As with any athletic activity, your feet play a critical role in keeping you upright and balanced. Skiing puts a lot of pressure on your feet and ankles as your turn and stop, so it’s no surprise that we see a handful of skiers on our operating table every year. Below, we share some tips to stay safe on the slopes this winter.
Proper Fit
This is a good rule to follow whenever you slip into a pair of shoes, be it a pair of high heels or a set of ski boots. Make sure the shoe fits snug around all parts of your foot, but don’t have them so tight that your toes can’t move. Too much stress on the toes can cause ingrown toenails and bunions. On the other hand, if the shoe is too loose, you won’t have much lateral support which only increases the likelihood you’ll twist your ankle.
Since you’ll be putting a lot of torque on your lateral ankle ligaments, it’s really important that your boot isn’t too wide. If you want to turn to the left while on skis, you have to put extra pressure on the outside of your right foot. If your shoes don’t fit properly, you might not be able to turn as quickly, or you’ll risk falling as you need to put more pressure than usual to turn in order to compensate for your boots.
If you’re renting boots from the ski shop, make sure you try them on in the store and have an associate check your fit before hitting the slopes.
Ankle Conditioning
Building ankle strength both before and after skiing is another good way to prevent injuries while skiing. This can be accomplished through stretching and ankle exercises. Do a couple minutes of stretching before you put your boots on so your ankles are warmed up before hitting the hill.
Don’t forget to take care of your ankle once you are done skiing for the day. Do some light exercises after you’ve pulled your feet from the boots, as they’ve been hard at work all day. Afterwards, slip into some comfortable shoes and give your feet the rest they deserve.
Don’t Ski Injured
If you get hurt while on the slopes, it’s not always the best idea to try and power through the pain. Even if it just seems like a minor sprain, continuing to put pressure on the injured area can do a lot of damage to the ligaments and tendons. If you get hurt, head to the lodge and grab a hot chocolate to give your ankle some time to rest. If it feels better after some time off, you can ease your way back onto the slopes.
If it turns out to be too painful, you can find something else to do to make the most out of your trip. Head to the hot tub or sauna for a little R and R. If you take good care of your injury, you’ll give yourself the best chance to have a speedy recovery.