Winter in the Rockies means one thing: ski season! Whether you’re carving down fresh powder or perfecting your snowboard tricks, the reality is that the thrill of the slopes comes with a few risks. Your feet and ankles take on a lot of impact while skiing and snowboarding, which makes them some of the most injury-prone areas for winter athletes.
At Rocky Mountain Foot & Ankle Center, our expert team sees an uptick in ski-related injuries every year, but the good news is that most are preventable. That’s why we’ve created this quick guide to help you protect your feet and ankles this season — so you can stay on the mountain, not in the clinic.
Even the best skiers and snowboarders can get hurt. Some of the most common injuries we treat include:
Hard landings, awkward twists, or losing balance can overstretch or tear ligaments around your ankle. Some people may experience both sprains and fractures at the same time.
Ill-fitting ski boots can cause a range of problems, such as:
It’s not just too-big boots that are problematic. Tight boots or over-tightened buckles can cut circulation and compress your nerves, while loose boots allow too much movement. Both scenarios can result in issues such as skier’s toe, arch cramps, ankle pain, and even more serious injuries like sprains or boot-top fractures.
When you’re skiing, much of your body weight and force is directed toward the forefoot area of the boot, especially when you’re leaning forward or maintaining balance on a slope. However, repetitive shifts in weight and high impacts from hard landings can also strain your heel, particularly if the boots don’t fit properly or if your stance causes extra rocking motion.
This specific type of injury refers to a talus bone fracture that often occurs during snowboarding falls. Snowboarders are 15 times more likely to sustain snowboarder’s ankle than any other type of ankle injury. People easily mistake it for a bad sprain, so if you’re hurt, don’t assume you can walk it off.
Now that we’ve covered what causes common skiing and snowboarding injuries, let’s talk about how you can avoid them.
A good ski run starts with good boots. Your boots should be snug but not painfully tight. A professional boot fitting can make all the difference in your comfort and foot stability.
Cold, tight muscles are more prone to injury, so stretch your calves, ankles, and feet to loosen them up. If you take breaks between runs, stretch before each run.
Strong calves, glutes, and ankles give you better control on uneven terrain. Try single-leg balance exercises or heel raises before the season starts.
Bindings that don’t release properly can increase your risk of ankle or foot fractures during a fall. Make sure all your equipment is adjusted to your skill level and weight. If you’re unsure about your equipment, don’t hesitate to ask when you’re renting gear at the shop.
If your feet start to ache, feel numb, or swell after a day on the slopes, don’t ignore it. Rest, ice, and elevation may help. If you have persistent pain, it could signal a deeper issue.
If you experience pain that doesn’t improve within a few days, visible swelling, bruising, or difficulty putting weight on your foot, it’s time to get checked out.
At Rocky Mountain Foot & Ankle Center, our board-certified podiatrists use diagnostic imaging to identify even subtle fractures or soft tissue injuries. Once we’ve pinpointed the source of your symptoms, we create a personalized recovery plan to get you back to doing what you love.
Depending on what type of sports injury you have, we may recommend:
Don’t let an injury sideline you this season. If you’re dealing with foot or ankle pain after skiing or snowboarding, schedule an appointment at Rocky Mountain Foot & Ankle Center today and get back on the slopes with confidence. We have convenient locations in Wheat Ridge, Arvada, Thornton, Evergreen, and South Granby, Colorado.
