With February right around the corner, many patients are already planning their next ski vacation. Recent drops in temperature should mean snow conditions will be perfect. But if ski boots are hurting your feet on your runs, you won't be able to enjoy even the softest of powdery slopes. So, how can you maximize comfort when you ski, to improve your experience and reduce your risk for injury? Here's what you need to know.
Ski Boots Hurting Feet: What are the Causes
The most common reason why boots might hurt your feet is the fit. Shoe and ski boot sizing aren't always identical, so it's important to try on a few different boot sizes to determine which one is most comfortable for you. Also, the shape of your foot may be contributing to feet ache in ski boots. In such cases, Dr. Alvin Cowans can fit you for a pair of custom orthotics for skiing. They will help reduce your pain and improve your athletic performance as an added bonus! Plus, by optimizing foot function and positioning, they could help reduce your risk for many ski injuries that could affect your feet and ankles.
Common Ski Injuries ![man on skis on a mountain]()
While you want to bring home great memories from the slopes, you don't want to return from vacation with any of these painful conditions, many of which begin when ski boots are hurting your feet.
Skier’s Toe
Much like runner's toe, this term describes bleeding under your toenail. It may result in your nail turning blue, black or purple; the nail could feel sore or even fall off. Typically affecting your big toenail, this injury is usually the result of boots that are too loose or too tight, causing the end of your nail to slam against the hard edge of your ski boot. While not a serious medical concern, skier's toe is certainly uncomfortable. Luckily, it can usually be avoided by ensuring you get a proper fit for your ski boots.
Ankle Fractures
When snowboarders or skiers fracture their ankles, it can present like an ankle sprain. However, due to the forces these sports place on your talus bone (it connects to your tibia and navicular bones, and moves with the tibia), you could actually sustain a lateral fracture without realizing it. As such, it's important to be seen in the office if the pain from ski boots hurting your feet doesn't resolve once you're off the mountain and back in your regular footwear.
Foot and Ankle Sprains
Skiing, especially with tight bindings, can leave you vulnerable to foot and ankle sprains; your joint ligaments are especially likely to be affected. While braces and well-fitted boots can help prevent injury, stop skiing right away and get a comprehensive examination if you feel pain or notice swelling after a making a tight turn or experiencing a fall.
When Cold Causes Ski Boots to Hurt Your Feet
Sometimes, it's not the fit of your boot that makes your feet hurt. Remember, skiing is a (very) cold-weather sport. So, if you don't wear the right gear in your ski boots, your feet could start to hurt from the chill. To prevent discomfort or more serious complications such as frostbite, the gear you put on your feet really matters.
Start by wearing acrylic socks designed to pull moisture away from your feet. This will keep them from getting a damp chill, reducing discomfort and lowering your risk for fungal infections. After you're done skiing for the day, be sure to change into a fresh, dry pair of socks, even if the ones you wore in your boots feel dry.
Now, even with the right gear, there are extra steps you should take to avoid foot pain and injury on a ski getaway. First and foremost, take it easy on your body, especially if skiing is a new sport for you. To reduce your risk for overuse injuries, even the most seasoned skiers can follow the Rule of 3s on the slopes:
- Stop skiing at 3 pm
- Limit daily ski distances to 3000 meters (close to 2 miles of distance)
- Skiing for two days straight is fine, but take that third day off to let your body rest and recover.
Additionally, be sure to maintain hydration throughout your day on the slopes, as dehydration can impact your skin, increasing your risk for dry, cracked heels. Be honest about your ability levels: attempting a black diamond run on your first trip down the slopes is likely to leave you with an injury. Finally, be sure to listen to your body. If ski boots hurting feet is a problem early in the day, address it right away instead of pushing through the pain. And if you have any questions about an upcoming ski trip or need additional support to participate in your favorite winter sports, you can call our Powder Springs podiatry practice at 770-727-0614 or click here to make an appointment.
