Foot Care Tips For Figure Skaters
IF THE SKATE FITS,
WEAR IT!
SACRAMENTO, Calif. - With the excitement of the Olympics in the air, the California Podiatric Medical Association (CPMA) provides an overview of how cold-weather sports can affect two of an athlete’s most important assets—his or her feet.
From the downhill rush of snow skiing to the acrobatics of snowboarding to the grace and power of figure skating, winter sports can be a perpetual challenge when it comes to proper foot care. Any problems with the foot or ankle could have serious repercussions for winter sports participants.
Podiatric physicians agree that the single most important element for staying injury-free and enhancing your performance during winter sports activities is proper fitting boots. Figure skating requires quick turns and stops by the feet and ankles. Jumps put added stress on the knees. Figure skaters only use one piece of equipment - boots. A proper fit will help prevent injuries while improving performance.
“The most common foot problems I see are young skaters outgrowing their boots,” says Dan Altchuler, DPM, a podiatric physician in
Boots that are too large cause problems too. “If boots are too big, skaters lace them up tightly, which cuts off circulation and leads to numbness and tingling,” adds Dr. Altchuler. Skaters tend to compensate for the extra room by clenching their toes, causing foot cramps and creating an imbalance of weight distribution over the blade. “Overly tight boots can also put pressure on the tendon that runs from the front of the lower leg to the base of the big toe, which is painful and compromises performance.”
Achilles tendon problems and plantar fasciitis, or heel pain, are also common complaints, as are ulcers and bursitis. Bursitis is the inflammation of a bursa, which functions as a smooth, slippery surface at the points where muscles and tendons glide over bones. Normally, the bursa provides a slippery surface that creates almost no friction. Movement of an inflamed bursa is irritating and painful.
“We all have bumps, small cysts and irritations on our feet,” says Dr. Altchuler. These cause irritation when pressing against the skate. The most
common is “malleolar bursitis” in which the bone that protrudes from the middle of the ankle swells and causes pain. “The best remedy is to put a donut pad on it so there is padding all around the bump but not directly on it.” Dr. Altchuler also recommends using protective padding inserted into the skate lining, or having the skate punched out. Wearing gel-lined socks for extra cushioning can also help.
Many skaters who have foot, ankle or knee problems wear custom shoe inserts or orthotics, which help align their skates properly. Figure skating boots are often narrow and high heeled so Dr. Altchuler advises getting orthotics designed specifically for ice skates. “If you skate a lot, your everyday shoe orthotics are not sufficient.”
The good news is that most winter sports foot injuries are preventable and proper foot health can enhance performance. Follow these simple tips for a healthy – and high performance - winter workout:
· Wear the appropriate shoes for each sport or activity. Wear proper fitting boots because tight ones restrict blood flow and nerve sensation to your feet. Figure skaters who are still growing should replace their boots frequently to ensure they aren’t too tight or too loose.
· Wear winter weather socks inside your footwear. Podiatric physicians recommend a single pair of thick socks made of smart wool, polypropylene or acrylic fibers that wick away moisture caused by perspiration or melting ice inside the boot.
· Keep your feet warm by keeping the rest of your body warm, especially your upper body and head. Feet soaked in snow should get back indoors quickly to avoid the danger of frostbite. Wear a hat, waterproof gloves and dress in layers to prevent getting cold.
· Warm up your legs and feet prior to activity. Stretch your hamstrings, calves and Achilles tendons.
· Begin your activity gradually. Hit the ice slowly.
· If you have any swelling or discomfort following an activity, elevate and apply ice to the affected area for 20 minutes.
· If you have any preexisting foot conditions, such as corns, calluses, bunions or hammertoes, see a podiatric physician for evaluation before buckling or lacing up. A medical examination is also important if you have any preexisting circulatory problems, such as Raynaud’s Disease (a circulatory disease) or diabetes.
For more information on foot care, visit www.podiatrists.org or call 1-800-FOOTCARE (366-8227) for a free brochure.
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To interview a doctor of podiatric medicine in your local area, please contact Joanna Brody at 310-582-0085 or Joanna@brody-pr.com.
