How to Not Roll Your Ankles While Skating

For good ankle support, lace up your skates tightly.

Sore ankles are the number one complaint of amateur ice skaters. Painful, rolled ankles are caused by ill-fitting skates that allow your feet to turn inward. Wearing properly fitting skating boots will solve this problem. Every brand of skates has a different fit, so it's important to try on several pairs before making a purchase. If you’re renting a pair of skates at a rink, make sure that they fit well before you get out on the ice.

Things You'll Need

• Thin socks

Instructions

1. Try on skates that are a half to a whole size smaller than your shoe size. Manufacturers have different guidelines as to whether their skates are designed to be a half or whole size smaller than street shoes. Properly fitting skates should be snug enough to support your ankles but not so tight that they hurt.

2. Wear thin socks. Thick socks will not keep your feet warmer, and they can cause your feet to sweat and swell. The rink’s pro shop should sell tights or skating socks designed to absorb moisture and help prevent your feet from slipping around in the skates.

3. Lace up your boots tightly for maximum support. Loose lacing will reduce your support and allow your ankles to roll.

4. Glide, don’t stomp, on the skates. Think of them as extensions of your feet. If you're a beginner, concentrate on skating in the middle of the blades, keeping your feet level while bending your knees for control and speed.

Tips & Warnings

• There’s a breaking-in period for new skates that's unavoidable, even for professional skaters. It will take several weeks to break in a new pair. Put them on but do not lace them all the way to the top. Wear them for a while each day for a few days until the leather starts to give and your feet begin to adjust to them.

• Ice skates should never be big, so if your feet are slipping around in them, exchange them for a smaller size.

• If your ankles hurt in skates that you rented, the boots may be too stiff. Ask for a different pair.

• If your ankles hurt in skates that you purchased, consider having someone at the store where you bought them punch out the leather for you.

References

• “Skating Magazine”; Boot Problems and Boot Solutions; Linda Tremain, PT, ATC; May 2004
• Podiatry Today; How to Evaluate Figure Skating Injuries; Rachel A. Janowicz, DPM; April 2006

Resources

• U.S. Figure Skating Association: Injury Prevention