Pain In Your Ice Skates? Here’s How To Fix It

Struggling with foot pain in your new skates? You’re not alone, as breaking in a new pair can cause some discomfort.

If the pain continues, though, it could be a sign that something isn’t quite right with your ice skates; so we’ve put together this guide to help you relieve any pain and get back to enjoying the ice. 

Boot Sizing And Width

One of the most common sources of skate pain is improper boot sizing. Unlike regular shoes, skate boots must fit snugly to provide adequate support, but they also need to accommodate your foot’s width and shape.

To measure your feet for ice skates, stand on a piece of A4 paper, and get a friend to mark the paper at the tip of your longest toe and the very back of your heel. Using this measurement, you can find the right skates for your feet by checking their size guides. Don’t worry if this isn’t the same as your normal shoe size!

If you want to take the guesswork out of finding your perfect size, or you’re in-between sizes and you’re not sure which one to go for, visit us at one of our Willies stores and chat with our expert skate technicians, who can help you find the right ice skate. 

Signs of Ill-Fitting Ice Skates

• Toe cramping or numbness suggests the boots are too tight.

• Heel slippage or movement within the boot can lead to blisters and reduced control.

• Pain or blistering along the sides may indicate incorrect width.

Your Arch Type

The arch of your foot refers to the area between your heel and the ball of your foot, and will determine how your foot sits inside your ice skates — so it’s crucial you choose a boot that supports your arch shape. 

If your arch isn’t properly supported, you could end up with a cramping pain in that area while you’re out on the ice. 

• High Arches: People with high arches may experience pain if their arches don’t get enough support, putting strain on the ball and heel of the foot. They may benefit from additional arch support in their ice skates.

• Medium Arches: Those with medium arches often require moderate support and cushioning to balance out the natural shape of the foot.

• Low Arches (Flat Feet): Skaters with low arches may experience pronation (foot rolling inward), which can lead to ankle and knee pain. Stability-focused insoles are often beneficial here.

Tip for Determining Your Arch Type: Try a "wet foot test" at home by wetting your foot and stepping on a piece of paper. The width of the middle part of your footprint (between your heel and the ball of your foot) can help reveal your arch type:

• Wide footprint without much of an inward curve between the heel and the ball of your foot: You have low arches.

• Footprint with a noticeable curve inward to about half the width of your footprint: You have medium arches.

• Narrow footprint without much of a print between the heel and the ball of your foot: You have high arches.

Ankle Alignment

When you’re out on the ice, you’re balancing on a steel blade that’s narrower than your pinky finger; any misalignment in your ankle, and you’re going to know about it through instability on the ice and pain. 

• Overpronation (ankles twisting inward): This occurs when the foot rolls inward, leading to uneven wear on the inside of the boot. Overpronation can cause pain along the arch, ankle, knee, and even hip.

• Over-Supination (ankles twisting outward): This creates uneven wear on the outside of the boot and can lead to foot, ankle, and calf pain.

• Neutral Alignment: Ideally, your ankle should be in a neutral position, with weight evenly distributed. This helps sustain edges and promotes stability.

How to Check Alignment: Look at the wear on your street shoes. If the inner or outer edges of your soles are more worn down, it’s likely you may need corrective insoles or other support.

Ice Skate Insoles

If you’ve previously identified any issues with your arches or ankle alignment, you might have already tried insoles. However, using the wrong type of insole can actually have the opposite effect, and could be causing you more pain. 

• Off-the-shelf insoles: These generic insoles are more affordable but may not suit every foot shape, particularly for skaters with high arches or flat feet.

• High-arch insoles: Skaters with high arches should look for insoles designed specifically for their needs, as standard insoles may not provide adequate support for their high arches.

• Custom Insoles: The ideal solution for skaters experiencing frequent discomfort. Custom insoles are made to fit your exact foot shape and offer the best support for all arch types, aiding with alignment and reducing pain.

If you're experiencing pain even after adding insoles, it might be a sign that they aren’t the right type for your arch. Consider consulting a skate fitter like our team at Willies, who can guide you toward the correct insole for your foot.

Ankle Rubbing

Ankle rubbing is also a common issue in new boots, and skaters with prominent ankle bones may be more prone to irritation. However, just because it’s common doesn’t mean you have to put up with it — there are solutions to help keep you more comfortable! 

• Ankle Gels: These are knitted sleeves with a gel lining that sits between your skin and the skate boot, providing a protective layer. Ankle gels are placed directly on the skin (under the sock) to help reduce rubbing and prevent lace bite or bruising.

• Other Solutions:

• Adjusting your lacing technique can help alleviate pressure on the ankle area.

• Foam padding and ankle wraps can offer additional cushioning.

• If the problem persists, consult an ice skate fitter about custom modifications to create more room around the ankle area.

Common Pain Areas and Remedies

Different areas of pain require targeted solutions. Here are some other common foot pain points that skaters may experience and how you can relieve them:

• Ball of Foot: Often caused by boots that are too tight or too loose. Metatarsal pads can help relieve pressure here.

• Heel Pain: Can result from insufficient support or incorrect alignment. Adding heel cups or custom insoles can reduce strain.

• Toes and Toe Box Pain: Commonly caused by boots that are too narrow. Consider ice skates with a wider toe box or boot stretching to relieve this pressure.

• Shin Pain: Often due to improper lacing or insufficient padding in the boot. Try re-lacing or using gel protectors on your shins to reduce discomfort.

• Ankle and Calf Pain: Misalignment or incorrect arch support can sometimes cause pain in these areas. Assess your ankle alignment and think about custom insoles.

If the pain from your ice skates continues or gets worse, it’s a good idea to get an expert opinion — pop into one of our Willies stores and speak to our highly-trained team for advice. 

Progressing In Your Skating Journey

As you improve and learn more advanced movements, the power you exert on the ice increases, which means your feet will face more stress. To cope with this additional strain, ice skates come in varying levels of stiffness; which also means that not every ice skate is suitable for every level of skater, and this may be where your foot pain is coming from. 

Here’s how to adapt your fit as you progress:

• Beginner Skaters: May need more basic, comfortable support to get used to the boots.

• Intermediate Skaters: Start needing increased support and stiffness, especially around the ankle and arch, as they work on edges and footwork.

• Advanced Skaters: Should look into custom-fit boots with a high stiffness rating to meet the demands of advanced jumps, spins, and long training sessions. Ankle gels and additional padding may also be helpful for higher-impact moves.

Addressing Bunions And Foot Bumps

Every skater's foot is a unique shape, so it’s crucial you get the best fit for you. If you have bunions, they can change the fit of your ice skates, but there are ways around this: 

• Split Last Boots: For skaters with bunions who need a wide toe box but narrow heel, split last boots offer a narrower fit at the heel while allowing more space up front.

• Boot Stretching: A professional skate technician can stretch your ice skate to create extra room for foot bumps, allowing the foot to rest more comfortably within the boot.

• Insoles: Insoles can help redistribute pressure, especially when used alongside custom ice skate stretching.

When you understand your foot pain and get to the root cause of it, you’ll set yourself up for a more comfortable and enjoyable experience on the ice.

With personalised advice and advanced fitting technology, our expert team are here to help you skate without pain. Visit us in-store to troubleshoot your current setup or to upgrade to your next pair of ice skates today!