Bound to the ski only at the ball of the foot, cross-country boots should not irritate the balls of the feet. As with running in winter, proper stretching is vital before cross-country skiing. In cross country, the heel goes up and down constantly. Without proper loosening up first, the motion can result in painful Achilles tendinitis and plantar fasciitis, among other problems. A podiatric physician can recommend proper stretching exercises.
Dedicated runners hate to give up their passion during the winter months.
Remember, however, that muscles take longer to warm up in the cold, and the body is much more susceptible to muscle pulls and tear injuries. Again, proper stretching is essential. Whether consciously or unconsciously, runners may change their foot-strike pattern to protect themselves, which can lead to muscle strain or other overuse injuries. Lateral slippage could result in a painful groin pull. It's best to avoid running on icy areas, but if that's impossible, podiatric physicians give a qualified endorsement to use of spikes slipped over running shoes.