March 4, 2026 •Podiatry Associates of Indiana
As temperatures rise and athletes head back outside, March brings a noticeable spike in foot and ankle injuries. Whether you are preparing for track season, joining a recreational soccer league, or increasing your weekly running mileage, a sudden jump in activity can put extra stress on your feet.
After months of lighter winter activity, bones, tendons, and ligaments are often not fully conditioned for high impact movement. That is why early spring is one of the busiest times in our office for sports related evaluations and preventive consultations.
The Most Common Sports Injuries We See in March
Stress Fractures
Stress fractures are small cracks in the bone caused by repetitive impact. They often develop when training intensity increases too quickly without proper rest.
Common signs include:
● Pain that worsens with activity
● Swelling on the top of the foot
● Tenderness in one specific area
● Discomfort that improves with rest
Runners and athletes transitioning from indoor to outdoor surfaces are especially at risk. Early diagnosis is essential to prevent a minor stress injury from progressing into a more serious fracture.
Tendonitis
Tendonitis occurs when a tendon becomes inflamed due to overuse. In March, Achilles tendonitis and posterior tibial tendonitis are especially common.
You may notice:
● Pain along the back of the heel or inside of the ankle
● Morning stiffness
● Swelling after practices or workouts
● Pain that increases with sprinting or jumping
Skipping warm ups and pushing through soreness are major contributors. Even a few minutes of stretching and gradual training progression can significantly reduce strain.
Plantar Fasciitis
Plantar fasciitis is one of the leading causes of heel pain, especially in adults returning to running or increasing daily steps in the spring.
Symptoms often include:
● Sharp heel pain with the first steps in the morning
● Pain after long periods of sitting
● Heel discomfort after workouts
Improper or worn out footwear is a frequent cause. Supportive shoes with proper arch support and heel cushioning can make a meaningful difference in both prevention and recovery.
Ankle Sprains
Outdoor practices, uneven fields, and quick directional changes increase the risk of ankle sprains in early spring sports.
Repeated sprains can lead to chronic instability if not properly evaluated and treated. If swelling and pain persist beyond a few days, a professional assessment is recommended.
Why Prevention Matters Before the Season Peaks
March and April are ideal months for preventive care consultations. Addressing minor pain early can shorten recovery time and reduce the risk of long term complications.
Prevention strategies include:
● Gradually increasing activity levels
● Wearing sport specific, supportive footwear
● Warming up consistently before practices
● Rotating activities to avoid repetitive strain
● Considering custom orthotics for added support
For many athletes, custom insoles help improve alignment, reduce pressure points, and enhance overall performance while lowering injury risk.
When to Schedule an Evaluation
If foot or ankle pain lasts more than a few days, worsens with activity, or begins affecting your performance, it is time to schedule an appointment.
Early evaluation can mean the difference between missing a few practices and missing an entire season.
Spring is a time to get moving, not to sit on the sidelines. Whether you need a sports injury evaluation, treatment plan, or a consultation for custom orthotics, our team is here to help you stay active and competitive all season long.
FAQ
Why do sports injuries increase in March?
Many athletes rapidly increase their activity level as spring sports begin. Sudden changes in intensity, duration, and surface type increase stress on the feet and ankles.
How long does it take to recover from a stress fracture?
Recovery time varies depending on severity, but most stress fractures require several weeks of modified activity. Early diagnosis can reduce total downtime.
Are custom orthotics only for serious injuries?
No. Many athletes use custom orthotics as a preventive measure to improve biomechanics and reduce repetitive stress.
Should I train through mild foot pain?
Persistent pain is not normal. Addressing discomfort early can prevent more significant injury and extended recovery.
Do I need a referral to see a podiatrist for a sports injury?
In most cases, no referral is required. Scheduling an evaluation at the first sign of ongoing pain is the best way to protect your season.