Skiing Tips to Help Keep Your Feet Healthy This Winter

In the winter months, it is easy to hibernate indoors away from the wind and rain, but exercise and fresh air is the best remedy for the winter blues. Many of us looking for a winter break are drawn to the blue skies and crisp snow of Europe's ski resorts, and skiing is a fantastic all-round exercise. However, it can be very hard on the feet and ankles - especially for beginners - and in the worst cases, can lead to serious injury.

In the cold, muscles take longer to warm up and so you may be more prone to injury when practicing winter sports such as skiing and snowboarding. Your feet and ankles are particularly important in skiing, as they act as shock absorbers and brakes, as well as helping you to steer and accelerate when whizzing down the slopes, and so must be as protected as possible. Any pre-existing conditions or injuries can not only compromise your performance, but also leave you open to further damage to the area. However, these risks can be minimized with the right equipment and training.

Boots
Ski boots are the most important piece of equipment for skiing, and ill-fitting boots can lead to a host of problems. Ski boots should be a snug fit - if they are too loose, the foot and ankle can slide around inside the boot and the pressure exerted by the constant forward motion and lateral movement of skiing could lead to sprains, strains and fractures. Too tight, and the boot will rub and blister the foot.

The boots must be rigid enough to keep your feet and ankles firmly in place, especially the heel, but should allow your ankle to flex. The toe box should be snug but not too tight. You can test the fit by leaning back: your toes should just skim the front of the boot. To check the general fit, kick your heel and then your toe against the ground while wearing your boot. If your foot slides backwards and forwards, the boot is probably too loose.

Remember that you will be wearing your boots for around seven hours a day while skiing, so they must be comfortable. Choose boots carefully, trying on a number of models and wearing them around the shop before you make your choice, and if possible wear your boots at home a few times before heading for the slopes - this will allow you to get used to the boots and will mould the boot liners to the shape of your feet and ankles. If you are hiring boots and they don't seem comfortable after the first day, take them back to the hire shop. They should be happy to re-measure you and fit you with a new pair, or they may look at using foot beds and liners to adjust the fit.

Boots consist of a rigid polyurethane shell, and a soft inner liner. Boots are measured by volume as well as by sole size, to offer as snug a fir as possible. Boot liners pack down very quickly, which is worth bearing in mind when considering fit. For experienced skiers, or those with foot conditions, custom liners can further enhance the fit.

Most people buy a foot bed at the same time, either custom- or ready-made. Many ski shops take a basic look at your foot type when considering fit, and will fit a foot bed accordingly. Foot beds are like inner soles and comfort and improved stability, as well as keeping feet warm. If in doubt about the fit, keep looking and trying on different boots: it cannot be overemphasised how important well-fitting boots are. If in doubt, or if you have pre-existing conditions which affect your feet and ankles, have your feet - and your boots - checked by a podiatrist before you set off. They can advise not only on the best way to keep your feet healthy while skiing, but can also check the fitting of your boots to make sure they offer the best support without exacerbating any existing foot problems.

Boot types
There are three main types of ski boot available, which differ in the way they are fastened. The different models all have their advantages and are designed for specific levels of experience: front-entry boots are considered the best boot for speed and performance, but are not really suitable for beginners, who would be more comfortable in a mid-entry boot. Front-entry boots often have a 'spoiler' on the back of the boot (where the boot is cut high on the back of the shin) which stops the skier from shifting back too far, which keeps your feet and ankle in the optimum position for skiing but means they are not comfortable for walking around in.

Rear-entry models are the simplest (and cheapest) type of boot, and are easy to get on and off. The manufacturers no longer make them but you may well come across them for hire in resorts. They have been superceded by the mid-entry models, which are suitable for a wider range of abilities. They merge the convenience and relative comfort of the rear-entry boots but offer a higher level of performance. Mid-entry models are the best bet for beginners and intermediates, but more experienced skiers will prefer a front-entry model.

Buy a boot that matches your ability but also gives you room to progress. Speak to your boot fitter about your ability level and how often you plan to ski, and they can help you choose a boot that will suit your needs. Do not tuck the lining of your trousers into your boots - they should always stay outside your boots.

Socks
Socks are part of your insulation from the cold and are crucial in winter sports such as skiing. Good socks will not only help keep your feet dry, by 'wicking' away any moisture from the feet but will also keep them warm and comfortable within your boots. It is essential to take your socks along when having your boots fitted: thin socks are recommended by podiatrists and ski specialists alike, but even so there isn't much room for extras inside a ski boot (or there shouldn't be, if it is fitted properly) so the sock needs to be taken into account during a fitting.

