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.
Why Foot Preparation Matters
Skiing places unique demands on your feet and ankles. The stiff design of ski boots, while providing necessary support, can lead to discomfort and increased pressure on the feet, particularly for those with weaker arches. Dr. Elton emphasizes, "Focusing on specific exercises to strengthen and condition your feet can significantly lower the risk of ankle sprains and ease discomfort, helping you enjoy more time on the slopes."
Strengthening Exercises for Skiing
Building strength in your feet and ankles can help reduce the risk of an ankle sprain skiing and provide better support for your arches.
1. Towel Curls
Sit on a chair with a towel laid flat under your foot.
Use your toes to scrunch the towel toward you.
Repeat 10 times for each foot.
Benefit: Strengthens the intrinsic muscles of the feet to combat the discomfort when the bottom of feet hurt skiing.
2. Single-Leg Balances
Stand on one foot and try to maintain balance for 30 seconds to 1 minute.
Progress by closing your eyes or standing on an unstable surface.
Benefit: Improves ankle stability, reducing the likelihood of an ankle sprain skiing.
3. Calf Raises
Stand on a step with your heels hanging off the edge.
Raise your heels as high as possible, then lower them slowly.
Perform 3 sets of 15 repetitions.
Benefit: Strengthens the calf muscles and improves arch support to prevent pain when your arches hurt in ski boots.
Stretches to Prevent Tightness
Stretching helps maintain flexibility in your feet and ankles, reducing strain and discomfort.
1. Toe Flexor Stretch
Sit on the floor with your legs extended.
Loop a resistance band around the ball of your foot and gently pull back.
Hold for 20-30 seconds per foot.
Benefit: Reduces tension in the arches, addressing pain when the bottom of feet hurt skiing.
2. Ankle Circles
Sit or lie down and rotate your ankles in both directions.
Perform 10 circles each way on both ankles.
Benefit: Improves ankle mobility, crucial for preventing an ankle sprain skiing.
3. Calf and Achilles Stretch
Stand facing a wall with one foot forward and the other extended back.
Keep the back leg straight and heel on the ground as you lean into the wall.
Hold for 30 seconds, switching sides.
Benefit: Loosens the Achilles tendon, reducing strain on the arches when they hurt in ski boots.
Tips for Happy Feet on the Slopes
Warm-Up First: Always perform a dynamic warm-up, including the exercises above, before skiing.
Check Your Boots: Ensure your ski boots fit snugly but are not overly tight. Consider custom orthotics if your arches hurt in ski boots.
Take Breaks: Give your feet a rest during long ski days to prevent fatigue.
When to Seek Professional Help
Persistent pain, such as when the bottom of feet hurt skiing or after an ankle sprain skiing, may indicate a deeper issue. Dr. Elton emphasizes, "If you experience ongoing discomfort or pain that limits your activities, consult a foot and ankle specialist for a thorough evaluation."
By incorporating these exercises and stretches into your routine, you can ski with confidence, knowing your feet and ankles are ready for the season. However, it's important to consult your doctor before starting any new exercise program, especially if you have pre-existing conditions or past injuries.
For more tips or to schedule an appointment with Dr. Elton, visit Vail-Summit Orthopaedics & Neurosurgery. With offices in Vail, Frisco, and Edwards, expert care is just a step away.