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If you don’t let the winter weather keep you from staying physically active, you do your wellness a major favor. That said, you shouldn’t launch into cold-weather activities headlong. Per the latest data from the U.S. Consumer Product Safety Commission (CPSC), each year, nearly 125,000 people get treated at a hospital emergency room for winter activity-related injuries.
While William T. DeCarbo, DPM, FACFAS, does offer sports medicine care to help if you get hurt while exercising this winter, we’d rather help you avoid the issue altogether. That’s why our team at Greater Pittsburgh Foot & Ankle Center has put together this list of wintertime injury prevention tips.
These are general suggestions, but we can also provide personalized guidance based on your feet and your preferred type(s) of exercise. Visit us in Wexford, Pennsylvania, and we can tailor a proactive injury prevention plan for you.
#1: Make sure ski and snowboard boots fit properly
Skiing and snowboarding injuries accounted for 53% of the ER visits the CPSC totaled. If you’re going to hit the slopes, it’s important that you set yourself up for success.
Building a good foundation on the mountain starts with your ski or snowboard boots. A snug but comfortable fit helps to stabilize your feet as you navigate your way down runs. That makes it easier to maintain your balance, helping you prevent injury. It also limits how much your feet can move in your boots, limiting your likelihood of problems like blisters, calluses, and strain in the muscles in your feet and ankles.
#2: Slow it down
Whether you’re going to be running outdoors or hitting your local skating rink, navigating the ice requires your feet and ankles to work in new ways. To prevent injury, go slowly and carefully.
That’s true even if you’re a seasoned runner. You never know when an icy patch will develop on your favorite route. Take it a little easier during the winter months so you don’t slip or roll an ankle. You want to be confident your foot is firmly planted before you push off from it.
If you’re wanting to push yourself harder, find a place to run indoors, like the treadmill at the gym or an indoor track.
#3: Keep your feet dry
When your feet get wet, it can increase friction in your shoes. This makes you more prone to problems like blisters.
This is a particularly important consideration if you have diabetes. This health condition can make wounds slower to heal and more prone to infection.
Take steps to keep moisture out of your shoes this winter. That means wearing waterproof shoes when the situation calls for it. You might also want to stash an extra pair of socks in your glove box, bag, desk drawer, or anywhere else handy. That way, if moisture does get in, you have a way to switch out of your wet socks.
Again, these are just a few general tips. For a personalized plan to help yourself prevent exercise-related injuries this winter, call our office or book your appointment online today.