Spring is here, and around here, we know it’s officially spring when Rita’s gives out free water ice. (If you sprinted to the nearest Rita’s on the first day of spring, we respect the hustle, just stretch first.) That also means athletes are back on the soccer field, runners are hitting the track or pavement, baseball season is in full swing, and golfers are… well, golfers think they’re safe. (Spoiler: you’re not.) As activity ramps up, so does the risk of foot and ankle injuries. The good news? Most are preventable and when they do happen, we’re here to help.
The 5 Most Common Spring Sports Foot & Ankle Injuries
The most common lower limb injury in athletes accounting for up to 45% of all athletic injuries. Sprains happen when you roll your ankle on uneven ground, land awkwardly, or collide with another player. You'll know one when you see it: pain, swelling, bruising, and trouble putting weight on your foot.
That stabbing heel pain when you first step out of bed? Classic plantar fasciitis. A thick band of tissue along the bottom of your foot gets irritated from repetitive stress. Runners, soccer players, and jumpers are especially vulnerable and so is anyone who suddenly ramps up activity after a winter of relative couch time.
The Achilles tendon works overtime in running and jumping sports. When it's overloaded, it becomes painful and stiff especially in the morning or after sitting. Ignore it long enough and a minor ache can become a major problem.
Small cracks in the bones of your foot caused by repetitive impact. Runners, soccer players, and gymnasts are particularly at risk. The telltale sign: pain that gets worse during activity and better with rest. If that sounds familiar, don't walk it off get it checked.
5. Turf Toe
Despite the unassuming name, turf toe is no joke. It's a sprain of the ligaments around the big toe joint usually from the toe being forcefully bent upward. Common in soccer and baseball players, it leaves the big toe painful, swollen, and stiff. Quick starts and stops on turf are frequent culprits.
Sever's Disease — The One Parents Need to Know About
Hey parents, this one's for you. If your child has been limping home from practice and complaining of heel pain, there's a very good chance they have calcaneal apophysitis, better known as Sever's disease. It's the most common cause of heel pain in children and adolescents, and it's extremely common in active kids ages 8–15.
What's happening: Repetitive stress irritates the growth plate at the back of the heel — often during a growth spurt when bones are growing faster than muscles can keep up. High-impact sports like soccer, basketball, track, and gymnastics are common triggers, and in about 60% of cases, both heels are affected.
Watch for: Heel pain that's worse during or right after sports, a noticeable limp after practice, and pain that flares at the start of a new season or during a growth spurt. If your child's heel pain has lasted more than two weeks or is keeping them from activities they love, it's time to see us.
Prevention: Your Best Offense
Wear the Right Shoes
Sport-specific footwear matters more than most people realize. Replace athletic shoes every 300–500 miles or when you notice uneven wear. For young athletes prone to heel pain, look for shoes with good heel cushioning and support. For sports with high ankle injury rates, high-top shoes offer extra protection.
Use Ankle Braces When You Need Them
External ankle supports can reduce sprains by up to 70% in high-risk sports. Lace-up or semi-rigid braces are more effective and longer-lasting than tape. Had a previous sprain? Wear a brace during sports for up to 12 months to significantly cut your risk of re-injury.
Strengthen the Right Muscles
Strong ankles, hips, and a stable core all protect your feet and ankles. Resistance bands are great for ankle strengthening and can be used at home. Calf strengthening is especially important for preventing Achilles problems and Sever's disease in kids.
Work on Balance
Balance training alone reduces ankle injury risk by about 35%. Start with simple single-leg stands (eyes open, then eyes closed), progress to balance board exercises, and add single-leg heel and toe raises. The wobblier it gets, the stronger your ankles become.
Stretch Regularly — Especially Your Calves
Limited ankle flexibility is a risk factor for several injuries, including Sever's disease in children. Daily calf and Achilles stretching is particularly important during growth spurts. If your kid is suddenly two inches taller than they were at Thanksgiving, make calf stretches a nightly habit.
Train Smart
• Always warm up dynamically before activity — save the static stretching for after
• Increase training intensity gradually; don't jump from 0 to full speed after a winter off
• Rest and recover between sessions
• Cross-train to avoid repetitive stress on the same structures
• Listen to your body — a small ache addressed early is much better than an injury that sidelines you for weeks
• For young athletes: avoid year-round single-sport specialization, which significantly raises overuse injury risk
Start Conditioning Before the Season Begins
Four to six weeks of pre-season conditioning cardiovascular work, sport-specific drills, strength training, and balance exercises can make a huge difference. This is especially true for kids returning after a break.
When to See Us at Cornerstone Foot and Ankle
Some aches can wait. Others can't. Come see us if you or your child experience:
• Severe pain, significant swelling, or bruising after an injury
• Inability to bear weight on the foot or ankle
• Pain that doesn't improve with rest after a few days
• Recurring ankle sprains or a feeling of chronic instability
• Pain that's interfering with daily life or sports performance
• Any visible deformity
• For kids: heel pain lasting more than two weeks, or pain that limits participation in sports or activities
Getting evaluated early can prevent a minor issue from becoming a major setback and get you back to what you love faster.
Cornerstone Foot & Ankle is a full service foot and ankle specialty office with locations in Sewell, Cherry Hill, Marlton, Mt. Holly, Glassboro and Pennsville, serving the South Jersey region. We offer a full suite of services including surgery, fracture care, fungal nail care, diabetic foot care, pediatric podiatry, custom braces and orthotics, wound care, limb salvage, and treatments for arch pain, heel pain, and sports injuries; just to name a few. If it hurts below your knee, we can help you! CALL NOW or request your appointment online TODAY!