Many beginners assume that layering multiple pairs of thick socks are the way to keep warm and dry, but the experts stress that should only wear one pair of thin socks, so it's best to opt for specialized skiing socks.
The best socks are thin and lightweight but still cushion the foot in all the right places. These multi-tasking socks are made of a number of sections to support the different areas of the foot and ankle. As already mentioned, the ability to transport moisture away from the foot as it perspires is essential, so choosing the right material is important. Wool and silk are often found blended with the latest generation of synthetic materials, such as Outlast Smart Fabric "http://www.outlast.com", which was designed for use by astronauts in the cold expanses of space.
What blend you choose comes down to personal choice and comfort, but whatever you do don't wear 100% cotton socks - they actually hold the moisture against the skin, which will quickly cause painful blistering. If you really need extra warmth, opt for sock liners - preferably silk - which are worn under your ski socks and keep warmth in without encouraging perspiration to hang around.

Blistering and bruising
These are the most common problems faced by skiers, and can be mainly avoided with quality equipment and good fitting, but cannot be avoided altogether. Not everyone's feet are the same and knobbly protuberances in the foot and ankle will be prone to bruising and friction, which leads to blisters. The ankle bone, toes, top of the foot and front of the shin are easily rubbed by even the best fitting ski boot, and any moisture held against the foot will cause friction and quickly lead to blisters.

While these sound like very minor problems, bumps and blisters can keep you off the slopes while they heal and eat into your precious holiday time. Do not pop a small blister, but if it breaks on its own, apply an antiseptic and cover with a sterile bandage. If you know you are prone to blistering in a particular area, some skiers advise applying a dab of Vaseline to the area in question before starting to ski as a preventative measure. Invest in some good plasters and blister cream before you go.

Orthoses and customising boots
Ankle position is crucial to skiing and skiers with biomechanical imbalances, such as pronation, may experience "edging", where the ski rolls to the inside or outside edge and affects control. In this case, it is possible to customise boots by "canting" the boot internally to adjust the position of the foot in the boot. Cants can be applied directly to the skis or within the boot. This enhances performance and control, making the sport safer and more enjoyable.
If you use foot orthoses, these can often be fitted in your ski boots as well. A good ski shop technician will be able to advise you on the best way to customise your boot, and can work with your podiatrist to offer the best fit for your condition.

Foot conditions
Ski boots and the physical exertion of winter sports can exacerbate any pre-existing foot problems, such as bunions, and bony prominences on the inside or outside of the foot are prone to rubbing and blistering if your boot is not well-fitted.

Other conditions, such as diabetes or Raynauds Syndrome, which both affect circulation and are made worse by cold and tight-fitting footwear, have to be carefully monitored when skiing. The best advice is to consult your podiatrist before you hit the slopes. Chilblains are itchy blisters that can pop up in cold conditions, usually on the toes but also on fingers and even on the face. Again, keeping the areas warm and dry is the best way to prevent them.

Other equipment
It's not just your feet that you need to look after while you're skiing. A good-quality pair of gloves should be on your shopping list, as should ski goggles or sunglasses designed for winter sports. Never wear ordinary sunglasses on the slopes - they're just not up to the job. Eye protection is particularly important when skiing - the glare off the snow is strong enough to burn your retinas if you do not protect them. This applies to your skin too: use a high protection sun lotion on any exposed skin, of at least SPF 20, even on cloudy days.

A balaclava or ski mask will protect most of the face but don't skimp on the sun lotion underneath, as any movement will expose unprotected skin on your face, which will quickly burn. The combination of thin air, sun, wind and snow is an ideal recipe for chapped skin, so use a good moisturizer. For beginners and children, a helmet is also a sensible precaution. Last but not least, a good quality hat will keep the head warm and help retain the majority of your body heat.

Ski clothing
Good quality skiing clothes will not only keep you warm, but will also transport perspiration away from the body to keep your dry: modern materials used for sports clothing will 'wick' moisture away from the skin so sweat does not sit against the skin, causing discomfort and leading to chapping and chafing. Dress in layers to trap warmth and help you accommodate the changes in temperature. Outer layers should be waterproof and protect you from the wind.

TIPS FOR COMFORTABLE SKIING

1 Choose the right boots - this is essential, so don't rush it!

2 Wear a hat or a headband to retain body heat

3 Always protect your eyes

4 Use a high protection sun lotion of at least SPF 20 on any exposed skin

5 Wear one pair of thin socks designed for skiing - don't layer, and don't wear cotton

6 Take a first aid kit with you that contains plenty of plaster and blister cream

7 Consider wearing a helmet for extra protection

8 Don't tuck your trousers into your boot

9 Have a good quality pair of gloves for warmth

10 Look for ski clothes made of materials that transport perspiration away from the skin, and waterproof outers to keep your dry.