The following tips can help protect your foot and ankle from injury on the golf course:
- If you injure your foot or ankle during the game, stop playing. Don't resume golf until the pain goes away. If the problem persists, see a doctor.
- Try to keep yourself in good physical condition overall to avoid an overuse injury or strain, and so you'll have the energy to walk to the 18th hole.
- Warm up before playing by performing exercises such as mini-squats and heel raises.
- Golfers with a history of an ankle injury may benefit from additional warm up exercises such as balancing on one leg and single leg heel raises.
- Before beginning your game, take a few slow practice swings to roll through your feet and ankles.
- Stretch your calves with a bent knee and with a straight knee before beginning your game and repeat at the 9th hole. Many injuries can be avoided by taking short breaks to stretch.
- Wear proper, well-fitting footwear. Your feet shouldn't slide inside your shoes as you swing.
- When hitting on uneven terrain or out of the sand, make sure your feet make solid contact with the ground by bending at your knees or hinging at your hips.
- Consider being evaluated by a foot specialist for an orthotic or shoe insert if you have a bunion.
- If you have a foot problem that is exacerbated by walking, consider using a golf cart.