4 Ways to Prevent Winter Sports Foot and Ankle Injuries

Even though sports injuries can occur year-round in people of all ages, winter sports and fun bring extra challenges. Ice, snow, and high-speed sports like ice-skating, snowboarding, and skiing put your feet and ankles at risk.

Winters at North Park Podiatry in San Diego, California, aren’t usually cold, but our patients often head for the mountains for winter fun. That’s why our expert podiatrists — Trent Brookshier, DPM, and Ricardo Navarette, DPM — have some tips to keep your feet safe during winter fun. 

1. Wear the right footwear and gear

If you love to snowboard, you could be dashing down the slopes at anywhere from 25 to 50 miles per hour. 

You’d think that such speeds would mean a lot of foot injuries, but not necessarily. High-quality footwear designed for the sport, with a rigid casing and padding inside, helps keep foot injuries to a minimum. 

Don’t skimp when it comes to footwear and winter sports. Ice-skating boots should also be fitted carefully by a professional. Keep your blades sharp, too. 

Beginners are more likely to twist their knees, break their wrists, or injure their shoulders rather than their feet, as long as they have the right boots and shoes. So, be sure to protect your joints with pads and braces during winter fun.

Don’t like to ski, skate, or snowboard? You still need the right footwear for winter. It’s easy to slip on icy sidewalks or stairs. 

Wear stable shoes or boots with gripping soles when outdoors. Save your fancy shoes for the indoors. That saves your shoes from the effects of salt, snow, and ice, and may save your feet, too.

2. Take it slow while you learn

Even a professional athlete can have an accident. But the better trained you are, the less likely you are to experience an injury.

Take lessons from a pro before heading out to the slopes if you ski or snowboard. Skaters should take lessons, too. 

If you or your kid is starting out as an ice-skater, don’t be ashamed to hug the wall. Kids can also use skate-aids or skate-trainers. These rink “walkers” can save your ankles, back, knees, wrists, and shoulders. 

Ice- and roller-skating at public rinks have the extra disadvantage if you have to rent footwear. It’s not going to fit as well, so take extra care. 

3. Don’t be a couch potato or bed bug

Cooler temperatures, sleet, or rain can make you want to hole up at home, especially if you’re more acclimated to California’s sunshine than its more blustery days. 

But darkness in the mornings and nights, winter winds, and rain are no excuse to skip the gym or forgo your morning walk or jog. 

In fact, your body needs to stay warmer and more limber than ever, which means you need to move. Warmed up, stretched, and active muscles and tendons are more flexible, which means if you do hit a patch of ice or jump over a big puddle, you’re less likely to twist your ankle.

Take the time to stretch and warm up your feet and ankles each morning. Foot stretches also help you avoid painful plantar fasciitis. 

4. Keep your feet warm and dry

Californians often skimp on all-weather footwear because, how often do we actually need it? 

However, rain and snow boots keep your feet both warm and dry. Dry feet are especially important in the winter, since you tend to keep your feet covered. If your feet are damp, you could develop athlete’s foot or another fungal infection.

Wash and thoroughly dry your feet every day, especially between your toes. If your feet sweat a lot, consider a foot powder to absorb moisture. 

More than anything, make sure your socks are clean and dry. Change them as soon as they become damp. Never share socks, shoes, or towels with other people.

Did you read this blog after you or your child had already injured your foot or ankle? Or did you experience a sprain or other winter sports injury despite taking precautions? Give us a call for a diagnosis and treatment today, or fill out our online appointment form.