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Stand Up Paddle => Technique => Topic started by: PauHanaTX on September 01, 2009, 06:18:52 PM

Title: Arches on feet killing me???
Post by: PauHanaTX on September 01, 2009, 06:18:52 PM
What gives?  The arches on my feet begin to hurt within a few minutes of beginning a SUP session, hurts like hell for about 30 minutes, then pain starts to subside.  Pain is so intense it almost drives me out of the water.  I've been SUP'ing about every other day for about two months now and still the pain.  Using a Laird Surftech with pad.  I've tried to relax toes, heels, nothing helps.

Any suggestions?

Mahalo.
Title: Re: Arches on feet killing me???
Post by: southwesterly on September 01, 2009, 09:22:08 PM
Hi PauHanaTX,
I thought I was the only one that got cramps in my arches. It used to be real bad. Now I can control it by pressing my feet firmly onto the deck of the board and trying to relax.
I have only been doing stand-up for 11 months now and my feet are getting more relaxed daily.
Title: Re: Arches on feet killing me???
Post by: noworrieshawaii on September 01, 2009, 09:28:26 PM
Hummm.. sounds kinda weird.. my feet go numb after about an hour or so but mostly the ball of the foot... not the arch.. Do you have flat feet? Foot problems any other times?
Title: Re: Arches on feet killing me???
Post by: Honolii on September 01, 2009, 10:09:33 PM
I still get that sore crampy arch even after SUPing for 3 years. It usually happens about 5 minutes after I start out, or after being out for a long time. I attribute it to a different position than what your fet is used to, epecially  just coming from work and being in cushy shoes all day. The feet is now gripping a board, arched with the deck contour of your board(If it isn't flat), a bit more tensed up than when you are normally walking or standing on land. What I find that helps a lot is at the first sign of sore or cramping, I sit on the board, wiggle my feet in the water to get the blood flowing and I'm good!
Title: Re: Arches on feet killing me???
Post by: PonoBill on September 01, 2009, 10:24:36 PM
Plantar Fascitis. Try some arch supports in your regular shoes, do some foot stretches before you get on the board (raising onto your toes, flat foot stretch, etc.) and Ibuprofen. Every geezer knows this charming problem. Sometimes I can't walk down the stairs. Stretches help the most
Title: Re: Arches on feet killing me???
Post by: Lobes on September 02, 2009, 02:24:17 AM
I got this pretty bad when I started SUP. It got better after a few months but can still affect on longer paddles in flat water. I try and walk around the board a bit just to keep the feet moving and that seems to help.

Otherwise the advice in the previous comments is pretty spot on.
Title: Re: Arches on feet killing me???
Post by: Tom on September 02, 2009, 09:41:26 AM
I have always had foot problems and often wear soft gel orthodontics inside my booties.
Title: Re: Arches on feet killing me???
Post by: Blane Chambers on September 03, 2009, 08:55:28 AM
My feet killed me in the beginning too.    After a few months I thought stand up wasn't for me because my feet hurt so much.     I stopped for a few days, missed it, then tried again and the pain was gone.    I was so stoked!      Ever since then my feet feel good.    Not sure why it fixed itself.   At the time, I didn't do anything different.

Now I have happy feet.
Title: Re: Arches on feet killing me???
Post by: TiltPilot on September 04, 2009, 08:29:39 AM
i have that when i take a break of a week or so.  take a five min break on the outside and sit down.  i flex my foot and kneed it for a few minutes and it's gone.  hope that helps. 
Title: Re: Arches on feet killing me???
Post by: PauHanaTX on September 04, 2009, 12:10:31 PM
All - Thanks for come-backs, 

My last two sessions have been relatively pain free.  Using a combination of advice.  Ibuprofin :45 minutes before session, massaging feet, breaks in the water, and stretching.  What I think is helping most is my stance.  I think I've been leaning too far forward on the fronts on my feet and I think it was causing the muscles to cramp.  I've been standing more upright and dispersing my weight more evenly on my feet and it feels way better.

Almost forgot, I'm getting up there (46), body not what it used to be.

- D   
Title: Re: Arches on feet killing me???
Post by: JonathanC on September 04, 2009, 02:28:22 PM
I've got flat feet and used to really suffer from this in the early days. In my case I think the main problem was too much tension, trying to grip with my feet instead of just balancing. Feels a bit like I'm trying to turn my feet into the talons of an eagle holding onto prey.

