An active lifestyle is the key to staying fit and healthy. However, athletes run the risk of injuring themselves when participating in their chosen sport, which is why stretching before an activity is so important. In this case, the following exercises will help prevent foot issues and sprained ankles from occurring.

What Stretching Exercises Help Prevent Injuries to the Feet & Ankles?

1. Single-leg Balances

Poor muscle strength can easily lead to a sprained ankle, which may be enough to put you out of commission for some time. Single-leg balances will build up the muscles surrounding your ankle to provide more support. Stand on one foot and bend your knee, holding the position for about 30 seconds. If you’re having trouble maintaining balance on one foot, try to stabilize yourself by holding onto something. Switch to the other foot and perform the same maneuver. Over time, this stretching exercise should become easier as your muscles become more robust.

2. Step Stretches

If you have concerns about plantar fasciitis, which is characterized by heel pain, step stretches are a perfect exercise for you. Start by placing your feet on a step with your heels hanging over the edge. Using your toes for leverage, lower your heels over the edge and hold the position for about 15 seconds. At this point, lift your heels back into the starting position and repeat the exercise five to 10 times. 

3. Calf Raises

You can also increase control in your ankles by performing calf raises. This is good for runners or athletes who are constantly shifting weight when playing, which puts a lot of pressure on your ankles. Start with your feet hip-width apart and stand on your toes while lifting your heels. Do so slowly and try to keep your ankles in a stable position while lifting. Lower back down and repeat five to 10 times to increase ankle stability.

St. Peters Foot & Ankle: Samuel T. Wood-DPM knows that sprained ankles and other injuries can keep athletes out of the game. That’s why this skilled podiatrist recommends the above exercises, while also providing a number of effective treatments for common foot and ankle issues, such as fractures, shin splints, tendinitis, hammertoes, and athlete’s foot. Call (314) 921-1020 for the Florissant, MO, office or (636) 720-0190 for the St. Peters location to schedule an appointment. You can also learn more about their sports injuries, such as sprained ankles or athlete’s foot, by visiting their website.