Winter Foot and Ankle Injuries: Stay Steady When Temperatures Drop

Why Winter Increases Injury Risk

Cold temperatures can stiffen muscles and tendons, reducing flexibility and slowing reaction time. When combined with wet or icy surfaces, even a quick step outside can lead to a rolled ankle—or worse.

Common winter ankle injuries include:

• Ankle sprains: Often caused by slipping or twisting on ice.

• Fractures: A hard fall can lead to broken bones in the foot or ankle.

• Achilles tendon strains: Exposure to cold weather and a lack of preparation can reduce tendon flexibility, leading to small tears or inflammation.

• Arthritis flare-ups: Cold air and pressure changes can worsen joint stiffness and discomfort.

Simple Steps to Stay on Your Feet

Protecting your ankles this winter doesn’t require drastic changes—just a bit of preparation and awareness.

Here’s how to lower your risk:

• Choose the right footwear: Wear shoes or boots with adequate traction and ankle support. Avoid smooth, flat soles.

• Warm up before going out: Gentle ankle circles and calf stretches increase blood flow and flexibility.

• Take your time: Walk slowly on slick or uneven surfaces, especially when carrying bags or walking to your car.

• Stay strong: Keeping your leg and core muscles active year-round helps improve balance and stability.

• Watch indoor hazards: Melted snow and wet floors inside entrances are just as slippery as ice outdoors.

When to Seek Care

If you experience swelling, bruising, or pain that doesn’t improve within 24–48 hours, it’s best to have your ankle evaluated. Ignoring a minor sprain can lead to chronic instability and long-term issues.

At Garden State Pain & Orthopedics, our team of experienced specialists offers non-surgical and minimally invasive treatments to relieve pain and restore mobility. We carefully evaluate the cause of your ankle pain and create a personalized treatment plan designed for safe, lasting recovery. Our goal is to help you heal effectively, prevent future injuries, and maintain an active, comfortable lifestyle all winter long.

Stay Safe, Stay Active

Winter doesn’t mean sitting on the sidelines. With the right precautions, you can enjoy the season without worrying about potential injury. If ankle pain slows you down, schedule an appointment today and let us help you move with confidence this winter.

Expert Ankle Care You Can Trust This Winter

Don’t let ankle pain keep you off your feet. The experienced team at Garden State Pain & Orthopedics provides trusted, compassionate care to help you recover and stay active.
Schedule an appointment today at one of our convenient locations in Clifton, Jersey City, Edison, Hazlet, or West Orange, NJ, and take the first step toward lasting relief and confidence on your feet this winter.