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Home » Tips for Preventing Foot and Ankle Injuries

Tips for Preventing Foot and Ankle Injuries

Ankle and foot injuries are often a part of sports, specifically tennis, running and soccer. But athletes can lessen the chance of an ankle injury by taking a few precautions. Warm up prior to engaging in any sport.

Relax lightly, or better to jog slowly for about two to three minutes to warm up your muscles. Do not force the stretch by using an “bouncing move.”

Build your muscles in preparation for your sport

The time you spend in the sport will be gradually increased over the course of weeks to build muscles strength and mobility. The practice of cross training through various activities can help to build muscles.

Select athletic shoes that are specifically designed to your specific foot type

People with pronated feet or have low arches need shoes that offer support on both sides of the shoe as well as under the arch. The heel and counter of the heel (back part of the shoes) should be extremely solid. People with stiffer feet or arches that are high should select footwear with cushioning and a less spongy platform. Choose shoes that are specifically designed for sports. Training shoes for cross training are generally a good option However, it’s recommended to choose shoes specifically designed specifically for the sport.

Replace athletic shoes as soon as the tread wears away or the heels begin to wear out.

People who regularly run need to replace their the shoes at least every two months. and more often if they are a frequent runner.

Do not run on or walk on uneven surfaces

Be cautious when running on hills or terrain filled with gravel. Holes, stumps of trees and roots pose a risk when you’re trail running. If you are having issues with your lower legs, dirt roads are more pliable than asphalt. Asphalt is much softer than concrete. Choose a high-quality road if it’s possible. But, if you’re racing, ensure to practice on the surface that you’ll ultimately run on.

Be aware of not running over a lot of hills.

Uphill running is an excellent exercise, but be sure you gradually increase the speed to avoid injury. Be aware when you are running downhill at a high speed, as it could result in greater injuries than when running uphill.
Avoid recurrent injuries

Athletes who have suffered ankle injuries in the past might benefit from tape or a brace to stop recurring ankle injuries.

Be aware of your body

If you are experiencing foot and ankle pain while participating in a sport you are participating in, stop or alter the exercise until the pain is gone. In addition, if you’ve suffered an injury, it is recommended to undergo a period of rehabilitation and exercise before returning to your sport to avoid recurrent injuries.

Injury to the tennis court and running

The most common tennis and running injuries are ankle strains, Achilles tendonitis and plantar faciitis. Ankle sprains are the partial or complete tear of any ligament that support and stabilize the ankle joint. They typically result due to landing on an uneven surface and having your foot move around.

Injuries in the Achilles tendon, which is the strongest and longest tendon connecting the muscles of the calf and the heel bone results from excessive use and usually results in chronic inflammation, or tear that is partial. In the event that the tendon gets weak it is prone to rupture if pushed when it is pushed enough.

It’s also normal for the plantar fasciato be affected, the tough, fibrous tissue that holds an arch in the feet. It connects the heels to the toes that can get inflamed, resulting in arch or heel pain.

The runner may also sustain injury to ligaments and tendons found on the outside and within the insides of their ankles, and stress fractures in the bones of the foot. While running, any single incident might not be enough to break the foot, but with time, repeated excessive stress or force could cause the bone shrink or even break. Between 5 and 15% of all running injuries are caused by stress fractures. Of these injuries the majority of them occurred in runners who ran from 25 and 44 miles per week.

Injuries to Soccer

As opposed to ankle and foot injuries that occur in running and tennis that are typically caused by overuse the majority of soccer injuries are a result from trauma like an injury to your lower leg. Since soccer is a touch sport, injuries resulting from collisions hitting another player are quite common with 30 percent of all soccer-related injuries.

In soccer, ankle injuries represent 20-30 percent of all soccer injuries, with the most frequent being ankle injuries such as sprains. Soccer players may also suffer from turf toe, which is a sprain caused by scrubbing the toe during running or not properly putting on cleats.


Treatment for these injuries is different according to the extent and severity of injury. The majority of strains and sprains can be treated by rest as well as ice, compression as well as elevating (RICE). Extreme instances, however, could require some form of immobilization , such as a brace or cast. Some injuries that do not heal in the timeframe expected might necessitate surgery.

It is essential seeking medical treatment as quickly as you can for foot and ankle injuries, particularly when it causes you to limp or is swelling. A prompt and effective treatment and rehabilitation will ensure the most effective recovery possible.