As the leaves change and the air gets crisp, many of us in New Hampshire start dreaming of ski season. Whether you're a seasoned pro or a beginner, it's essential to prepare your body for the unique demands of skiing.
Led by Dr. David E. Biss, the expert team at Concord Podiatry in Concord and Plymouth, New Hampshire, wants to ensure your feet and ankles are in top condition to help you enjoy every moment on the slopes. Read on for our best pro-tips.
Strengthen your foundation
Strong feet and ankles are your best defense against common ski injuries. The muscles in your lower legs and feet act as stabilizers, helping you maintain balance and control.
Start with these simple exercises a few weeks before your first ski trip:
- Calf raises: Stand on the edge of a step and lower your heels. Then, raise your heels as high as you can. This strengthens your calf muscles, which support your arches and absorb impact. Aim for three sets of 15 repetitions.
- Towel curls: Sit in a chair with a towel flat on the floor under your foot. Use your toes to scrunch the towel toward you. This exercise strengthens the small muscles in your feet, which can help prevent foot cramps in your ski boots.
- Shin strengthening: To strengthen the muscles on the front of your lower legs, sit on a chair with your feet flat on the floor. Keeping your heel on the ground, lift your toes and the front of your foot toward your shin.
Fortify your balance and stability
Skiing requires constant adjustments to your balance. Improving your proprioception—your body's ability to sense its position in space—can significantly reduce your risk of falls and injuries.
- Single-leg stance: Stand on one foot for 30-60 seconds. To make it even more challenging, close your eyes or stand on an unstable surface, such as a pillow. This simple exercise can dramatically improve your ankle stability.
- Skater hops: Jump from side to side, landing on one foot in a slightly squatted position. This dynamic exercise mimics the lateral movements of skiing and builds power and stability.
Improve your flexibility
Flexibility in your ankles and feet allows for a greater range of motion, which is crucial for absorbing shocks and making quick turns.
- Ankle circles: Sit or lie down and slowly rotate your ankles in a circular motion. Do 10 circles in each direction on both ankles.
- Calf stretches: Stand facing a wall with your hands on the wall for support. Step one foot back, keeping your leg straight and your heel on the floor. Lean forward until you feel a stretch in your calf. Hold for 30 seconds and switch legs.
Don't forget the gear
Your ski boots are the most critical piece of equipment for foot and ankle health.
- Proper fit is key: Ensure your boots are snug but not too tight. Boots that are too loose can lead to blisters and a lack of control, while boots that are too tight can cause numbness and pain. If you have persistent foot pain, Dr. Biss may recommend custom orthotics to provide the right support for your feet.
- Avoid shin bang: Shin bang is a painful condition caused by your shins repeatedly hitting the front of your boots. It's often a sign that your shoes are too big or that your form needs adjustment. A proper boot fit can make all the difference.
Don't let foot and ankle pain cut your ski season short. To learn more about preparing your feet for ski season, call the office nearest you today to schedule an appointment with Dr. Biss for running injuries and all of your foot and ankle concerns.
