Playing a sport can help keep you in good physical shape, develop leadership skills, and form friendships. However, if you play a sport that requires quick lower body movements, like soccer or track and field, you’re also more likely to suffer foot and ankle injuries. Doing a few stretches, like the three below, can reduce your risk of injuries and help you avoid a trip to the podiatrist.

Avoid Foot & Ankle Injuries with These Stretches

1. Calf Raises

The muscles in your calves control your ankle motion. The stronger your calves are, the more stable your ankles will be. Calf raises are especially beneficial for runners because they’re constantly shifting their weight while running, which puts stress on the ankles. Begin by standing with your feet at the same width as your hips. Stand on your toes as you lift your heels. Then, lower your toes back down. Repeat the stretch five to 10 times.

2. Single-Leg Balance

The single-leg balance exercise helps stabilize the ankles and strengthens the lower body. Stand on one foot and, while bending your knee and holding it toward your chest, hold the position for about half a minute. Repeat on the other leg.

3. Ankle Circles

Ankle circles loosen up the muscles and tendons in the leg and joint around the foot, reducing your risk of injuries and avoiding a trip to the podiatrist. To do this stretch, sit on the floor and stretch your legs in front of you. Cross one leg over the other and move your ankle around in circular motions both clockwise and counterclockwise. Repeat on the other foot when finished.

If you’re dealing with a foot or ankle injury, turn to the professionals at Aquilar Foot Care Clinic. Led by podiatrist Danny J. Aquilar, the clinic caters to patients of all ages and treats many feet and ankle ailments, including heel spurs, flat feet, and heel pain. This podiatrist always put their customers first and will do everything they can to help you feel comfortable. For more information about their services, call (479) 890-3668 or visit their website.