Preparing for Spring Sports: How to Prevent Common Foot and Ankle Injuries

Spring sports season brings warm weather and the chance to get back on the field, court, or track. After months of reduced winter training, many athletes jump into intense activity without proper preparation, leading to foot and ankle injuries.

At Cascade Foot & Ankle Center in Provo and Nephi, Utah, board-certified podiatric surgeon and wound care specialist Jared Clegg, DPM, FACFAS, and our team help athletes prevent injuries and return to play safely. These are our top tips on protecting your feet and ankles as you ramp up for spring sports.

Why rushing into activity causes injuries

When you suddenly increase training intensity, duration, and frequency after a period of lighter activity, your muscles, tendons, and ligaments struggle to adapt. Your body needs time to build strength and adjust to new demands. Skipping that gradual buildup and jumping straight into full practices or games puts unnecessary strain on your feet and ankles.

Common foot and ankle injuries we see

Common injuries across spring sports include:

Ankle sprains from sudden direction changes or awkward landings
Achilles tendinitis from ramping up running and jumping too quickly
Stress fractures in the foot bones from repetitive impact
Plantar fasciitis causing sharp heel pain, especially in the morning
Turf toe from hyperextending the big toe joint on hard surfaces

These injuries occur when you ask too much of your body before it’s properly conditioned.

Pre-season prep that prevents injuries

Start preparing weeks before your first official practice. Building a foundation gradually makes a real difference compared to showing up on day one without any conditioning.

Increase your activity by no more than 10% per week. If you plan to run three miles per practice, start with one mile and add distance slowly over several weeks.

Strength training matters just as much as cardiovascular work. Focus on exercises that support and protect your joints, such as:

Calf raises
Single-leg balance work
Toe curls with a towel
Lateral leg raises
Heel and toe walks

Stretch your calves, hamstrings, and hip flexors daily, holding each stretch for 30 seconds without bouncing.

Wear the right shoes for your sport

Your shoes need to match what your sport demands from your feet. Running shoes are built for forward motion with cushioning that absorbs impact, while basketball and tennis shoes have reinforced sides to handle quick cuts and lateral movements.

Replace your athletic shoes every 300-500 miles or at the end of each season, whichever comes first. Worn-out shoes lose shock absorption long before they look bad.

Finally, make sure your shoes fit properly — you should have about a thumb’s width of space between your longest toe and the end of the shoe. The heel should fit snugly without slipping.

Warm up properly before every practice

Skipping warm-ups increases your injury risk. Cold muscles can’t handle sudden demands, making tears and sprains more likely during the first minutes of activity.

Start with 5-10 minutes of light cardio, then move into dynamic stretching that mimics movements from your sport. After practice, walk for five minutes and do static stretches while your muscles are still warm.

When to see Dr. Clegg before the season starts

Athletes with a history of ankle sprains, chronic foot pain, or biomechanical issues benefit from pre-season evaluations. Dr. Clegg can identify weaknesses, prescribe strengthening exercises, recommend appropriate footwear, or provide custom orthotics to correct alignment problems before they become season-ending injuries.

Prevent spring sports injuries in Provo or Nephi, Utah

Proper preparation keeps you playing all season long. Call Cascade Foot & Ankle Center or schedule an appointment online to have Dr. Clegg evaluate your risk of injury and develop a prevention plan.