As ski season winds down in Bozeman and the snow begins to melt off the mountains, many locals start transitioning from slopes to trails. But if you’re still feeling aches and pains in your feet after storing away your ski gear, you’re not alone. Foot pain after ski season is common—especially in an active, outdoors-loving city like ours. Whether you’re a casual weekend skier or you’ve been charging Bridger every chance you get, your feet have taken on a lot this winter. Let’s break down some of the most common post-ski foot issues, what causes them, and when it’s time to seek professional care.
1. Ski Boot Syndrome (aka Dorsal Foot Pain)
If you feel pain across the top of your foot after skiing, your ski boots might be to blame. Tight or improperly fitted boots can compress the midfoot, causing inflammation and discomfort. This is often referred to as “Ski Boot Syndrome.”
Symptoms:
- Aching or throbbing across the top of the foot
- Pain that worsens when wearing snug shoes or hiking boots
- Mild swelling or tenderness in the midfoot
Treatment Tips:
- Take a break from tight footwear for a few days
- Ice the area for 15–20 minutes a couple times a day
- Use arch supports or orthotics to reduce pressure
- If pain persists, a podiatrist can check for stress injuries or nerve compression
2. Neuromas
Another common post-ski issue is the development or aggravation of a neuroma—a thickening of the nerve tissue between the toes, often caused by repetitive pressure and compression.
Symptoms:
- Sharp, burning pain in the ball of the foot
- Tingling or numbness between the toes
- A feeling like there’s a pebble in your boot
Why It Happens:
Ski boots naturally press the forefoot together. Combine that with the pressure from turning, carving, and jumping, and it’s a recipe for nerve irritation.
Treatment Tips:
- Swap to wider, supportive shoes post-season
- Avoid high-impact activities temporarily
- Try padding or orthotics to offload pressure
- Persistent pain should be evaluated with diagnostic imaging
3. Plantar Fasciitis Flare-Ups
You might think plantar fasciitis is more of a runner’s issue—but skiing can be a trigger, too. Long days on rigid soles (like ski boots) can strain the plantar fascia, especially if your foot mechanics are off.
Symptoms:
- Heel pain, especially first thing in the morning
- Stiffness after sitting or resting
- Aching in the arch or heel after walking
Recovery Tips:
- Stretch your calves and arches daily
- Use a foam roller or massage ball on the bottom of your foot
- Supportive footwear or custom orthotics can help
- For stubborn cases, a podiatrist may recommend physical therapy, taping, or other treatments
4. Stress Fractures
If your pain is sharp, localized, and doesn’t improve with rest, it might be a stress fracture—especially in the metatarsals (long bones in the forefoot). These can develop slowly from repetitive impact, even in activities like skiing.
Symptoms:
- Persistent, pinpoint pain that worsens with activity
- Swelling or bruising over the affected area
- Pain with walking, even in supportive shoes
What to Do:
Stress fractures need proper diagnosis and time to heal. Don’t try to “walk it off”—see a podiatrist for imaging and guidance. Catching it early can prevent more serious injury and longer recovery time.
When to See a Podiatrist, Dr. Wright
Some aches and pains after ski season are normal and go away with rest, ice, and a little TLC. But if your foot pain:
- Lasts more than a week
- Is sharp, severe, or limiting your mobility
- Is accompanied by numbness, swelling, or bruising
…it’s time to get it checked out. Early treatment means faster recovery—and getting back on your feet for spring hikes, trail runs, and river days.
We’re Here to Help
At Montana Foot and Ankle, we treat active Montanans every day, helping them recover from winter sports injuries and prepare for their next adventure. If your feet are still feeling the effects of ski season, give us a call to set up an evaluation. Your feet worked hard this winter—let’s make sure they’re ready for whatever’s next.