Top 5 Common Foot Injuries from Sport: Prevention and Management Tips

Picture this: You are an avid runner, passionate about your sport, living for that rush of endorphins after a long run.

But one day, you start to feel a nagging pain in your foot. It’s a pain that doesn’t go away, no matter how much you rest, ice, and elevate.

Sounds familiar?

Whether you are a professional athlete, or a fitness enthusiast, foot and ankle injuries can be a significant setback.

Understanding these common foot injuries from sport, their causes, and prevention strategies can be a game-changer.

Welcome to the comprehensive guide our sports podiatry team have put together that will navigate you through the world of sports-related foot injuries, from common discomforts to complex conditions, and how to prevent, manage, and treat them effectively.

Key Takeaways

  • Foot and ankle injuries are quite prevalent in sports, accounting for about 25% of all athletic injuries, with common types including plantar fasciitis, stress fractures, Lisfranc injuries, and turf toe.
  • Preventative measures like appropriate footwear, stretching exercises, strength training, rest, recovery techniques, and the use of orthotics can effectively reduce the risk of sports-related foot injuries.
  • Treatment of sports-related foot injuries often starts with the RICE protocol (Rest, Ice, Compression, Elevation), and may require additional interventions such as physical therapy or surgery, while Watsonia Podiatry in Melbourne offers specialised care for such conditions.

Exploring the Spectrum of Sports-Related Foot Injuries

The world of sports is rife with potential for foot injuries. Foot and ankle injuries account for approximately 25% of athletic injuries, with some sports more notorious than others. Sports such as:

Heel bone injuries are frequently associated with injuries to the foot and ankle.

The rigorous physical demands posed by sports often subject athletes’ feet to significant stress, increasing their susceptibility to sustaining foot injuries. Athletes frequently experience common foot injuries such as:

These conditions can impact their performance and require proper care and treatment. The Lisfranc joint, for instance, a key connection point between the tarsal bones and the metatarsal bones, is frequently implicated in foot injuries.

The combination of your foot’s anatomy, your choice of footwear, and the physicality of your sport can elevate the risk of foot injuries. However, comprehending these risks allows you to adopt measures to reduce them, ensuring your continuous sports participation.

Heel Pain and Its Culprits: Unravelling Plantar Fasciitis

One of the most common foot injuries experienced by athletes and individuals who spend prolonged periods on their feet is plantar fasciitis. Named for the inflammation of the plantar fascia, a band of tissue located in the bottom of the foot, this condition can cause significant discomfort.

Plantar fasciitis-associated pain tends to worsen in the evenings and while engaging in physical activity. Contributing factors include:

Treatment options encompass simple measures like resting, icing, and stretching, up to specialised interventions involving physical therapy, orthotics, and occasionally, surgery. The primary aim is to alleviate the pain and inflammation, restore mobility, and prevent the condition from recurring.

The Achilles’ Heel of Athletes: Understanding Achilles Tendinitis

The Achilles tendon, the largest tendon in the body, is a frequent site of overuse injuries among athletes. Achilles tendinitis is a common condition that occurs when this tendon becomes inflamed due to overuse and degeneration, leading to pain and discomfort.

Achilles tendonitis typically results from the recurring stress and strain stemming from athletic activities, which lead to tendon degradation. Small tears form in the tendon, causing inflammation and significant pain.

Fortunately, most Achilles tendinitis cases can be managed without resorting to surgery. This typically involves:

  • A period of rest from physical activities
  • Initiation of physical therapy
  • Performing stretching exercises to facilitate the recovery and proper healing of the Achilles tendon.
person's foot with swollen ankle.

Navigating Ankle Sprains: From Mild Twists to Severe Tears

Frequently witnessed on sports fields, ankle sprains rank among the most common sports injuries. They occur when the ligaments within the ankle stretch or tear, often as a result of a sudden twist or turn, leading to a sprained ankle.

Minor ankle sprains can often be treated at home through rest and ice. However, if you notice persistent swelling and pain, it’s important to seek the assistance of a podiatrist. In some cases, the foot outward position may be a sign of a more severe injury.

Recovering from an ankle sprain involves resting and protecting the affected area, engaging in stretching exercises, and gradually resuming physical activities. If you experience persistent pain and discomfort during the resumption of activities, it is advisable to allocate additional time for rest and stretching.

The Hidden Dangers of Stress Fractures

Athletes should also be conscious of stress fractures, another commonly encountered sports-related injury. These small cracks in the bone result from repetitive force and overuse. Activities such as long-distance running or repeated jumping, particularly when the muscles are fatigued and unable to absorb the stress, can lead to these fractures.

Symptoms of stress fractures include pain or discomfort that begins during physical activity and gradually escalates. This can make it difficult to identify the injury in its early stages, as athletes may simply attribute the discomfort to regular post-exercise soreness.

Athletes who engage in high-impact sports such as running, tennis, or gymnastics are more susceptible to developing stress fractures. The repetitive force exerted on certain areas of the foot and lower leg can lead to these tiny cracks. Therefore, it is essential to get a professional diagnosis through medical assessment and imaging techniques if you suspect a stress fracture.

