Winter brings with it a unique set of challenges for foot and ankle health. The combination of icy surfaces, bulky footwear, and increased physical activities such as winter sports can lead to a higher incidence of ankle injuries. Understanding these injuries, their prevention, severity, and treatment options is crucial for maintaining mobility and health during the colder months.

Common Winter Ankle Injuries

1. Ankle Sprains: Sprains are among the most frequent winter injuries. They occur when the ligaments stabilizing the ankle are overstretched or torn, often due to slips on icy surfaces or sudden twists during activities like skiing or snowboarding. There are two primary types of ankle sprains: inversion sprains, where the ankle rolls inward, and eversion sprains, where it rolls outward.

• Stress Fractures: These are tiny cracks in the ankle bone caused by repetitive force or overuse. In winter, these often result from falls on hard surfaces or improper footwear that doesn’t provide adequate support or traction. Stress fractures can cause significant pain and swelling, making it difficult to stand or walk.

• Achilles Tendonitis: Results from inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. This condition is aggravated by cold weather as it causes tissues to tighten, increasing the risk of injury during activities like ice skating or cross-country skiing.

Ankle Injury Prevention Strategies

Preventing ankle injuries in colder months involves a combination of appropriate footwear, physical preparation, and environmental awareness.

1. Wear Proper Footwear It may seem obvious, but footwear plays a critical role in preventing ankle injuries. Choose shoes with non-slip soles to provide traction on icy surfaces and ensure they offer adequate support around the ankle. Insulated and water-resistant materials are also important to keep feet warm and dry, reducing the risk of frostbite.

• Stay Physically Active Maintaining physical activity during winter helps prevent conditions like plantar fasciitis and Achilles tendonitis by keeping muscles flexible and strong. Incorporate stretching and low-impact exercises into your routine to maintain mobility and reduce tightness in the legs and feet.

• Environmental Precautions Ensure that walkways are shoveled and salted to minimize slipping hazards. Snow and ice can make winter walks and runs much more treacherous, so head out with care and test surfaces for slipperiness before proceeding and take shorter, more cautious steps. If your favorite routes are covered in ice and snow, and have the option to run or walk indoors, take advantage of it.

Severity of Ankle Injuries

The severity of ankle injuries can vary widely, so visit an orthopedic specialist if your angle pain lingers or is disrupting your daily activities. Injuries can include:

• Mild Sprains: These involve slight stretching of ligaments with minimal pain and swelling.
• Moderate Sprains: Partial tearing of ligaments can cause significant discomfort and instability.
• Severe Sprains: Complete tears may require surgical intervention if they result in chronic instability.
• Stress Fractures: If untreated, these can progress to full fractures requiring immobilization or surgery.
• Achilles Tendonitis: Untreated inflammation can lead to tendon degeneration or rupture.

Common Treatments

Treatment approaches depend on the type and severity of the injury:

1. Rest and Ice For mild sprains and stress fractures, rest is crucial to allow healing. Applying ice can reduce swelling and alleviate pain.

• Compression and Elevation Using compression bandages can help manage swelling, while elevating the injured limb above heart level aids in reducing inflammation.

• Physical Therapy Physical therapy is beneficial for restoring strength and flexibility post-injury. It is particularly useful for moderate to severe sprains and Achilles tendonitis.

• Surgical Intervention In cases where conservative treatments fail or if there is significant structural damage (e.g., severe sprains), surgery may be necessary to repair torn ligaments or tendons.

Winter conditions pose a real risk for ankle injuries due to slippery surfaces and increased physical activity in cold environments. By understanding common injuries such as sprains, stress fractures, and Achilles tendonitis, you can take proactive measures to prevent them. Proper footwear, maintaining physical activity, and taking environmental precautions are key strategies for prevention. In case of injury, timely treatment ranging from rest to surgery is essential for recovery and preventing long-term complications. Staying informed about these risks ensures a safer winter experience while enjoying seasonal activities. If you have an ankle injury, visit with one of the foot and ankle specialists at OCC’s Advanced Orthopedic and Sports Medicine’s Specialists.