Footwork=Good work

The Foundation of Excellence: Why Foot Care Matters for Figure Skaters

As a jumps coach, I’ve learned that many issues skaters experience—significantly below the knee—stem from a simple but often overlooked cause: weak ankles and poorly cared-for feet. Imagine building a house on a shaky foundation. Sooner or later, that instability causes problems throughout the structure. The same applies to your body. Ignoring your feet can lead to knee pain, hip misalignments, and even back issues.

Your feet are crucial in figure skating, where precision and power go hand in hand. They absorb shock during jumps, ensure balance on the landing, and provide the stability you need to excel. Put: healthy, strong feet are the unsung heroes of the ice.

But how often do we think about foot care?

Why Foot Care is Essential for Skaters

Your feet deserve attention because they carry you through rigorous training and are the foundation of every move you make on the ice. Prioritizing foot health isn’t just about avoiding injuries; it’s about unlocking your full potential. With the proper routine, you’ll notice improvements in balance, take-off stability, and control almost immediately.

Here’s how to make foot care a key part of your training plan:

1. Start with the Basics: Proper Foot Hygiene

Good foot care begins with treating your feet right:

• Nail Care: Trim your toenails regularly and correctly to prevent discomfort or ingrown nails.

• Sock Selection: Opt for seamless socks to reduce friction and keep an extra pair handy.

• Post-Activity Care: After skating or training, dry your feet thoroughly, paying special attention to the spaces between your toes. This simple step can prevent infections and blisters.

  
  

2. Pamper Your Feet: Circulation and Relaxation

Feet work hard, so reward them with some TLC:

• Foot Baths: Alternate between hot and cold foot baths to stimulate circulation and reduce fatigue.

• Massages: Give your feet a good massage two to three times a week. Focus on high-stress areas like the big toe, the ball of your foot, and the heel. Not a fan of manual massages? Roll a golf ball or object under your foot to achieve the same effect.

These small actions can significantly enhance flexibility and blood flow, ensuring your feet stay ready for action.

3. Be Prepared: The Right Shoes for Every Session

Not all skates—or training shoes—are created equal. Investing in the right footwear is vital for performance and injury prevention:

• Ice Boots: Ensure your skates fit like a second skin, even if you use insoles. A snug fit is non-negotiable.

• Off-Ice Training: Choose purpose-specific footwear:

  • Light shoes or “finger shoes” for athletic development.

  • Stable, supportive shoes for weight training.

  • Socks and ankle warmers for dance or yoga sessions.

Pro tip: Keep two pairs of each type of shoe to alternate between them. This not only extends their lifespan but ensures you always have a spare.

4. Train Your Feet for Excellence

Your feet need exercise, too! Adding footwork exercises strengthens muscles, improves balance, and enhances stability. Start small:

• Dedicate 20 minutes to targeted foot exercises two to three times a week.

• Mix it up: Rotate through different movements each session to keep your training engaging.

With consistent effort, your landings stabilize, your jumps feel more assertive, and your confidence on the ice improves.

1. Roll a small  -hard- ball back and forth under the foot, changing left and right.

2. Elastic (not too tiny) around toes: spreading the toes as wide as possible

3. Pull a towel towards you while sitting or standing.

   

   
   

4. Elastic band (or towel) as resistance to point the foot: plantar flex.

   

   
   

5. Piano playing with the toes: lifting them mirror-wise

   

   
   

6. Standing on a small plinth with toes on a rolled-up towel, lower the heel and come on your toes. Repeat both legs. Weaker one first

   

   
   

7. Sitting with straight legs and moving the foot in under resistance

   

   
   

8. Dorsal flexion with elastic band resistance(choose the right color)

   

   
   

Feet First: A New Perspective on Skating Success

Caring for your feet may seem like a small detail, but it’s one of the most impactful steps you can take as a skater, coach, or parent supporting a young athlete. Healthy feet are the foundation for success on and off the ice. They deserve your time and attention.

So, take a moment to thank your feet the next time you lace up your skates. With proper care, they’ll carry you further, higher, and stronger than ever before.

Because even though they’re way down there, your feet are the true MVPs of your skating journey.