Preventing Foot and Ankle Injuries in GAA: A Physio’s Guide to Protection, Recovery, and Long-Term Care

At Medpoint, we regularly speak with GAA athletes who come into our mobility and physio supplies store in Ireland looking for answers after a sudden ankle sprain or a lingering foot ache from training. Gaelic football and hurling are demanding on the body—fast-paced, full-contact, and played on unpredictable surfaces.

As a result, injuries to the foot and ankle are among the most common complaints we hear from GAA players. The challenge isn’t just healing these injuries—it’s learning how to prevent them and return stronger than before.

This article will break down the main causes of ankle and foot injuries in GAA, how to treat them, and—most importantly—how to keep them from returning. Whether you’re a player, coach, or physio, you’ll walk away with practical strategies to support long-term joint health and mobility.

Supporting Information: Spectrum Health

The Most Common Foot and Ankle Injuries in GAA

GAA games are built on fast sprints, quick pivots, and frequent player contact. All of this creates a perfect storm for injury—especially around the ankle joint.

Here are the most frequent issues we see:

1. Lateral Ankle Sprains

Easily the most common injury. A player turns their foot inward after landing awkwardly or twisting during a pivot. Ligaments around the outer ankle overstretch or tear, leading to swelling, bruising, and instability.

2. Achilles Tendonitis

A gradual, painful strain of the tendon at the back of the ankle caused by overuse—especially on hard surfaces. This one creeps up over time, starting with a dull ache and escalating into limited mobility if left untreated.

3. Plantar Fasciitis

This is inflammation of the thick band of tissue under the foot. Caused by poor footwear, flat feet, or overtraining, it can leave a sharp stabbing pain near the heel.

4. High Ankle Sprains

Unlike standard sprains, these occur between the tibia and fibula—often from a twisted foot while the leg rotates. They take longer to heal and often require additional support with an orthopaedic boot.

5. Stress Fractures

More common in younger players and those training intensively without proper recovery. Pain gets worse with activity and better with rest. If ignored, these can turn into full fractures.

Why These Injuries Happen: The Real Causes Behind the Pain

Knowing the injury is only half the equation. To truly prevent recurring problems, we need to understand what leads to them.

1. Overtraining on Hard or Uneven Surfaces

Training on different types of pitches—grass, astro, mud—puts inconsistent pressure on the ankles and feet. Without proper rest and recovery, this adds up to repetitive stress.

2. Poor Ankle Strength and Mobility

Many players neglect ankle-specific exercises in favour of general fitness. But the ankle is a complex joint that needs its own care. Weakness here affects your balance, stride, and overall power.

3. Inadequate Footwear

Wearing worn-out boots or ones that don’t match the surface you’re playing on is a huge red flag. Footwear that lacks support or grip makes ankle rolls and slips far more likely.

4. Lack of Balance and Proprioception Training

Proprioception is your body’s ability to know where your limbs are in space. If it’s underdeveloped, especially after an injury, the risk of re-injury goes way up.

5. Poor Movement Mechanics

Sudden stops, cuts, and jumps are a big part of GAA. But if your landing form is poor or you’re twisting without control, your joints take the hit.

How to Prevent Foot and Ankle Injuries in GAA

At Medpoint, we believe the best treatment is prevention. Here’s how we help customers lower their injury risk before it happens.

1. Build Ankle Strength with Simple Exercises

Strong ankles are stable ankles. Here are a few we often recommend:

• Calf Raises (heel lifts off the ground)
• Ankle Circles (controlled full-range movements)
• Toe Curls (using a towel to scrunch with your toes)
• Resistance Band Work (for controlled ankle eversion/inversion)

You can add these to your warm-up or post-session cool-down. Consistency matters.

2. Train Your Balance

We see a lot of customers underestimate how important balance training is for ankle injury prevention.

Start simple:

• Single-Leg Stands (on a flat floor, then progress to an unstable surface)
• Wobble Board Training (a classic physio tool for proprioception)

This helps the brain and muscles communicate better under pressure—vital for sports like GAA.

3. Use Ankle Braces or Kinesio Tape When Needed

Support tools don’t mean weakness—they’re about staying in the game longer.

• Use a semi-rigid ankle brace if you’ve had a sprain before.
• Apply kinesio tape for dynamic support without limiting motion.
• Talk to a physio about the best fit. Every ankle is different.

We often guide our customers through the different injury treatment products we stock to find the right combination.

4. Choose Proper Footwear for Every Pitch

You wouldn’t wear runners on a hurling pitch, and you shouldn’t wear worn-out boots either.

Look for:

• Midfoot and ankle support
• Firm heel counter
• Good grip for the pitch type
• Fit that doesn’t compress or slide around

A worn outsole or loose fit is all it takes to twist your ankle on a hard sprint.

5. Warm Up Dynamically

Static stretching has its place—but before matches, go for movement-based warm-ups.

• Leg swings
• High knees
• Skater hops
• Lateral shuffles

These activate the muscles around your ankle, helping them react quicker during the game.

Here’s another helpful guide on how to prevent foot and ankle injuries.

Recovery and Long-Term Care: What Happens After an Injury?

If an injury does happen, recovery is just as important as prevention.

Immediate Response (RICE Method)

• Rest
• Ice
• Compression
• Elevation

This reduces swelling and allows the healing process to begin. But it’s not the end of the road.

Rebuild Strength and Mobility

Gradual re-introduction of movement, light loading with resistance bands, and mobility drills are crucial to avoid future instability.

Use an Orthopaedic Boot for Severe Cases

For fractures or high sprains, an orthopaedic boot might be recommended to offload the joint. Always follow a physio’s advice here.

Final Thoughts

Foot and ankle injuries may be common in GAA, but they don’t have to be inevitable. With the right habits, smart equipment choices, and tailored support, players can reduce their risk and stay active for longer.

Whether you’re recovering from a sprain or proactively strengthening your foundation, the goal is always the same—move better, feel stronger, and keep playing the sport you love without fear of setbacks.

At Medpoint, we help customers every day find the right ankle support, injury treatment products, and recovery strategies to get them back on their feet—literally. If you’re looking for expert advice or the best in orthopaedic supports, drop into our mobility shop in Ireland or explore our physio-focused product range online.

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