As soon as the ponds freeze over and the first real snow hits the hills, the sleds and ice skates come out. But as podiatrists at CarePlus Foot & Ankle Specialists, we also know this is the season of foolish ankle and foot injuries. You’re using muscles you haven’t used in months, balancing on thin metal blades, or rocketing down a hill on a plastic saucer. It’s a recipe for fun, but also a recipe for ankle sprains if you aren’t careful. Here is how to keep the fun high and the cast-wearing low.
Ice skating is a balancing act… literally. One of the biggest mistakes we see? Renting skates.
Rentals either lack the stiff ankle support you need or are worn out and flimsy. If you put on a skate and your ankle immediately wobbles or collapses inward, you are in the danger zone. That lack of stability puts massive strain on your tendons and ligaments.
The Fix: Take the time to lace them up properly. Don’t just yank the top laces tight. Start tightening from the toe up to the ankle to lock your heel in place. You want the skate to feel like an extension of your leg (but not too tight).
If you feel your ankles rolling inward despite tight laces, your skates are too wide or weak. It’s better to stop than to risk an ankle sprain.
Sledding seems harmless… You just sit there, right? Wrong.
The most common sledding injury we see happens when people try to stop. You’re flying down a hill and instinctively jam your feet into the snow to brake.
The problem lies in the fact that snow hides ruts, rocks, or hard patches. When your foot hits that solid ground at 15 mph, but your body keeps moving forward, the force travels straight up your leg. This is a classic mechanism for a severe high ankle sprain or even a spiral fracture of the tibia.
The Fix: If you need to bail out, roll off the sled to the side. Never use your feet as stiff bumpers to stop a moving sled. Also, scout the hill first for hidden jumps or bumps.
Finally, remember the cold factor. When your toes are frozen, they are numb. You might be rubbing a raw blister in those skates or tweaking an ankle on the hill, but the cold acts as an anesthetic.
You won't feel the damage until you thaw out in the car (and by then, it might be a serious issue). Check your feet regularly, keep them dry, and pay attention. If it hurts (or if you can't feel it at all), it's time for hot cocoa (and a trip to the podiatrist).
For any podiatric concerns you’re dealing with, come see Dr. Hubert Lee and the team at CarePlus Foot & Ankle Specialists for guidance and advice. You can schedule an appointment online or call today at 425-455-0936.
