure you remember the safety of your feet and ankles so you don’t find yourself unable to do what you love to do.

How to Prep Your Feet and Ankles for Spring

If you’re not a winter sports person, or even if you’re just not the active type, your feet and ankles get used to your sedentary lifestyle.

By that I mean they’re not necessarily in shape and ready for frequent exercise, or for the intensity of the movement you may place them under.

So if you’re considering being more active this spring, even if it’s just to go on a short jog or walking quickly with a friend, it’s important to have your feet and ankles ready for action.

If you don’t have them in shape, you risk a twisted ankle, painful severe sprain, or even broken bones. And you certainly don’t want to find yourself laid up and running back-and-forth from the doctor when it gets nice out.

Here’s what you should do to make sure your feet and ankles are ready for any difficulty that comes their way this spring:

  1. Do Simple Strengthening Exercises

    You don’t even need to go to a gym for these. One exercise you can do is standing squat jumps. Get in a squat position – just like you’re sitting in a chair (but with no chair below you). When you look down, your knees should not be over your toes. Then, simply jump as high as you can.You can also just stand on one foot. Use a wall to balance at first if you have to. Begin with 30 seconds. Then gradually increase your time to a minute or so.
  2. Wear Comfortable-Fitting Footwear Appropriate for the ActivityThis one goes year-round, regardless of what you do. The best thing you can do is wear custom orthotics, which are designed to fit the contours of your feet and ankles much more precisely than any mass-marketed shoe from the big brands.They even make designer boots and high-heel orthotics too. So, regardless of the occasion, you can always find perfect-fitting footwear that doesn’t leave your feet and ankles at great risk for injury.
  3. Work Yourself Up to the Intensity You WantDon’t start out at medium intensity, regardless of the activity you want to begin with. Take it easy the first few times. Just get your body used to the new movements. Pay special attention to movements that give you any difficulty.Gradually work your way up to full intensity. Listen carefully to your body. Soreness is okay – that’s your feet and ankles getting used to the new movements.

Pain is not okay. That means you need to stop.

If you follow these tips, you set yourself up for a fun spring and summer that doesn’t include any painful injuries or unexpected podiatrist visits.

4 Most Common Foot And Ankle Care Mistakes Women Make

Many things most women do in their normal routine actually put great stress on their feet and ankles.

Do you do any of these?

Find out some of the most common mistakes you can make, and the potential harm they can cause:

  1. Wearing Heels Too Frequently

    High-heels have the obvious ability to lead to broken or sprained ankles. Your feet may also feel sore and painful at the end of the day.But in addition to the immediate risk and discomfort, they can lead to long-term pain too. They reduce your circulation and even shorten your Achilles’ tendon, depending on how long and frequently you wear them. This makes it more difficult to wear flat shoes. They can also destroy the fat padding on the bottom of your feet, which makes wearing heels, or any other footwear, far more painful.
  2. Wearing Flats with Inadequate Structure and Support

    Not all flats are bad. However, if you can fold the pair of shoes you want to buy a few times, you’re looking at a pair that can lead to serious pain.Because of the poor support for your feet, you’re at greater risk for developing deformities and arthritis. And if you already have one or more of those problems, you’ll simply make them worse.
  3. Wearing The Wrong Shoes for Your Exercise

    Even though your running shoes may fit you comfortably, they should be used for just that only – running. If you like to play other sports such as tennis or basketball, you put your feet and ankles at risk when you use running shoes.Why?They don’t offer the lateral support necessary that you get with shoes specially designed for each sport.

    This even includes seemingly minor differences. For example, walking shoes actually have a different build than running shoes. When running, the front of your foot hits the ground more. When walking, you tend to put more weight on your heels.

    Also, be wary of cross-trainers. While designed to work across multiple exercises, they’re not necessarily a good fit for any one particular activity.

    So, make sure you buy the right shoes for the primary type of activity you’ll find yourself doing.

  4. Not Replacing Your Shoes Often Enough

    Most women don’t replace their shoes often enough. If you’re like most, you won’t consider tossing them out until you notice they start looking bad. In truth, they’ve already been breaking down and losing their ability to support your feet and ankles for some time.Typically, experts say you should replace your running shoes every 500 miles. If you don’t log your activity, replacing yours yearly is a healthy idea. If you exercise a few days per week, you may want to consider replacing your shoes when they’re less than a year old.

Check yourself to see if you make any of those mistakes. And if you do, it only takes you some simple steps to get your feet on the right track so you avoid unnecessary foot pain and injury.

The Beginner’s Guide to Orthotics

Are you considering orthotics?

Perhaps you’re not even sure how to understand them. Put simply, an orthotic means any device you insert into your shoe to provide additional comfort and support.

You’ve probably seen them at various stores. Some cost just $10 or so, while others can run up to a few hundred. The simpler ones are just a felt pad, while the more complex get made custom just for your foot to correct a specific, and likely painful, problem.

Somewhere around 70% of the US population has some degree of flat feet or fallen arches. Some people experience the condition more than others, so orthotics make good sense for many, including those who don’t even know it yet.

Take a minute to learn more about orthotics:

  1. Over-the-Counter Versus Prescription Orthotics

    With over-the-counter orthotics, you get them after you buy your shoes. You don’t need a special prescription from a doctor or podiatrist. They can include heel cups, heel lifts, metatarsal gel pads, partial length inserts, and full-length inserts. Like any other product, they vary widely in quality.Prescription (custom) orthotics get prescribed by your doctor and are constructed specifically for your foot only. You can get accommodative orthotics which provide cushioning and support. Or, you can get functional orthotics which control abnormal motion and treat foot pain and injuries.
  2. Who Benefits from Orthotics?

