As the fall starts to show in Montana, many of us look forward to hitting the slopes. Skiing and snowboarding are exciting winter sports, but they also put unique demands on your feet and ankles. Proper preparation can help you stay comfortable, improve performance, and reduce the risk of injuries that might keep you off the mountain. Here are some podiatrist-approved tips to get your feet ready for ski and snowboard season.
1. Strengthen Your Feet and Ankles
Strong, flexible feet and ankles are key for controlling your skis or board. Try adding simple exercises to your routine a few weeks before the season begins:
- Toe raises and calf raises to build strength.
- Ankle circles and resistance band exercises to improve stability.
- Balance exercises (like standing on one foot) to enhance coordination.
These small efforts can make a big difference in preventing sprains and fatigue.
2. Check Your Footwear and Boots
Your ski or snowboard boots are one of the most important pieces of gear you’ll own. Make sure:
- The fit is snug but not painful – boots that are too tight can cause numbness, while loose boots may lead to blisters or lack of control.
- Your liners and insoles are in good condition – worn liners or old footbeds won’t provide the support you need.
- Custom orthotics are considered if you have flat feet, high arches, or recurring foot pain. They can make long days on the mountain much more comfortable.
3. Prevent Blisters and Pressure Points
Long days in stiff boots can lead to hot spots and blisters. To prevent these:
- Wear moisture-wicking, thin ski socks (never double up on socks).
- Make sure socks are smooth with no wrinkles inside the boot.
- Use blister prevention tape or padding on known problem areas before you ride.
4. Keep Your Feet Warm and Dry
Cold toes can cut a ski day short. Keep circulation flowing and your feet dry by:
- Wiggling your toes periodically on the chairlift.
- Avoiding overly tight buckles or straps that restrict blood flow.
- Using foot warmers sparingly, and only with boots that still allow some airflow.
- Drying out boots completely after each use.
5. Stretch Before and After the Slopes
Your calves, Achilles tendons, and plantar fascia work hard when skiing or snowboarding. Stretch these areas before and after your day to prevent tightness and reduce soreness.
6. Listen to Your Feet
If you notice persistent pain, numbness, or swelling after skiing or boarding, don’t ignore it. Early treatment can prevent minor issues from becoming season-ending injuries.
Preparing your feet before ski and snowboard season isn’t just about comfort; it’s about safety and performance too. A little preseason strengthening, the right gear, and proper foot care can help you enjoy more time carving down the mountain without pain holding you back.If you’re dealing with chronic foot or ankle problems, custom orthotics, or boot-fit concerns, a podiatrist like Dr. Wright can help you gear up for a safe and fun winter.