Arizona’s gorgeous spring and fall weather is an open invitation to get outside. Whether you’re hiking Piestewa Peak, dinking on the pickleball court or squeezing in a sunset walk, you could be setting yourself up for a common setback: ankle injuries.
Ankles are one of the most frequently injured joints, especially during sports and outdoor activities. Uneven trails, loose gravel and quick pivots can cause your foot to roll the wrong way, turning outdoor fun into an unexpected trip to urgent care.
Even with the best preparation, accidents can still happen
When Ally took a hard fall during a roller derby tournament and fractured her ankle, she faced an uncertain future. But when foot and ankle surgeon Jeffrey Holmes, DPM, and HonorHealth’s Orthopedics team stepped in, you won’t believe how fast she got back in the game.
Watch her story.
A few simple habits can help keep your ankles strong and ready for adventure.
- Choose supportive shoes. Good traction and stability matter, especially on rocky or uneven terrain.
- Build ankle strength. Balance exercises and simple strengthening moves can improve stability.
- Watch the trail. Loose rocks, dips and downhill sections are common culprits for rolled ankles.
- Warm up before activity. A quick stretch or routine helps prepare your joints for movement.
With a little preparation and caution on the trail, you can keep your legs moving forward with strength and confidence. And if your feet or ankles do get in a twist, you know where to turn.