Tips for Protecting Your Feet During Footwork

by | Feb 19, 2019

Ready. Set. Wait!

First you need to get your footwork done – proper footwork is, after all, the foundation of any good sports activity. And, we know you’ve been out there doing ladder drills and jumping over those ropes. As athletes, we all understand that having a solid skill-set of footwork techniques can make or break those upcoming tight races and nail-biting games.

Unfortunately, we tend to forget that our feet and ankles are an important part of our lives! They are usually undervalued despite sustaining the constant impacts, twists, turns and landings which not only come from the sport itself, but also the footwork which precedes it.

That is why foot and ankle injuries are so common in sports – from sprains and stress fractures to turf toe and Achilles tendinitis – whenever you mistreat your feet, they will most likely let you know, and you should never ignore their cries for help.

So, whatever type of sports activities you are planning to get into this year, you should always make sure to include the health and safety of your feet and ankles as part of your footwork regimen. After all, you will need them as you get in that game and run towards victory.

The good news is that there are plenty of things you can do to significantly decrease your risk of injuries associated with footwork. We also offer a variety of advanced treatment methods aimed to get athletes like you back in the game as quickly and safely as possible.

Keep reading to learn how you can put your best foot forward.

Protect Your Feet

We hope that as you take preventative steps to avoid sports injuries, you will be able to steer clear of them – at least during your footwork routines.

Here are some ways you can keep your feet strong and your footwork even stronger:

  • Warm Up. Yes, it may seem like you are warming up before warming up. But preparing for your footwork is the first step in injury prevention and can even increase performance. Try doing some stretching or light jogging before beginning your footwork.
  • Slow your roll. You should gradually increase the intensity of your activities. This is especially true when you are just starting a new exercise routine.   
  • Strengthen and condition. This can be a slow and gradual process, but it helps you build muscle, improve balance, increase flexibility and range of motion, and stabilize your joints to avoid injury. Try doing some strengthening and stretching exercises before your footwork.
  • Be wary of your surface. Be very careful whenever you are performing your footwork on uneven terrains with rocks, holes, tree stumps, or roots which can destabilize your feet and ankles.
  • Use a brace or tape. This is especially true if you have already sustained ankle injuries. Using a brace or tape can help prevent reoccurring injuries.
  • Listen to your body. Never push through the pain. It is best to listen to your body – if you are experiencing any type of pain, then immediately cease all sports activities and seek medical treatment.   
  • Wear proper footwear. You should always opt for athletic shoes that are safe and supportive.

Wearing the right footwear is, perhaps, the most important aspect of protecting your feet from injury. And as such, we thought we should give you some tips on how to find the perfect shoe to fit the needs of both your feet and your beloved sport.  

The Perfect Shoes for You

Essentially, you should always look for shoes which combine cushioning and flexibility while also providing adequate stability. And, if the shoe is lightweight and breathable as well, then that is even better.

Here are some other features you should consider when purchasing the perfect shoes:

  • The soles. This part of the shoe should be comprised of three layers – the bottom layer (outsole), the soft middle layer (midsole), and the layer directly underfoot (insole).
  • The toes. The toe box should allow enough room to let your toes spread – we recommend you leave a half-inch space ahead of your longest toe.
  • The heels. Look for shoes that provide enough heel security and support. Avoid shoes in which your heels slip excessively.
  • The fabric. Let your feet breathe. Choose footwear that are made from breathable materials.

It is also worth mentioning that you should replace your athletic shoes whenever the tread wears out or the heels wear down. For those of you who run on a regular basis, your shoes should be replaced every six months – and even more frequently if you are an avid runner.

Contact Us Today!

Of course, here at the Colorado Center for Podiatric Sports Medicine, we understand that sometimes injuries can still happen despite taking all the preventative methods available – whenever we are active, the risk of injury naturally increases.

So, if your feet are keeping you from achieving your best abilities, or if you would just like to discuss more ways to prevent foot injuries from ever keeping you out of the game, come visit us today!

To schedule an appointment with us, please call (720) 600-3380 today or simply fill out our handy request form online.

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