Your feet and ankles work hard every day, supporting your every step. However, they’re more vulnerable than you might think, especially for older adults. A slip, an improper shoe, or even overuse can lead to an injury that impacts your mobility and quality of life. The good news? Preventing foot and ankle injuries is possible with the right care and attention.

Here are some practical tips to keep your feet and ankles in their best shape and how a podiatrist can support your efforts.

1. Choose the Right Footwear

Wearing supportive and well-fitted shoes is one of the simplest yet most effective ways to prevent injuries. Look for:

  • Shoes that provide ample arch support.
  • Non-slip soles for better traction.
  • Proper cushioning to absorb impact.
  • A snug but non-restrictive fit to avoid rubbing or blisters.

Avoid wearing worn-out shoes or high heels for extended periods, as these can destabilise your step and increase your risk of injury.

At ProMed, we provide comprehensive Footwear Services, including Footwear Assessments, to address any concerns you may have about your footwear choices.

2. Stretch and Strengthen

Your feet and ankles benefit greatly from regular stretching and strengthening exercises. These can improve flexibility and balance, reducing your risk of falls. Simple exercises like toe stretches, ankle circles, and balance drills can go a long way.

For older adults, balance exercises like standing on one foot or gentle yoga practices can help further stabilise your steps.

Our friends at Foot Health Solutions stock a number of items that can assist with stretching and strengthening your feet and ankles. You can see the range here – https://foothealthsolutions.com.au/product-category/exercise/ 

3. Be Mindful of Your Surroundings

Many foot and ankle injuries occur due to trips and falls. At home, keep pathways clear of clutter, secure loose rugs, and ensure adequate lighting in all areas. When outdoors, watch for uneven surfaces and avoid walking on wet or slippery spots when possible.

4. Listen to Your Feet

Don’t ignore pain or discomfort in your feet and ankles. These could be early signs of strain or an underlying condition. Catching issues early can prevent more serious injuries or complications down the line.

5. Maintain a Healthy Weight

Excess weight places additional stress on your feet and ankles, increasing your likelihood of injuries and conditions like plantar fasciitis or arthritis. Keeping a healthy weight through a balanced diet and regular exercise can ease the burden on your feet.

How Can a Podiatrist Help?

We are specialists when it comes to foot and ankle health, so we help with preventing, diagnosing, and treating injuries. Here’s how we can support you:

  • Custom Orthotics and Supports: We create tailor-made orthotic insoles to correct alignment issues, reduce pressure on certain areas of your feet, and provide additional support. 

For some, our selection of Footlogics Orthotics available in the clinic may be the perfect solution for your discomfort. If you prefer the convenience of online shopping, our friends at Foot Health Solutions also stock the range. https://foothealthsolutions.com.au/product-category/brands/foot-logics/ 

  • Gait Analysis: Understanding how you walk can reveal imbalances or weaknesses that may lead to problems.

  • Treatment Plans: Whether it’s managing a sprain, dealing with chronic foot pain, or treating bunions, a podiatrist can provide a personalised care plan to help you recover and prevent further issues.

  • Preventive Care: Regular check-ups allow a podiatrist to address any concerns before they escalate, keeping your feet and ankles healthy.

  • Education: They’ll provide advice on proper footwear, exercises, and care that suits your lifestyle and needs.

Why Prevention Matters for Older Adults

For older adults, foot and ankle injuries can have significant consequences, often leading to reduced mobility and independence. That’s why prevention is key. Proactively caring for your feet, partnering with a podiatrist, and implementing these prevention strategies can ensure that your steps remain steady and pain-free for years to come.

When Should You See a Podiatrist?

If you’re experiencing persistent foot pain, swelling, instability, or frequent falls, it’s time to consult a podiatrist. Early intervention can prevent further damage and improve your overall mobility.

Take the First Step to Injury Prevention

Your feet carry you through life, and keeping them healthy is essential for maintaining your independence and quality of life. By adopting these tips and partnering with a podiatrist, you can reduce your risk of foot and ankle injuries and stay confidently on your feet.

If you’re ready to give your feet the care they need or want to learn more about keeping them injury-free, schedule an appointment with our podiatry team today!