Fall sports like football, soccer, cross-country, and cheerleading bring excitement and activity. But they also increase the risk of foot and ankle injuries. Whether it’s kids starting their first team sports, student-athletes returning to the field, or adults joining recreational leagues, it’s essential to keep foot health front and center.
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Let’s go over a few easy tips to help you stay on your feet and off the sidelines this fall.
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1. Warm Up and Stretch Properly
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Many foot and ankle injuries happen when muscles and ligaments aren’t properly warmed up. Cold weather can also make muscles tighter and more prone to injury.
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Tip: Spend 5–10 minutes warming up with light cardio, then stretch your calves, Achilles tendons, and arches before and after activity.
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2. Wear the Right Footwear
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Sport-specific shoes provide the support and traction needed for your chosen activity. Worn-out or ill-fitting shoes can lead to issues like plantar fasciitis, ankle sprains, or stress fractures.
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Tip: Choose shoes based on your sport and foot type, replacing athletic shoes every 300-500 miles or every 6-8 months. Use custom orthotics if you have flat feet, high arches, or recurring pain.
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3. Focus on Proper Technique
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Incorrect form, especially in running, jumping, or pivoting sports, can strain the feet and ankles.
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Tip: Work with coaches or trainers to ensure proper body mechanics. Overuse injuries often stem from poor form and repetitive stress.
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What feels like a “minor ache” can quickly turn into a bigger problem if left untreated. Common fall sports injuries include ankle sprains, heel pain, Achilles tendonitis, and turf toe.
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Tip: Rest at the first sign of foot or ankle pain. Ice the area, elevate it, and schedule an appointment with us if symptoms persist for more than a few days.
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5. Cross-Train and Strengthen
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Building strength in your core, legs, and ankles helps reduce the risk of injury during sports that involve sudden stops, quick turns, or impact.
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Tip: Incorporate balance training and resistance exercises to improve foot and ankle stability.
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6. Check Playing Surfaces
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Uneven or slippery surfaces, common in fall weather, can lead to unexpected slips, twists, and falls.
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Tip: Before practice or games, check fields, courts, or trails for hazards like holes, wet leaves, or loose gravel. Make sure cleats or shoes are appropriate for the surface you're playing on.
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Keep your feet in the game this season. Fall sports should be fun, not painful. Prioritizing foot safety helps athletes of all ages perform their best!
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