Winter sports offer exhilarating ways to stay active during the colder months, but icy slopes and slick rinks can take a toll on your feet and ankles. Whether you’re skiing, skating, or snowboarding, knowing how to protect yourself can prevent injuries and keep you active all season. Discover essential tips to stay safe and enjoy winter activities without injury.
Common Winter Sports Injuries of the Foot and Ankle
Ankle Sprains: A common injury, especially in skiing and snowboarding, occurs when the ankle twists or rolls awkwardly, stretching or tearing ligaments. Poorly fitting boots or sudden directional changes can exacerbate this risk.
Achilles Tendon Rupture: This injury can occur during ice skating or skiing when intense pressure is placed on the tendon. A rupture typically happens if there's an abrupt stop or change in direction while skating or skiing downhill.
Foot Fractures: Skiers and snowboarders are particularly vulnerable to fractures due to falls, improper landing techniques, or twisted motions during a fall. Foot fractures can also occur from an improperly fitted boot or heavy impact on the ice or snow.
Overuse Injuries in Ice Skaters: Repeated jumping, landing, and sharp turns can cause overuse injuries such as stress fractures or tendinitis in the ankle, foot, and lower leg. This is particularly common in athletes who spend extended periods training or competing on the ice.
Tips for Winter Sports Foot and Ankle Injury Prevention
- Choose Proper Equipment: Ill-fitting ski boots or skates increase your risk of injury. Ensure boots provide adequate ankle support and are snug but not overly tight.
- Warm Up Before Activity: Cold muscles are prone to strain. Incorporate dynamic stretches and light exercises to prepare your feet and ankles.
- Strengthen Supporting Muscles: Strong calves, ankles, and leg muscles improve stability and prevent falls.
- Use Proper Technique: Learn and practice proper skiing or skating techniques to reduce strain on your lower limbs.
- Stay Aware of Conditions: On the slopes, avoid icy patches and stick to terrain appropriate for your skill level.
- Stop Before Fatigue Sets In: Injuries often occur when athletes push through exhaustion, especially late in the day.1 Listen to your body, rest as needed, and avoid that "last run" if you're tired to stay safe on the slopes and rinks.
When to Seek Help for Foot & Ankle Injury
Persistent symptoms like sharp foot pain, significant swelling, visible deformities, or difficulty bearing weight on the injured foot or ankle should not be ignored. These may indicate a serious issue such as a fracture, ligament tear, or chronic instability that requires medical attention. Delaying care can lead to complications like improper healing, long-term mobility issues, or chronic pain. Early intervention can prevent long-term complications.
If you’re experiencing discomfort or suspect a foot or ankle injury, consulting a foot and ankle specialist can make all the difference in your recovery. Schedule an evaluation today and get back to enjoying your favorite winter activities safely and confidently!
AUTHOR: Dr. Bryant S. Ho is board-certified in orthopedic surgery and is trained in the operative and non-operative management of adolescent and adult foot and ankle disorders. Dr. Ho places a strong emphasis on customizing his care for each patient to ensure successful outcomes. He provides all treatment options, including preventative care, conservative management, and operative intervention.
Reference:
1. https://orthoinfo.aaos.org/en/staying-healthy/winter-sports-injury-prevention
