When the snow comes in the winter, there are many winter activities we can enjoy. However, these activities can be very challenging and can put a considerable strain on your feet and ankles. Even just going about your daily activities can present many hazards.
Generally, common sense will help people to get through the winter without any severe injury. However, these tips to prevent ankle injuries during winter should provide some clear guidelines no matter how active you plan to be.
Warm Up
Warming up is essential any time of the year, but during the winter you really need to make sure you have an effective warm-up routine in place. As the weather is a lot colder, it will take a little bit longer to get the blood flowing to the muscles.
You want to make sure that you are fully warmed up before you start your exercise as the conditions will be much more challenging than in the summer. Do light stretches and listen to your body. If you notice any stiffness after five minutes, then skip the session.
Wear the Right Shoes/Skates
Always ensure that you have right fitting shoes or skates before you start exercising. Skating and running on slippery pavement can be demanding on your feet and ankles, so it is vital you have the right level of support. Trust us, the extra investment will be a lot cheaper than having to deal with a broken ankle.
Keep Hydrated
People often laugh when you say that you can get dehydrated during winter activities, but it is a genuine problem. We usually wear extra layers, and many winter sports require a lot of energy – both factors which can lead to dehydration.
Making sure you consume enough water will help support the muscles of your body to function effectively. Without it, you are increasing the risk factors of an injury to your ankle during your exercise.
Take It Easy
Make sure you don’t overdo it by staying on the ice for too long or going for a run in inclement weather. Winter sports activities take a different kind of endurance, so make sure you start preparing before the snow and ice arrives. Once the season comes, take it easy during your first few sessions so that you give your ankles ample time to build up strength.
Also, if you feel any strains or pains stop exercising immediately and rest. It is crucial that you give your ankle time to recover, as any weakness will create imbalances which could lead to injuries such as ankle strains or ligament tears.
Be Aware of Potential Hazards
The winter brings all kinds of additional hazards which you need to be mindful of when you do your exercise. Avoid running in poor light or in unfamiliar areas.
It also makes sense to take precautions in and around your home. Make sure you salt walkways outside your house and pay attention when going to-and-from the car. Ensure you wear shoes with good traction and take your time.
Colorado Center for Orthopaedic Excellence 