Winter Sports Footcare: How To Prevent Injuries and Stay Active
Winter sports are a fantastic way to stay fit and make the most of the colder months. Whether you’re hitting the slopes, lacing up your skates or enjoying a frosty morning run, your feet play a crucial role in keeping you moving. But with chilly temperatures, slippery surfaces and high-impact activity, winter can be tough on your feet.
Essential Winter Footcare Tips
Looking after your foot health can help prevent injuries and keep you active all season long - here’s how:
1. Choose the Right Footwear
Wearing the right footwear is one of the best ways to prevent injuries. Your winter sports shoes or boots should:
Provide proper support: look for arch support and cushioning to reduce strain on your feet.
Fit well: too tight, and you risk pressure points; too loose, and your foot may slide, increasing the risk of blisters or sprains.
Have good grip: slippery conditions make falls more likely, so opt for shoes with sturdy, non-slip soles.
Keep feet warm and dry: waterproof or insulated footwear helps protect against frostbite and chilblains in colder conditions.
2. Warm Up Before You Start
Cold muscles and stiff joints are more prone to injury, so warming up before activity is essential. Try gentle stretches and mobility exercises, focusing on your feet, ankles and calves. Simple movements like ankle circles, toe flexes and calf raises can improve circulation and flexibility, reducing the risk of strains and sprains.
3. Keep Your Feet Dry
Damp feet can lead to blisters, fungal toenail infections, athletes foot and even frostbite in extreme conditions! To keep your feet dry and comfortable:
Wear moisture-wicking socks to draw sweat away.
Change socks if they become damp.
Consider applying foot powder to help absorb excess moisture.
4. Protect Against Cold-Related Issues
Cold weather can lead to specific foot concerns like chilblains, numbness and reduced circulation. If you’re outside for extended periods:
Keep your feet warm but not sweaty - breathable, insulated socks help regulate temperature.
Take regular breaks indoors to warm up.
Move your toes frequently to encourage circulation.
If you notice persistent numbness, pain or colour changes in your toes, see a podiatrist for advice.
5. Watch Out for Overuse Injuries
Repetitive movements, especially in high-impact winter sports like skiing, snowboarding or ice skating can put extra strain on your feet. Common overuse injuries include:
Plantar fasciitis: heel pain caused by strain on the foot’s arch.
Stress fractures: small cracks in the bones due to repeated impact.
Ankle sprains: caused by sudden twists or falls.
To reduce your risk, listen to your body and take rest days when needed. If you experience ongoing discomfort, a podiatrist can help with tailored advice and treatment.
6. Pay Attention to Post-Activity Care
After a day on the slopes or the ice, a little aftercare goes a long way in keeping your feet healthy. Try:
Stretching and massaging your feet to ease tension.
Applying ice packs if you feel any swelling or soreness.
Checking for blisters, cuts or bruises and treating them early.
7. Seek Professional Advice When Needed
If you experience persistent foot pain, numbness or recurring injuries, it’s worth booking an appointment with our podiatrists. At Forest Foot and Health, we can assess your foot health, check your gait through a biomechanical assessment and recommend treatments or custom made orthotics.
By taking care of your feet, you can enjoy your favourite winter activities without worry.
Stay warm and stay active!
To give your feet the care they require, book an appointment at our New Forest podiatry clinic. Click here or call 02380 814903 to schedule your visit.