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Home » How to lose weight safely » Play it safe this spring to prevent ankle injuries – NRToday.com

Spring is here, and with it brings the promise of warmer weather and longer days. With sunny days, kids and adults often head outside to enjoy physical and sporting activities such as hiking, biking, soccer, golf, and tennis. No matter what outdoor activity you enjoy, be sure to play it safe and prevent injuries, including injuries to your feet and ankles.

While ankle injuries are often thought of as sports related they can happen to anyone at any age. Each year, thousands of people sprain their ankles stepping off a curb, stumbling in high heels or even walking on an uneven surface. This often results in visits to urgent cares and emergency rooms across the country.

Foot and ankle related injuries can occur with any season or activity. Often, transitioning from winter to spring sports results in an increase in foot and ankle injuries. Although sprains and strains may be common injuries, there are steps we can take to lower the risk of such injuries. The best way to prevent sprains and strains is to improve ankle strength through exercise and stretching.

Building strength can help ward off injuries by improving your stability and mobility. Simple exercises like standing calf raises, flexing and stretching the ankle can help strengthen the muscles surrounding the ankle. While most people can do these exercises safely, I recommend talking to your primary care physician or other health care provider before beginning any exercise program.

Carrying added weight can also increase pain to the foot and ankle. Extra pounds put more stress on hips, knees and ankles. Reducing weight by just 10 percent can help reduce joint pain as well as risks of sprains and strains.

Another way to help prevent foot and ankle injuries is wearing appropriate, well fitting, athletic shoes designed for the specific sport or activity of your choice. This can help reduce heel pain and improve performance. It is also important for kids and adults to warm up before any physical activity. Warm-up exercises prepare our bodies for physical activity by gradually increasing heart rate and circulation. This loosens joints and increases blood flow to the muscles.

If a foot and ankle injury does occur remember R.I.C.E. rest, ice, compression and elevation. Many foot and ankle strains and sprains are successfully treated with the R.I.C.E. method.

Foot and ankle pain is not always related to an injury. Some people experience intense arthritic ankle pain. There are many local treatment options that offer long-term relief. Options like ankle arthroscopy or total ankle joint replacement can help relieve pain and maintain motion in the arthritic ankle joint.

If you have injured your foot and ankle and your pain persists, talk with your healthcare provider or call our office, as you may want to consider consulting a foot and ankle surgeon for further evaluation. Centennial Orthopedics and Podiatry, located in Roseburg, offers a full range of diagnostic procedures and surgical services including ankle arthroscopy and total ankle joint replacement.

As the warmer weather increases this spring, please play it safe and take precautions to prevent foot and ankle injuries.

Brandon Bishop, DPM, is a board certified foot and ankle surgeon at Centennial Orthopedics and Podiatry, a division of Centennial Medical Group in Roseburg.

Reporter Dan Bain can be reached at 541-957-4221 or e-mail at dbain@nrtoday.com.

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Play it safe this spring to prevent ankle injuries - NRToday.com

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Home » How to lose weight safely » Play it safe this spring to prevent ankle injuries – NRToday.com