Watch Your Step – Avoid Foot and Ankle Injuries this Season

Friday, February 17, 2012 7:46 AM comments (0)

Foot-Ankle_InjuryWhat do you do to avoid slipping? Do have a preferred method for staying injury-free?

Our feet and ankles get a workout every day – even if it’s just from walking around the house or to and from the car running errands. According to the American Academy of Orthopaedic Surgeons, one hour of strenuous exercise puts up to one million pounds of pressure on your feet. Now imagine how much additional stress your feet and ankles can be subjected to when roads and sidewalks are icy and snowy.

Lan Chen, MD, an orthopaedic physician at NorthShore offers her insight on how to avoid a foot or ankle injury this season:

  • Wear the right shoes for the right weather.  High-heeled boots may be fashionable, but flat or low-heeled boots with good traction soles are best for the snow.  Avoid wearing long flowing dresses or coats as they can get tangled with your feet and cause you to lose your balance.
  • Use caution and check for slick walkways or roads when exiting your car or home.  Keep doorways clutter-free and watch out for slippery areas. Most importantly, keep your hands free for better balance and support in case you begin to fall.
  • Don’t ignore an injury.  If you have pain, swelling and inability to put weight on your foot or ankle, or just feel as if something isn’t right, seek medical attention.  Some seemingly minor sprains can lead to significant ligament and cartilage damage resulting in long-term pain, instability and, ultimately, arthritic changes if they are not treated.
  • If you aren’t able to immediately see your doctor, use the R.I.C.E method:
    o    R: Rest your foot or ankle.  Staying off it will minimize pain.
    o    I: Ice your injury to help reduce swelling.  Never put an ice pack directly  
         onto bare skin; use a thin towel to cover the ice pack and ice for 20
         minutes at a time.
    o    C: Compress the area of swelling with an ACE wrap or an elastic brace.
    o    E: Elevate the foot above the level of the heart. 
× Alternate Text