January is National Skating Month. Figure skating can be a great winter sport. However, all the twists, turns, quick stops and blade work can put a lot of stress on a figure skater’s feet, which can lead to foot pain and injury. Achilles tendonitis, plantar fasciitis, bunions, calluses, bursitis, neuromas, and sprains are common foot and ankle conditions that figure skaters may experience. But by taking a few precautions before you step on the ice, figure skating will be more fun and enjoyable. 

1. Wear properly fitted skate boots to prevent injuries and improve performance. Rental skate boots are fine if you don’t ice skate that often. However, if you do plan to ice skate regularly, you’ll need your own pair of figure skates. The most common cause of foot pain is from boots that are too small since young skaters have outgrown them. The boots will feel too tight at the ball of the foot even when the laces are loosened. This can restrict blood flow and nerve sensation to the feet. If the boots are too big, the skater may clench their toes while skating, causing foot cramps and creating an imbalance of their body weight over the blade. Also if the boots are too large, the skater may tie their laces too tightly. This can lead to foot tingling and “lace bite,” which is tendon inflammation on the top of the foot. To reduce these fit problems, have your boots checked by a fitting specialist.
2. Wear footed ice skating tights or socks made of thin, moisture-wicking microfiber. Never wear cotton socks with your skates since they don’t absorb moisture well, and they tend to be bulky which can cause blisters on your feet.
3. Keep your feet and body warm while skating. Dress in layers, wearing a sweater and/or jacket, which can be removed if need be. Also wear a hat and waterproof gloves. Also, you’ll stay warm if you keep moving on the rink.
4. Properly stretch and warm up your legs and feet prior to skating. Stretch your hamstrings, calves and Achilles tendons. Start out slowly. Skate around the rink for a few minutes before attempting any spins or jumps.
5. Learn proper technique, especially if you plan on skating regularly. Improper technique, like wobbling on your skates, may lead to foot pain.
6. Rest if you experience any foot, ankle, or leg swelling, inflammation or pain. Elevate your feet and apply ice to the affected area. If your pain or swelling persists or gets worse, stop all skating activities and see your doctor for evaluation and treatment.
7. If you have any foot conditions, like corns, calluses, bunions or hammertoes, or medical conditions that affect your circulatory system, see your doctor for evaluation before you start skating.
8. Wear custom orthotics, like the ezWalker^® Performance Insole, to help improve your skate boot fit and comfort. The ezWalker^® insole is custom made to your individual foot shape, providing proper biomechanical support of your medial, lateral and trans-metatarsal arches of your feet. Also, these insoles help control excessive pronation, or the rolling in of your feet, that can cause pain in rigid footwear like skating boots. Or if you have high arches or supinate (your feet roll outward), the ezWalker^® can evenly redistribute your weight over your feet and ankles, reducing pain and helping to prevent injuries.

By following these tips, you’ll better enjoy your figure skating experience, while preventing or reducing skating injuries and foot pain.

For more information on ezWalker^® Performance Insoles, contact us today. To order your pair of performance insoles, visit our online shop. 

Because … when your feet feel good, you feel good.

Tags: custom orthotics, ezWalker Performance Insoles, Foot Conditions, foot pain, Sports, Tips