Self-management

Prevention

These basic sports and safety tips may help prevent a broken ankle or broken foot:

  • Wear proper shoes. Use hiking shoes on rough terrain. Wear steel-toed boots in your work environment if necessary. Choose appropriate athletic shoes for your sport.
  • Replace athletic shoes regularly. Discard sneakers as soon as the tread or heel wears out or if the shoes are wearing unevenly. If you're a runner, replace your sneakers every 300 to 400 miles.
  • Start slowly. That applies to a new fitness program and each individual workout.
  • Cross-train. Alternating activities can prevent stress fractures. Rotate running with swimming or biking.
  • Build bone strength. Calcium-rich foods, such as milk, yogurt and cheese, really can do your body good. Taking vitamin D supplements also can help.
  • Use night lights. Many broken toes are the result of walking in the dark.
  • Declutter your house. Keeping clutter off the floor can help you to avoid trips and falls.
  • Strengthen your ankle muscles. If you are prone to twisting your ankle, ask your doctor for exercises to help strengthen the supporting muscles of your ankle.
May 19, 2017
References
  1. Brunicardi FC, et al., eds. Orthopedic surgery. In: Schwartz's Principles of Surgery. 10th ed. New York, N.Y.: McGraw-Hill Education; 2015. http://www.accessmedicine.com. Accessed Dec. 10, 2016.
  2. Sprains, strains and fractures. American Podiatric Medical Association. http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=982. Accessed Dec. 17, 2016.
  3. Ankle fractures (broken ankle). American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00391. Accessed Dec. 10, 2016.
  4. Stress fractures of the foot and ankle. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00379. Accessed Dec. 10, 2016.
  5. Toe and forefoot fractures. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00165. Accessed Dec. 11, 2016.
  6. Tintinalli JE, et al. Foot injuries. In: Tintinalli's Emergency Medicine: A Comprehensive Study Guide. 8th ed. New York, N.Y.: The McGraw Hill Companies; 2016. http://www.accessmedicine.com. Accessed Dec. 10, 2016.
  7. Stress fracture. American Orthopedic Foot and Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-midfoot/pages/stress-fractures.aspx?PF=1. Accessed Dec. 17, 2016.
  8. Once is enough: A guide to preventing future fractures. NIH Osteoporosis and Bone Diseases National Resource Center. http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/. Accessed Dec. 10, 2016.