    A wide range of people can benefit from orthotics, and it’s not always immediately obvious who would. For example, you can have chronic hip, lower back, and knee pain that doesn’t respond to your doctor’s treatment, and this could be because of problems with your feet.Diabetics, who frequently suffer from nerve damage in their feet, are another large group. Athletes and runners can also suffer from frequent and intense foot pain.

    And, remember you don’t have to be in serious pain to get orthotics. You could just be a regular person who proactively wants to protect your body from pain and injuries caused by problems with your feet.

  3. The Main Difference Between Insoles and Orthotics

    While shoe insoles provide a useful shock absorption and cushioning effect, that’s all they do.Orthotics, on the other hand, provide comfort, but they also do so in a more scientific way. For example, they’ll support your foot arch which improves the alignment of your feet, and that in turn eliminates the unusual pain you feel in your knees, back, and hips.

Orthotics come in three types:

  • Soft
  • Rigid
  • Semi-rigid

The type you get depends on the problems you experience and the physical structure of your foot.

If you’re experiencing frequent foot and ankle pain, and especially if you’ve tried other solutions with no luck, orthotics may be exactly what you need. Consider discussing them with a podiatrist if you find yourself in that situation.

How to Care for, And Prevent, Foot Sores If You Have Diabetes

With any medical condition, the worst thing you can do is ignore it and hope it goes away.

That’s certainly the case with sores if you have diabetes. Ignoring the issue can actually lead to the amputation of your foot – or entire leg.

Left unattended, minor wounds can become serious foot ulcers. And that greatly increases your risk of amputation.

Frighteningly, it doesn’t take much to get a foot ulcer. Simply having a small pebble stuck in your shoe or wearing boots that fit too tightly can actually cause an ulcer. And because you have diabetes, you may already have nerve damage that prevents you from noticing this. So, regardless of what you’ve done during the day, inspect your feet and ankles at the end of the day. Have your spouse do it too, just so you’re sure you didn’t miss anything.

What if you notice something as simple as a blister, callus, or scratch? For a diabetic, these minor conditions are no laughing matter. They can lead to the loss of your limb – or even your life. So if you notice anything unusual, apply some antibiotic cream and see your podiatrist as soon as possible.

If you do end up with a foot ulcer, you’ll need it cleaned out. Modern treatments make this process simple and no longer an extreme measure like it used to be.

  • Long-Term Preventative Solutions

As you might expect, blood-sugar and blood pressure control is important. Make sure you eat a diet that keeps both of these regulated to the greatest extent possible. Don’t smoke, and work hard at quitting if you’re currently struggling. And of course, stay in close communication with your podiatrist. You can read all you want on the internet, but it doesn’t help you judge exactly what to do in each situation.

When you shower, wash your feet and fully dry them – even between your toes. Moisture that gets trapped there can cause sores. Use lotion or cream to keep your skin from drying and cracking. Put simply, treat your skin like it’s the most important organ in your body. You may also want prescription shoes, which can be the difference between getting an ulcer (or not). And finally, ask your podiatrist about trimming your toenails so they aren’t likely to cut your skin and cause an injury.

Living with diabetes has its challenges, but with these tips, the condition doesn’t have to define you and take over your life. You can still be happy and enjoy your life.

How to Prevent 5 Common Winter Foot Injuries

Winter’s a comin’, and so is the risk for different kinds of foot and ankle injuries.

What could happen?

And how do you prevent these injuries so you don’t spend several weeks laid up on your recliner?

Find out below:

  • Ankle Injuries from Slipping on Ice

We don’t have to deal with ice and snow nearly as much as the northern states. But, you can bet severe ankle sprains still happen here in DFW.

Complicating the situation is the fewer hours of sunlight, which makes ice even more difficult to see outside.

Make sure any route you walk outside is cleared and salted. Exercise extra caution if you go to an ice skating rink.

Remember, if it does get snowy and icy outside, boots have naturally extremely poor traction. It’s easy to slip with them on. To improve traction, scuff the bottom of your boots against rough concrete or gravel surfaces. You can also get special traction spray. You can also buy ice grips, which attach to the bottom of your boots or shoes.

  • Stress Fractures

Still an intense exerciser during the cooler months? Realize that stress fractures continue to happen too. They don’t have to happen only because of a fall.

Even just standing for long periods can be enough for you to develop a stress fracture.

Give yourself enough rest, and make sure you pay special attention if you notice frequent pain that may indicate a stress fracture.

  • Morton’s Neuroma

With this condition, you feel pain and burning in the ball of your foot. Typically, it happens around your third toe.

Footwear that’s too tight frequently causes this during winter. Simply buy comfortable, spacious footwear to fix this problem.

  • Fungal Infections

Yep, they don’t hibernate during the winter like bears. Fungal infections actually thrive during the winter because people like to wear warm socks and shoes all day long. Also, gyms, locker rooms, and pedicure salons provide ripe opportunity to contract a fungal foot infection.

Give your feet time to breathe and air out each day. Wear footwear when you shower at the gym. And if you have to get a pedicure, make sure you only go to a salon with an impeccable reputation.

  • Achilles Tendonitis

New Year’s Resolutions to lose weight and exercise more are all well and good. But if you haven’t exercised for some time, and you’re middle-aged, the new stress from the exercise can cause an achilles injury. In fact, this is the leading cause of torn achilles tendons.

If you’re going to get back into exercise, pace yourself. Or, talk to your doctor to develop a schedule that limits your risk of injury. And if you notice pain and soreness in your achilles heel, relax. Weight loss happens slowly over time, and not just in a single month.

Enjoy the winter. Stay safe. And follow these tips so you don’t find yourself sidelined by a painful or obnoxious injury!