vious ankle sprains to heal lower the risk of re-injury.
Bunions. A painful bump may form at the base of the big toe as the bones change position from wearing tight boots. Bunions at the base of the "baby" (outside) toe are called "bunionettes." According to research by the U.S. Figure Skating Boot and Blades Subcommittee, roughly 57% of skaters develop bunions. The bony bump can get bigger and begin to crowd the smaller toes. Make sure boots have good arch support and aren't too narrow, especially in the toe area.
"Pump Bump." Haglund's deformity, often called "pump bump," affects nearly half (49%) of figure skaters at some point. It's often caused by repeated irritation from the heel slipping and rubbing against the back of the boot when boots that are too wide in back. Check the fit and add padding if needed.
Hammertoes. When the foot moves around too much inside the boot, skaters may naturally curl their toes to keep from slipping. Around 18% of figure skaters develop hammertoes, which can cause pain, swelling and a claw-like appearance of the toe. Prevention includes making sure boots are not too big or too wide.
Jumpers Knee (patellar tendonitis). Repeated leaping motions may cause pain in the front of the knee and around the patella (kneecap). Prevention includes limiting high-impact repetitions, proper stretching and a strengthening program of the thigh/hip/core muscles.
Bursitis. Bursae are fluid-filled sacs, and those around the foot and ankle joint can become irritated at pressure points. Two common types in figure skating:
Malleolar bursitis (swelling at the inner part of the ankle bone). Stretch out boots at the sides and protect the ankles with silicon or gel sleeves. Use donut-shaped padding around the bony part of the ankle, but not directly over it.
Retrocalcaneal bursitis (swelling of the bursa at the back of the heel bone). Make sure the boot is snug enough in the heel to prevent too much movement. Add padding if needed.
Tendonitis. Tendons are the tough bands that attach muscle to bones. They may become irritated in 20% of figure skaters at some point, causing tendonitis. The most common type is Achilles tendonitis (tendon at the back of the ankle/heel). Prevention includes regular calf stretching, strengthening exercises, avoiding overly stiff boots, and limiting jumps.
Plantar fasciitis. The band of tissue runs along the arch of the foot, connecting the heel bone to the toes, and can become inflamed if the skater's Achilles tendons are too tight. Regular calf stretching and good arch support can again be helpful.
Hip Labrum tear. Figure skating involves repeated twisting and quick changes of direction, which can injure the labrum of the hip joint. Proper warm-up, stretching, and strengthening exercises such as side-leg raises and squats can help prevent this injury.
Stress Fractures & Bone Bruises
Shin splints. Also known as medial tibial stress syndrome, this condition causes pain along the tibia of the lower leg. It results from repeated, high-impact movements and involves muscle irritation with bony stress injury along the tibia of the lower leg. Rest and proper training can help mild cases, but talk with your pediatrician if this condition worsens or pain persists despite rest.
Stress fractures of the foot. Frequent jumps and landings take a toll and can lead to stress injuries of bones in the foot. These include the the metatarsals (five long bones running between the toes and ankle); the navicular (boat-shaped bone in the midfoot); and the sesamoids (pea-shaped bones within the tendon at base of the big toe). Prevention includes additional padding, especially under the forefoot, and avoiding excessive jumping.
Spondylolysis. A recent
study found 30% of adolescent athletes with low back pain have spondylolysis, a bony stress injury of the lumbar spine. A number of factors may contribute to spondylolysis in skaters, including decreased foot flexibility from stiffer boots (popular for extra support during advanced twirls and jumps), which can lead to increased arching of the back to help maintain