Some common winter and snow sports injuries related to the foot and ankle include:

* Frostbite- The symptoms include skin-color changes, from blue to whitish, and a feeling of burning or numbness;

* Blisters- Friction in winter sports footwear often cause blisters;

*  Neuromas- Enlarged benign growths of nerves between the toes are caused by friction in tight footwear and can result in pain, burning, tingling and numbness.  Neuromas require professional treatment, including an evaluation of skates and boots, from a podiatric physician;

* Sprains and strains-  The stress of skiing and skating can result in sprains and strains of the foot and ankle.  They can be treated with rest, ice, compression and elevation (RICE).  If pain persists, seek medical attention from a podiatric physician; and

* Subungual hematoma- Pressure in the toebox of a ski or skate can cause bleeding under the toenail known as subungual hematoma.  This condition should be treated by a podiatric physician to prevent the loss of a toenail.

Podiatric physicians recommend properly fitted shoes or boots to prevent winter and snow injuries.  With adequate preparation and proper equipment, you can prevent most injuries common to winter and snow sports.

* Maintain an adequate fitness level all year round.  Being fit is the best way to avoid most sports-related injuries in winter.

* Find a buddy who enjoys your sport.  Never participate in winter sports alone.

* Warm up thoroughly before activity.  Cold muscles, tendons and ligaments are vulnerable to injury.  Make sure to cool down thoroughly afterwards, as well.

* Wear several layers of light, loose, water-and-wind-resistant clothing for warmth and protection.

* Wear proper footwear in good condition and keep feet warm and dry.  Footwear should provide ample ankle support, as well.

* Wear a blended sock that “wicks” sweat away from the skin.  Consult your podiatric physician for recommendations.

* Drink plenty of water before, during and after your sports activity.

* Move to a warm, dry environment if your feet get wet.  The skin tissues of wet, cold feet are in danger of freezing (frostbite).

Extreme exposure of your feet to cold over a prolonged period can lead to a serious condition called frostbite.  However, you do not necessarily need to be exposed to extremely cold temperatures to get frostbite.  Even cool temperatures coupled with wet socks can induce frostbite.

Symptoms include pain and a burning sensation in the exposed areas, numbness in the toes or feet, and changes in skin color, from pale or red to bluish-gray or black.  Children, the elderly, and people with diabetes are more prone to frostbite because of the size of their extremities or poor circulation.  People who live or work outdoors also have higher likelihood of contracting frostbite because of their increased exposure to the cold.

There are various degrees of frostbite with frost nip (first degree) being the most commonly encountered by people who live in very cold climates or do a lot of outdoor activity in the winter.  Skin may feel stiff to the touch, but the tissue underneath is still warm and soft.

Superficial frostbite (second degree) and deep frostbite (third degree) are serious medical conditions that must be treated by a trained medical professional.  Skin will feel hard and frozen to the touch and blistering will happen.  In some severe cases, doctors may have to amputate frostbitten limbs to prevent severe infection.

Mild frostbite initially can be treated by getting out of the cold and moving to a warm envirionment.  Keep the feet dry and warm; warm the skin gradually by using warm compresses or immersing the feet in warm water (101 to 104 degrees fahrenheit) until sensation returns.  Do not use direct heat such as heating pads or fire, and do not disturb any blisters.

Frostbite is very serious, and if you suspect you have it, seek professional help from a podiatric physician for any foot and ankle related concerns.  Prompt diagnosis and proper treatment are essential; they can literally save your toes.

I perform a similar technique to augment healing of tendon tears or chronic tendonitis in the foot and ankle.  Utilized in the correct clinical situation, several of my patients have experienced resolution for their symptoms.  Autologous Platelet Conditioned Plasma/Platelets with Ultrasound Guided Injection (ACP) also called (APC) is a procedure I have been performing for several years with a high rate of success.  Many patients appreciate this alternative to surgery with reduced pain and faster recovery time.

Many people mistake ankle fractures for ankle sprains, especially if they are able to walk on the injured foot.  The ability to walk on the foot is not a good test to determine a sprain versus a fracture because it is still possible to walk with less-severe injuries.

Mistaking an ankle fracture for an ankle sprain can have serious consequences when the foot does not heal correctly.  An ankle fracture involves a crack or break in the bones that form the ankle joint.  A sprain involves the ligaments that hold the ankle bones together.  Both injuries can happen silmultaneously when the ankle moves beyond its normal range of motion, but a fracture requires more complex treatment than a sprain.

