Most long-time skiers have suffered an ankle injury, in fact, one in 10 skiing related injuries are the ankle. It doesn't matter if you're an avid participant or you're trying it for the first time, preparation will help you stay injury-free. So, before you hit the slopes, here are some tips on how to prevent ankle injuries while skiing.
Ankle injuries while skiing
What’s important to note with skiing related ankle injuries, is their severity. Most are quite severe, with fractures, tears, ruptures and ligament sprains being the most common. These are not only painful with a long rehab, but will often cut short a ski trip if they’re not braced and treated properly.
Ankle injuries will most often occur when landing a jump on the wrong ankle, turning too sharply on uneven snow or as a result of dodging fellow skiers, snowboarders or the dreaded hidden trees of Kosciuszko! (or just any trees if you’re skiing somewhere else).
How to prevent ankle injuries while skiing
When skiing, your ankles and feet are under a high level of strain, therefore, stabilising with a brace is one of the best ways to protect your ankle from injury or to support the ankle if you have previously suffered an injury.
For a full guide on picking the right ankle support for you, check out our guide here: Selecting the Right Ankle Brace for your Injury.
A good rule of thumb is; if you do not have an ankle injury, then wearing a compression support will provide injury protection while still allowing for full range of motion.
If you have previously been injured then it is recommended that you wear a semi-rigid support with compression and strapping which will stabilise the outside of the ankle. Try the Sports Ankle Dynamic.
Stretching, strengthening and exercise
If the ankle and lower leg muscles are strong, then the risk of injury is reduced. With ankle issues, there are a wide range of exercises which will help to build strength, stability and flexibility.
A few simple ones which can be done daily are:
- Alphabet toes: trace the alphabet in the air with your toes 3 times in a row to promote ankle movement.
- Towel curls: Sitting down, place your feet on a towel and scrunch your toes to move the towel back and forth. Add weight to the towel for a challenge.
- Balance exercises: Stand on one foot for 60 seconds, then alternate. Repeat with your eyes closed.
- Single-leg balance: begin standing upright on feet spread hip-width apart. Step forward onto one foot and hold your balance on that foot. Try to maintain your balance for 10 seconds. Video here: Single-Leg Balance.
If you have an ankle injury, it is always best to see a physiotherapist who can recommend stretches tailored for your rehabilitation.
Wearing insoles for ankle pain
Wearing correct fitting insoles while skiing, as well as day to day life, not only helps your ankles but also your knees, hips, back and your entire posture and stability.
To find the right insole, speak with a orthotist or podiatrist. Or you can call, email or chat with a Bauerfeind expert. We have a wide range of insoles for every foot, no matter the size or shape. Details to contact us are below.
For assistance selecting the right product for your needs, book a video consultation with a Bauerfeind expert: Book Video Call, or call us on 1300 668 466.
Do you have private health? Most private health extras will cover Bauerfeind Products, check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.
Bauerfeind products are developed at our innovation and manufacturing facility in Zeulenroda, Germany. Based on years of scientific research, our award-winning braces and support garments are highly recommended by medical professionals and athletes worldwide.