Step Into Comfort: Solving Common Foot Issues for Denver Skiers & Snowboarders
A few weeks back we explored physical therapy recommendations for healthy knees, discussing both strengthening recommendations as well as jumping which you can find HERE and HERE! Over the next few weeks, we’re moving down the chain to the foot so that when you arrive on the mountain you can focus on the one thing that truly matters… finding where the powder is!
While foot pain skiing and snowboarding traditionally isn’t a reason people are left off the mountain, it can be extremely frustrating to experience. Whether you’re a seasoned skier carving through powder or a snowboarder making your way through the trees, keeping your feet comfortable is crucial for both performance and enjoyment.
When we talk foot pain, its definition is quite literally vague in nature. I acknowledge this limitation. However, over the years of working with this population, there are some common themes that pop up that I do think everyone can implement and benefit from when experiencing these symptoms:
1) Limited Ankle Mobility
You ever heard the phrase, “ski at the front of your boots?” This is part of that one. Ankle mobility is where most people start when first experiencing foot and toe symptoms. Honestly, its really not a bad place to begin. A big portion of skiing and snowboarding is the stiff ass boots that we have to wear. Its important to have the mobility through our calf musculature as well as our ankle and foot joints. By having the proper runway of mobility, we create the opportunity to move through the required ranges of motion to ski and snowboard at a high level.
2) Weakness Through the Arch of the Foot
That nagging pain on the outside of your foot….. yeah this one is probably for you.
Stand on one foot……. were you scrunching your toes?
Our bodies are smart, they’re going to figure out a solution to the problems we face. Weakness through our arches is one of them. The most common compensation for this is scrunching through the toes followed by transitioning our weight distribution to the outside of our foot, in essence, we avoid using the arch of our foot.
In order to overcome this, we need to strengthen our arches, and by doing so increasing the capacity to use the inner part of our foot. This in turn gives us more stability throughout the foot and lessens the stresses and strains in the overused areas.
3) Stiffness Through the Big Toe
This one can be a sneaky one. Not always looked at but can be quite significant in the big picture. The big toe is our base, its where the magic happens. While stiff ski and snowboard boots traditionally help us in this arena, we are not exempt to sensitivity caused by other deficits. Think of rocking to a toe edge on snowboard, if can’t get to your toes, you’re going to catch an edge and likely take a spill. Cleaning up the big toe can assist quite a bit when it comes to how the foot functions and allows for improved performance.
4) Bambi Legs (Weak Foot and Ankles)
Ain’t nobody want the Bambi legs, struggling to find footing. Strength and stability of our foot and ankles, provides a better pillar and foundation to move off of and transfer forces. When it comes to deeper carving and traversing uneven snow, being able to absorb the shock helps us not only stay upright but reduces chances of injury.
While most traumatic and large injuries occur at the knee when it comes to skiing and snowboarding, foot pain can be a real downer when on the mountain. Keep it simple, focus in on simplistic strategies and exercises to address these deficits and you might just find, things clean up and resolve themselves. If they don’t, please reach out to one of us at Tundra Performance and Physical Therapy and we will get you checked out and back on the mountain without pain!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link below to schedule a consultation call to discuss how we can help you.
