Ankles. Ever since we humans arose from all fours, we've used them to walk, go up and down steps, in balance. But when sit, and stand. The ankles are among the key joints for getting around it's time to get ready for a day on the slopes, skiers often suffer a sudden and very specific case of amnesia. Once we pack our feet into those nifty plastic boots, we forget the ankle was ever a part of our body.

Joint Effort

Our forgetfulness might be understandable if the ankle were as complicated as, say, the human brain, but it's not. In layman's terms, the ankle is a hinge joint in which the lower end of the tibia and its inner ankle knob (malleolus) the lower end of the fibula and its outer ankle knob form a receptacle, known as a mortise. The ankle bone (talus) fits into this mortise. The whole structure is held together by cartilage and four important ligaments: the anterior, posterior, internal lateral, and external lateral. The internal lateral ligament (also called the deltoid ligament) is so powerful that it is actually stronger than the bone to which it is attached.

The ankle doubles as a base of support for the body's weight and a shock absorber for forces exerted upon the body during physical activity. It also permits the flexion and extension skiers rely on to negotiate varying terrain. By using the ankles and related structures, namely the subtalar joint formed where the talus connects with the heel bone (calcaneus), you can move the foot in four distinct directions. This opens up a host of possibilities for controlling your skis.

Specifically, the ankle joint allows you to pull your toes toward the shin, a movement called dorsi flexion; and point your toes down and away from the shin, a movement called plantar flexion. The subtalar joint allows you to turn the sole of the foot inward, a movement called inversion; and turn the sole of the foot outward, a movement called eversion. Further proof of the versatility of the ankle and related joints is your ability to rotate the foot in a circular motion.

Translating the capabilities of the ankle into effective movements in skiing, dorsiflexion allows you to use your leg muscles to pull your hips up and over your feet and remain in balance. Plantar flexion allows you to "reach" the ski into the turn or maintain ski-to-snow contact in the moguls. Inversion allows you to roll the uphill ski onto the uphill edge and maintain an "active" inside leg, while eversion allows you to roll the downhill ski onto an edge.

Ankle? What Ankle?

Many people become oblivious to the function and importance of the ankle and its related structures the minute they set foot inside their ski boots. It's almost a case of "out of sight, out of mind." And it doesn't help that many skiers-particularly those new to the sport-tend to wear ill-fitting boots that further complicate ankle awareness.

Let's face it, a ski boot is made of stiff plastic and titanium with a thick liner added for comfort, and it's rare to get a good fit. If the boot is too big, the skier often buckles it too tightly, which can make it stiff and unmanageable. If the boot is too small, the skier is likely to buckle it too loosely, which diminishes the boot's performance potential because the skier's ability to exert pressure through the boot to the ski is compromised. The bottom line is that ski boots can hinder the ability to flex the ankles, so skiers sometimes stop trying and fall into some bad habits.

When unable to easily flex at the ankle, skiers often depend on the stiff plastic boot cuff to support them throughout the turn. Many of us get comfortable in the back seat, using the back of the boot to keep from getting too far aft. Others rely on the front of the cuff to prop them up as they press into a new turn. They then fall victim to leveraging off of the boot cuff to make the ski turn. If the boot is buckled too loosely, the skier is hesitant to press into the front of the boot and ends up skiing in the back seat with an ankle that is too straight.

Another "excuse" for not using the ankle as much as we should is that it's easier to feel the larger to use your leg muscles to pull your hips up over your feet and muscle groups of our body than the smaller muscle groups. If you've ever watched a young child learn to walk, you've seen this principle in action. When children take their first steps, they move their limbs with the large muscle groups (i.e., the quadriceps, hamstrings, hip flexors, gluts, and torso of the body), causing a "jerky" movement pattern. The entire foot lands flatly on the ground. With time and practice, toddlers begin to employ fine muscle movements, using the ankle joint to smooth out the action of the foot and strike the ground in a heel-to-toe fashion.

