Tips To Prevent Sport Injuries of Foot and Ankle

Keeping your feet and ankles in tip top shape is extremely important while participating in sporting activities and to keep you walking for many years. We at Houston Foot Specialists would rather show you how to prevent injuries, but we are also here to treat if the need arises. Remember, foot and ankle pain is not normal. We suggest doing these stretches a minimum of 3 times a week.

Some Tips:

Achilles Stretch – Stand about two to three feet from a wall, and place your hands against it. Place one foot behind you while keeping your heels on the ground. Then, lean in as close to the wall as possible until you feel the stretch. Hold that stretch until it eases then lean in closer to the wall to further stretch it. Repeat with other foot and do this for 4-5 minutes.

Prevent Shin Splints – Stand straight upon the bottom stair step (holding the stair rail); with your feet half off the step. While keeping your heels on the ground, lift your toes on both feet for ten seconds. Next, do the same with bending your toes down for 10 seconds. Repeat this 10-15 times.

Strengthen the Ankles – Either with bare feet or with socks, stand with your feet shoulder width apart and then stand on one leg as long as possible, repeat with the other foot. Now, try hopping on one foot then the other. Doing this for 5 minutes per foot helps your ankles and balance. Take caution and have something to grab onto nearby to prevent a fall.

Sitting on a chair with a towel on the floor, pick up the towel with your toes. For a more complex stretch try picking up a pencil with your toes. Its likely you will not be able to do so, but the motion helps to strengthen the tendons and muscles in the foot. 3-5 minutes is suggested.

Stand on the bottom stair facing the stairs, stand with both feet hanging off the end of the stair. Lower your heel for 10 seconds and then rise onto your tip-toes for 10 seconds. Repeat these 30 times to help prevent pain to plantar fascia or heel pain.

These simple stretches can help prevent many injuries and are all very simple to do. Dr. Bowman will be glad to show you more complex stretches, and proper form and positioning. If you do suffer an injury please dont delay and call Dr. Bowman at 713-467-8886 or schedule an appointment online at

Category: Sports Injuries

Tags: Achilles Tendonitis, ankle injuries, ankle pain, Foot Injuries, foot pain, Heel Injuries, heel Pain, Plantar Fasciitis, Shin Splints, Sports Injuries