Growing up in Melbourne, I’ve seen firsthand just how quickly a foot injury can put a stop to someone’s game — whether it’s a weekend netball match or a coastal run along the bay. Foot injuries are the most common troublemakers in sport, especially outdoor ones where uneven surfaces and quick moves are the norm. When you twist an ankle or strain a tendon, it’s not just the foot that pays the price — your whole routine takes a hit. Time off work, missing social catch-ups, and worst of all, losing that feeling of being active and fit.
At Well Heeled Podiatry, we’re all about helping you stay on your feet, literally and figuratively. From my years treating sports injuries, I’ve learnt that prevention is always better than cure — especially when it comes to the Achilles tendon, ankle sprains, and plantar fascia injuries. Let me share some practical advice you can start using right now to dodge these common issues.
Achilles Tendon Injuries: What’s Really Going On?
The Achilles tendon is a tough old thing, connecting your calf muscles down to your heel bone. You might think an Achilles injury is all about inflammation, but research these days paints a different picture. It’s more about tiny tears in the tendon fibres that build up over time — we call this tendinosis. These micro-tears weaken the tendon, making it prone to flare-ups and even ruptures if you’re not careful.
From experience, I’ve seen plenty of runners and weekend warriors come through the clinic limping with this injury. It’s no walk in the park — the pain can really hold you back if left unchecked.
Preventing Achilles Tendon Problems on the Field
Here’s what I advise every patient who’s keen to keep active without sidelining themselves:
- Choose the Right Footwear: The shoes you wear can make or break your tendon health. Pick trainers designed for your sport with good heel support and cushioning.
- Warm Up Properly: Especially in Melbourne’s colder months, your muscles and tendons need extra time to warm up. Start with dynamic stretches — think leg swings or walking lunges — and cool down with some gentle static stretches to keep everything flexible.
- Strapping and Taping: Sometimes I recommend a bit of taping or strapping to ease the pull on the Achilles, especially if you’re coming back from a niggle.
- Mind Your Technique: Running or jumping incorrectly can place extra strain on the tendon. Whether it’s your foot strike or how you land, tweaking technique can make a huge difference.
- Train Smart: Build up your training load gradually. It’s tempting to push hard, but overdoing it is how these injuries sneak up on you.
- Strength and Flexibility: Regular strengthening and stretching sessions keep your calf muscles and tendon robust and ready for action.
- Listen to Your Body: If the Achilles is barking at you, back off and give it the rest it deserves. Pushing through pain is a quick ticket to a more serious injury.
- Recovery is Key: Allow enough time between sessions for your body to bounce back.
Think of it like tuning a classic Holden — a bit of maintenance and care keeps it running smoothly. Ignore the warning signs, and you’re looking at a costly repair.
Ankle Injuries: The Classic Culprit of Outdoor Sports
If you’ve ever seen a foot get caught awkwardly during a game of netball at your local oval, you’ll know how quick and nasty ankle sprains can be. They’re the bread-and-butter injury we treat at Well Heeled Podiatry — especially lateral ankle sprains, which happen when the outside of the ankle rolls over.
This type of injury loves sports where you’re jumping, twisting, and turning on a dime. Think netball, basketball, tennis, AFL footy, or even a quick backyard game of touch foot. One moment you’re sprinting towards the goal, the next you’re down and wondering if you’ll make it back on the field next week.
How to Keep Your Ankles in Check
From years working with athletes across Melbourne’s parks and sporting clubs, here’s the no-nonsense prevention checklist I give every patient:
- Get Your Ankles Moving: Include flexibility, balance, and strengthening exercises as a regular part of your training. Simple balance drills on one leg or wobble boards can work wonders.
- Agility Training: Sports like netball demand fast direction changes. Your ankle needs to be ready for that. Incorporate agility drills that mimic these quick moves.
- Check the Ground: Before you play, have a quick squiz at the field. Uneven or slippery surfaces can be ankle traps — something to watch out for especially after rain or on worn-out local grounds.
- Wear the Right Shoes: Footwear with good ankle support can make a big difference. For example, high-top trainers or boots designed for your sport can help stabilise the joint.
- Warm Those Ankles Up: Don’t just jump straight into the game. Start with ankle circles, gentle hops, and calf stretches to wake everything up.
- Don’t Overdo It: Give your ankles time to recover between sessions. Training every day without breaks is a sure-fire way to invite injury.
- Avoid Playing Through Pain: It’s tempting to grit your teeth and keep going, but pain is your body’s way of telling you to slow down.
I once had a client, a young AFL player from the northern suburbs, who ignored minor ankle niggles all preseason. By the time the first game rolled around, he was limping badly and missed the entire season. If only he’d done some of these simple prep steps, it could have saved him months off the field.
Plantar Fascia: The Unsung Hero of Your Foot
The plantar fascia is a thick band of tissue running along the sole of your foot, from the base of your toes back to your heel. It’s a bit like the suspension bridge for your arch — providing support and helping you push off when you run or jump.
