Learning About Podiatrist Care

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Learning About Podiatrist Care

Hi there, I am Paul Mondeta. On night, while hard at work on the computer, I decided it was time for a snack. I closed up my computer and stood up, ready to exit the room. Suddenly, the computer slipped from my grasp and landed, corner down, on my little toe. The pain was excruciating and I hopped around like a madman while yowling about my rapidly swelling toe. I went into the doctor the next day and was referred out to a podiatrist for care. The podiatrist helped me regain full usage of my toe despite extensive damage to the joint. I will use this site to talk about different techniques and tools used by podiatrists to treat similar conditions.

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Two Ways To Protect Your Ankles

If you participate in any kind of sports you are aware of the important role your ankles play. As your body moves, such as while running or jumping, the muscles in the ankles and surrounding area experience great stress. If the muscles around your ankle are strong, your body is better able to withstand greater force before sustaining an injury or developing a chronic condition such as shin splints or tendinitis. If those muscles around the ankle are weakened for any reason, your risk of being injured while playing increases.

Why Strengthen Your Muscles?

Ligaments in your ankle connect bones together and help provide the stability your joints need as you jump and sprint. Tendons attach your muscles to bones, and although your ligaments offer stability to your joints, those muscles allow your joints to move as you perform any activity. To help prevent sports-related injuries and increase your performance, it's necessary to increase the muscle strength in your ankles.

Plyometric Strength Training

One way to work on making your ankle muscles stronger is through plyometric training, jumping exercises that build strength. To do this, try doing sets of 10 of each of these movements:

  • Squat Jumps: Stand in a quarter squat position, jump up, and then land softly.
  • Scissor Hops: Stand with one foot in a forward lunge position. Jump and switch feet in the air. Land with the opposite foot in a forward lunge position.
  • Bounding: Rock forward on your toes and take large bounding steps at half running speed. Do this for about 50 feet.

Proprioception Training

You are able to control your body better during sports if your balance and awareness are enhanced. Proprioception is your body's awareness of its place in space. If you are attempting to move into a position, during basketball or soccer in particular, that may cause you to sprain your ankle, proprioception alerts you to this danger, allowing you to quickly correct your position. Proprioceptive training is done through a series of balance exercises.

  • Stand on one leg for 30 seconds, and then increase the time for up to a full minute per leg.
  • One Leg Mini Squats: Perform a half squat on one leg while the other leg is held in front of you. Do 10 reps of this before moving your leg out to the side for 10 reps, and then behind you for 10 reps. Switch legs and repeat.
  • Balance And Catch: Stand on one leg while catching and throwing a ball to someone. Try throwing the ball low, high, left, and right.

​For more information, visit sites like http://www.elmhurstpodiatry.com.


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