Preparing Your Feet for Ski Season: Exercises and Stretches to Prevent Injury
The crisp mountain air and fresh powder are calling, but before you hit the slopes, it’s essential to prepare your feet and ankles for the challenges of skiing. Dr. John Paul Elton, a leading foot and ankle specialist at Vail-Summit Orthopaedics & Neurosurgery, provides valuable tips on exercises and stretches to reduce the risk of common foot and ankle injuries like an ankle sprain skiing. By strengthening your feet and focusing on flexibility, you can minimize discomfort such as when the bottom of feet hurt skiing or your arches hurt in ski boots.
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Common Foot and Ankle Injuries in Cross-Country Skiers
Winter sports bring exhilarating experiences, but they also come with the risk of specific injuries, especially for cross-country skiers. Nordic skiing demands endurance, precision, and balance, placing unique strains on the feet and ankles. Dr. John Paul Elton, a renowned foot and ankle specialist at Vail-Summit Orthopaedics & Neurosurgery (VSON), shares his insights into the most common injuries faced by cross-country skiers and tips on preventing and managing them for a safe and enjoyable season.
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Understanding Flat Feet and Treatment Options
Flat feet, also known as pes planus, happens when the arches of the feet collapse, causing the entire sole of the foot to make contact with the ground. While some people naturally have flat feet, others develop the condition over time due to injury, aging, or underlying health issues.
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Ankle Replacement vs. Ankle Fusion: Which Is Right for You?
When facing severe ankle arthritis or significant damage, two primary surgical options may be considered: ankle replacement or ankle fusion. Both procedures aim to alleviate pain and restore function, but the right choice depends on various factors, including your age, activity level, and the presence of other foot conditions.
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Understanding Morton's Neuroma: Causes, Symptoms, and Treatment
Morton's neuroma occurs when the tissue around one of the nerves leading to your toes thickens, causing pain, tingling, or numbness in the ball of your foot. "Morton's neuroma often develops due to irritation, injury, or pressure on the nerve," says Dr. Elton. "Activities that add stress to the foot can make Morton’s neuroma worse."
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Understanding Sever's Disease: Causes, Symptoms, and Treatment
Sever's Disease is an inflammation of the growth plate in the heel of growing children. This condition is most prevalent during growth spurts when bones, muscles, tendons, and other structures are changing rapidly. It typically affects children aged 8 to 14 years and is a leading cause of severs heel pain in this age group.
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Common Foot Injuries in Pickleball: Insights from Dr. Elton
Pickleball is a fantastic sport for all ages, but it's essential to be mindful of your foot and ankle health. By taking the right precautions and seeking timely treatment, you can enjoy the game while minimizing the risk of injury.
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Plantar Fasciitis and Heel Spurs: Understanding the Connection
Heel pain is often attributed to either heel spurs or plantar fasciitis. Heel spurs themselves rarely cause discomfort. However, they may develop as a result of plantar fasciitis, which is usually the root cause of the pain.
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Dr. Elton Answers Your Questions in the "Ask the Doctor" Series
Watch as Dr. Elton shares his expertise on foot and ankle injuries during the ski season and answers commonly asked questions in Vail Valley Live's "Ask the Doctor" series.
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Why Do I Keep Rolling My Ankle?
Does your ankle feel unstable or like it might give out? Is it prone to rolling or twisting outwards during sports or even simple activities like walking? Have you had previous ankle sprains or injuries? If yes, you might be dealing with chronic ankle instability.
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Did I Rupture My Achilles Tendon?
The Achilles tendon is a strong band of tissue connecting the calf muscle to the heel bone. It plays a vital role in helping us walk, run, and jump – allowing us to push off the ground with our feet. If the tendon is overstretched beyond its limit or suddenly subjected to too much force, it can be partially or completely torn or ruptured.
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Team Elton's Top 5 Blog Posts of 2022
Here are the most popular foot and ankle blog posts of 2022 that you might have missed!
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What Is a Boot Top Fracture?
A boot top fracture is one of the more severe ski injuries, occurring when the two bones in the lower leg break at the very top of the ski boot. Here we’ll take a closer look at how this fracture occurs, plus the most common treatment options.
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When Is Surgery Recommended for Hammertoe?
Hammertoe surgery isn’t usually the first or only way to treat hammertoe, but it is a highly successful procedure that can correct the deformity and relieve pain when other methods have been ineffective. Here's when hammertoe surgery is recommended, the different types of surgical procedures, and what the recovery process looks like.
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When Does a Broken Ankle Require Surgery?
All ankle fractures need proper care. Some fractures can heal fully with a cast or boot, while others may need to be surgically repaired. Here are several factors that Dr. Elton will consider when determining whether surgery is the best course of treatment.
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Pain on Top of Your Foot? It Could Be Extensor Tendonitis
Extensor tendonitis is a condition that occurs when the tendons that run along the top of your foot and help you lift your toes become inflamed. This injury most often occurs from excessive use without adequate rest or recovery time, leading to pain and swelling.
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Is Your Foot Pain Caused by Sesamoiditis?
Have you ever woken up with a throbbing pain in the ball of your foot (right under your big toe) that worsens when you walk? Or maybe you've been experiencing stiffness or discomfort in your big toe joint, but you can't seem to figure out what's causing it. If any of this sounds familiar, you might be suffering from a condition called sesamoiditis.
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Five Common Causes of Foot Arch Pain
There are many potential causes of foot arch pain. In some cases, the pain may result from an underlying disease. Other times, an injury might be to blame. Keep reading to learn more about the most common causes of arch pain.
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How To Recognize a High Ankle Sprain
High ankle sprains, also called syndesmosis injuries, aren't as common as low ankle sprains, but they can be much more serious and take longer to heal. Here’s how to recognize if you have a high ankle sprain.
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Achilles Tendonitis: An Injury You Shouldn’t Push Through
Achilles tendonitis is an overuse injury that can cause significant pain in the back of your ankle. It's also an injury that you don't want to just "push through."
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