During the winter months, icy and snowy sidewalks, steps, and parking lots can result in falls that cause an ankle injury. An injury to your ankle is not just painful, but it can put you on the sidelines and make it difficult to complete necessary daily tasks and leisure activities. Our orthopedic physicians at Trinity Orthopedics offer these tips on how to prevent ankle injuries during winter.
Before beginning any exercise routine, take a few moments to warm up your muscles and joints. Some stretches of all muscle groups followed by a few minutes of walking or marching in place will prepare your body for more strenuous movement and will reduce your risk of incurring an injury to your ankle.
Choose Safe Footwear
When selecting footwear to wear outdoors, make sure that it has good tread on the outer soles. Choose a low-heeled shoe with support through the heel and the arch. For outdoor exercise, choose a sport-specific shoe and make sure it fits properly. Replace exercise shoes every six months or more frequently as the soles show wear.
Beware of Surface Conditions
When heading outdoors, take a moment to check out the surface conditions. If the street or sidewalk surfaces look shiny, there is likely to be ice. Beware of uneven surfaces, as frequent freezing and thawing can lead to cracks and holes in asphalt and pavement. Keep your eyes open for loose rock salt or gravel on walking and running paths.
Limit outdoor exercise to daylight hours to avoid unseen obstacles. If it is not possible to exercise during daytime hours, take advantage of lit paths rather than dark ones. Wear reflective clothing or put reflective tape on your shoes, pants, and jacket so that others can see you.
Get the Treatment You Need
At Trinity Orthopedics, our Hurst orthopedic doctors will evaluate your injury and develop a treatment plan that includes physical therapy. We treat pain and rebuild your strength and range of motion to get you back on your feet. For more information about winter safety or to schedule your appointment, call us today at (817) 527-1777.