Many of the farmers in Australia have sheep or cattle dogs that ride on little pack racks on the back of the quad bike or motor bike, all they have to hang onto is a hessian bag tied onto the rack - they kinda sit/squat really low and  manage to stay on over just about any terrain with this superb, fluid, weight spreading and balance.

So now whenever my feet (and shins) hurt, I think - am I gripping my prey or balancing like a sheep dog? As soon as I get the image of the dog going and get rid of the eagle the pain goes away!!
Title: Re: Arches on feet killing me???
Post by: robus on September 04, 2009, 02:43:02 PM
I also think it's the amount of grip being applied by the feet. I've got a tippy board and I'm gripping like crazy to try and stop from getting pitched off the board while waiting for a wave in a bit of chop. Feet start aching pretty quickly (unused muscles getting abused I imagine?). Get on my wider board and my feet are somewhat relaxed and no aches.
Title: Re: Arches on feet killing me???
Post by: blockidog on September 08, 2009, 06:29:15 AM
Try these:

http://aline.com/ (http://aline.com/)

They are water proof, bomber and you get a free 30 day trial.

I use them in my fall and winter booties. 

I use these or similar foot beds/orthotics in ski boots, running shoes, cycling shoes and power transfer, foot/ankle/knee alignment and comfort are all improved.

Good luck. 
 
Title: Re: Arches on feet killing me???
Post by: EastFL on September 08, 2009, 10:49:55 AM
I always had this happen with a one piece factory installed pad on my first board.  I added a second board last week and chopped up the pad putting it on myself.  I've had two sessions on the new board and no problems.  I'm guessing the irregular pad layout helps circulation a little, but I'm no DR. 
Title: Re: Arches on feet killing me???
Post by: caRRera on September 10, 2009, 08:28:16 AM
I suffer from plantar fasciitis since 7 months ago. It was created by running on too rigid running shoes. I had to give up running and other impact sports, and suffer heavily when SUPing. I have to sit on the board every 20 minutes to give time to recover.

I tried everything, with no solution, so now I keep on low impact sports, stretch as much as I can or remember and hope to get rid of it as soon as possible.
Title: Re: Arches on feet killing me???
Post by: Michka on September 12, 2009, 07:00:15 AM
hi

maybe the dome deck of the laird is not helping you, and is pushing your feet to the extern of the board???? just an guess.



Michka



www.supcenter.es (http://www.supcenter.es)
Title: Re: Arches on feet killing me???
Post by: JimMcIlvaine on October 18, 2009, 09:06:20 PM
I had severe plantar faciitis in both feet about ten years ago.  People with high arches, who spend a lot of time going barefoot are very prone to having this type of problem.  We tried everything- huge amounts of anti-inflammatories, ice, stim, ultrasound, cortizone, massage, accupuncture and nothing was working.  We were actually hoping the plantar facia would rupture, because when they do they tend to heal looser and don't cause future problems.  The cortizone injections can sometimes encourage this to happen, but it didn't work for me.

Then, my trainer found some ultra-stiff carbon fiber inserts for my shoes and asked me to wear them under my orthotics.  Within two days, the symptoms were gone.

After that, we ordered shoes without air soles and had the soles sliced off and inserted plates from heel to toe and glued the soles back on.  The shoes have virtually no flex in them at all and I've never had a problem since.  

Does this translate to an application in the water?  Maybe.  If you wear boots, but they give on the top, your foot will still flex inside the boot, even if the bottom doesn't flex.  If it's a much tighter fit across the top of your foot, this could help.  This may sound odd, but if you get desperate enough, you might consider wearing tennis shoes in the water, with the type of insert I mentioned.

