Overuse Foot and Ankle Injuries

As the New Year kicks in, so do our resolutions for a healthier lifestyle. Exercise is an excellent commitment, but it’s crucial to protect your feet and ankles from overuse injuries while pursuing these goals.

Here are some expert tips to help you stride into your fitness journey safely

1. Gradual Progression Is Key:

  • Start Slowly: Whether it’s jogging, walking, or any other physical activity, begin at a manageable pace. Gradually increase the duration or intensity to avoid sudden stress on your feet and lower limbs.

2. Quality Footwear Makes a Difference:

  • Proper Shoe Selection: Invest in well-fitting, activity-specific footwear. Visit a specialized store for a professional fitting to ensure proper support, cushioning, and fit for your feet.

3. Listen to Your Body:

  • Recognize Warning Signs: If you experience persistent pain, discomfort, or swelling in your feet, it’s a signal to take a break. Ignoring these signs may exacerbate injuries.

4. Mix Up Your Routine:

  • Variety Is Key: Engage in cross-training or alternate between different activities. This helps prevent overworking specific foot muscles and reduces the risk of overuse injuries.

 5. Prioritize Warm-ups and Cool-downs:

  • Pre-Workout Prep: Warm up with dynamic stretches to prepare your muscles, tendons, and ligaments for exercise.
  • Post-Workout Recovery: Cool down with static stretches to reduce muscle tension and promote flexibility.

6. Pay Attention to Form:

  • Proper Technique: Focus on maintaining proper posture and form during exercises. This not only maximizes efficiency but also reduces the strain on your feet.

7. Hydration and Nutrition Matter:

  • Stay Hydrated: Drink plenty of water to support overall health and foot function.
  • Balanced Diet: Fuel your body with nutrients that aid muscle recovery and overall health. 

8. Rest and Recovery:

  • Include Rest Days: Allow your body, including your feet, time to recover. Adequate rest is essential for injury prevention and overall performance.

9. Regular Foot Care:

  • Foot Hygiene: Keep your feet clean and dry to prevent fungal infections.
  • Nail Maintenance: Trim toenails regularly and avoid tight socks and shoes to prevent ingrown nails.

10. Seek Expert Advice:

  • Consult a Podiatrist: If you have pre-existing foot or ankle condition or persistent discomfort, consult Dr. Mandula for guidance tailored to your individual needs. 


Remember, the key to a successful fitness journey is consistency, but always prioritize safety and injury prevention. By following these guidelines, you can step confidently towards your fitness goals without putting your feet or ankles at risk of overuse injuries.

Happy and healthy stepping into the New Year!

Call Crown Foot & Ankle today at 219 257-0255 to schedule an appointment with Dr. Natasha Mandula.