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.
Understanding the Risks in Cross-Country Skiing
Unlike alpine skiing, cross-country skiing is largely self-powered and involves repetitive movements on flatter or undulating terrain, requiring significant strength and stability. “The foot and ankle are engaged with each stride, absorbing impact and stabilizing the skier,” says Dr. Elton. “This repetitive motion and the focus on balance can create an environment for certain foot and ankle injuries, particularly when overue occurs or improper technique.”
Common Foot and Ankle Injuries in Cross-Country Skiers
1. Achilles Tendonitis
Cause: Often results from overuse and repetitive strain on the Achilles tendon due to the push-off motion in skiing.
Symptoms: Pain, tenderness, and stiffness along the back of the ankle, especially noticeable in the morning or after activity.
Treatment and Prevention: “Proper stretching and strengthening of the calf muscles before the season can help reduce Achilles tendon strain,” Dr. Elton advises. Treating symptoms early with rest, ice, and anti-inflammatory measures can prevent further damage.
2. Ankle Sprains
Cause: The uneven terrain in Nordic skiing can lead to unexpected twists and turns, increasing the risk of rolling an ankle.
Symptoms: Sudden pain, swelling, and bruising around the ankle, accompanied by difficulty bearing weight.
Treatment and Prevention: Strengthening the ankle and balance exercises are key. “Balance work helps the ankle respond to sudden movements on varied terrain,” Dr. Elton notes. Immediate RICE (Rest, Ice, Compression, Elevation) treatment is essential for faster recovery.
3. Metatarsalgia
Cause: Excessive pressure on the ball of the foot during skiing, often aggravated by poorly fitting ski boots.
Symptoms: Pain and inflammation in the ball of the foot, worsening with movement.
Treatment and Prevention: Choosing well-fitted, cushioned ski boots and incorporating metatarsal padding can alleviate this pressure. Dr. Elton recommends proper foot support and strengthening foot muscles to lessen impact on the forefoot.
4. Frostbite
Cause: Exposure to cold temperatures without proper foot insulation can lead to frostbite, which damages skin and underlying tissues.
Symptoms: Numbness, tingling, and a burning sensation, progressing to blisters or darkened skin if severe.
Treatment and Prevention: Invest in high-quality, insulated ski boots and moisture-wicking socks. “Be mindful of how long you’re in extremely cold temperatures, and pay attention to early signs of frostbite,” Dr. Elton cautions. Early treatment can prevent permanent tissue damage.
Factors Contributing to Injuries
Beyond the physical demands of skiing, various factors can increase the risk of foot and ankle injuries:
Poor Equipment Fit: “Ski boots that are too tight or loose can lead to blisters, pressure points, and reduced stability,” Dr. Elton explains.
Inadequate Training: Without proper strength and conditioning, muscles tire more quickly, leading to missteps.
Cold Conditions: Prolonged exposure to cold reduces blood flow, making tissues more susceptible to strain and injury.
Injury Prevention Tips for a Safe Season
To enjoy the slopes without interruption, Dr. Elton shares these key strategies:
Warm Up Properly: Stretching the calves, Achilles, and ankles can increase flexibility and reduce injury risk.
Conditioning Exercises: Incorporate balance, strength, and flexibility exercises into your routine to stabilize the feet and ankles.
Proper Footwear: Ensure ski boots fit correctly and offer adequate support and insulation.
Listen to Your Body: If you experience pain or discomfort in your feet or ankles, take a break. Pushing through pain can lead to more serious injuries.
When to See a Foot and Ankle Specialist
Persistent pain or swelling that doesn’t improve with rest should be evaluated by a foot and ankle specialist. “Addressing injuries early often means a quicker recovery and a safer return to the sport,” Dr. Elton emphasizes. With his expertise in managing foot and ankle conditions, Dr. Elton is here to help cross-country skiers stay healthy and active.
For more information or to schedule a consultation, contact Dr. Elton’s team today. With offices in Vail, Frisco, and Edwards, CO, expert care is always nearby. Protect your feet and ankles this season and enjoy every moment on the snow.