5 Tips to Prevent Autumn Foot and Ankle Injuries
At New Jersey Podiatric Physicians & Surgeons Group, we are always giving out season-sensitive foot tips. In fact, we recently wrote a blog on Fall-specific exercises you can do to keep your feet nice and strong. Today, we’re building off that idea with our top tips to prevent injuries en route to your next hike, Christmas tree shopping, and all other treks through the leaves. Autumn is a surprisingly high-risk time for sprains, strains, and overuse injuries, so let’s avoid those holiday foot fumbles and enjoy the festivities from there.
Gear Up for the Ground Game
Your footwear needs to match the environment. Don’t rely on old, worn-out boots for serious Fall activities. Instead, get some supportive, lace-up shoes with good ankle coverage and robust, non-slip tread.
Whether you’re tackling yard work or hiking trails, make sure your boots have the solid ankle stability you need.
Mind the Hidden Dangers of Yard Work
The core movement in raking requires a lot of twisting. If you let your trunk rotate while your feet stay planted, you’re placing damaging torque on your midfoot and ankle ligaments.
Instead, try to pivot your whole body by taking small steps with your feet, while keeping your feet aligned with your hips. This shifts the strain to your core and away from your joints.
And you’ll need those boots here, too, especially for when you’re dealing with leaf piles. They can conceal sharp sticks, rocks, or hidden tools.
Stretch, Old Man!
Just like getting ready for a run, you should treat yard work and Fall sports like physical activity. No, you are not 20 years old anymore. Yes, we’re serious.
Us older folks’ calf muscles and Achilles tendons tend to tighten up as the weather cools. So, before you start raking or playing in your annual Thanksgiving family flag football game, take five minutes to do some gentle stretching. This’ll help prevent the excessive pulling that leads to painful flare-ups of Plantar Fasciitis.
Watch the Trail Hazards
Hiking is great for your feet. But uneven ground, loose rocks, and wet, fallen leaves create slippery, unstable footing.
Focus on where you place your feet, and slow your pace, especially on downhill sections. And wear boots to prevent an ankle sprain!
Mind the Change of Pace
Basketball and football are in full swing now, but the in-season demands usually reach a boiling point for stress fractures and tendonitis around this time.
If your feet have been hurting you lately, this is a reminder to check in and proceed with caution.
If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.
