As an athlete, your feet and ankles are the foundation of your performance. One wrong step or awkward landing can sideline you for weeks—or even months. But with the right precautions, you can stay strong and greatly reduce the risk of injury. Follow these simple yet effective tips for foot and ankle injury prevention and make this season your best one yet.
Strengthen Your Foundation by Building Ankle Stability
Strong muscles and ligaments help prevent common injuries like ankle sprains and Achilles tendonitis. Incorporate balance exercises, resistance band workouts, and calf raises into your training routine. These exercises improve proprioception (your body’s awareness of movement), reducing the risk of rolling your ankle.
Choose the Right Footwear for Your Sport
Not all athletic shoes are created equal. Wearing the wrong type of footwear can increase stress on your feet and ankles, leading to stress fractures and plantar fasciitis. Invest in sport-specific shoes with proper arch support, cushioning, and ankle stability. If you have flat feet or high arches, consider custom orthotics for added protection.
Warm Up and Cool Down Properly
Skipping your warm-up or cool-down can put unnecessary strain on your muscles and tendons. Begin every workout with dynamic stretches like leg swings and ankle circles to increase blood flow. After training, static stretches and foam rolling help reduce stiffness and prevent overuse injuries.
Balance Training with Proper Rest and Recovery
Pushing through pain is a recipe for injury. Listen to your body and allow time for rest and recovery. Incorporate cross-training activities like swimming or cycling to reduce impact stress while maintaining fitness. If you experience persistent pain, seek medical advice before it worsens.
Taping and Bracing for Extra Support When Needed
Athletes with a history of ankle sprains should consider taping or wearing a brace for added stability, especially during high-impact activities. Properly applied athletic tape can reinforce weak ligaments and reduce the risk of reinjury.
A safe season starts with smart preparation. By taking proactive steps now, you can stay in the game and perform at your best. If you experience persistent pain or instability, consult with Dr. Ho, foot and ankle specialist, for personalized treatment options.
AUTHOR: Dr. Bryant S. Ho is board-certified in orthopedic surgery and is trained in the operative and non-operative management of adolescent and adult foot and ankle disorders. Dr. Ho places a strong emphasis on customizing his care for each patient to ensure successful outcomes. He provides all treatment options, including preventative care, conservative management, and operative intervention.
