Ski boot pain can be a cruel way to cut your day on the slopes short.
Those same boots that felt fine when you tried them on in the shop can cause untold anguish hours later.
The good news?
Usually, there are only a handful of common culprits behind ski boot pain. You will want to ensure a perfect fit, keep your boots clear of extra materials, and find the ideal flex for your foot. If none of these work, custom insoles can be a lifesaver.
Making Sure Your Boots Fit
First and foremost, you will need to try on many boots in the shop to find the right fit. Many brands differ in their shell shape and exact sizing, so you may need to try different companies’ models on to compare.
Sizing
Many skiers buy or rent boots that match their shoe size. However, this approach is not guaranteed to work.
A cardinal sin in ski boot sizing is buying versions that are too big. Too much room is a recipe for disaster. Your foot is going to slide around, banging and slipping around the boot. Getting a blister or bruise on the first day of your ski vacation is no fun.
Additionally, the interior lining of ski boots is designed to compress, so even if your toes are pressing against the front of the boot when you try them on, the boot will loosen up a bit as you ski. That being said, you don’t want to have your toes crush into the lining too hard: they should be snug against the front of the boot, but not uncomfortable.
Beyond Length
Proper boot fit goes beyond your toes. If you ever had bruised shins after a day of skiing, it is due to too much room around your lower leg. You will want a snug fit throughout the boot, from your toes to your shins.
Another region to focus on is your heel. When you try ski boots on, you will want to flex forward as if crouched in a skiing position. If your heel rises, the boots are not a good fit. You want little to no heel movement as your weight shifts forward; otherwise, you are signing up for heel blisters, which can cut your fun short quickly.
Ask the technician if they offer heel lifts, or find a narrower boot that minimizes movement.
Be Cognizant of your Position when Trying Boots On
If your boots are uncomfortable when you are standing straight up, don’t worry too much. Ski boots are designed to function in a skiing position – weight forward and crouched.
As long as your toes are snug, your heel is not lifting, and your shin space is tight – in a skiing position – you should be fine.
Boot Width Matters Too
Sometimes you may find a boot that meets all the requirements of your toes, shins, and heels all being snug, except for one issue: the width of the boot.
Different brands make their boots in various widths, so you will want to find the right fit for yourself. This extra width matters a lot, as any sliding, even side to side will eventually result in blisters or bruising.
Keeping Your Boots Free of Materials
Today’s ski socks are high-tech and designed for maximum compatibility with ski boots. They are all that you should need inside your boots.
Some skiers like to layer socks, but that extra material is going to modify the fit that you are trying to get. Stuffing thermals into the boot can lead to similar problems. The fabric between your leg and the boot lining changes the smooth fit of your boot, leading to irritation and space that can lead to bumps and nicks.
Flex Matters
The flex of the boot is a measure of how easily the boot moves when your shins push forward.
Most beginners prefer softer flex, while advanced and expert skiers like to have a more rigid flex. The reason behind this preference is that less flex in the boot translates to more control and feel of the ski as you are traveling at high speeds and with greater force.
However, different styles of skiing require different flexes. If you are a park skier, for example, you will want a soft flex so you can perform tricks without your boot banging back at your leg.
With that in mind, the softer the flex, the more comfortable your boot should be. There is a tradeoff, though, as your performance will often suffer when you have too much flex. The trick is to find a balance between your skill level and comfort. The further you advance as far as ability, the more knowledge you’ll gain, and you will begin to recognize boot pain precursors and whether they are due to flex.
Custom Insoles
Where custom insoles were once a novelty, they are becoming increasingly common. People have minor variations in their feet. These differences in contours and sizes are crucial, and standard ski boots may not fit correctly.
Customized insoles can help alleviate boot pain drastically. They are designed to maximize comfort and lessen fatigue, so that you can stay out on the mountain all day long. By eliminating pressure points that commonly occur in standard insoles, these custom versions can help reduce the discomfort that might otherwise occur.
In our skiing stance, our ankles tend to roll slightly inwards or outwards. Custom insoles account for this misalignment, which leads to better balance and less stress on our feet, ankles, knees, and hips.
The result of custom insoles is a solid base to ski on for hours, lessening boot pain, and related discomfort.
Summary
There are many root causes of boot pain. Finding a perfectly-fitting boot can be time-consuming and challenging, but it is worth it – and if you know what to look out for, then that time can be greatly reduced.
Get it right the first time and that in itself leads to a lot of time savings.
Thin, modern ski socks are a must, without extra materials stuffed in your boots. Flex matters, and you will want to find the right balance based on your ability and terrain that you will be skiing. If you can’t find that perfect boot, or even if you do, go with custom insoles: they can make your whole day more enjoyable.
Darren Smerald says
I have little chicken legs that rattle about in boots.
I wear 7 pairs of socks!
David says
Hello,great article. I learn more than I thought I already knew.You didn't mention it but I wanted to ask. Why would I get cramps on the inside of my foot.the boot feels like a great sock and I don't have flat feet or arch problems,I can't figure out why this would have happened? Thanks