Turf Toe: More Than Just a Sore Big Toe

Turf toe, while it may sound innocuous, is a painful injury affecting the big toe joint. It is frequently associated with sports such as football that are played on artificial turf, where the foot can adhere to the ground, leading to hyperextension of the toe.

Symptoms of turf toe include:

  • Pain
  • Tenderness
  • Swelling at the base of the big toe
  • Restricted joint movement in that region

These symptoms can significantly impact an athlete’s ability to perform.

Despite its deceptive appearance as a minor annoyance, untreated turf toe can lead to serious complications. Recommended immediate treatments include:

  • Resting
  • Applying ice to reduce swelling
  • Taking over-the-counter pain relief medication
  • Taping the toe to provide support and stability

In severe cases, medical intervention may be necessary, so don’t hesitate to seek help if your symptoms persist.

foot being scanned for orthotics fittings

Sidestepping Foot Injuries with the Right Moves

Though treating foot injuries is essential, proactive prevention remains the best approach. There are several strategies athletes can employ to sidestep foot injuries. One of the key factors in preventing foot injuries is using the right footwear. High-top sneakers for basketball and athletic shoes with proper arch support and shock absorption can go a long way in mitigating foot injuries during sports activities.

In addition to wearing the right shoes, specific stretching exercises such as:

  • forward lunges
  • side lunges
  • standing quad stretches
  • big toe stretches
  • toe splays

can improve flexibility, strength, and balance in the feet. Strength training also improves overall foot strength and power, increases bone density, and enhances balance and proprioception.

Don’t underestimate the importance of rest and recovery in preventing sports-related foot injuries. Rest days enable the muscles, tendons, and ligaments in the feet to recuperate and strengthen, which is essential for reducing the risk of injuries. Additionally, complementary recovery techniques like icing and stretching also play a role in injury prevention.

The Role of Orthotics in Protecting Your Feet

Orthotics can be a significant tool in the fight against foot injuries. They function by redistributing pressure, reducing stress on specific foot structures, and stabilising the feet and ankles. This improved biomechanical alignment and cushioning support can enhance comfort, reduce fatigue during physical activity, and consequently improve athletic performance.

Orthotics offer the following benefits for athletes:

  • Support, stability, and cushioning
  • Even distribution of pressure
  • Shock absorption
  • Reduction of the likelihood of common sports-related injuries such as plantar fasciitis and stress fractures

So, whether you’re a professional athlete or a weekend warrior, consider incorporating orthotics into your athletic gear.

Various sports such as golf, soccer, and hockey can derive greater benefits from the use of orthotics, as they assist in reducing foot fatigue, enhancing gait, providing protection against impact injuries, improving balance and stability, and potentially resulting in enhanced sports performance.

Treatment Options for Athletic Foot and Ankle Injuries

Understanding the optimal treatment options becomes crucial when injuries inevitably occur. Initial treatment for a variety of injuries often involves the RICE protocol, which stands for:

  • Rest
  • Ice
  • Compression
  • Elevation

In the case of conditions such as Achilles tendinitis and severe ankle sprains, physical therapy can also be a crucial part of the treatment.

Stress fractures are often treated non-surgically through rest, immobilisation using a cast or boot, and the use of crutches to prevent weight-bearing, in addition to physical therapy and modification of activity. Treatments for plantar fasciitis typically encompass calf stretching, massage, rest, ice therapy, supportive shoes, orthotics, and night splints. On the other hand, turf toe treatment generally entails rest, ice, and medication.

While non-surgical treatments are often effective, in some cases, surgical intervention may be necessary. This is particularly true for specific conditions, such as Achilles tendinitis, where conservative therapy fails to yield improvement. In such cases, it’s crucial to collaborate with a healthcare professional or physiotherapist for a thorough assessment and to ascertain the most suitable course of action.

When You Need a Sports Podiatrist in Melbourne

For those in Melbourne seeking professional assistance for sports-related foot and ankle injuries, Watsonia Podiatry offers:

Watsonia Podiatry has you covered.

The clinic is equipped with modern facilities and the latest equipment, offering convenient opening hours and a strategic location that enables it to serve patients from various nearby areas.

If you need a sports podiatrist, give us a call on (03) 9432 3689 or book an appointment online here.


In conclusion, sports-related foot and ankle injuries are a common occurrence, but they shouldn’t be an inevitable part of your athletic journey.

By understanding the various types of injuries, their causes, and prevention strategies, you can keep your feet healthy and stay in the game.

Whether it’s choosing the right footwear, incorporating orthotics, or following a routine of stretching and strengthening exercises, every step you take towards preventing foot injuries is a step towards maintaining your performance and passion for your sport.

Frequently Asked Questions

What is the most common foot injury in sports?

The most common foot injury in sports is plantar fasciitis, followed by stress fractures and ankle sprains.

What sport damages your feet the most?

Sports like basketball and running can be particularly tough on your feet due to the repetitive stress and impact they endure.

What sport is hardest on your feet?

Basketball is one of the hardest games on feet, due to the running, twisting, turning, and jumping involved. Proper conditioning, stretching, and well-fitted shoes are essential for foot health during basketball.

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