It’s that time of year again when we hit the slopes. Skiing is a great winter sport that all ages can enjoy. Like all physical activity, it can be challenging, especially as it tends to be something that we do only once a year. This thrilling activity loses its fun though when you are in pain. Plantar Fascia pain is commonly experienced in skiers, affecting the connective tissue on the bottom of the foot. In this blog, we will look at the causes, and symptoms and give tips for managing plantar fascia pain while skiing.
What is plantar fascia pain?
The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, connecting your heel to your toes. It acts like a shock absorber and supports the arch of the foot. This tissue easily becomes unhealthy, irritated, and inflamed, causing pain and discomfort. This problem is commonly seen in athletes, especially those who participate in skiing and other winter sports.
Causes of plantar fascia pain in skiing.
Plantar fasciitis is often caused by repetitive stress and strain on the plantar fascia. In skiing, this can occur when the foot is repeatedly flexed and extended, mainly when navigating slopes or performing tricks. The constant impact of skiing can also cause stress on the plantar fascia. Other factors that can contribute to plantar fasciitis include:
Poor footwear: Wearing shoes or boots that do not provide adequate support can put additional stress on the plantar fascia.
Tight calf muscles: Tight calf muscles can pull on the plantar fascia, causing strain and irritation.
Overload/overuse: Skiing too frequently or for extended periods can lead to the overloading of structures, including plantar fasciitis.
Symptoms of Plantar Fasciitis in Skiing
The most common symptom of plantar fascia Pain is pain in the bottom of the foot, particularly near the heel. The pain is often worse in the morning or after periods of inactivity and may improve with movement. Skiers with plantar fasciitis may also experience the following:
Stiffness in the foot or ankle Swelling or inflammation Tenderness or sensitivity on the bottom of the foot Still not sure if you have plantar fascia pain? – Check here.
LEARN MORE ABOUT HOW I CAN SUPPORT & GET RID OF YOUR FOOT PAIN. CLICK HERE.
Tips for Managing Plantar Fasciitis in Skiing
If you are a skier who experiences plantar fasciitis, there are several steps you can take to manage the condition and reduce your symptoms. Here are a few tips to consider:
Wear the Right Footwear: Investing in a high-quality pair of ski boots that provide adequate arch support and cushioning can help reduce stress on the plantar fascia. Look for boots with a supportive insole and a flexible sole that allows for natural foot movement. You can also put innersoles into boots that provide little support. This blog will help The Best Shoes For Plantar Fasciitis.
Stretch Before and After Skiing: Stretching your calf and plantar fascia before and after skiing can help reduce tension on the plantar fascia.
Use Ice Therapy: Applying ice to the bottom of the foot can help reduce inflammation and relieve pain. Try using a cold pack or a bag of frozen vegetables wrapped in a towel for 15-20 minutes at a time.
Reducing load: If you are experiencing plantar fasciitis, it is important to offload the foot to allow it to settle. It’s all about load management. You will probably have to avoid skiing or engaging in other high-impact activities for a short while before gradually returning to these.
Correcting poor biomechanics: If your lower limb is not correctly aligned, this can put extra strain on the plantar fascia and other structures. This is often down to strength and stability in your core and glutes.
Identifying risk factors and then correcting them: Certain things can mean you are more prone to developing plantar fascia pain, being overweight, your hobbies, and even your job to name but a few. This blog will help you look at your risk factors.
Conclusion
Yes, this is a tricky problem to settle, but if you do the right things at the right time then this annoying foot pain does not have to spell the end of your week on the slopes. You now should have a better understanding of where to start, and what you can do to help. If you mean business or are desperate to be back on the slopes then my Plantar Fascia Pain Program is the perfect solution. Enroll today and you could be pain-free in a week. You will be ski-fit this year.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
