IV. Surface Matters: Ice Sports

Glide and Conquer: Foot and Ankle Care for Ice Sports

Ice sports like hockey, figure skating, and ice dancing offer exhilarating experiences. However, the demands of these activities can put significant stress on your feet and ankles.

Common Ice Sport Injuries:

• Ankle Sprains: Sudden stops, starts, and changes in direction can easily lead to ankle sprains.
• Metatarsal Stress Fractures: Repetitive stress on the metatarsal bones in the ball of your foot can occur due to the constant pressure and impact on the ice.
• Achilles Tendonitis: Inflammation of the Achilles tendon can develop from the repetitive movements and strain associated with ice sports.
• Frostbite and Chilblains: Exposure to cold temperatures can lead to frostbite or chilblains, causing discomfort and potentially more serious complications.

Tips for Keeping Your Feet Happy on the Ice:

• Proper Footwear: Invest in high-quality ice skates or boots that provide a snug fit and adequate support. Ensure they are properly fitted to prevent discomfort and reduce the risk of injury.
• Strength and Conditioning: Strengthen the muscles of your feet, ankles, and lower legs with exercises like calf raises, toe raises, and balance drills.
• Flexibility and Mobility: Improve flexibility and range of motion with regular stretching, particularly of the calves and ankles.
• Warm-up and Cool-down: Always warm up properly before hitting the ice and cool down with light cardio and stretching afterward.
• Listen to Your Body: Don't ignore any pain or discomfort. Address any issues promptly to prevent them from worsening.
• Protect Your Feet from the Cold: Wear appropriate socks to keep your feet warm and dry. Consider using foot warmers or hand warmers to keep your feet warm during breaks.

The Podiatrist's Role:

A podiatrist, like Dr. Arya, can be a valuable asset in keeping you on the ice and performing at your best:

• Biomechanical Assessment: Dr. Arya can evaluate your gait and identify any biomechanical issues that may increase your risk of injury.
• Custom Orthotics: In some cases, custom orthotics can help improve foot function, reduce stress, and enhance performance. Dr. Arya hand molds these for each patient and we can do them for skates easily. 
• Injury Prevention Strategies: Dr. Arya can provide personalized advice on injury prevention, including strength and conditioning exercises, stretching routines, and footwear recommendations.
• Injury Treatment and Rehabilitation: If you do experience an injury, a podiatrist like Dr. Arya can provide effective treatment and rehabilitation to help you recover quickly and safely.

By prioritizing foot and ankle care, you can minimize your risk of injury, enhance your performance, and enjoy the thrill of ice sports for years to come. Address any issues promptly to prevent them from worsening. Here at Arya Foot & Ankle, we offer convenient in-house X-ray and ultrasound services, and we're open during lunch hours, on Saturdays, and most weekdays to accommodate your busy schedule. Visit our website at www.aryafootandankle.com or call us at 602-309-8788 to set up an appointment.

Author

Dr. Shylaja Arya Dr. Arya is the owner of Arya Foot & Ankle, a podiatry practice that serves the greater Phoenix area with same day, Saturday, and lunch time appointments. She is a level 500 yoga instructor, tennis player, dog mom and shoe lover!