Whether you are recovering from a foot injury or working hard to prevent one, a proper warm up before athletic activity is crucial. Your warm-up should have this basic structure. Start with a general warm-up. This is intended to get your heart rate up and your muscle groups warm. It should consist of a non-strenuous physical activity of your choice. Walking, gentle jogging or basic aerobics are all good places to start. The general warm-up should increase your heart rate and speed up respiration so that your blood becomes oxygen-rich and carries nutrients to the muscle groups you're about to work.

After the general warm-up, move on to basic stretching. These are stretches that don't require a lot of movement. They are designed to lengthen your muscles. You should include all the major muscle groups, no matter which sport or athletic activity you are about to engage in. Stretch your legs, ankles, feet, arms, chest and back. After completing these basic stretches, you can move on to sport-specific stretching. This set of exercises should largely be determined by your coach or by your knowledge of the sport you are about to play. They should focus on the muscle groups you are about to engage and prepare your body for the types of movements the sport requires.

Failure to warm-up properly before athletics can result in injuries such as shin splints, strained or sprained ankles, stress fractures, broken bones, pulled muscles, plantar fasciitis, tendonitis and muscle soreness. Don't forget to stretch your feet and ankles when warming up! These parts of the body are often overlooked even though they are prone to injury. Point and flex your feet. Gently roll your ankle in one direction, and then in the other direction. Rise up on your toes and then gently rock back so that your weight is on your heels. Stretch your calves and your Achilles tendon.

Cooling down after physical activity is just as important as warming up. Think of it as a reverse warm-up. First stretch the muscle groups and parts of the body that you just worked the hardest. Then move on to general body stretching. And finally, cool down with a gentle aerobic activity that will gradually return your heartbeat to its resting rate.

In addition to warming up and cooling down, properly fitting athletic shoes are crucial to preventing foot, ankle and lower leg injuries. This is the final piece of the puzzle. No matter how well you prepare your body for your workout, you can and will get hurt if you're not wearing the right kind of shoes. Look for athletic shoes specific to your foot type. People with high arches should purchase shoes with lots of support; people with fallen arches should look for shoes that advertise motion control. Buy your athletic shoes a half size bigger than your normal size as feet tend to swell when you workout. Finally, get a new pair of athletic shoes every 300 to 400 miles. It's worth the investment.