5 Common Spring Foot and Ankle Injuries in New York
- Christopher Chow DPM
- 5 days ago
- 4 min read
Don’t Let These 5 Foot & Ankle Injuries Ruin Your Spring!
Spring hits different in New York. One minute you’re digging your coat out of the closet, and the next, you’re walking through the park in sneakers that haven’t seen daylight since October. The sidewalks are packed again, weekend runs are back on the calendar, and everyone’s out doing more—more walking, more hiking, more sports, more standing.
But all that movement? It adds up.
We see it every year. People who’ve been less active through the winter suddenly jump back into their usual routine—and their feet aren’t always on board. That’s when small aches turn into real problems. Twisting an ankle on an uneven curb, pulling something during a casual jog, or waking up to stabbing heel pain the day after a long walk—these are the kind of injuries that sneak up fast and hang around way too long.
Whether you're dealing with something new or a nagging issue, we’ll walk through what to do and when to get help.
Where It All Starts: Why Spring Foot & Ankle Injuries Happen
It doesn’t have to be a workout. It doesn’t even have to be anything out of the ordinary. Most of the time, foot and ankle injuries in the spring happen during everyday movement. Stepping off a curb wrong. Walking a little farther than usual. Spending more time on your feet than you have in months.
Winter slows most people down—less activity, less time outdoors, heavier shoes with more support. Once spring hits, the switch flips fast. You’re suddenly walking more, jogging again, wearing lighter shoes or sandals that don’t offer much support. The muscles, tendons, and joints in your feet and ankles are doing more than they’re used to—and that’s when trouble starts.
Even something as simple as a longer walk around the neighborhood can be enough to irritate your heel or strain your Achilles if your body’s not ready for it. The risk doesn’t always come from a dramatic fall or high-impact sport. Sometimes, it’s just that your feet aren’t quite ready to keep up with how quickly your routine has changed.
That’s why these injuries feel like they come out of nowhere—and why it’s so easy to ignore them until they’re affecting everything you do.
The 5 Spring Foot & Ankle Injuries To Watch Out For
Ankle Sprains
Why they happen: Spring brings more outdoor activity and less predictable terrain. You’re stepping off sidewalks, walking across grass, or navigating uneven ground—and all it takes is one wrong step. Ankle sprains happen when the ligaments in your ankle stretch or tear from a sudden twist.
What it feels like:
Pain on the outside or inside of your ankle
Swelling that starts quickly
Bruising
Trouble putting weight on your foot
A feeling like your ankle wants to “give out”
Early warning signs: Mild tenderness or a slight roll that didn’t hurt much at first. Don’t shrug it off. A small sprain that’s left alone can lead to instability and repeat injuries down the line.
Plantar Fasciitis
Why it happens: After a winter of rest, people often start spring with longer walks or runs—but their feet aren’t always ready for the pressure. If you’re wearing unsupportive shoes or doing a lot of walking on hard pavement, your plantar fascia (the thick band of tissue running along the bottom of your foot) can get inflamed.
What it feels like:
Sharp, stabbing pain in the heel
Worst in the morning or after long periods of sitting
Eases up as you walk, then comes back later
Early warning signs: Mild soreness in your heel or arch, especially after activity. That “tight” feeling in the morning? That’s your body trying to tell you it’s time to pay attention.
Achilles Tendonitis
Why it happens: The Achilles tendon is the thick band of tissue that connects your calf muscle to your heel. When you suddenly increase your activity—like taking up jogging or playing pickup sports without building up slowly—it can become inflamed.
What it feels like:
A dull ache or tightness in the back of your ankle
Stiffness in the morning or after sitting
Soreness during or after physical activity
Early warning signs: A slight pull in the tendon that lingers for a couple of days. Don’t try to push through it. The longer it goes untreated, the greater the chance of a tear or rupture.
Shin Splints
Why they happen: New walking or running routines are great for your health—but when your body’s not used to the impact, the muscles and tendons along the front of your shin can get inflamed. That’s especially true if you’re walking or running on hard pavement, or your shoes are worn out.
What it feels like:
A dull ache or sharp pain along the front of your lower leg
Pain that starts during or after exercise
Tenderness when you press on the shin
Early warning signs: Soreness that shows up after activity and feels better with rest. If you don’t back off early enough, shin splints can lead to stress fractures.
Ingrown Toenails
Why they happen: Spring means lighter shoes and more time outdoors. That can mean more pressure on the toes—especially if your shoes are too tight in the toe box or you’re stubbing your toe during activity. Nail trimming habits can also play a role if the nails are cut too short or curved.
What it feels like:
Pain, redness, or swelling around the edge of the toenail
Sensitivity to touch
In more serious cases, drainage or infection
Early warning signs: Tenderness along the nail edge or skin starting to grow over the corner of the nail. Trying to treat it at home can make things worse, especially if it gets infected.
Don’t Wait for the Pain to Get Worse—Get Expert Help for Spring Foot & Ankle Injuries
If something’s been bothering you—even just a little—don’t brush it off. Small foot and ankle issues have a way of turning into bigger problems when they’re ignored, especially during the spring when you’re more active than usual.
Whether it’s heel pain, a sore ankle, or a toenail that’s looking angry, now’s the time to get it checked. Early care can mean faster healing, fewer complications, and getting back to your routine without missing a beat.
📍 3 Convenient New York location
📞 Easy scheduling—no referral needed
✅ We accept most major insurance plans
Call (212) 226-6888 to book your appointment and get back on your feet—literally.
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