Winter Foot Care Tips For Cross County Skiers

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 cross country skiing, 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.

Widely recognized as one of the world’s best aerobic fitness activities, cross country skiing can be as easy as a pleasant glide through a neighborhood park...or it can be the best overall fitness experience of your life. The quick learning curve, low injury rate, and natural motions of cross country skiing allow people of all ages, fitness levels and interests to participate.

While cross country skiing doesn’t pose the same risks as downhill skiing or snowboarding, there are some foot problems to watch out for. “Arthritis of the big toe is the most common foot problem experienced by cross-country skiers,” says Amol Saxena, a podiatric physician in Palo Alto, Calif., who has treated several Olympic athletes including two-time Olympic medalist luger Brian Martin.

Arthritis is a breakdown of the joints in the body, a wearing away of the joint itself and the connective tissue around the joint. The signs and symptoms of degenerative arthritis are swelling, tenderness and restricted motion of the joint.

“Sometimes an injury or repetitive stress to the cartilage covering the end of the big toe will set the degenerative motion in process and eventually lead to a condition called ‘Hallux Rigidus’," says Dr. Saxena. Hallux Rigidus occurs when bone spurs form on top of the big toe joint, restricting the motion in the joint, especially the ability of the toe to bend upward when the foot moves forward. Pushing off the skis in a straight inline motion bends the big toe at its hinge, giving rise to repetitive stress. Compensating by turning the knee or the foot can injure the Achilles tendon, the feet or the knees. “About 25-50 percent of high-level cross country skiers develop this problem.”

“The best prevention is to modify your skiing technique,” says Dr. Saxena. “Instead of skiing in a straight ahead gliding motion, try a V-style glide and edge motion where you are moving from side to side, much like ice skating or roller blading. This creates less repetitive stress on the big toe.” A stiffer boot and/or a custom shoe insert or orthotic might also help alleviate foot problems.

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 enjoyable winter workout:

·         Before taking to the trails in cold weather, it’s important to loosen up the muscles by stretching. Stretch your hamstrings and calves.

·         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. If you wear orthotic devices in your shoes, be sure to transfer them your to your ski boots. If your feet and legs get fatigued excessively while cross country skiing, 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.

·         Begin your activity gradually. Hit the trails 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.

The California Podiatric Medical Association includes nearly 1,000 doctors of podiatric medicine throughout the state. Founded in 1912 as a professional medical association, CPMA exists “to promote, advance and protect the profession of podiatric medicine, to preserve the rights of the patients it serves and to seek continuous improvement in the quality of patient treatment and care.” For more information on CPMA, call 1-800-794-8988, or visit our Web site at www.podiatrists.org.

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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.