Fall in Arizona is the perfect time to get outdoors. Whether you’re signing up for a Thanksgiving Turkey Trot, hitting a scenic hiking trail, or just staying active in the cooler weather, your feet and ankles are putting in extra work this season. At Roadrunner Foot and Ankle in Peoria, Arizona, we see a rise in fall-related foot and ankle injuries this time of year—and many of them are preventable.

Here are some simple and effective ways to protect your feet and ankles while enjoying your favorite fall activities:

1. Warm Up Before You Work Out

Whether you're walking a 5K or taking a family hike, warming up is essential. Stretch your calves, Achilles tendons, and the arches of your feet to loosen the muscles and improve circulation. This reduces the risk of strains or sprains.

2. Wear the Right Footwear

Running a Turkey Trot in old sneakers or hiking in unsupportive shoes can lead to heel pain, stress fractures, or ankle injuries. Choose shoes designed for your activity and replace worn-out shoes every 300–500 miles of use. For hiking, look for supportive soles and ankle stability.

3. Watch Your Step on Uneven Terrain

Arizona’s desert trails are beautiful—but can be rocky, slippery, and uneven. Stay aware of your footing, especially on hikes. Ankle sprains are one of the most common injuries we treat in the fall. If your ankle twists, swells, or becomes painful, it’s time to see a podiatrist.

4. Don’t Push Through Pain

A little soreness after a workout is normal. But sharp pain, swelling, or discomfort that doesn’t go away is a sign that something’s wrong. Common injuries this season include plantar fasciitis, stress fractures, Achilles tendinitis, and shin splints—all of which we can treat at our office.

5. Know When to See a Podiatrist 

If you’ve rolled your ankle, can’t put weight on your foot, or have persistent pain during or after activity, don’t wait. Early treatment prevents long-term damage and keeps you active longer.

At Roadrunner Foot and Ankle, we provide expert diagnosis and treatment for foot and ankle injuries in all ages. Stay safe this season—and if something doesn’t feel right, call to schedule an appointment with Dr. Margaret Withrow or Dr. Dylan Kaumaya.