High School Sports Injuries: The Most Common Foot & Ankle Injuries (And How to Treat Them Before They Get Worse)

Your teen athlete is limping after practice, and you’re not sure whether to ice it or head to the doctor. It’s a judgment call every sports parent faces, and getting it wrong can mean weeks of missed play or an injury that becomes a lasting problem. As the team podiatrist for the Phoenix Suns, Dr. Ryan Golub has treated foot and ankle injuries in teens and professional athletes alike. 

Here’s what he wants parents to know:

The most common foot and ankle injuries in high school sports

Foot and ankle injuries account for a significant share of all common sports injuries in high school athletes. Here are the ones we see most often at Arizona Foot Health.

• Ankle sprains: The single most common injury in high school sports, particularly in basketball, soccer, and volleyball. A sprain happens when the ligaments that support the ankle stretch or tear, usually after an awkward landing or a sudden change of direction
• Stress fractures: Tiny cracks in the bone that develop from repetitive impact over time. Stress fracture foot symptoms don’t show up on an X-ray right away, and runners and cross-country athletes are the most vulnerable to it
• Achilles tendonitis: An overuse injury that causes pain and stiffness at the back of the heel. Achilles tendonitis is common in sports that involve a lot of sprinting or jumping
• Sever’s disease: It’s not actually a disease, but an inflammation of the growth plate in the heel. It’s one of the most common causes of heel pain in young athletes between 8 and 14
• Turf toe: A sprain of the big toe joint that happens when the toe is forced into hyperextension. It’s most common in football and soccer players who play on artificial turf

How to tell what’s serious vs. what’s not

Not every limp after practice means a trip to the doctor. But there are clear signals that something needs professional attention. 

Swelling that doesn’t go down within 48 hours, bruising that spreads beyond the injury site, or pain that gets worse instead of better are all signs that you’re dealing with more than a minor sprain. If your athlete can’t bear weight without significant pain, don’t wait it out.

With younger athletes, growth plate injuries deserve extra caution. A growth plate fracture can look and feel like a sprain, but if it isn’t treated properly, it can affect how the bone develops. When in doubt, get it evaluated.

What to do after an injury (and what actually helps)

In the first 48 to 72 hours, rest, ice, compression, and elevation are still the standard starting point. Keep the ice sessions to 15 to 20 minutes at a time, and don’t apply ice directly to the skin.

Beyond that initial window, the goal shifts from damage control to recovery. Physical therapy and targeted strengthening are more effective than extended rest for most soft tissue injuries. For ankle sprains, controlled movement and balance training help rebuild stability faster than immobilization alone. Proper ankle sprain treatment focuses on restoring strength and range of motion, not just reducing swelling.

If pain persists beyond a week or your athlete can’t return to normal movement, imaging may be needed. An X-ray can rule out fractures, and an MRI can reveal soft tissue damage that doesn’t show up otherwise. Bracing, taping, or custom orthotics may also be part of a longer-term treatment plan.

How to prevent injuries during the season

The best treatment is the one you don’t need. A proper warm-up before every practice and game is non-negotiable. With 5-10 minutes of dynamic movement, muscles and tendons get warmed up for high-intensity work.

Footwear is another factor. Cleats that are worn down or the wrong size change how force moves through the foot and ankle. Replace them when they show uneven wear.

Ankle strength and stability work should be part of every athlete’s weekly routine, not just something they do in rehab. And if your athlete plays year-round without an off-season, overuse injuries become a question of when, not if.

Don’t wait for a small injury to become a big one

If your athlete is dealing with foot or ankle pain that lasts more than a few days, repeated sprains, or any suspected fracture, early intervention makes a real difference. A proper diagnosis now can prevent months of missed play later.If you’re looking for a podiatrist for teen athletes in Phoenix, Arizona Foot Health has you covered. As a foot and ankle specialist for athletes, Dr. Golub and the team handle these injuries every day. Contact us to schedule an appointment and get your athlete back on track.