Our Foot and Ankle Specialists Recommend Taking These 5 Precautions
Winter is a season of cozy sweaters, festive holidays, and family get-togethers. It’s also a season of unsure footing, as icy sidewalks and slippery steps pose a threat to foot and ankle health.
The best way to treat an injury is prevention. Here’s what you need to know about common winter foot and ankle injuries and the best ways to prevent them.
Common Winter Foot and Ankle Injuries
Our foot and ankle doctors see an uptick in patient volume during the winter. Cold weather conditions create a perfect storm for foot and ankle injuries, including slips, trips, and aggravated chronic conditions.
Here are some of the most frequent issues our foot and ankle specialists treat during the winter.
Ankle Sprains
Slippery surfaces increase the likelihood of losing your footing, leading to twisted or sprained ankles. When the ligaments in your ankle are stretched or torn, you might have pain, swelling, and difficulty walking. Completely torn ligaments indicate a severe sprain, causing extreme pain, swelling, and ankle instability.
Fractures
Falling on ice or hard surfaces can cause fractures, which is a partial or full break in a bone. Typically, the hand and wrist area take the brunt of the impact when the person falling tries to brace themselves. The foot and ankle area are also high-risk for fall-related fractures, especially if stairs are involved.
Stress Fractures
A stress fracture is a small crack in a bone caused by overuse or repetitive force, such as running long distances and jumping. Athletes involved in winter sports can reduce the risk of stress fractures through proper warm-ups.
Achilles Tendonitis
Cold weather restricts blood flow, causing tendons to feel tight and stiff. When leg muscles are stiff and less flexible, it can place additional pressure on the Achilles tendon, causing Achilles tendonitis. If you have Achilles tendonitis you may feel pain and stiffness in your lower leg and heel.
Our foot and ankle doctors mostly see Achilles tendonitis in runners or athletes, but it can affect anyone, especially if you’ve recently increased your activity levels.
Plantar Fasciitis
The band of connective tissue forming the arch of your foot is called the plantar fascia. Plantar fasciitis is a condition that occurs when you develop severe plantar fascia inflammation. If you have this condition, you typically experience heel pain, especially when you first wake up or after periods of inactivity.
How to Prevent Foot and Ankle Injuries This Winter
Prevention is key to staying healthy this winter. Our foot and ankle doctors recommend taking these five precautions.
Wear Stable, Weather-Appropriate Footwear
Choose shoes or boots with non-slip soles so you maintain traction on icy or snowy surfaces. Footwear that offers good support, such as high-top boots, helps reduce the risk of rolling or twisting your ankle.
Stay Active, But Be Mindful Winter Of Conditions
Cold weather, snowy terrain, and icy conditions are no reason to stop pursuing your fitness goals. Maintaining an active lifestyle keeps your muscles and tendons flexible and reduces the risk of injury.
Before heading outside to exercise, take a few minutes to stretch and warm up your feet and ankles. Warming up helps your body prepare for cold weather and further movement and reduces the risk of stiffness or injury.
Eat Healthy and Stay Hydrated
Proper nutrition and hydration are the foundation of joint and muscle health. Eating a vitamin-rich, balanced diet promotes bone strength, while staying hydrated prevents muscle cramps.
Dress In Layers to Protect Your Feet and Ankles
Cold weather challenges your joint and muscle health in numerous ways. Many people with preexisting conditions like arthritis report increased joint pain and stiffness during the winter months.
You can protect your feet and ankles by wearing appropriate winter socks that wick away sweat, but keep your feet warm and dry.
Address Conditions and Injuries With Care From a Foot and Ankle Doctor Near You
Do you have a chronic foot and ankle condition that gets worse during cold weather? Are you experiencing foot pain and discomfort for the first time, but don’t know why?
The foot and ankle doctors at Mid-America Orthopedics can get to the bottom of the issue and create a personalized treatment plan.
With the right precautions, you can protect your feet and ankles from injury and enjoy all the activities this season has to offer. However, accidents happen, and some medical conditions are past the point of prevention.
Call (316) 630-9300 to make an appointment with one of our experienced foot and ankle doctors.