5 Best Ways to Avoid Sports Injuries of the Feet and Ankles

Sports and physical activity are, without a doubt, excellent ways to maintain a sound mind and body. Besides the physical advantages, participating in sports fosters friendships and increases self-confidence. However, the advantages are also associated with a risk of injury, particularly to your ankles and feet.

Despite the frequency of injuries in many sports, there are steps you can take to safeguard your ankles and feet. Here are some useful suggestions to keep yourself injury-free.


  • Select footwear based on your foot size. Their fit shouldn’t be overly restricted. Your toes should have ample room to wiggle inside the shoes.
  • Shoes should support your arch. Shoes with more cushioning and a softer platform should be used if you have high arches.
  • A shoe’s back should have a fairly sturdy heel.
  • Shoes are specifically designed for a particular sport. For example, if you play tennis regularly, it is best to buy a good pair of tennis shoes that fit well. Wearing athletic shoes made for your sport is only one aspect of choosing the proper footwear.
  • Changing out your shoes as they begin to wear out is also crucial. Remember, they also have a lifespan. Wearing old shoes while playing raises your risk of suffering an injury.

Pre/post-workout stretches:

  • Stretching should be done for a few minutes before starting any sport. This improves mobility and relieves pain by warming up the body.
  • Keep in mind to stretch gently and increase the intensity gradually.
  • Start from your head and neck all the way down to your ankles and feet.
  • At the end of your workout, make sure you stretch again to avoid sprains and muscle pulls.


  • Balance problems can result in trips and fall as we age, leading to ankle sprains and broken bones.
  • The elderly and athletes alike can both gain from balance training. Spend some time practicing balancing yourself.

Foot and ankle braces:

  • To prevent further injuries, especially when participating in sports or activity, consider wearing a brace, especially if you’ve previously suffered from an ankle sprain or a foot related issue.
  • An ankle brace is twice as efficient at preventing injuries than ankle tape.
  • In addition to adding support, ankle braces can also help with swelling control. Since numerous designs and configurations exist, speak with your doctor about which brace is most appropriate for you.

Take a break:

  • Sportsmen need rest and recovery to be effective. Resting your body assists in lowering your risk of foot and ankle injuries.
  • Make sure to drink enough of water throughout breaks and rest days. Your risk of weariness and injury rises when you are dehydrated.

Podiatrists are qualified to recognize and manage sports-related injuries: heel spurs, plantar fasciitis, Achilles tendinitis, sprains, fractures and more. Visit your podiatrist if you have any foot or ankle related concerns.

At the New Jersey Podiatric Physicians & Surgeons Group, there are almost 30 foot and ankle surgeons, podiatrists, and doctors. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. We offer compassionate, cutting-edge care across our network, and we are here to address all your foot concerns. Our group is among the best foot and ankle providers in the country. To schedule an appointment, first find a podiatrist in your area.