Fall Sports and Foot Health: 5 Ways to Prevent Common Injuries

Fall is a great time to stay active, whether you’re playing soccer, football, running cross-country, or enjoying weekend hikes. However, as the season changes, so do the conditions that can affect your feet and ankles. 

Cooler weather, wet leaves, uneven surfaces, and increased training can raise the risk of foot and ankle injuries. Our board-certified foot and ankle surgeon, Dr. Jeffrey E. McAlister at Phoenix Foot and Ankle Institute, offers guidance on how to protect your feet now so you can stay in the game all season long. 

Here are five key ways to prevent common fall sports injuries:

1. Wear the right footwear

Proper footwear is your first line of defense against injury. Choose sport-specific shoes that provide the right support, cushioning, and traction for your activity. For example, soccer cleats and running shoes are designed differently because your needs for each are different. Be sure to get the right shoes for your active needs.

They need to fit well, provide enough room in the toe box, and have good arch support. Replace worn-out shoes, as old soles can cause you to lose traction and stability.

2. Warm up and stretch

Cold muscles are more prone to strains and sprains. Before practice or a game, take at least 5–10 minutes to warm up with light cardio, such as jogging or jumping jacks. Follow up with stretches targeting your calves, Achilles tendons, and feet. 

Stretching improves flexibility and circulation, reducing the risk of plantar fasciitis, Achilles tendonitis, and ankle injuries.

3. Strengthen your feet and ankles

Strong muscles provide better support for your joints. Incorporate foot and ankle exercises into your routine to build strength and stability. 

Simple moves like calf raises, towel scrunches, or balancing on one foot can help improve your balance and prevent rolling your ankle on uneven ground.

4. Watch the playing surface

The fall season brings slippery leaves, wet grass, and hidden holes that can lead to slips, trips, and sprains. Always check the field, trail, or court before you start. Clear away debris when possible, and adjust your activity level if conditions aren’t safe. 

When you take a moment to consider your conditions, you can prevent sudden twists or falls that lead to injuries.

5. Rest and recover

Overuse injuries like stress fractures and tendonitis often occur when you don’t give your feet enough time to recover. Schedule rest days, listen to your body, and treat minor aches early. Ice any sore spots you might develop, and consider supportive braces or orthotics if Dr. McAlister recommends them.

With the right preparation and care, you can protect your feet this fall while enjoying your sport. We’re here to help you keep your feet healthy and strong. 

To schedule a foot health check or injury-prevention consultation, call our friendly office staff in Phoenix or Scottsdale, Arizona, at 602-761-7819, or book your appointment online today.