Back-to-School Sports: How to Prevent Common Foot & Ankle Injuries in Young Athletes

As summer comes to an end, back-to-school season is here—and with it comes a return to sports. Whether your athlete participates at the collegiate, high school, or youth level, taking preventative measures can help reduce the risk of injury. This is especially important after a more relaxed summer.

The most common injuries we see in student athletes include ankle sprains, stress fractures, Achilles tendonitis, and turf toe. These injuries often occur as activity levels increase after a slower summer. More frequent practices, games, and training sessions with little time for rest and recovery can put added stress on the feet and ankles.

Growth spurts are another common contributing factor. As young athletes grow, their bones often lengthen faster than their muscles and tendons can adapt, leading to increased tightness and a higher risk of injury.

Proper footwear also plays a major role in injury prevention. Make sure athletic shoes fit correctly, provide the right support for the sport, and are in good condition. Resist the temptation to squeeze into last season's shoes—growing feet need properly fitting footwear to perform safely and comfortably.

So, what can you do to help protect your athlete this season? Start by increasing activity gradually. Avoid jumping back into full-intensity practices or workouts all at once—your body needs time to adapt and recover after a break. Be sure to warm up before every practice or game and cool down afterward to prepare your muscles for activity and promote recovery.

Proper footwear is another key to injury prevention. Athletic shoes should fit well, provide adequate support, and have good traction. If your athlete's shoes are worn down or no longer fit properly, it's time for a new pair.

Nutrition and hydration are equally important, especially during the hot summer months and the start of fall sports. Staying well-hydrated and fueling the body with the right nutrients helps improve performance and reduces the risk of injury.

Finally, don't ignore foot or ankle pain. While some soreness is normal after exercise, pain that persists, worsens, or limits activity should be evaluated. Early treatment can often prevent a minor issue from becoming a more serious injury. If your athlete is experiencing ongoing foot or ankle pain or you have concerns about an injury, schedule an appointment with one of our specialists. We're here to help keep your athlete healthy and active.