Winter is a time of change, both for Mother Nature and your body. If you’re an active outdoors person or enjoy cold-weather sports, you—and your feet—are likely to face dangers you wouldn’t ordinarily face.
Ice skating, snowboarding, and skiing are all popular wintertime activities that carry their own set of risks and rewards. These sorts of sports involve higher-than-normal speeds, equipment-bound feet, and very slippery surfaces.
The most common injuries sustained by such seasonal athletes include:
- Acute ankle injuries, such as sprains and twists
- Fractures and breaks, minor and major
- Bruises, contusions, and other impact-related injuries
- Blisters and footwear-induced abrasions
As you’re likely aware, the easiest way to get hurt atop snow or ice is to simply slip and fall. It happens to even the best athletes—even Olympic figure skaters can’t always avoid painful mistakes.
Do Your Research and Check Footgear for a Snug Fit
The best way to avoid a slip—and the twists, sprains and spasms that may accompany one—is preparation. Know the terrain, the necessary gear, and don’t skimp out on safety.
If you’re:
- Jogging in the snow or ice, carefully evaluate whether your sneakers have sufficient tread to grip ice or snow—you may need to invest in a new pair
- Snowboarding or skiing, ensure your strap-in boots are intended for the activity and still retain rigidity. Snowboarders, for instance, frequently twist their ankles—a stiff boot acts almost like an active cast, preventing your foot from making ordinarily impossible motions painfully possible
- Ice skating, feel the leather above the heel and atop the boot. A soft boot with flexible, foldable leather may be comfortable, but it’s actually a sign of extreme wear. You want your ice skates’ leather to be firm, so your ankle doesn’t violently twist if you lose your balance
Don’t Forget to “Winterize” Your Regular Routine
You may be surprised that podiatrists and other medical professionals recommend similar precautions for sports that aren’t winter-specific.
Take jogging, for example: you may know from experience that an unseen patch of ice can send you flying head-over-heels. While we’ve already recommended that you inspect and evaluate your shoe tread, you may also want to stop and ponder what your body does to avoid painful slips. Many joggers, knowingly or not, try to adapt to icy conditions by changing their gait and pace to put their feet in areas that seem safe from slips.
However, splaying your feet at odd angles can sometimes increase the likelihood of an accident. When you’re confronted with a potentially slippery surface that doesn’t have a clear workaround:
- Slow your pace
- Shorten your stride
- Focus on decreasing the distance between footfalls instead of seeking out “dry” spots of ground
Decreasing the distance between each footfall can help you maintain stability and keep your balance.
Prepare Yourself for New Year’s Resolution Routines
Another unexpected wintertime danger is the New Year’s Resolution. If you’ve decided to shape up for summer, your body may not be as prepared as your mind.
Let’s say—again—that you want to take up running. If your heels, feet, and ligaments aren’t used to the pressure, you could wind up hurting your knees or pulling a tendon. Achilles heel ruptures and aggravated tendonitis are, in fact, rather common among people who have just begun to jog.
One way or another, be prepared:
- Don’t skip warm-ups
- Buy the right footgear
- Make sure your equipment fits, and make sure your shoes or boots protect your feet, ankles, and heels
You Can Treat Some Acute Injuries at Home
Still, accidents can happen to even the best-prepared among us. If you’re hurt but think it’s nothing serious, you’re welcome to try home remedies. Twisted ankles and acute heel pain, for instance, are often treated using the RICE method of:
- Resting the injured area, which may include taking time away from sports
- Icing the injury for up to 20 minutes at a time
- Compressing the wound, often with an elastic band or wrap
- Elevating any swollen or inflamed areas whenever seated or prone
You may also take over-the-counter painkillers or non-prescription anti-inflammatory drugs to treat acute injuries that aren’t debilitating and do not prevent you from going about daily life.
If you have an injury causing recurring pain or suspect you may have suffered a fracture, ruptured tendon, or something you can’t treat at home, then you should consult a knowledgeable, professional podiatrist. Many foot injuries don’t go away on their own and can actually get worse with time.
If you’re in the Greater Washington Area and need help—or are seeking advice on how to approach winter sports for yourself or your children safely—contact us now to schedule a consultation at one of our several offices in the region.
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