After long hours of skiing, there are skiers who experience pain radiating from their shins. If that happens to you during your ski vacation, you might just got "boot banged" while skiing. This condition is formally known as shin bang, or the hitting of the shins on the front of the boots every time a skier flex forward, resulting to a painful bruising. Here are some facts that you need to know about shin bang in order to avoid getting one during your ski vacation.
One of the most common reason of getting shin bang is wearing oversized boots. Wearing oversized boots mean that your heels are not being held in place perfectly, which causes your feet to slid to the front of the boots. This may end up landing in the backseat. So here are some ideas to prevent hurting your shins.
Wearing a perfectly fitted boots is one of the top recommendations in order to prevent shin bang. It is advised to consult to a professional boot fitter before you hit the slopes on your ski trip.
Although, there are boots that perfectly fit yet there are times that the liners have gotten packed out, putting your heels in a not so perfect place. If it happens, use a foot bed to help your feet stay still in the boots and prevents you from landing on the backseat. Likewise, if your boots are loose at the top (upper cuff / top buckle) you tend to stand more upright and it make the boots feel a bit softer increasing the tendency to land in the backseat. Therefore, use booster straps to help it get tight enough.
If you are using your old boots or rental boots, try to find a pair that fits tightly, yet comfortable. It is recommended to add the boot padding with commercial gel and poron pad inserts, which absorbs impact and keeping your foot from getting bruises.
Furthermore, wear ski specific socks that have extra padding in the shin and calf area to add cushioning. In addition, calf and toe raises can help build up your shin muscles and protect your bone from the tongue of your boots.
In case you got shin banged, just remember RICE: rest, ice, compression, and elevation. Moreover if you are experiencing pain, taking over-the-counter pain killers would do.
So before you go to your ski vacation, be sure that your boots will not cause you any inconvenience during your trip. Awareness is the key in order to prevent from getting shin banged. Happy skiing!