These basic sports and safety tips may help prevent a broken ankle or broken foot:
April 24, 2014
- 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.
- 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.
- Marx JA, et al. Rosen's Emergency Medicine: Concepts and Clinical Practice. 8th ed. Philadelphia, Pa.: Mosby Elsevier; 2014. http://www.clinicalkey.com. Accessed Dec. 13, 2013.
- Miller MD, et al. Essential Orthopaedics. Philadelphia, Pa.: Elsevier Saunders; 2010. http://www.clinicalkey.com. Accessed Dec. 13, 2013.
- Ankle fractures (broken ankle). American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00391. Accessed Dec. 11, 2013.
- Toe and forefoot fractures. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00165. Accessed Dec. 11, 2013.
- Stress fractures of the foot and ankle. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00379. Accessed Dec. 13, 2013.
- DeWeber K. Overview of stress fractures. http://www.uptodate.com/home/index.html. Accessed Dec. 11, 2013.
- Ferri FF. Ferri's Clinical Advisor. 2014. 5 Books in 1. Philadelphia, Pa.:Mosby Elsevier; 2014. http://www.clinicalkey.com Accessed Dec. 11, 2013.
- 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. 13, 2013.
- Chen YT, et al. Update on stress fractures in female athletes: Epidemiology, treatment, and prevention. Current Reviews in Musculoskeletal Medicine. 2013;6:173.
- Rosenow EC (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 17, 2013.
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