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Thanksgiving morning street races, or turkey trots, have shortly develop into a staple of many household vacation celebration. They’re so widespread that Thanksgiving has develop into the largest race day of the yr.
Whether or not you’re a seasoned professional or a first-timer, it’s vital to organize earlier than you turkey trot to keep away from harm, significantly to your ft and ankles.
Paulina Piekarska, DPM, a foot and ankle surgeon with Connecticut Orthopaedic Institute (COI) at St. Vincent’s Medical Center in Bridgeport, shares a couple of harm prevention suggestions for the large race.
> Connect with a sports injury specialist at COI at St. Vincent’s Medical Center
Be sure that to warm-up
As tempting as it may be to hop out of the automotive and proper into the race, Dr. Piekarska advises in opposition to it.
“Among the best methods to forestall accidents main as much as a race, and I can’t stress this sufficient, is a stable warm-up and stretching routine,” Dr. Piekarska stated. “Working a race places pressure on the physique so be sure you are prepared and in a position to deal with this by warming up and slowing down step by step.”
Some straightforward warm-ups to your ft and ankles that may you do earlier than your turkey trot embody:
- Heel raises: Elevate your heels off the ground, holding your whole weight in your toes. Slowly decrease again down and repeat.
- Toe raises: Standing on each ft, rock again in your heels, elevating your toes off the ground. Slowly decrease again down and repeat.
- Single leg stability: Stand on one leg for 30-60 seconds utilizing as little help from the higher physique as attainable.
> Related: Five Reasons to Swap Cranberries for Pumpkin Spice This Fall
Sneakers matter
It could not look like an enormous deal, however do your analysis earlier than shopping for trainers. An excellent pair of trainers can have a big effect, not solely your efficiency, but additionally serving to to forestall harm.
“You want one thing that’s comfy, has shock-absorbing potential and received’t trigger blisters,” stated Dr. Piekarska.
A shoe retailer might be able to provide help to decide the perfect-fitting sneakers to your ft, however usually be certain that your shoe of selection:
- Doesn’t chafe anyplace.
- Doesn’t permit your heel to slide.
- Permits your to comfortably wiggle your toes.
- Helps your arches
> Related: 4 Ways to Avoid a Visit to Urgent Care on Thanksgiving
When to see a physician
The most typical accidents that Dr. Piekarska sees are ankle sprains and heel ache, however these hardly ever require surgical procedure to appropriate.
When foot and ankle ache begins to restrict your day by day actions or turns into fixed, it’s time to see a physician.
“It’s crucial that our sufferers get evaluated by a specialist to forestall a seemingly benign problem from turning into continual and affecting their existence,” she stated.
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