Feet First: Prioritizing Foot and Ankle Health for Active Living
When was the last time you thought about your feet? If you are like most people, probably not recently. For athletes and active folks, foot and ankle health can make or break performance. Whether you are running trails, hitting the court, or just trying to stay mobile, your feet and ankles are your foundation. Keeping them strong, flexible, and injury-free is the key to staying active and living life on your terms. We are giving you some super simple tips to keep your feet and ankles happy and healthy for years to come.
Common Foot and Ankle Injuries in Active People
If you have been sidelined by a foot or ankle injury before, you know it can derail your entire routine. Some of the most common injuries include:
Plantar Fasciitis: If you feel sharp heel pain in the morning, it could be inflammation of the thick band of tissue along the bottom of your foot.
Ankle Sprains: A misstep or uneven surface can twist your ankle the wrong way, stretching or even tearing those ligaments.
Stress Fractures: Overdoing it with too much impact activity, especially running, can lead to tiny fractures in the bones of your feet.
Achilles Tendinitis: The Achilles tendon, connecting your calf to your heel, is prone to overuse injuries, especially if you're running or jumping a lot.
These injuries are common, but they're also often avoidable with a little extra care and attention.
How to Avoid and Manage Foot/Ankle Problems
Taking steps (literally) to protect your feet and ankles can save you from potential pain and damage down the road. Here are some tips to get you started:
Wear Proper Footwear: Invest in shoes that fit well and support your activity, whether that's running, lifting weights, or playing tennis. Proper footwear should be comfortable and offer good cushioning, stability, and traction to keep your feet happy and supported. Swap them out when they start to wear down.
Warm-Up and Cool Down Properly: Prepping your muscles, tendons, and ligaments with dynamic stretches before activity and static stretches afterward can reduce your risk of injury.
Strengthen Your Feet and Ankles: Just like any other muscle, the muscles in your feet need strength training too. Simple exercises like toe curls, heel raises, and balancing on one leg can help keep your feet strong.
Maintain Good Movement Habits: Did you know the simple act of walking can do wonders for your body? Movement keeps your muscles engaged, improves circulation, and boosts overall wellness. Aiming for 10,000 steps a day, the widely recommended goal, is a great way to keep your feet active and healthy.
Don’t Ignore Pain: Don't ignore pain or discomfort in your feet and ankles. Rest, ice, and address it early before it becomes a bigger problem.
Cross-Train: Mix up your routines to avoid overusing the same muscles and joints. Weight lifting, swimming, cycling, core exercises, or yoga are great low-impact options. If you don't know what routine is best for you, our trainers can help you find the right balance.
Why Foot and Ankle Strength Matters as We Age
Did you know that as we age, the muscles, ligaments, and tendons in our feet and ankles naturally weaken? Maintaining strength and mobility in this area is essential to avoid falls, injuries, and loss of independence as we get older. Plus, strengthening your feet and ankles has a ripple effect, improving your balance, posture, and overall stability. By prioritizing foot and ankle health now, you are setting yourself up for a more active future.
Simple Stretches and Strengthening Exercises
Here are a few easy moves to improve foot and ankle health that you can do at home:
Toe Raises: Stand barefoot, lift your heels so you're on your toes, then slowly lower back down. Do 2-3 sets of 10 reps to strengthen your calves and Achilles.
Towel Scrunches: Place a towel flat on the floor and use your toes to scrunch it toward you. This strengthens the small muscles in your feet. Bonus points if you can pick up objects with your toes!
Ankle Circles: Sit down, extend one leg, and rotate your ankle in large circles clockwise and counterclockwise. This improves flexibility and mobility.
Plantar Fascia Stretch: Sit on the floor, wrap a towel around your toes, and gently pull them toward you. Hold for 20-30 seconds for a good stretch along the bottom of your foot.
Balance Work: Practice single-leg stands for 20-30 seconds on each side. To make it harder, close your eyes or stand on an unstable surface like a pillow.
These exercises are quick, effective, and a great step toward building a solid foundation.
Celebrate National Walking Day and Join Our Challenge
Your feet were made to move, so why not celebrate them? National Walking Day is April 2nd, and we are kicking off a fun walking challenge that will run all month long at CORE57! Here is how it works:
Each day you hit 10,000 steps, you will enter your name into a drawing.
On May 1st, we will select one lucky winner to enjoy a myofascial session with Heather. Not only does walking keep you moving, but now it could help you win a little pampering, too!
Lace up your sneakers, track those steps, and start walking your way to better health.
Don’t Miss Our Clinic on Foot and Ankle Health
Mark your calendars for Tuesday, April 15th! Benchmark Physical Therapy is teaming up with CORE57 to bring you an info-packed session led by Stephen, a seasoned physical therapist. He will be showing some stretches and exercises you can use to keep your feet and ankles strong, plus hosting a Q&A to tackle any specific concerns you may have. This is the perfect chance to learn more about staying active while protecting your body.
Take the Next Step Toward Healthy, Happy Feet
Your feet work hard to keep you moving, so give them the love they deserve! Take charge of your foot and ankle health today by joining our April Walking Challenge and attending the Benchmark Physical Therapy Clinic on April 15th. Both events will help you build habits that keep you moving well now and for years to come.
If you are not sure where to start, we are here for you. Stop by CORE57 and get ready to step into a stronger, healthier version of yourself!