Active feet to get the heart going!

It’s so important to stay active through the Winter months. To that end, what could be better than enjoying the beautiful scenery in Gatineau Park while cross-country skiing? Throughout the vast network of trails, you’ll spot graceful skiers practicing 2 different styles of cross-country skiing: classic and skate skiing. Both of these skiing styles will certainly make the heart muscles work hard and a few tips & tricks from your podiatrist will help you safely make the best of your time on the trails.

The classic style involves a skier placing their skis in the groomed tracks, putting their full body weight on one foot, pushing off and gliding forward with the weight transferring on the other foot. Smoothly repeating the process allows the skier to move forward. This can put repeated pressure on the forefoot and big toe. If you already have pain in the forefoot, it is important to consult your podiatrist to relieve pressure points causing pain and inflammation (osteoarthritis, metatarsalgia, plantar callus or corns, etc.). And if your ski boot is too tight, this can compress your foot and lead to additional pain and discomfort also known as “sesamoiditis” (pain under the big toe) or Morton syndrome. Make sure to ask your sporting equipment supplier to measure your feet properly to ensure the correct fit.

The skate style is more of a speed technique. Skate skiers move by propelling their skis outward the same way you an ice skater does. This technique allows the skier to put a lot of energy into each stroke, but can also increase the strain placed on the mid-foot and increase the risk of injury. If you have flat feet or if your arches have collapsed over the years, skate skiing can cause the foot to pronate more than usual. The pronation can lead to muscles and tendons stretching beyond their normal range and can even lead to foot and knee injuries. If this technique causes you pain, don’t hesitate to consult your podiatrist so they can prescribe the correct measures to spare you pain and injuries while practicing this lovely sport.

Finally, for those of you who aren’t keen to play outside when it’s cold out, we have a great tip for you! Buying a pair of good merino wool socks will keep your feet warm while you’re out on the trails. It’s important to still have a bit of space in your ski boots while you’re wearing the merino wool socks to maintain circulation in your feet and allow the wool to breath. Please note: If you have circulation problems such as Raynaud’s syndrome, talk to your podiatrist for advice tailored to your needs.

Don’t forget! Keep your feet moving for a healthy heart!

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