Telltale signs of a fracture include:                                                                                                                                                               

* Bruising

* Blisters

* Significant Swelling

* Bone Protrusion from the Skin

Those with undiagnosed fractures can have a higher risk of developing infection, arthritis and foot deformities that may make it impossible to walk normally again.

Don’t let a fall keep you off your feet for too long; call our office right away if you suffer from an ankle or foot injury to make sure you receive a proper diagnosis and treatment.

* TheraPED and TheraTOES- Give the gift of pampering.  Help stretch your achy and cramped feet and revitalize your toes.  www.healthenterprises.com/foot-therapy

* Adwill Labs’ Dr.’s Remedy Enriched Nail Polish- Give the gift of nail polish that will promote more beautiful nails that look healthier and stronger.  www.remedynails.com

* O’Keefe’s Health Feet- Another pampering gift.  Remedy dry and cracked feet with this cream.  It’ll smooth and revitalize the skin.  www.okeeffescompany.com

* Injinji’s Performance Series Toesocks- for the athlete on your list, these anti-friction, contoured socks encourage healthy circulation and eliminate skin-on-skin contact between toes to prevent blisters.  www.injinji.com

* FitFlop’s- For the entire family, these shoes/clogs and boots with urban flair are the rage this season.  FitFlop even has sandals for vacation or those living in warmer climates.  www.fitflop.com

Of course, we have gift items available for sale in my office such as;  extra depth shoes, slippers and flip flops (with arch support).  And stocking stuffers such as; Mango Magic foot moisturizer, foot rollers to relieve plantar fasciitis pain and Coverlet bandages.

Help keep your family members on their feet!  Anyone with diabetes should follow these guidelines:

1) Inspect your feet daily.  Check for cuts, blisters, redness, swelling or nail problems.  Call our office to schedule an appointment if you notice any changes in your foot or ankle.

2) Moisturize your feet.  Use a moisturizer to keep dry skin from itching and cracking.  Bot DON’T moisturize between the toes- this can lead to increased moisture and may cause fungul infection or rubbing between the toes.

3) Keep your feet warm and dry.  Don’t get your feet wet in snow or rain.  Wear warm socks and shoes in the winter.

4) Have your feet checked in our office at least once a year or more often if poor blood flow to the foot or nerve damage is present.

* Wear appropriate shoes for the task.  No matter how warm it is, don’t wear sandals.  Wear sturdy leather shoes with support to protect your feet from sharp objects, including the blades of power equipment.

* Keep children away from power equipment.  Protect your kids and others from severe trauma.  Leaf blowers, power lawn mowers and chain saws should not be left out where kids are playing or where other inexperienced users can have access.

* Don’t work on wet surfaces.  Don’t work on wet surfaces.  Ankle sprains and fractures can easily occur from slipping on wet grass or leaves, especially when carrying heavy loads across the yeard.

* Remember, yard work is a workout!  Before starting your yardwork, warm up and perform stretching exercises, just as you would before working out at the gym.  By stretching prior to activity, you can help avoid stressing muscles and tendons in the foot, ankle and calves.

Enyoy the beautiful fall season but be sure to protect your feet and ankles from yard-work injuries and mishaps.

However, for some people-particularly those who overdo or who don’t properly train or warm up- these benefits can come at a price: sports injuries.

The types of sports-and-exercise related injuries most commonly seen by a podiatric physician are the following:

Ankle sprain is a common injury to the ligament, one of the bands of tough, fibrous tissue that connects two or more bones at the joint and prevents excessive movement at the joint.  Sprains that do not show improvement in three days should be seen by a podiatric physician.  Investing in 5-10 minutes of stretching and warming up and wearing the right shoe for the sport you are participating in can help prevent this common athletic injury.

Muscle strain is defined as either a partial or total tear of muscle fibers in the muscle itself or the origin of the muscle.  Exercisers frequently strain their lower leg and foot muscles during rapid movement sports such as tennis, basketball, racquetball, running and sprinting.  Improper and inadequate warm-up and stretching are some of the contributing factors in this type of injury.  Minor strains should heal in 1-2 weeks with rest.  If pain lingers longer, consult a podiatrist.

