A Guide to Preventing Lower Limb Sports Injuries

While it is impossible to guarantee against a sporting injury, there are preventative steps one can take to significantly reduce the risk of lower limb injury, in particular, with the feet and ankles. All sports demand that we push ourselves to the limit, and this is usually when injuries occur, but if you adopt good practices, you can reduce the risk of accidental injury. Here are just a few of the things one can do to help prevent lower limb injury when playing sports.

  • Warm Up Correctly – Our muscles are designed to perform at full stretch, but that doesn’t mean we can go from zero use to full on activity in a single step. By stretching correctly, your tendons and muscles are warmed up, and there is much less risk of a muscular injury due to overuse. If you did happen to suffer a serious lower limb injury, and you live in Western Australia, an online search will put you in touch with Perth podiatric surgery, which might be the best remedy.
  • Always Warm Down – The short period after you have finished playing is also critical and one should never go from extreme activity to zero movement. Walk around for a few minutes, breathing deeply as you go, and this will allow your body to acclimatise to the inactivity and allow your heartbeat and respiration to gradually return to normal.
  • Wear the Right Footwear – Ill-fitting shoes can easily cause an ankle or foot injury, and while a pair of sports shoes might look trendy and fashionable, they must be a good fit. Some people have wide feet, while others are on the narrow side, so you need to ensure your feet are not cramped when you are wearing sports footwear.
  • Contact Sports – One should wear certain protective aids when playing contact sports, such as rugby, Aussie Rules, or soccer. Shin pads are an absolute must as they protect the delicate shin bones from injury, and in the heat of the moment, it is easy to mistime a tackle, which could cause serious injury if you are not wearing shin pads.
  • Sole Support – Good sports footwear would incorporate sole support, and this is essential, especially when playing over extended periods. There are shoe inserts that can provide this support, and if you think you might be suffering in this area, consult your local podiatrist, who can diagnose your condition and recommend a suitable treatment.
  • Strengthen Relevant Muscles – When you work out, don’t forget your lower calf and ankles, and if you develop certain exercises to incorporate into your routine, your chances of injury will be reduced. If you are in any doubt as to the best exercises, there are online tutorials concerning every sport and discipline, and by following the simple instructions, your lower limbs will be sturdier and less likely to succumb to injuries.

Keeping your muscles in good shape is important, especially for those who play sports, and by discussing things with a qualified podiatrist, any issues can quickly be addressed.

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