If The Boot Fits Ski In It!
Foot Care Tips for Winter Sports
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 ice-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 of enhancing your performance and staying injury-free during winter sports activities is properly fitting boots. For skiers and snowboarders, the high speeds and force of gravity can have a tremendous impact on the feet, especially during steep, bumpy runs.
“Most of the patients I see that need treatment have performance issues with their downhill skiing, such as difficulty making turns or edging,” says Kevin Kirby, DPM, who has had a private podiatric medical practice in
“In some cases people become fatigued even though they are in good physical shape. This is generally due to overcompensating for poorly fitting boots or due to feet that are not stable enough to allow for efficient ski turns.” If their boot doesn’t fit properly, or if their feet have insufficient stability, people try to make up for it by clamping down on the top of the boot. This may compromise circulation or nerve supply to the feet that results in cold and numb feet at the end of each ski run which not only makes skiing less comfortable but also less fun.
Dr. Kirby recommends first and foremost that skiers buy or rent their boots from a winter sports retail specialist. If you wear custom shoe inserts, or orthotics, be sure to bring those in with you when trying on boots. And bring in the socks you will be wearing while on the slopes.
“If you ski a lot, you might want to consider getting orthotics specifically for your ski boots,” advises Dr. Kirby. “The right orthotics can help improve edging, which can improve control during ski turns. This advantage can make a huge difference in
Street shoes and ski boots are quite different, and orthotics for skiing need to be specifically fine-tuned for the demands of the sport. Some skiers turn well to the left but not to the right –this can be due to differences in the shape and function of the feet. Orthotics can compensate for these differences and improve overall comfort and performance, which in turn reduces fatigue.
In snowboarding, the feet are more loosely bound by the boots than in downhill skiing. To allow for jumps and acrobatics, snowboard boots are softer and more flexible, and therefore less protective. This leads to a higher rate of foot injuries, primarily sprains, foot fractures and dislocation in the middle part of the foot.
“Snowboarders need to be extra careful,” says Dr. Kirby. “Riding too hard and landing wrong from jumps causes most injuries. Abnormal biomechanical forces like excess motion and instability also can be controlled with custom orthotics, which can improve foot function, minimize stress and help prevent foot injuries.”
If you want to improve your performance on the slopes while reducing fatigue, a custom ski or snowboard orthotic may be just what the doctor ordered. The vast majority of injuries occur in the last hour of the day due to fatigue. So if you are really tired at the end of the day, it is common sense to take it easy to avoid injury and possibly also avoid a trip to the emergency room.
The good news is that most winter sports foot injuries are preventable and proper foot health can improve your technique. Follow these simple tips for a healthy – and high performance - winter workout:
• Before taking to the ice or slopes in cold weather, it’s important to loosen up the muscles by stretching. Stretching helps prevent muscle pulls and tears, and prepares the muscles for the exertion required by the constant flexing of the joints demanded by skiing and snowboarding.
· Wear the proper shoes for each sport or activity. Wear proper fitting boots because tight ones restrict blood flow and nerve sensation to your feet. If you have difficulty edging or turning in downhill skiing, or if your feet and legs get fatigued excessively during skiing or snowboarding, consider getting custom orthotics for your winter footwear.
· 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 snow 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 slopes 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.
