heel cord stretching exercises. This is especially important for athletes
before they participate in sports. It is also helpful for people who are not
involved with sports.
To help prevent foot injuries and problems:
Wear good athletic shoes, such as shoes
with cushioned soles (especially heels) and good arch support. Physical
therapists, orthopedists, podiatrists, and sports medicine health professionals
can advise you.
Buy new shoes every few months, because padding
wears out. Also buy new shoes if the tread or heels wear down. The expense is
worth preventing ongoing (chronic) foot or ankle problems.
reasonable in your training:
Stretch your foot, ankle, and leg
muscles before and after exercise.
Avoid rapidly increasing the
number of miles you run, running or training uphill, and running on hard
surfaces, such as concrete.
Avoid excessive sprinting (short, rapid
bursts of running).
Stretch before and after physical exercise, sports, or
recreational activities to warm up your muscles.
Walk regularly to
improve circulation, increase flexibility, reduce fatigue, and encourage bone
and muscle development.
Use the correct techniques (movements) or
positions during activities so that you do not strain your
Avoid overusing your foot and ankle with repeated
movements that can injure your
bursa or tendon. In daily routines or hobbies, examine
activities in which you make repeated movements.
If you feel that
certain activities at your workplace are causing pain or soreness from overuse,
talk to your human resources department for information on alternative ways of
doing your job or to discuss equipment modifications or other job
Keep your bones strong
Eat a nutritious diet with enough
vitamin D, which helps your body absorb calcium.
Calcium is found in dairy products, such as milk, cheese, and yogurt; dark
green, leafy vegetables, such as broccoli; and other
Exercise and stay active. It is best to do weight-bearing exercise for at least 2� hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Weight-bearing exercises stimulate new
bone growth by working your muscles and bones against gravity. Exercises that
are not weight-bearing, such as swimming, are good for your general health, but
do not stimulate new bone growth. Talk to your doctor about an exercise program
that is right for you. Begin slowly, especially if you have been inactive. For
more information, see the topic Fitness.
Do not drink more than 2
alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are
a woman. People who drink more than this may be at higher risk for weakening
bones (osteoporosis). Alcohol use also increases your risk of
falling and breaking a bone.
Do not smoke or use other tobacco
products. Smoking puts you at a much higher risk for developing osteoporosis.
It also interferes with blood supply and healing. For more information, see the
Injuries such as bruises, burns,
fractures, cuts, or punctures may be a sign of
abuse. Suspect possible abuse when an injury cannot be
explained or does not match the explanation, repeated injuries occur, or the
explanations for the cause of the injury change. You may be able to prevent
further abuse by reporting it and seeking help.