Hey FFA bloggers! I hope you guys are taking advantage of this amazing weather! High 60’s and not a cloud in sight, it’s a runner’s dream! With this warm weather we can start focusing our outdoor training session again! WOOT!
Did you know that you are more likely to obtain an ankle sprain or injury from running than any other type of exercise? Lateral ankle sprains are amongst the most common injuries that will keep you sidelined.
3 key stretching exercises that will keep you up and running are ankle circles, ankle alphabet, and calf raises. For the ankle circles you just need take a seat and perform slow circles with your ankles. Make sure you go clockwise and counterclockwise. This is an easy one to do at your desk while at work. Ankle alphabets are an easy exercise to do while taking a break at work. Sit in a chair and spell out the alphabet with your toes, making sure to exaggerate the range of motion of your ankle. Calf raises allows your body to learn how to control your muscles when your body weight shifts. Stand with your feet shoulder width apart, then slowly raise yourself to your tippy toes and lower yourself slowly back to the ground. You can repeat these exercises 1-2 times a day to help combat those potential ankle sprains.
The typical signs and symptoms of ankle sprains may include: pain or soreness, swelling, bruising, difficulty walking, and stiffness in the ankle joint. These symptoms may vary in intensity depending on the severity of the sprain. If you are not experiencing any pain or swelling with a sprained ankle, medical treatment is vital to a successful race. If left untreated this may lead to chronic ankle instability.
If you or someone you know might be interested in discussing more about ankle sprains or ankle injury prevention for the spring training season with me or another one of your knowledgeable podiatrists, come on into our office Frederick Foot & Ankle Specialists. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MD or Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists!
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