Wakeskaters routinely wear tennis shoes in the water and use grip tape on their boards, just like that found on skateboards.  That might be a bit uncomfortable if you're laying on the board, but if you're standing almost all the time, it might be worth considering.  In fact, I wouldn't be surprised to see whitewater SUP guys start exploring this in the near future.
Title: Re: Arches on feet killing me???
Post by: Randall on December 06, 2009, 10:30:28 PM
I've been a Certified Pedorthist for twenty years, specializing in sports orthotics. I've analyzed SUP foot pain thoroughly, in fact, I can get numb in the forefoot after about an hour of hard paddling and not paying attention to my stance.  Plantar Fasciitis is the most common ailment I see but there are many variables and types of strain.  Each person needs some analysis to give exact advice but there are some general guidelines. The interesting thing is that the optimal use of your foot involves correct bio-mechanics. This not only eliminates strain but provides the best efficiency for paddling. Remember, you are holding the paddle with your hands, but the power goes all the way through your body and drives the board forward with your feet! The optimal load for paddling is to have more weight on the left foot when you are stroking on the left side, right foot when stroking on the right side. The load should be spread evenly on this foot between the front of the foot and the heel. The weight should also be focused on the lateral side (little-toe side) and achieved by laterally rotating the torso each stroke. If you're in an athletic stance and rotate your torso, its in sync with your paddle movement, it will also rotate your knee directly above your foot and in turn, rotate your foot toward the lateral (stronger) side. The most common error, causing strain, is too much weight on the front of the foot, not enough weight on the heel.  It takes confidence, balance, bent knees and bent ankles to put more weight on your heels, but do it! My foot blog has tons of info, connect at www.footform.com (http://www.footform.com)  my SUP blog too! www.StandupPaddleFlatwater.com (http://www.StandupPaddleFlatwater.com)
Title: Re: Arches on feet killing me???
Post by: MKemDC on December 07, 2009, 07:34:26 AM
Find an Active Release Provider (ART) It works the BEST! There is a reason every NFL team has one
Title: Re: Arches on feet killing me???
Post by: KaiDogg on December 09, 2009, 12:02:43 AM
ART sounds interesting.  I had all but given up on running in favor of SUP a couple of years ago due to chronic arch and shin pain.  Had issues with sore arches when I first started paddling, but it eventually cleared up.  However, every now and then, the condition would flare up, especially if I lay off of paddling for a while, say 3-4 weeks. 

I roll my feet over a golf ball and I press only as hard as I can stand the pain.  It hurts as all get-out, but it seems to help loosen up the fascia.
Title: Re: Arches on feet killing me???
Post by: JeffBach on January 07, 2010, 08:25:49 AM
Sorry for the pain you all mention, but I'm glad it's not just me :)

I'll join the achy foot club and am still looking for the reason why.  I do have flatter feet, but have never really had foot problems or even sore feet. So I was pretty bummed out to discover that my feet killed me after only a few minutes standing on the board.

I think tension is the culprit for me. Standing on a SUP is the ONLY thing I do where my feet are not moving.  My full weight is on them all the time in one unmoving position.  It is difficult to easily shift weight and change foot position. 

I think standing still, not moving my feet, with weight equally and statically distributed on them is the issue.  I'm hoping the answer is getting good enough on a SUP to move around more on the board and be able to change foot position on a frequent basis.
Title: Re: Arches on feet killing me???
Post by: PonoBill on January 07, 2010, 12:31:11 PM
Bend your knees and ankles extremely and see if the pain goes away. An undignified squat works best. If it does it means you are putting all your weight on your forefoot, which will give anyone cramps. Moving around on the board will help, but getting a more balanced stance is what you need (assuming you don't have something that needs medical attention). You might try advancing your dominant foot a little and bending your knees when you first start out. Once your muscles are cramped it's tougher to get rid of.
Title: Re: Arches on feet killing me???
Post by: markthomas on January 10, 2010, 05:35:29 PM
Get a tennis ball and roll the bottom of your feet, it's gonna hurt like hell at first.  After running a few marathons, this is almost a daily activity...rolling my feet.  On another note, I also use a foam roller to roll my back,calfs,hamstrings,quads.  Again, it hurts like hell at first.  Keep doing it and you'll be amazed of your progress.
Title: Re: Arches on feet killing me???
Post by: webnrrd2k on March 02, 2010, 04:54:35 PM
I found that I got arch pain, too, for the first few months of SUping. In my case it went away on it's own, but I also make it a point to stretch every hour or two. If it's not too rough I'll stand up and touch my toes while on the board. I''ll also do a basic set of runners stretches, as best as I can while on the board. I find that I'm much less sore if I stop and stretch before I get too sore or tired. If I go too long I pay for it the next day, but  little stretching goes a long way if I do it regularly through the session.

