Top 10 Ways to Avoid Foot Injuries!

Top 10 Ways to Avoid Foot Injuries!Foot injuries are bound to occur, as we abuse our feet daily. But how can we prevent some of these injuries from occurring? Believe or not, there are simple ways to help prevent the onset of foot injuries from seeping through your work-outs or daily life.
  1. Be sure to give your body a proper warm up. This includes light stretching for your lower and upper body. Feet, calves, hamstrings, quads are critical to maintain fitness and less strains. Of course, after your workout or activity, it is a MUST to continue with deep stretching allowing all your tendons and muscles to relax.
  1. Depending on your sport of choice, there are specific warm up stretching exercises you should do. To learn which exercises are best, visit your podiatrist. Dr. Mark Forman, DPM, M.B.A., FAPWCA, and his team at Put Your Feet First are knowledgeable in this area and can provide you with the best program to follow before and after exercising or playing your game.
  1. Spending time throughout the week conditioning your muscles that are in use for your chosen sport is critical. Simply stretching before and after the game is not enough. Stretching is actually easier if your muscles are conditioned regularly every week.
  1. Shoes! Shoes DO matter! Finding the appropriate shoes for your sport is critical. Specific shoes worn for a particular sport provides the ankle support needed to prevent an onset of many foot injuries. Injuries include plantar fasciitis, tendonitis, torn Achilles tendon, and many more. Dr. Forman and Podiatry Today, among many other professionals, cannot stress enough the importance of proper footwear. This is one area that needs to be focused on!
  1. Continuing with footwear……shoes must be replaced often. Depending on your sport and how often you participate will determine how long your shoe will support you. For instance, if you run about 25 miles per week, your shoes most likely will need to be replaced every three months.Talk to your podiatrist to learn how often you need to replace your footwear to maintain optimal support.
  1. Socks! Believe it or not, socks help support your feet by maintaining healthy toes and feet. Proper socks can help prevent blisters, ulcers, tendonitis, among other ailments. Sports stores offer a myriad of socks that pertain to certain activities. Dr. Forman can also share with you which socks are most helpful along with the footgear.
  1. Avoid running on uneven surfaces. When the surface changes, it causes tension in our feet and legs. This can lead to injuries. If you know you will be running uphill and downhill, be sure to condition your legs and feet for it. Unexpected surprises can only cause harm, so train carefully.
  1. If you tend to have recurring injuries in the same area, consider wearing a support brace. Braces provide extra support in areas that are not affected by footwear.
  1. Listen to your body! This is not an easy task for lovers of a sport. However, if you are feeling unusual pain, it is critical to cater to that pain rather than exercise through it. By continuing to participate in your sport, you can do greater damage and be debilitated longer. So, please listen to your body and seek help from your podiatrist. Specialized podiatrists, like Dr. Mark Forman, can help you quickly with treatments in his office that will get you back on your feet again.
  1.  Prevention and cures for injuries- laser treatments, orthotics, and more…

MLS Laser: FDA-cleared

Dr. Mark Forman and his specialized team at Put Your Feet First offer a state-of-the-art laser treatment that focuses on the injured area with laser light killing off dead cells and tissues. This process allows for new growth to occur healing you from your injury and pain.
The number of treatments depends on the severity of your injury. This treatment is also effective for areas that tend to suffer over the years and help prevent further injuries. Therefore scheduling an appointment to discuss this treatment and see if you are a candidate is the first step.


At Put Your Feet First, we offer the newest orthotic technology that scans your feet perfectly and creates an orthotic that is 100% customized to your foot. These orthotics offer all the support you need to maintain control, balance, posture, and stamina. Orthotics is a simple solution to help prevent external injuries.
We, at Put Your Feet First, put YOU first. Please contact us today to schedule an appointment with Dr. Mark Forman to help you prevent or heal from injuries quickly. Contact us by website or phone: 480.423.8400. We look forward to hearing from you!
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