HOW CAN I AVOID INJURIES TO MY FOOT AND ANKLE?
Every day, 25,000 people in the US sprain their ankle. Every year, ankle injuries cause one million Americans to visit the emergency room, with sprains and fractures being the most frequent diagnoses. Athletic activity is to blame for half of these sprains.
Muscle injuries, which can be avoided by warming up, account for more than 30% of injuries treated in sports medicine clinics. Warm-up exercises are an essential component of preventing sports injuries, especially if you've previously been hurt.
But it's crucial to pick warm-up exercises that are appropriate for your present level of fitness, match the activity you're planning, and take into account any ailments you may already have. For instance, if you have a foot or ankle ailment, walking is preferable than jumping rope. However, if you don't have an injury and want to do a lot of jumping during your workout, jumping rope can be a great option.
WHY DO I NEED TO WARM UP PRIOR TO A WORKOUT?
Before beginning a demanding physical activity, a brief and simple warm-up regimen can be conducted. Start a warm-up routine with stretching before lace on your sneakers and hit the street to reduce the risk of injury. This crucial stage will get the body and mind ready for activity.
It aids in cultivating the mental drive necessary for exercising. Simple stretches are simpler to persuade yourself to perform than a three-mile run. However, once you start moving, the momentum will encourage you to stick to your training schedule.
reduces stiffness brought on by inactivity and the cold. Stretching enhances flexibility and blood flow to the muscles.
DO DIFFERENT KINDS OF WARM-UP EXERCISES EXIST?
There are various kinds of warm-up activities, indeed. Warm-ups can either be proactive or reactive. Stretching, which can be dynamic or static, is a common component of warm-up exercises.
Active warming-up
When warming up passively, the body temperature rises as a result of an external factor, like a hot bath or sauna. Many of the same outcomes as active warm-ups are achieved utilizing this technique without wearing you out. Additionally, it is occasionally employed to keep the body temperature stable between a strenuous warm-up and an athletic contest.
Active warm-up
Active warm-up exercises are the most popular. The body uses oxygen more effectively after an athletic warm-up without using all of its stored energy. The basic aerobic warm-up should be followed by a warm-up that is more specific to the activity you will be performing, according to experts.
Static stretches
Today, a joint can be loosened with a quick static stretching routine. However, experts advise against stretching BEFORE an exercise and instead advise against it. Most warm-up exercises used to include static stretching. It required that you remain in one place for 30 to 90 seconds. But scientists discovered that static stretching might reduce performance.
Dynamic stretches
In dynamic stretching, the body is moved in a manner that simulates the future activity. For instance, before a race, runners frequently warm up with walking lunges. Shoulder rolls and arm circles are more frequently used by swimmers. Squats done at your own weight are a wonderful way to warm up for weightlifting.
A good warm-up routine can help you avoid injuries to your lower extremities, hamstrings, muscles, and several other muscle groups. Warming up can also stop overuse injuries to the muscles and skeleton.
ARE WARM-UP ACTIVITIES BENEFICIAL OR HARMFUL TO ATHLETIC PERFORMANCE?
Exercises that warm up usually result in better performance. 79% of studies that were reviewed indicated that warm-ups increased performance. The range of improvement was between 1% and 20%. But in roughly 17% of the experiments, performance was down.
Researchers also looked into whether warm-ups could impair performance. They discovered that warm-up exercises were ineffective when
- The movement was out of sync with what was going to happen.
- They weren't long enough to be useful.
- They expended too much energy and were too active.
- The interval between the warm-up and the action was too long.
Researchers also hypothesized that the effectiveness of a warmup could be influenced by the runner's age, degree of training, and mental state.
WHAT ANKLE STRETCHES AND FOOT STRETCHES CAN I DO AS WARM-UPS?
Before beginning any training program, foot, calf, and ankle stretches can be performed as warm-ups. Podiatrists and physical therapists may suggest warm-ups for the treatment and recovery of plantar fasciitis, heel spurs, sprains, and associated problems.
Calf and ankle stretches
Using a strap to pull the foot upward while seated is one method for stretching the ankle. The calf muscles, Achilles tendon, and plantar fascia on the bottom of the foot are the focus of this stretch. This works well as a pre-workout warm-up and can be used to cure and avoid severe plantar fasciitis.
Lunge
The soleus (calf) muscle is the objective of the lunge or bent-knee calf stretch. The foot's plantar fascia and Achilles tendon are also targeted by this stretch. The lunge is performed on level ground while providing support by leaning on a wall or other object. Repeat three to five times, holding the stretch for at least 30 seconds on each side.
Toe extension
Regular stretching can help prevent structural issues, soft tissue damage, and arthritis in the toe joints. The toes can be flexed while standing in a runner's lunge, stooping down, or sitting.
Ankle extension
Any workout, from jogging to weight training, can benefit from several ankle warm-up exercises:
Static stretching is used in ankle pump-ups to enhance the upward movement of the foot. Simply raise your foot and toes as though you were trying to touch your shin (dorsiflexion). Five times on each side, hold for 30 seconds.
You must point your toes and feet as far downward as you can when performing ankle pumps. Five times on each side, hold for 30 seconds. This increases ankle plantarflexion and extends the calf muscles (downward movement of the foot). It also targets the tendons and ligaments at the top of the foot around the ankle joint.
HOW DO I PREPARE TO RUN?
Stretching and mild cardio are the ideal warm-up exercises before a run. Exercises that boost circulation and heart rate are known as cardiovascular exercises. Stretching exercises stimulate the nearby soft tissue, which lubricates the joints. The warm-up reduces the risk of injury from tense muscles.
Dynamic stretching before a run will improve blood flow and release the muscles required for running. After cooling down from a run, static stretching should be done.
Lactic acid accumulates in the muscles after a vigorous workout and takes some time for the body to eliminate. Stretching and other exercises that help you cool down can speed up the process of lactic acid release and removal. This facilitates the body's post-workout recuperation and lessens muscle discomfort.
Increased mobility and muscular coordination are the result of a well-planned warm-up. The needs of the intended exercise can be met by gradually raising respiration and heart rate.
HOW CAN I AVOID AN ANKLE SPRAIN OR REPEAT SPRAIN?
You can avoid spraining your ankle or getting it injured again by using the following advice:
- Before working out or engaging in sports, warm up.
- Walking, running, or doing work on uneven surfaces requires caution.
- On ankles that are flimsy or have already been hurt, use tape or an ankle support brace.
- Wear comfortable, activity-specific footwear.
- Experts recommend wearing DrLuigi medical footwear that stabilizes the ankle and prevents its sprain.
- Avoid wearing heels as much as possible.
- Avoid engaging in sports or other activities that you are not prepared for.
- Keep your muscles flexible and strong.
- Train your stability by performing balance exercises.
- One of the best things about contemporary medicine is that any portion of the human body may be treated by a doctor who is skilled in doing so. And good heath includes caring for your ankles.
