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How to practise sports without injuring your feet?

Updated on 7 July 2024

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To practise sports without injuring your feet, you need to adopt a few good habits. Whether it’s running, cycling, skiing, hiking, climbing, tennis or swimming, it’s important to protect your feet.

Your podiatrist is the right specialist to help you achieve this. They have the necessary expertise to help you minimize your risk for foot injuries and pain

Common foot injuries during sports activities 

The foot is a complex part of the human body, and yours is no exception. Made up of bones, muscles, joints and ligaments, the foot can be injured in many ways. 

Some of the most common foot injuries and pain that occur during sports include:

No matter what the sport, your feet will always be involved. It is therefore imperative to protect them. Here are some essential tips for playing sports without injuring your feet. 


Playing sports and not getting hurt requires warm-up sessions of about 10 minutes, before and after the sport. 

Some of the most popular warm-ups include: 

Before the sports activity:

  • Fast walking
  • Moderate intensity jogging
  • Muscle stretching 
  • Foot strengthening exercises


  • Stretching
  • Stretching exercises to improve your mobility 

In addition, in the event of foot injuries, your podiatrist can also suggest targeted training sessions to help you resume your sports activity as quickly as possible.

The training program

Following a training program designed by a professional is a good way to practise sports without injuring your feet. This type of program is designed to offer you the best level of intensity for your particular ability. 

Your running or exercise sessions will be safer if they include rest periods and if the exercises are performed in a progressive manner. It is also the ideal way to get back into sports following a nasty injury. 

The right shoes 

Regardless of the sport, you must wear the right shoes to practise it. From large walking boots to running shoes, tennis, soccer or basketball shoes, you must select your footwear based on important criteria to ensure your feet are well supported.

For the avid athletes who like to vary their physical activities, there are multi-sport shoes that provide optimal support for your feet. However, you should always consult your podiatrist to ensure that you choose the best shoe that suits your needs. 

Below are some criteria to consider: 

  • The shape of your feet
  • The pressure points of your feet
  • Flexibility 
  • Impact resistance 
  • The form
  • The width 
  • The sole 
  • Studs (in sports such as soccer) 
  • Wearing plantar orthotics

The podiatrist can perform a biomechanical exam to assess the dynamics of your foot. This will allow you to choose your sports shoes with greater confidence. 

Hydration and diet 

Playing sports without injuring your feet is also a lifestyle choice. One of these is to eat well and hydrate regularly. These two good habits go hand in hand and promote better athletic abilities. 

In fact, providing your muscles with the nutrients they need to move better greatly reduces sports injuries. Drink water a few hours before physical activity and frequently during exercise. And make sure you have eaten a wholesome meal a few hours beforehand. 

PiedRéseau: to practise sports without injuring your feet

Your podiatrist is the most qualified professional to ensure the comfort and care of your feet (and you at the same time!) If you frequently injure yourself, experience pain after sports or believe you are not training properly, your podiatrist becomes an important ally. 

PiedRéseau has united the best podiatrists in Québec and has some forty clinics across the province to provide you with advice tailored to your specific situation.

Contact the clinic nearest you to play sports without worries!

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