Winter in Minnesota means that we get to partake in some seasonal sports thanks to the snow and ice. However, these activities can present some new challenges for your feet and ankles. Today, we share a few tips for helping keep your feet and ankles injury free during winter activities.
Injury Prevention In The Winter
Keep these tips in mind and you’ll have a better chance of avoiding a painful foot or ankle injury.
1. Don’t Overdo It – It may be tempting to go ice skating for hours or ski down the hill all day, but odds are your feet and ankles aren’t prepared for a full day of activities. Pace yourself during the first few outings of the season, and cut the session short if you begin to feel foot or ankle pain.
2. Find The Right Fit – Those skates or snowboard boots that fit perfectly last year may be too snug this winter, so make sure you have proper fitting equipment before jumping into activity. Hand-me-downs that are too loose can leave you suspectible to ankle sprains and fractures, while shoes that are too tight can cut off circulation to your feet. If you’re renting equipment, have someone help fit your skate or boot.
3. Stay Sober – It’s not just your ankles and feet that are in danger if you decide to snowboard or snowmobile while intoxicated, it’s your whole body, not to mention the safety of everyone else around you. Winter sports and booze don’t mix.
4. Warm Socks – If snow or ice makes its way into your boot or skate, it can melt and lead to rashes, sores or even frostbite. Make sure you have high thermal socks that can help keep snow from making its way into your shoe. Pack an extra pair or two so you can swap your socks out if they get wet.
5. Offseason Training – It’s also a good idea to perform some strength training exercises during the warmer months so your feet and ankles are better prepared for the rigors of winter activities. Targeted strength training programs can improve your balance and develop key muscle groups that play an important role in keeping your foot stable while performing winter activities.
For more tips on how to keep your feet and ankles injury free this winter, reach out to Dr. Silverman’s office in the contact box below.
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