Take care of your skating feet (part 2)
Both embarrassing and painful foot problems are often a part of everyday life for synchro skaters. (Credits: Ru-Pho - 2020)
Heel diseases can be very annoying for athletes who have to wear hard boots for many hours per week, and often, training gets very difficult due to severe pain.
There are 3 main types of ankle problems, explains Martina Ricci, doctor, synchro skater for 18 years, and editor for Jura Synchro.
After having detailed what pump bump and Achilles tenosynovitis in the first part are, let's talk today about the two other ones:
Overuse (skating too many hours per week or per day, too many jumps, working too long on the same exercise) commonly leads to inflammation of the Achilles tendon. The tendon can be tender at the touch and painful when moving our ankle; sometimes, it is also associated with a pump bump.
- Reduce training hours per day or per week, reduce the number of jumps/painful steps per day.
- Check the foot alignment in the boot with your doctor to correct it if necessary.
- Do daily appropriate stretching and strengthening exercises of your calf (gastrocnemius and soleus muscles) during off-ice sessions and by yourself at home, too.
- Use gel heel cushions/insoles in your shoes when off-ice to improve shock absorption and allow your tendon to rest. Avoid wearing rigid back shoes, avoid running on hard surfaces and uphill during off-ice training.
- Ice on the painful area is always helpful.
- Anti-inflammatory medications and physical therapy can be indicated in severe cases, ask your doctor.
It is a tenosynovitis of the anterior tibialis toe extensor tendons. More concretely, it's a pain, redness and even a scar that can appear on the anterior area of our ankle, right where the boot tongue and laces push when bending the ankles. Is it caused by pressure on these tendons with ankle dorsiflexion and knee flexion, so basically in most skaters' steps.
It is worsened by improper lacing technique (too tight upper part of the boot) and stiff boot tongue. Sometimes it happens when the athlete suddenly reaches a higher skating level (ex. moves to a higher category or stronger team, increases training sessions, tries more difficult steps or hardly works on skating skills, restarts straining after a long period of rest) because he is requested to bend his ankles much more than what he was used to.
- Change/add the tongue padding: it can be with either dense foam with air cells, a gel center or sheepskin. Wearing a gel pad around your ankle could be really helpful.
- Change your lacing technique to prevent excessive pressure during the maximum ankle and knee flexion.
- Get your feet some rest, and always remember to increase your training schedule gradually.
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