Like the toddler taking those first steps, skiers tend to overpower their gross motor abilities when learning--or even re-familiarizing themselves with--skills that require subtle movements. Understanding how small muscles influence the ankle can help make skiing easier, since we can make more precise movements with smaller muscles.

Three Common Positions

Because of limits imposed by your ski boots, your ankles likely end up in one of three positions while you're skiing. When the boot is too stiff, too high on the lower leg, or too big, the lower leg often remains straight and the ankle stays extended, or "open" (photo 1 below). This position tends to put your hips behind your feet, placing most of your weight on the heels and against the back cuff of the boots. As a result, the ends of your turns feel heavy and abrupt, and new turns are difficult to initiate. Because this body alignment leaves your weight in the back seat, your inclination is to ski defensively on any terrain that's challenging.

When the boot is too soft or allows too much forward lean, the ankle is too flexed, or "closed" (photo 2). Getting caught in this position limits your ability to use the ski and your body. You end up having to rebalance your body through compensation maneuvers, such as breaking at the waist, straightening the lower back, or pressing the knee too far forward in the boot cuff, which can place the knee in a vulnerable position or "jam" the ankle.

Photo 1: The ankles are too extended, or "open".		Photo 2: The ankles are too flexed, or "closed".

When you're caught too far forward, the resulting ski-to-snow interaction produces a turn that's weak at the finish. Without weight on the tail, the ski will wash out or turn too quickly, giving the turn shape a "Z" formation or a "windshield wiper" effect. This limits your ability to control speed and progress to more challenging slopes.

When your boots fit properly and have the right amount of stiffness, you are what we call "cuff neutral" in the boot. That is, the cuff of the boot surrounds the lower leg evenly on all sides, allowing for a smooth and even flex of the ankle joint (photo 3 below). The increased "availability" of the ankle allows you to remain in balance and use all the other joints that contribute to good skiing. In addition, you can use the entire ski and apply effective technique throughout all phases of a turn.

Photo 3: The ankles, knees, and hips are properly flexed.

Jogging Your Memory

Of course, having the ability to flex the ankles and remembering to do it are two different things. All it takes is a little commitment on your part. And you can start right now. While you're sitting here, reading this article, focus on your ankles. Pull your toes toward your shins, then point your toes away from your shin. Roll the foot in toward the arch and then lift the arch off of the floor and roll the foot out. You'll find that the ankle and surrounding joints put a tremendous range of movement at your disposal. Yes, ski boots do limit this movement, but they do not extinguish it entirely.

All skiers--from seasoned instructors to the greenest students--can be vulnerable to the "ankle lock syndrome" when they clamp their feet inside a pair of ski boots. Here are a few tips for avoiding its clutches:

- Make sure the boots fit properly around the foot, ankle, and lower leg.

- If possible, have a proper skiing-specific footbed made to support your ankle and foot in a neutral position that allows them to work most effectively.

- Simply remind yourself and your students to use the ankle. Many times we just forget to flex.

- Ask your peers to watch your turns and pay particular attention to your ankles. Are you flexed too much, not enough , or just right?

- If you're someone who likes to buckle up extra tight for security, try loosening the buckle one notch on easy, groomed terrain. This will allow the boot to flex more evenly and completely. Tighten the power strap snugly around the leg so you don't have to rely entirely on the buckles for support.

- Traverse across some small bumps while focusing on how your ankles move to absorb the changes in terrain.

Every time you perform the simple act of putting on your ski boots, try to remind yourself of the ankle's wonderful range of flexibility and how you rely on it to affect your skiing movements. Before long, the ankle will no longer be out of mind just because it's out of sight.

Megan Harvey has been a member of PSIA's Alpine Demonstration Team for four years. She is a trainer/pro for the Ski and Snowboard Schools of Aspen, Colorado.

Katie Fry has also been a member of PSIA's Alpine Demonstration Team for four years. She is an assistant ski school manager/trainer for the Ski and Snowboard Schools of Aspen.