Ski Holiday Threats: Understanding Shin Bang

After long hours of skiing, some skiers experience pain that radiates from their shins. If that happens to you during your ski vacation, you may get “knocked off your boots” while skiing. This condition is formally known as shin bang, or the shin banging into the front of the boots every time a skier flexes forward, resulting in a painful bruise. Here are some facts you need to know about shin bangs to avoid getting one on your ski vacation.

One of the most common reasons for getting bumped shins is wearing boots that are too big. Wearing boots that are too big means that your heels don’t lock in perfectly, causing your feet to slide towards the front of your boots. This can end up landing you in the back seat. So here are some ideas to avoid hurting your pimples.

Wearing perfectly fitted boots is one of the main recommendations to avoid blows to the shins. Consulting a professional boot fitter is recommended before hitting the slopes on your ski trip.

Although there are boots that fit perfectly, there are times when the linings fill up, leaving the heels in a not-so-perfect spot. If it does happen, use a foot platform to help your feet stay still in the boots and prevent you from falling into the back seat. Likewise, if your boots are loose at the top (top cuff/top buckle), you tend to stand taller and make the boots feel a bit softer, increasing your tendency to land in the back seat. So use lifting straps to help make it tight enough.

If you’re wearing your old boots or your rental boots, try to find a pair that fits snug, but is comfortable. It is recommended to add padding to the boot with commercial gel and poron pad inserts, which absorb impact and prevent the foot from suffering bruises.

Also, wear ski-specific socks that have extra padding in the shin and calf area to add cushioning. Additionally, calf and toe raises can help strengthen your shin muscles and protect your boot tongue bones.

In case you have hurt your shin, remember RICE: rest, ice, compression and elevation. Also, if you are experiencing pain, taking over-the-counter pain relievers would suffice.

So before you go on your ski vacation, make sure that your boots won’t cause you any inconvenience during your trip. Awareness is the key to avoiding a blow to the shin. Happy skiing!