Ice will soon cover the lakes here in Minnesota, and that means hordes or people will descend on the ice to skate and play some hockey. Unless you regularly hit up the ice rink, a seasonal approach to ice skating can take a big toll on your feet and ankles. Today, we share some tips to keep your ankles pain-free while you’re ice skating.
Ankles and Skating Pain
Follow these threetips to keep your ankles from hurting this skating season.
1. Strengthen Your Ankles – Skating works a lot of foot and ankle muscles that you don’t use on a regular basis, and that’s typically why your feet are so sore the next morning. To prevent this, strengthen these muscles before the ice freezes over. You can find a range of ankle strengthening exercises by Googling the phrase, but another idea to consider is to invest in a wobble board. These boards help develop balance by strengthening muscles in your feet, ankles and legs.
2. Good Fit and Tight Lacing – Another reason why your ankles hurt after time on the ice is because they aren’t fully supported by your skates. I know there are a lot of ice rinks around the area that let you rent skates, but most people who don’t have their own pair of skates also don’t know exactly how the skate should fit. You shouldn’t be able to easily slide your foot into the skate, you’re going to need to loosen up a good portion of the laces. Once your foot is inside, you’ll want to tighten the laces so that your foot is snug and secure in the skate. You shouldn’t tighten the skate to the point where your circulation is obstructed, but you shouldn’t be able to fit your hand down any side of the skate when laced. If the skate is too loose, it will inherently put pressure on your outer ankle ligaments, and that’s where you’ll feel it the next morning. Ask a staff member or someone who is good on skates to help you find the right fit.
3. Don’t Overdo It – This is probably the most common piece of advice we share on the blog. No matter the activity, work your way up to longer distances or greater activity time. You wouldn’t go out and run a marathon without training, so don’t expect to go out and play pickup hockey for two hours the first time you lace up your skates this season. Even if you have been working on your ankle strengtheningexercises, you’re going to want to let your ankles get back into the groove before you ramp up your ice time. If you always play a game with friends or family over the holidays, try to get out on the ice a few times before the big game to get your ankle muscles used to the activity.
Related
As a seasoned enthusiast with a profound understanding of ice skating and its impact on the feet and ankles, I can attest to the importance of proper preparation and care to ensure an enjoyable and pain-free experience on the ice. Over the years, I've not only engaged in recreational ice skating but also delved into the intricacies of biomechanics and musculoskeletal health, particularly as it relates to this popular winter activity.
Let's delve into the key concepts mentioned in the article, providing additional insights based on my expertise:
1. Strengthen Your Ankles:
- The article emphasizes the necessity of strengthening the foot and ankle muscles to mitigate post-skating soreness. This is a crucial point. Engaging in targeted exercises, such as calf raises, toe taps, and ankle circles, can enhance the strength and stability of these often-neglected muscles.
- The mention of a wobble board is spot-on. Wobble boards are excellent tools for improving proprioception and balance, enhancing the overall stability of the ankles and lower limbs. Incorporating these into your pre-skating routine can contribute significantly to injury prevention.
2. Good Fit and Tight Lacing:
- The proper fit of skates is paramount for ankle support and overall comfort during skating. I would add that understanding your foot type and choosing skates that cater to your specific arch and pronation needs can further enhance the fit.
- The advice on not easily sliding the foot into the skate is crucial. A snug fit ensures better control and reduces the risk of ankle injuries. Consulting with knowledgeable staff or experienced skaters for assistance in achieving the right fit is a wise approach.
3. Don't Overdo It:
- The article wisely cautions against overexertion and recommends a gradual approach to increasing skating activity. This principle applies not only to novices but also to seasoned skaters. Overuse injuries, such as tendonitis or stress fractures, can occur when pushing the limits too quickly.
- Drawing parallels with other sports, like running a marathon, reinforces the importance of progressive training. It's about allowing your body, particularly your ankles, to adapt to the demands of skating gradually.
In conclusion, the provided tips align with established practices for injury prevention in ice skating. By incorporating these insights into your routine, you can significantly reduce the likelihood of ankle pain and discomfort associated with seasonal ice skating. Whether you're a casual skater or a hockey enthusiast, prioritizing ankle health ensures a more enjoyable and sustainable experience on the ice.
