Winter-Proof Your Feet and Ankles With These Injury Prevention Tips

How to Prevent Foot and Ankle Injuries

An ankle injury might be last on your list of wintertime stressors, but it’s a real possibility.

Every winter, doctors see a big spike in sprains, twists and fractures. Frostbite also takes a toll on the lower extremities this time of year.

But with proper footwear, some intentional movements, and a little diet and exercise, you can make sure your feet and ankles stay safe, secure and warm this winter.

1. Wear the Right Footwear

Proper footwear can be the difference between an injury-free winter and a bad ankle sprain. Make sure your shoes or boots have:

• Non-slip soles to give you better traction
• Ankle support to prevent rolling
• Thick, insulated lining to trap heat
• Waterproof outer material to protect your feet from water

2. Move Slowly on All Surfaces – Even Ones That Look Safe

Ankle injuries often happen when you’re moving too fast on unsafe surfaces, leading to a trip or a fall. When moving around outdoors, focus on taking short, controlled steps, and use support if available.

You should slow down even if you believe your surfaces are safe; there could be black ice lurking beneath the snow ready to send you tumbling.

3. Get a Good Stretch Before All Activity

Tight muscles are more likely to get injured, and the cold weather can make it harder to keep those muscles loose. Before engaging in any outdoor activity – whether it’s shoveling, exercising or just walking the dog – you should spend a few minutes stretching to keep your muscles nice and limber.

You can also incorporate balance exercises (like tai-chi or simply standing on one side for 30 seconds) to strengthen your ankles and help prevent falls.

4. Check the Weather Before Going Outside

Sometimes the weather is simply too harsh to allow safe outdoor activity of any kind. Always check your local weather report before heading out.

If the temperatures drop below 0 degrees Fahrenheit, it’s snowing heavily, or the roads and sidewalks are still snowy/icy from a recent storm, you should consider staying inside until conditions improve.

5. Keep Up With Your Diet and Exercise Routine

While unlikely to have an instant effect on your safety, proper diet and exercise can better prepare your body for the long winter ahead.

A well-balanced diet can help prevent the seasonal weight gain many of us experience this time of year. Keeping your weight down can reduce the pressure placed on your feet and ankles.

Drinking lots of warm liquids can also help increase blood circulation, which not only helps to nourish your muscles, but can provide relief to those who experience arthritis pain in the winter.

What to Do if You Hurt Your Foot or Ankle

Mild ankle injuries can usually be treated using at-home remedies. If you’re injured, avoid strenuous physical activity that uses your ankles (like running, walking, shoveling, etc.) for at least the first few days after getting hurt.

Applying ice or a compressive wrap to the affected area can help reduce swelling, while over-the-counter pain medicine can alleviate any soreness associated with the injury.

Once the swelling begins to subside and you can use your ankle without issue, you can begin gradually returning to your normal physical activities. Don’t overdo it or you could risk reinjuring yourself or making the initial injury worse.

If after a few days your ankle pain doesn’t seem to be improving or it’s getting worse, reach out to your doctor. You could have a more serious condition in need of advanced treatment.