Simple tips for preventing foot and ankle injuries

Last Modified: 7/01/2022


This post was written by Ashley M. Bojrab, DPM, FACFAS, ABPM, CWS, PPG – Podiatry.

Did you know that there are 26 bones in the foot? And since most people have two feet, that is 52 bones out of the 206 your entire skeleton is comprised of. Each foot has 30 joints, and more than 100 muscles, tendons and ligaments. Because this is such a complex region of the body, it’s quite possible for a large number of injuries or ailments to occur. Every time we move from one place to another, we are using our feet. As a result of the frequent use and complexity of our feet, it’s important to take good care of them to prevent acute or chronic issues, particularly when we exercise. Here are some things that can help improve your pedal health.

Tip No. 1 – Wear proper shoes

The key word here is “proper.” There is a time and place for different shoes. Be mindful of the activity to plan your shoe gear accordingly. Think about the distance and intensity of the activity. A more supportive shoe may be needed if you are planning an all-day shopping trip compared to going into the store for one item.

When doing activities outside, it’s important to be aware of the terrain. Uneven ground may require a more supportive shoe, including more ankle support. If you are hiking, for example, you might need a trail shoe or hiking boot that supports the foot and ankle properly.

Tip No. 2 – Stretch

Another important practice would be to stretch before and after exercise. Pre-workout stretching will help warm your muscles for better mobility and flexibility. Post-workout stretching can help with muscle injury and promote relaxation of the muscles. Proper lunge stretching on both sides can help with the flexibility of the lower extremities. Writing the alphabet with your toes will help with ankle mobility and range of motion. 

Tip No. 3 – Wear the right socks

Finally, when doing activities, it’s important to always wear a properly fitted sock. Socks are important for the overall health of your feet. Not only do socks absorb moisture, but they are also used to help prevent shoes from rubbing on the bare foot, which can cause blisters. Socks can also provide cushioning to pad the feet and help prevent other ailments, like athlete’s foot.  


These tips can help keep your feet well protected during all your favorite activities. If you have questions or concerns, please speak with your podiatrist.


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