Common sports foot and ankle problems
Most sports injuries to the foot and ankle fall into two groups. Some happen all at once, like a rolled ankle. Others build slowly from doing a lot of the same motion, mile after mile.
- Heel pain. Often plantar fasciitis, with sharp pain on the bottom of the heel during your first steps. Read about heel pain.
- Achilles pain. Pain or stiffness at the back of the heel or lower calf, often worse when you start a run. Read about Achilles and tendon pain.
- Ankle sprains. A rolled ankle that swells, bruises, or keeps giving way. Read about ankle sprains.
- Stress fractures. Tiny cracks in a bone, often in the foot, from repeated pounding. They can start as a dull ache that gets sharper with activity. Read about stress fractures.
- Other overuse pain. Sore arches, pain in the ball of the foot, or shin pain that keeps coming back.
Why it happens
Your body adapts to training, but it needs time. Problems often start when the load goes up faster than your feet can keep up. Things that can add to it include:
- Adding miles, speed, or hills too quickly.
- A new sport, a new season, or coming back after time off.
- Shoes that are worn out or do not suit your feet.
- Your foot shape, such as flat feet or high arches.
- Not enough rest days between hard workouts.
What you can try at home
For mild aches with no clear injury, simple steps often help. Give them a week or two.
- Back off. Cut your training down, or swap in a lower-impact workout like biking or swimming.
- Ice. A cold pack for a few minutes after activity can ease soreness.
- Check your shoes. Replace pairs that are worn down or have lost their support.
- Do not run through sharp pain. Pain that gets worse as you go is a sign to stop.
When to see us
Make an appointment if:
- You cannot put weight on your foot, or you heard a pop when you got hurt.
- You have pain in one spot on a bone that hurts to press.
- Swelling or bruising is not going down after a few days.
- Your ankle keeps rolling or feels loose.
- Pain keeps coming back each time you return to training.
Getting checked early can keep a small problem from turning into weeks off.
How we help
Most sports foot and ankle problems get better without surgery. Your doctor will build a plan around your sport, your goals, and your season. It may include changes to your training, advice on shoes, and one or more of these treatments:
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Custom orthotics
Shoe inserts made for your feet, to support your arch and spread out the load.
About custom orthotics → -
Shockwave therapy
Sound wave treatment for stubborn heel and tendon pain. Done in the office, no surgery.
About shockwave therapy → -
Laser therapy
A light-based treatment done in the office. Ask us if it is a fit for you.
About laser therapy →
What a visit looks like
- We ask about your training. What you do, how much, and what changed before the pain started.
- We examine your foot and ankle. We check where it hurts and watch how you stand and move.
- We look closer if needed. Your doctor may order an X-ray or other imaging.
- You leave with a plan. You will know what to do now and how to ease back into your sport.
It helps to bring the shoes you train in.
Questions athletes ask
Do I have to stop training completely?
Not always. Many people can keep moving with changes, like fewer miles or a lower-impact workout. Your doctor will tell you what is safe while you heal.
Is it a sprain or a break?
It can be hard to tell on your own. If you cannot put weight on it, or one spot on the bone hurts to press, get it checked. An X-ray may be needed.
Do you only see serious athletes?
No. Weekend hikers, new runners, and people who just like to stay active are all welcome. If moving matters to you, it matters to us.
This page is general information, not medical advice. For advice about your own feet, talk with your doctor.