In my time at Well Heeled Podiatry, I’ve seen countless runners and weekend warriors sidelined by plantar fasciitis. It often crops up in impact sports or activities that involve a lot of running — whether it’s an Aussie Rules preseason or a Saturday morning fun run along the Bay.
How to Keep Your Plantar Fascia Happy
Here’s the lowdown on prevention — things you can do now before the heel pain kicks in:
- Warm It Up Properly: Before any activity, spend a few minutes rolling a spiky massage ball under your foot. It’s a great way to loosen up the fascia and calm any early tightness. Don’t forget to stretch your calves too, since tight calves often put extra stress on the fascia.
- Mind Your Weight: Carrying extra kilos puts extra load through the plantar fascia. Keeping a healthy weight is a win-win for your feet and overall health.
- Supportive Footwear Matters: Shoes with good cushioning and arch support make a big difference, especially if you’re pounding the pavement. And a quick tip — avoid going barefoot on hard surfaces. We Aussies love the beach, but if you’re prone to heel pain, rough sand or concrete can be trouble.
- Replace Worn-Out Runners: Most running shoes need swapping after about 600 to 650 kilometres. I’ve lost count of the number of times a worn-out sole has been the culprit behind persistent heel pain.
- Train Smarter, Not Harder: Gradually build your training load, allowing your feet to adapt to the demands. Jumping straight into long runs or intense sessions is a fast track to injury.
- Rest When You Need To: If your heel starts to throb, take a break. Pushing through pain won’t speed recovery — it’ll just make things worse.
When to Get Professional Help
Foot or lower limb pain shouldn’t be ignored. If you’re feeling pain that drags you down or stops you from doing what you love, it’s time to get it checked. A podiatrist isn’t just there to slap on some tape or hand you orthotics — we dig deeper to find out why you’re hurting and create a plan to get you back on your feet.
At Well Heeled Podiatry, we understand that every patient’s story is unique. Whether it’s a foot injury that’s held you back from running with your kids or a chronic niggle that’s been creeping in, we’re here to help you keep moving.
Staying Active With Injuries
From personal experience, I know how frustrating it is to be benched by injury. But here’s the good news: staying active during recovery is usually a winner. Keeping up some level of movement helps maintain muscle strength and keeps you connected to your sport or fitness routine.
We often put together a “return to activity” plan tailored just for you — a step-by-step guide that sets clear goals and realistic timeframes, so you’re never left guessing about when you can get back on the track or court.
Your Next Step
Don’t let foot pain stop you from enjoying your favourite sports or active lifestyle. Give us a call at Well Heeled Podiatry to book an assessment. We’ll take the time to listen, examine, and work with you to keep you moving without pain — because every step matters.
Prevention Checklist & Timeline for Common Foot Injuries in Sport
| Prevention Step | When to Do It | Why It Matters |
| Choose sport-specific shoes | Before starting activity or training | Provides the right support and cushioning for your foot type and sport demands. |
| Dynamic warm-up | Every training session, especially in cold weather | Prepares muscles and tendons, reduces injury risk. Longer warm-ups needed in winter. |
| Regular calf and foot stretching | Daily, plus after training | Keeps Achilles tendon and plantar fascia flexible and resilient. |
| Strength and balance exercises | 2-3 times per week | Builds ankle stability and overall foot strength to prevent sprains. |
| Use strapping or taping if recommended | During rehab or if prone to Achilles issues | Offloads stress on vulnerable tendons. |
| Gradual training load increase | Every week during training cycles | Prevents overload and micro-tears in tendons and fascia. |
| Inspect training environment | Before each session | Avoid uneven or slippery surfaces that can cause ankle twists. |
| Replace worn-out shoes | After approx. 600–650km or 6-12 months | Worn soles lose support, increasing injury risk. |
| Recovery time between sessions | At least 1 rest day between hard workouts | Allows tissue repair and adaptation, avoiding overuse injuries. |
| Stop activity if pain occurs | Immediately when pain starts | Prevents worsening of injury and promotes faster healing. |
| Maintain healthy body weight | Ongoing | Reduces load and stress on the foot structures. |
| Seek professional assessment | As soon as persistent or severe pain appears | Early diagnosis leads to better outcomes and personalised rehab plans. |
Suggested Weekly Timeline Example for Injury Prevention
| Day | Activity |
| Monday | Dynamic warm-up, agility drills, calf and ankle strengthening |
| Tuesday | Sport-specific training, static stretching cool down |
| Wednesday | Rest or light activity (e.g., swimming, cycling) |
| Thursday | Balance and proprioception exercises, calf stretches |
| Friday | Sport-specific training, warm-up, and cool down |
| Saturday | Game day or intense session with extended warm-up |
| Sunday | Recovery day, gentle foot rolling and stretching |
By following this checklist and timeline, you’ll be giving your feet the best chance to stay strong, flexible, and ready to perform — come rain or shine in Melbourne!
