4 Ways for “Weekend Warriors” to Avoid Injury

At Clifton Foot & Ankle Center, we know that there’s an uptick in activities of all kinds when the weather turns warm. So now that spring is in full swing, we expect that you’ll be spending more of your weekends raking the foundation beds, sitting on your heels in the garden, playing a little ball, or taking the bicycle out for a spin.

But there’s danger in being a “weekend warrior” – that is, someone who enthusiastically launches into activities only a couple of days a week. Some of you are going to end up in our Fairfax County podiatry office with broken bones, sprained ankles, and torn muscles.

We’re ready for you. Our board-certified podiatrist, Dr. Kenneth R. Wilhelm, has more than 20 years of experience using advanced treatment methods to heal all injuries of the feet and ankles. For excellent treatment, call us at our office in Centreville, Virginia at (703) 996-3000 or contact us online.

An ounce of prevention

Of course, it’s better to try to avoid getting injured in the first place! Here are 6 specific things you can do to avoid injury while you participate in all your beloved spring and summer activities:

  1. Ease into it. Don’t try to run 10 miles at once or spend 6 hours in the garden. Doing too much too soon will shock your feet and lead to repetitive injuries such as plantar fasciitis.
  2. Engage in some dynamic stretching before you begin. Dynamic means large body movements that get the blood flowing. Increasing your blood flow before you work out has been shown to reduce injuries. So go for a brisk walk before you start digging or biking. Swing your arms through the air before you paddle your kayak. Make circles with your ankles before you run. Click here for more great leg and ankle stretching exercises.
  3. Wear the right shoes. Shoes with the proper protection and support for your activity are essential. For example, never walk long distances in flip-flops; always wear heavy, protective shoes when mowing the lawn.
  4. Protect old injuries. If you’ve recently recovered from an ankle sprain, wear a protective bandage or brace. If trouble in that area persists, make an appointment with Dr. Wilhelm to make sure you’re not doing further damage.
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