People all across North America enjoy skiing. And one potential problem faces them all, whether they're on a local mountain in their home state or enjoying an exotic getaway ski vacation on the Swiss Alps: sore ankles. The movements of skiing place a lot of pressure and strain on your legs and joints. Thankfully, proper preparation and gear fitting can help you avoid ankle pain the next time you hit the slopes.
Step 1
Swap out your existing ski boots for ones labeled with "soft comfort." This means their flexing areas are better designed to help handle extreme foot and leg movements and can better absorb and soften any vibrations and shocks. This leads to a smoother, gentler skiing experience and less strain on your legs, feet and ankles.
Step 2
Put on your ski boots and flex your foot forward to check the fit. Your heel should stay put. Any movement of your heel indicates that your boot's heel and ankle area may be too big, and the lack of support can lead to ankle twists and other injuries.
Step 3
Inspect the inside of the boot where it presses against your outer and inner ankle joint. If you experience painful rubbing or sores due to friction, the boot may not be wide enough to accommodate your natural foot pronation. Options include foot-bed inserts or having a ski shop alter the inside of the boot shell to make a little more wiggle room around your ankle.
Step 4
Warm up and stretch before skiing to help prepare your legs, ankles and feet and reduce your risk of injuries and strains. For example, do a ski stretch by standing on one leg, grabbing your free leg at the ankle with your opposite arm behind you and pulling your foot upward. Light jogging or running for a couple of minutes can warm up your ankles and get your circulation flowing.
Step 5
Stop skiing as soon as you start to feel pain or similarly uncomfortable feelings. Don't overexert yourself, because pain and discomfort are your body's way to tell you that it's had enough fun for the day. Overtraining is one of the leading causes of sports-related injuries.
Tips and Warnings
- A cold ice pack, applied to your ankles for 15 minutes every hour can help with pain caused by a recent skiing injury. Additionally, ibuprofen may help with any ankle swelling.
- Consult with a doctor if an ankle problem persists.
References
- "Ski"; Boots: How to Find a Good Fit; October 2001
- "Skiing": Get the Right Fit
- "Ski": Boot Fit -- Fundamentals of Proper Fit
- Nicholas Institute of Sports Medicine and Athletic Trauma; Getting Ready for that Ski Trip; March 2007
- University of Maryland Medical Center; Ankle Pain; Linda Vorvick; February 2009
