For many of us, winter sports are some of the best parts of the colder months. From skiing and snowboarding to hockey, ice skating, and sledding, they keep us moving and laughing when much of the world would rather hibernate. But winter activities also put a lot of stress on your feet and ankles. Cold temperatures, stiff boots, slippery surfaces, and high-impact movements can turn a great day into a painful one if you’re not careful.
There’s good news, though! Most foot and ankle injuries in winter sports are preventable. With a little preparation and awareness, you can protect your feet and enjoy the season safely.
Common Foot and Ankle Injuries in Winter Sports
Ankle Sprains
Ankle sprains happen when the foot rolls inward or outward too far, stretching or tearing ligaments. They’re especially common in skiing, snowboarding, basketball, hockey, and ice skating. Even a mild sprain can cause swelling, pain, and instability.
Repeated sprains are a problem because they can lead to chronic ankle instability, making future injuries more likely.
Achilles Tendon Strain
The Achilles tendon connects your calf muscles to your heel and absorbs huge forces when you jump, push off, or change direction. Overuse, tight calves, or sudden increases in activity can cause irritation or even tearing.
Heel and Arch Pain
Rigid boots and long hours on hard-packed snow can stress the heel and arch. Many people experience soreness under the heel, tight arches, or swelling in the feet after winter sports.
Stress Injuries to the Foot
Repetitive impact, especially without proper rest, can lead to stress reactions in the bones of the foot and ankle. These often start as mild pain and gradually worsen.
Why Foot and Ankle Safety Matters (Especially for Kids)
Foot and ankle injuries are some of the most common injuries in sports. In activities that involve running, jumping, cutting, or quick direction changes, the ankle alone accounts for nearly 25% of all sports-related injuries. These are often sprains that happen when the foot rolls or lands awkwardly.
Children and teens are especially vulnerable. According to the National Safety Council, sports injuries make up a large share of emergency room visits for kids, and younger athletes experience a higher rate of ankle and foot injuries because:
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Their bones and growth plates are still developing
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Balance and coordination are still maturing
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They often play multiple sports with little recovery time
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They may not recognize early warning signs of injury
That’s why early habits matter. Teaching kids to do the following can help protect them not just this season, but for years to come. Prevention at a young age reduces the risk of chronic ankle instability, recurring sprains, and long-term joint problems.
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Warm up properly
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Strengthen their ankles
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Wear well-fitted footwear
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Rest when something hurts
Why Feet and Ankles Are So Vulnerable in Winter
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Cold muscles and tendons are less flexible
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Boots limit natural foot movement
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Uneven and slippery surfaces increase fall risk
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High-impact landings stress joints and ligaments
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Fatigue reduces balance and reaction time
Your feet are the foundation of every movement you make. When they’re tired or unsupported, injuries happen more easily.
Simple Tips for Safer Winter Fun
1. Warm Up Before You Go
A quick warm-up makes a huge difference. Spend 5–10 minutes doing:
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Ankle circles
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Calf raises
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Light jogging or marching
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Gentle squats
This increases blood flow and makes your tissues more flexible.
2. Choose the Right Footwear
Your boots or skates should:
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Fit snugly but not painfully
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Support the ankle
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Keep your foot stable without cutting off circulation
Poorly fitted footwear is one of the most common causes of foot pain in winter sports.
3. Build Ankle Strength
Strong ankles are more resistant to sprains. Simple exercises help:
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Balance on one foot
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Resistance band ankle movements
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Heel raises
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Side-to-side hops (when appropriate)
4. Don’t Rely on Braces Alone
Ankle braces and taping can help, but they’re not a replacement for strength and balance training. Think of them as support, not protection.
5. Take Breaks
Fatigue is a major cause of injuries. If your feet or ankles feel weak or shaky, it’s time to rest.
6. Pay Attention to Pain
Pain is information. If something hurts:
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Stop
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Rest
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Ice if needed
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Don’t push through sharp or increasing pain
Can Orthotics Help With Winter Sports?
For some people, yes. Orthotics can provide extra support and stability inside ski boots, skates, and winter footwear, especially if you:
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Have flat feet or high arches
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Have a history of ankle sprains
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Experience heel or arch pain
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Feel unstable on uneven or slippery surfaces
Orthotics help by:
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Improving foot alignment
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Reducing stress on the Achilles tendon
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Distributing pressure more evenly through the foot
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Supporting the arch during long days in rigid boots
They’re especially helpful for people who notice foot pain after winter activities or who tend to “roll” their ankles.
That said, orthotics work best when paired with:
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Strong ankles
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Good balance
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Properly fitted footwear
They’re a tool, not a replacement for conditioning or safe movement.
If an Injury Happens: First Steps
For most mild foot and ankle injuries, start with RICE:
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Rest: Stop activity
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Ice: 15–20 minutes at a time
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Compression: Light wrap if swollen
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Elevation: Raise the foot above heart level
This helps control swelling and pain early.
Winter Sports Should Be Fun, Not Stressful
Most foot and ankle injuries happen because of fatigue, poor preparation, or ignored warning signs. A little attention to warm-ups, footwear, and strength can make a huge difference.
