5 tips on avoid foot or leg injuries this preseason

No matter what sport you play…football, netball, tennis…preseason training is about to kick off. For many suburban sporting clubs and sports people it already has. This time of year is often one where each club or team is trying to out do their competitors by training harder and getting fitter but it is also a time where old injuries return or new ones develop. The best thing you can do this season to get that edge over your competitors is prepare better to avoid injury. Below are a few simple tips on how to avoid foot and leg injuries this preseason.

Update you running shoes before you start:

The most common mistake most sports players make is not updating their running shoes often enough. Your runners provide cushioning and support for your feet and when worn out your feet are at risk of injury. The average shoe lasts 700-900km – if you use your runners for work, gym or other activities the will last even less!

Different activity = different shoe:

If you are planning on putting in a big preseason it generally means you’re planning on putting in big kms. Be sure to have a pair of runners for all your running sessions and use another pair for skills and ball sessions (even if it means swapping them over mid training session). By using different shoes for different activities your shoes will last longer and will not wear out prematurely.

Weight training in your brand new running shoes is a big NO NO!

The time you spend in the gym will pay dividends mid season and your body will be better conditioned to recover from rigors of your contact sport. However, your new running shoes are made from a soft foam to give you cushioning and support. Weight training will compress this foam and diminish the support and cushioning you will need when you want to run in them. Make sure to have a separate “gym shoe” for any weight training you’re planning on doing.

Make sure you have the right runners:

There are so many different types of running shoes on the market it is really hard to know which one is going to be best for your feet. And it’s very easy to buy the wrong type. Your podiatrist can accurately assess your feet using a treadmill and the latest in video assessment technology to determine the type of shoe that will best suit you.

Get your orthotics checked before each preseason:

Orthotics help support your feet and reduce the forces applied on the muscles in your feet and legs; by doing this they reduce the risk of shin splints, ankle or knee pain. If you wear orthotics, you should have these checked annually. Having them assessed just before preseason begins or during early preseason, makes sure that they are still providing the support you need.

Don’t let your injury get the better of you…and don’t think it will go away all by itself, make an appointmentwith one of our podiatrists.

Good Luck!


Dominic Sanó is a sports podiatrist at Walk On Podiatry Hastings and Walk On Podiatry Frankston having worked closely with many people suffering sports related and running injuries over the years helping people not only with the treatment of their injuries but also focusing on preventative strategies.