If you’re an avid triathlete, the last thing you want to slow down your progress is a foot or ankle injury.
It can be painful and frustrating to deal with, not to mention time-consuming instead of training.
After suffering injuries during training in the past, I've also found that it can kill your motivation and can make reaching your previous performance level feel like you're climbing a mountain.
But all is not lost!
There are ways that you can speed up your recovery from foot and ankle injuries and get back in the game quickly with even more motivation to succeed than ever and we'll discuss them in today's blog post.
4 Tips For Recovery From Foot And Ankle Injuries FAST
#1 Low-Impact Exercises For Strengthening
As an expert in physical therapy for people who live an active lifestyle (and personal experience!), I highly recommend low-impact exercises to strengthen your foot and ankle muscles for fast and effective recovery from injuries.
Some of these exercises can include ankle circles, calf raises, and toe curls, or methods of exercise such as swimming and walking.
However, It's essential to listen to your body and not push yourself too hard, especially during the initial phase of recovery.
However, with consistency and dedication, you can significantly improve your foot and ankle strength and flexibility, allowing you to get back to training faster.
#2 Heat Therapy
Heat therapy is a well-known remedy for a variety of injuries and can be used to great effect to treat symptoms like aching and stiffness so if you're looking for a fast recovery from foot and ankle injuries.
Heat therapy works by increasing the blood flow to the affected area reducing stiffness and promoting healing making for a speedier recovery.
Additionally, heat therapy is a safe, natural, and fast treatment to use, only taking 20 minutes for one round of treatment.
#3 Cold Therapy
After working with athletes and experiencing injuries myself over the years I can confidently recommend cold therapy as a highly effective method for helping active people recover from foot and ankle injuries faster.
This method works by applying a cold pack to your ankle for 15 minutes which reduces inflammation, swelling, and pain around the affected area.
The numbing effect of the ice therapy can allow you to move around more on the injured foot and do some low-impact stretches decreasing your recovery time.
#4 Physical Therapy
If your foot and ankle injury isn't going away or is becoming increasingly worse, it's time to seek help from a physical therapist.
Physical therapy is a completely natural form of treatment and can speed up your recovery from foot and ankle injuries two-fold!
It can help by identifying the root cause of the pain, restoring function to the affected area, and helping you regain strength and mobility.
Incorporating physical therapy into your recovery plan is the smartest decision you can make in order to make a fast and full recovery from foot and ankle injuries.
Are You Season Ready?
Are you feeling like you're ready for your next triathlon but you've got a small doubt in your mind that there could be something missing?
We can offer you a solution to that doubt so you know you're 100% prepared and at your peak level of performance before the big event.
At Ascent Physical Therapy, we offer a free 30-minute season readiness assessment where you can come in and speak to a team of experts ready to give you the reassurance you need before your next triathlon.
You can arrange your free season readiness assessment by filling in our simple web form, or if you prefer to talk over the telephone you can call us at 516-387-0053 and we'll make sure you're fully prepared for your next triathlon.
Other Free Resources For Recovery From Foot And Ankle Injuries
If you don't feel you're quite ready to come into our North Massapequa NY clinic, we have even more free resources for runners.
Download Our Free Report - 5 Tips To Stay Out Running With Friends And Achieve Personal Bests
Read Our Blog - Overtraining Syndrome