Heading for the Slopes? How to Prevent Common Foot and Ankle Skiing Injuries

Winter is almost here, and that means it’s time for one of the season’s most popular activities: hitting the slopes. Skiing is exhilarating, but here’s what isn’t: ending your trip early because of a foot or ankle injury.

Here at Austin Foot & Ankle Institute, we’ve treated our share of foot and ankle injuries over the years caused by skiing. Below are some tips from our team about how to avoid such injuries in the first place.

Common foot and ankle skiing injuries

Here are a few common skiing injuries that we see at Austin Foot & Ankle Institute:

Skier’s toe

Also known as toe bang or subungual hematoma, this injury occurs when your boots are too short or your toes slide, causing them to hit the top of the boot. This repetitive movement can cause bleeding under a toenail, which eventually turns black.

Achilles tendon rupture

This injury results when the Achilles tendon at the back of your ankle tears due to overuse, weakness, or calf tightness from skiing.

Foot and ankle sprains and fractures

Twisting and jumping are integral to skiing, but these movements can easily turn your foot or ankle and result in a sprain (stretched or torn ligament) or fracture (broken bone).

Arch pain

This common foot problem may affect you when you ski because you’re on your feet all day, and your muscles must work harder to maintain stability.

Preventing foot and ankle skiing injuries

Don’t let one of the above injuries ruin your ski trip. Consider these preventive tips:

Make sure your boots fit properly

That’s the No. 1 precaution. Your boots should fit snugly, but not too tightly, so your feet don’t slide around or run into the boot. They should also provide proper support all the way around. If you have flat feet, you might also want to consider orthotics to support your feet.

Wear the right socks

Wearing socks designed to wick away moisture can keep your feet warm and dry while you ski. Some socks even support your feet. A special top-cushion sock adds extra protection for the tops of your toes, preventing toe bang.

Wear a brace

If you have chronic foot or ankle problems, Achilles tendinitis, or heel pain, think about wearing an ankle brace or custom orthotics while skiing to provide extra support.

Again, taking the time to ensure your boots fit properly is key to keeping these problems from getting any worse while you’re on the slopes.

Use proper form

Skiing with correct form also helps prevent injury. If your form is all over the place, you’re at higher risk of injury. If you’ve never skied before or it’s been a while, take a lesson to brush up on your skills and give yourself the best chance of success.

If you’re already dealing with a foot or ankle injury, our team at Austin Foot & Ankle Institute would be happy to discuss treatment. Call our office in Austin or Bee Cave, Texas, or request your appointment online today.