With the start of school comes the excitement of fall sports. It also brings a higher risk of injury for young athletes. Foot and ankle injuries are especially common, and the good news is many are preventable with the right preparation.
Before the season kicks off, encourage your child to gradually build their activity level through safe, age-appropriate conditioning. This includes bodyweight strength training, agility drills and balance work — especially focused on the core and lower legs — to support healthy movement patterns and reduce strain on the feet and ankles.
It’s also essential to invest in properly fitting, sport-specific shoes. Make sure footwear is in good condition and designed for the activity — skip the hand-me-downs, which often lack adequate support and can increase the risk of overuse injuries.
Always ease into new sports or higher levels of activity. A sudden spike in training is one of the leading causes of injuries in youth athletes, as it overwhelms muscles, tendons, and joints that haven’t had time to adapt.
Dynamic warm-ups before practices and games are key. Focus on ankle mobility, calf flexibility and balance to prepare the body and prevent injury. Post-activity stretching is equally important — it helps reduce tightness and supports recovery and long-term flexibility.
Finally, teach kids to listen to their bodies. Pain is not just “part of the game” — it’s a signal that something may be wrong. When in doubt, early evaluation by a foot and ankle specialist can prevent small problems from becoming season-ending injuries.
A proactive approach keeps kids strong, confident and doing what they love — pain-free.