Tendonitis is a common type of ankle and foot problem, defined as an inflammation of the tendons- the tissue that connects muscles to bones.  The most common, Achilles tendonitis, is where inflammation is located at the back of the leg where the tendon attaches to the foot (heel pain).  In sports, a tendonitis injury is usually the result of abnormal foot biomechanics, excessive foot pronation (tendency of the arch of the foot to flatten out too much), and history of overuse in a specific sport (e.g., basketball, tennis, running, volleyball), which requires continuous high-impact repetitive movements.  Contact your podiatrist if ankle pain does not improve or worsens after a few days of rest and ice therapy.

Stress fractures are hairline breaks resulting from repeated stress on the bone.  High-impact sports such as running, gymnastics and volleyball can increase the risk of stress fractures.  To prevent stress fractures, wear shoes that provide sufficient padding and support when you walk, run, dance or perform any other activities that stress the bones of the foot.  If continued pain persists, contact your podiatrist.

Plantar fasciitis (heel pain) is caused by inflammation of the connective tissue that stretches from the base of the toes, across the arch of the foot, to the point at which it inserts in the heel bone (the soles of your feet).  Inflammation is caused by overuse with excessive foot flattening and is aggravated by tight calf muscles.  Aerobic activities such as walking or running are usually related to this injury, but it can also result from basketball, football or softball.  Customized orthotics (custom devices for shoes) along with an appropriate stretching program, may be prescribed by your podiatrist to help alleviate pain.

The following precautions should be taken to prevent sport-related injuries:

* Don’t be a “weekend warrior”, packing a week’s worth of activity into a day or two.  Try to maintain a moderate level of activity throughout the week.

* It is extremely important for anyone participating in a sport to properly warm up prior to actually participating in the sport.

* Learn to do your sport right.  Using proper form can reduce your risk of “overuse” injuries such as tendonitis and stress fractures.

* Remember safety gear.  Depending on the sport, you may need knee and wrist pads or a helmet.

* Accept your body’s limits.  You may not be able to perform at the same level you did 10 or 20 years ago, nor will you recover as quickly.  Modify activites if necessary.

* Increase your exercise level gradually; strive for a total body workout of cardiovascular, strength training and flexibility exercises.  Cross-training reduces injury while promoting total fitness.

Tip: Whether an injury is acute or chronic, there is never a good reason to try to “work through” the pain of injury.  When you have pain from a particular movement or activity, STOP and GET IT CHECKED.

Every child matures physically at his or her own rate and has a different degree of athletic ability.  No amount of training can improve a child’s natural athletic ability, but training helps improve coordination and therefore, performance.  Parents should encourage their children to participate in sports but never forget that competition should be fun.

One of the most important ways to avoid injuries in all sports is stretching and warm-up exercises before beginning the activity.  Warming up helps loosen muscles and prevent injuries in athletes of all ages.  In addition, it is extremely important to wear the correct shoes for the sport.  Your podiatrist can help you choose the right shoes for your children. 

According to podiatrists, overuse injuries occur from repetitive actions that put too much stress on the bones and muscles.  All kids who play sports can develop an overuse injury.  Foot injuires can include:

Blisters are caused by friction when shoes and socks rub repeatedly on the skin.  Keep your child’s feet as dry as possible: wet shoes, boots and socks will cause blisters far more quickly than dry ones.  Consult your local podiatrist to ensure that shoes fit correctly and for treatment of blisters, especially if your child has diabetes.

Sever’s Disease is an injury to a child’s developing foot structure, specifically an inflammation in the heel’s growth plate due to muscle strain and repetitive stress.  It is common in young athletes and children between 8-14 years of age, when the child’s bones are still in the growth stage and the growth plates have not become solidified.  Rest, ice and a padded heel insert–and in some case, custom foot orthotics–are some treatments usually prescribed by a podiatrist for this condition.

Turf Toe is a painful hyperextension of the big toe joint typically caused by playing on artificial turf or grass.  Children involved in sports played on grass or turf (e.g., baseball, soccer and football) should be particularly careful.  The remedy is usually “RICE” (Rest, Ice, Compression,Elevation) and orthotics (custom devices for shoes) prescribed by your podiatrist.

Shin splints are micro-tears or inflammation of the anterior leg muscles that cause pain and discomfort on the front of the lower parts of the legs.  They are often caused by repeated running on hard surfaces or overtraining at the beginning of a sports season.  Some ways of preventing this injury are proper stretching and warm-ups, wearing shoes designed for your child’s sport and custom orthotics (custom devices for shoes).