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Expert Tips for Faster Recovery From Foot Injuries

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By Upstep Staff
Taj Schlebusch
Reviewed by Taj Schlebusch

Published October 19, 2021.

Recovering from a foot injury?

There's a lot of waiting involved, and we know that can be frustrating. Use these golden tips from our expert podiatrists to rehabilitate your feet and keep them healthy!

Tip 1. Alternate Hot & Cold Compresses

If your foot is swollen or painful, alternating between icing and warming can help reduce swelling, numb pain, and keep away inflammation. Just be careful not to overdo it, as that could lead to frostbites or burns.

To cool down, you can use an icepack, some ice cubes in a ziplock bag wrapped in a towel, or that bag of frozen baby carrots from the back of your freezer.

To warm up, use a warm water bottle, a heating pad, or a microwavable pillow.

Tip 2. Do (The Right Kind Of) Exercise

Therapeutic exercises can help you with all sorts of foot and ankle injuries. There are a lot of exercises online, but if they're not suitable for your specific injury, they may actually induce more damage. Consult your doctor or physical therapist to find the most up-to-date methods for rehabilitating your muscles, tendons, and ligaments.

Tip 3. Get Support

When your doctor says it's OK to start walking regularly again, wear supportive shoes to ensure your foot is stable and prevent repeated injuries. Athletic footwear is a great option - it's designed to hold feet steady and absorb shock. If sneakers aren't your thing, go for flat-soled shoes that feel snug (but not tight), have a thick enough sole, and don't wobble.

Ready to try these tips & tricks? Tell us how it went!

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