Foot & Ankle Care Tips for Spring Walkers and Runners

As the weather warms up and the days grow longer, many people are eager to get outside and enjoy walking or running in the fresh spring air. While these activities are excellent for your cardiovascular health, they can also put a lot of stress on your feet and ankles—especially if you're increasing your activity after a slower winter season. At Garden State Pain & Orthopedics, we want to help you stay active and pain-free all season long. Here are our top tips for keeping your feet and ankles healthy this spring.

1. Ease Back Into It

If you’ve been less active during the winter months, don’t jump back into long walks or runs too quickly. Gradually increase your mileage and intensity to give your muscles, tendons, and joints time to adapt. Doing too much too soon is one of the most common causes of overuse injuries like plantar fasciitis or Achilles tendinitis.

2. Wear the Right Footwear

Supportive, well-fitting shoes are crucial for avoiding foot and ankle injuries. Make sure your walking or running shoes offer good arch support, cushioning, and a snug fit. Replace old shoes if they’ve lost their structure or tread. Visit a running store to get fitted properly, especially if you have a history of foot pain.

3. Stretch and Strengthen

Stretching your calves, Achilles tendons, and the soles of your feet can help maintain flexibility and reduce injury risk. Incorporating strength exercises, like toe raises and balance drills, can improve ankle stability and help prevent sprains or strains.

4. Be Smart About Surfaces

Springtime often brings unpredictable terrain—wet grass, mud, or uneven trails. Be cautious about where you walk or run. Choose flat, stable surfaces when possible, and pay attention to where you’re stepping to avoid twisting an ankle.

5. Listen to Your Body

Pain is a warning sign—don’t ignore it. If you experience persistent discomfort in your feet or ankles, especially pain that worsens with activity, it’s important to seek professional care. Early intervention can prevent minor issues from becoming serious injuries.

6. See a Specialist When Needed

If you’re dealing with recurring foot or ankle pain, or recovering from a previous injury, our specialists at Garden State Pain & Orthopedics are here to help. From custom treatment plans to innovative therapies, we’re committed to getting you back on your feet—literally.

Schedule an appointment with our Foot & Ankle expert today by visiting GardenStatePain.com.

Spring is the perfect time to get moving—just make sure you’re doing it safely and with the right support!