Summer is here and many people are taking advantage of the warmer weather and participating in outdoor activities from pickleball to water skiing. According to foot and ankle orthopedic surgeons, increasing your activity and time outside can also increase your risk of foot and ankle injuries.
Follow these four tips to prevent pain and injuries while you stay active.
1. Ease into new activities
Foot and ankle orthopedic surgeon Justin Tsai, MD, from Healthcare Associates in Medicine in New York, said moderation is key as people start new summer activities and hobbies.
“Many of the injuries we see are because of a sudden transition from relative inactivity to a high-intensity activity in a short period of time,” Dr. Tsai said. “For example, before you tackle a challenging hike, you should get a couple of less intense hikes under your belt to get acclimated.”
Samuel E. Ford, MD, a foot and ankle orthopedic surgeon from OrthoCarolina in Charlotte, North Carolina, said he typically sees a lot of overuse injuries in the summer from increased activity. Overuse injuries, such as stress fractures, are caused by repeated pressure or stress on one part of the body. Other common summer injuries include ankle sprains, Achilles tendon tears, and Achilles tendinitis.
2. Follow the rules in water
Dr. Ford said sprains and fractures related to boating, water sports, and other beach activities also are more common in summer than the rest of year. “If you are around water, whether it’s a lake or river, make sure to follow the rules and safety measures of operating a boat,” Dr. Ford said. “Many popular water sports and activities, like water skiing or kayaking, carry inherent injury risk.”
3. Wear comfortable, supportive shoes
With the warmer temperatures, Drs. Ford and Tsai said people tend to wear more flip flops or open-toe shoes, which are less stable than a well-designed supportive sneaker. Both surgeons recommend avoiding flip flops during high-endurance activities. When you are wearing flip flops, make sure to watch where you walk since they can make you more likely to trip.
4. Seek help for injuries or pain
If you do sustain an injury, Drs. Ford and Tsai recommend seeking medical attention from a foot and ankle orthopedic surgeon in your area if you can’t put weight on your foot or the pain gets worse.
“I always advise patients to listen to their instincts. No one is more knowledgeable about what feels right or wrong than the patient themself—after all, they’ve had a lifetime of experience,” Dr. Tsai said. “If there is pain or discomfort following an injury or condition that seems to be getting worse, then I would advise seeking out care.”
