Preventing Foot and Ankle Injuries in Young Athletes

For kids, sports are often an extension of play, something done first and foremost for fun, not for athletic excellence, competition, esteem, or fitness. Therefore, proper body mechanics, warm-ups, cool-downs, and practicing in general are often things that get in the way of the fun. 

Yet, it’s those extras that often protect your young athlete from injuries like those to the ankles and feet when playing sports. At Hudson Valley Foot Associates, with seven locations across eastern upstate New York, we specialize in both sports and pediatric podiatry. 

While over 3.5 million children suffer from sports injuries every year, only a portion of these are to the feet and ankles, but these injuries have a major impact in terms of mobility and everyday tasks. We’ve prepared this guide to help you help your student athlete prevent foot and ankle injuries. 

Conditioning

While “training” might be an annoying word to the young athlete who’s hell-bent on game play, their condition must be in line with the demands of their sport and level of participation. While children's overall fitness may be good for their game, they can still benefit from activities that target: 

• Endurance: better stamina means fewer injuries
• Flexibility: stretching keeps ligaments, muscles, and tendons ready for athletic demands
• Strength: stronger muscles help to bear the increased loads of sports participation

If your child focuses on one main sport, playing others can act as comprehensive training, though the best results come from a structured training plan overseen by a competent coach who emphasizes foot, ankle, and lower leg development. 

Warm-ups and cool-downs

Soft tissues like ligaments and tendons expand and contract and share properties with elastic bands. Gradual stretching before rigorous game activity builds movement capacity when compared with going in cold. Static stretching after the game helps improve soft tissue recovery.  

Footwear

Perhaps the most important thing you can do as a parent to prevent foot and ankle injuries is to ensure that your child always has access to the appropriate shoes for their sport, in the right size, and without excessive wear. 

Nutrition

Healthy eating and adequate hydration provide your young athlete with the raw materials for energy, tissue building, and recovery. Encourage the intake of healthy foods while minimizing processed foods, sugary snacks, or options made with high levels of unhealthy fats. Encourage a regular sleep cycle, too, to aid tissue recovery. 

With care and planning, your child can avoid foot and ankle injuries. Call on Hudson Valley Foot Associates at our nearest location when your athlete needs sports medicine care. Book an appointment with our nearest office, by phone or online, whenever necessary.