Whether you're a high school athlete, runner, or competitive athlete, preparing your body before sports season starts can help reduce your risk of foot and ankle injuries. At Dr. Joel Foster’s office in Lee’s Summit, MO, we help athletes throughout the Kansas City metro prevent and treat common sports-related foot and ankle injuries.
Here are some simple ways to prepare your feet before the season begins.
1. Start Training Gradually
One of the biggest causes of sports injuries is doing too much, too quickly. If you've been less active during the off season, don't jump immediately into intense practices, long runs, or high-impact workouts.
Instead, gradually increase your:
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Running distance
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Workout intensity
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Practice time
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Sprinting and jumping
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Sport-specific drills
Giving your body time to adjust can reduce unnecessary stress on your feet, ankles, muscles, and tendons.
2. Strengthen and Stretch Your Feet and Ankles
Strong feet and ankles provide an important foundation for athletic performance. Include exercises such as:
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Calf raises
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Single-leg balance
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Resistance-band ankle exercises
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Lunges and squats
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Sport-specific balance drills
Regular stretching can help improve calf flexibility and reduce muscle tightness. Two simple stretches you can do at home are the wall stretch and towel stretch.
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Wall Stretch:
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Stand facing a wall and place your hands against it for support.
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Step one foot back, keeping your heel firmly on the ground.
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Gently lean forward toward the wall until you feel a stretch in your back calf.
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Hold for 15–20 seconds, and repeat several times throughout the day.
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Towel Stretch:
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Sit on the floor with both legs extended in front of you.
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Loop a towel around the ball of your foot and gently pull your forefoot toward you.
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Hold the stretch for 15–20 seconds, and repeat regularly for the best results.
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3. Wear the Right Athletic Shoes
Your footwear plays an important role in protecting your feet and lower extremities. Choose shoes designed for your specific sport and make sure they fit properly, as poorly fitting or unsupportive shoes can contribute to blisters, calluses, plantar fasciitis, shin splints, and stress fractures.
The right shoes should distribute pressure evenly, promote foot stability, and support healthy biomechanics. When choosing running shoes, look for a shoe that includes the following:
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Stable midfoot: Choose shoes that don’t bend excessively through the arch, helping provide support and reduce strain.
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Secure heel (neutral support): Look for a structured heel counter that comfortably holds your foot in place and minimizes unwanted movement.
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Monitor wear patterns: Check the soles of your current shoes. Excessive or uneven wear along the edges may indicate underlying mechanical issues.
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Spacious toe box: Make sure your toes have enough room to spread naturally, with approximately a finger’s width of space between your longest toe and the front of the shoe.
Running shoes, basketball shoes, soccer cleats, and other athletic footwear are designed for different movements and surfaces. Replace shoes when they become worn or no longer provide the support you need.
4. Don't Ignore Foot or Ankle Pain
Pain is one of your body's warning signs.
Even with proper preparation, injuries can happen. Some common sports-related foot and ankle problems include:
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Ankle sprains – Often caused by rolling or twisting the ankle during running or jumping.
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Plantar fasciitis – A common cause of heel and arch pain.
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Achilles tendon injuries – Repetitive stress or sudden increases in activity can irritate the Achilles tendon.
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Shin splints – Often associated with repetitive impact and sudden increases in training.
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Stress injuries – Repetitive impact can place significant stress on the bones of the foot and lower leg.
If pain persists or worsens, it's important to have it evaluated rather than continuing to train through it.
Already Dealing With a Sports Injury?
If you develop a foot or ankle sports injury, MLS Laser Therapy may be an option as part of your recovery plan.
At Joel Foster, DPM, in Lee's Summit, we use MLS Laser Therapy as a non-invasive treatment option for certain painful foot and ankle conditions, including sports injuries.
MLS, or Multiwave Locked System, uses synchronized wavelengths of light to stimulate cellular activity in injured tissue. The goal is to help reduce pain and inflammation while supporting the body's natural healing process.
Why Do Athletes Choose MLS Laser Therapy?
Non-invasive: There are no incisions or injections, and treatment typically requires little to no downtime.
Drug-free pain relief: MLS Laser Therapy can help manage pain without relying on medication or injections.
Quick treatments: Sessions at our Lee’s Summit office typically take about 15 minutes.
Works with other treatments: MLS Laser Therapy can be combined with physical therapy, custom orthotics, bracing, EPAT shockwave therapy, aqua roll therapy, and other treatments when appropriate.
MLS Laser Therapy isn’t a replacement for proper conditioning and injury prevention, but it can support a comprehensive recovery plan when injuries occur. Stretching, strengthening, proper footwear, recovery, and listening to your body can help reduce injury risk and support performance. If pain or recurring injuries persist, a podiatrist can assess your biomechanics and provide personalized recommendations to help you stay active and perform at your best.
