If the change in weather to colder temperatures has you itching to dig out your skis, skates, and snowshoes, be sure to prepare before heading outside.
Preparation is essential for safety when enjoying winter sports. Poorly-fitting equipment or inadequate physical preparation can turn a winter outing into a long recovery period after an injury.
Tips for Preventing Winter Foot Injuries
Don’t venture out alone – invite a friend along.
Dress in layers for extra warmth. Don’t forget headgear and protective goggles.
Footwear is very important and should be appropriate for your sport and well-fitting. All sports shoes and boots should be in good condition and supply lots of toe room, cushioning and good ankle support.
Use moisture-wicking socks made of acrylic or acrylic blend materials.
Ease into your activity. Warm up slowly and do a few simple stretches to help prevent injury. Build a cool-down period into the end of your workout.
Lace ice skates snugly, but not too tight, and re-lace when necessary. Invest in skate fenders if you play hockey for more lace and ankle areas impact protection.
Stay alert to frostbite. If you believe that your feet or toes are becoming numb, or are cold and wet, head indoors to dry and warm your feet.
Treating Cold Weather Foot Problems
Try these simple at-home treatments for common injuries:
If you observe numbness, pain, burning or skin color change in your feet, suspect frostbite. Go indoors and warm the feet gradually in warm – not hot – water. Don’t rub the skin. If the skin has blisters or remains hard and frozen, get medical help immediately.
Cover blisters with a loose bandage. Switch to footwear that avoids pressure on the area. Don’t remove the skin covering the blister.
Use the RICE method – rest, ice, apply compression, and elevate – if you suspect a strain or sprain. Call us if the pain persists.
A neuroma can be caused by wearing tight footwear such as ice skates. These enlarged, benign nerve growths appear between the toes and cause burning, tingling or numbness. Please come see us to have this problem evaluated.
See a foot doctor if a ski boot or skate has caused pressure in the toe area and there is evidence of bleeding under a toenail. We can help preserve the nail.
Let Us Know If You Experience Any Winter Foot Problem
If you have diabetes or any foot problem like heel pain or plantar fasciitis, discomfort from arthritis, an injury or just from overuse, please call Michele Kurlanski, DPM at Lighthouse Foot and Ankle Center. Dr. Kurlanski offers expert and professional podiatry services in Cumberland County, Maine. Please call us today at 207-774-0028 to schedule your appointment in our Scarborough office.