Also, if I know I'm going to be really working hard I'll take an extended release Alleve before I go out. Again, a little goes a long way if I take it before I get sore. Alleve, just FYI, is an over-the-counter version of Naproxin. It's a much cheaper way to go than a prescription, and the extended release seems to help a lot.
Title: Re: Arches on feet killing me???
Post by: Big Sal on March 11, 2010, 03:04:31 PM
Yep, I got the same thing. I stop and rest from time to time, and actually wear running shoes with good arch support while paddling sometimes. It is hit and miss with me now, but I have arches you could drive a bus under. Support your feet, stretch, rest and... drugs baby!
Title: Re: Arches on feet killing me???
Post by: wilanz on April 05, 2010, 08:34:47 AM
Standing on a SUP is the ONLY thing I do where my feet are not moving.  My full weight is on them all the time in one unmoving position.  It is difficult to easily shift weight and change foot position. 

I've been playing with my board in the ocean trying to surf for good 1 hour to 90 min sessions without any issues.  This morning I just wanted to work on some basic paddle strokes and try to get a work out.  So I went to flat water and after 30 mins, my feet felt like they were falling asleep.    I was in the same foot position for the whole time.  I started moving my feet closer to a surf stance and alternating them.  Balance was tricky but my feet immediately felt better.

All the moving around when in waves to balance I guess it makes a difference.   I like to use thin wetsuit booties and was going to try barefoot next time but I think the moving around helped.

Title: Re: Arches on feet killing me???
Post by: Strand Leper on April 05, 2010, 01:47:28 PM
Wow,

I just thought my foot muscles were getting massive...  ;D

I usually use a very small (for a big guy) board.  Very, very tippy.  My feet, calves, and quads are flexing and rolling the whole session (usually 2-4 hours).  If it is choppy, it is extreme bend, flex, roll the whole time.  I don't like to sit down, because I like the workout...

The bottoms of my feet hurt so badly that I can't walk regularly with bare feet on hard surfaces... this probably is not good.

Gonna try ice, Advil and using my heel a little bit more on the board.

Great thread, thanks for all of the advice.

Tim
Title: Re: Arches on feet killing me???
Post by: Takeo on April 05, 2010, 02:17:35 PM
Being fairly new to SUP, I was getting really sore feet in the beginning when I was constantly working on not falling.  Balance check after balance check caused the arches in my feet to burn.  I would have to sit and take a break and massage my feet.  Now that my balance is a lot better, the feet pain is not as bad except in conditions that once again is testing my balance limits.  I do find that moving my feet around helps prevent the pain and numbness.  I tried the Vibram KSO booties which seemed to help some, not sure if it's the better arch support or better grip on the deck.  The problem with the booties is that I'm not use to manuevering the rudder with them on.  I guess in time I'll get use to it but it's definetely easier barefooted. 
Title: Re: Arches on feet killing me???
Post by: tautologies on April 07, 2010, 12:45:25 AM

hey most common reason is that you tens up and glench your toes. Try to relax and it'll go away...good tip about bending knees etc.

For people that become numb, I think that happens when you do not move your feet. Or at least that is the case for me. If I move a little it goes away...
Title: Re: Arches on feet killing me???
Post by: PauHanaTX on April 07, 2010, 02:54:16 PM
I guess since I started this thread and it's back again I'll give an update on my condition.  When I first started SUP'ing my arches hurt real bad for the first two months that I almost quit.  The pain slowly subsided until it no longer occured.  Now my arches feel great.

I think it was a combination of conditioning my feet to the stresses of SUP'ing.  I think I was tensing my toes too much, trying to grip the board with my feet, and this caused my feet to cramp up, mainly in my arches.

My feet feel great these days.  Now if I could just get the wind to stop putting that nasty chop on the water.

- Dave
Title: Re: Arches on feet killing me???
Post by: BrittanysDad on April 07, 2010, 05:39:53 PM
And to think I logged in tonight to look for a thread JUST like this one!  What a great forum!

I think part of my problem may be the balancing and working my feet more than my center of gravity; trying to hold on with my talons instead of my balance.  I was also born severely club-footed, but, it didn't stop me from fencing, soccer, the Marines, or fire/rescue, so, I'm guessing that it's an "enter ear" issue.  If I read this out loud and let it enter my ear, I might actually pay heed to it the next time I'm out.  ;)

But, it does bring up something else...
Someone mentioned trying to stay on the pad.  I noticed that when I wear booties, I have great traction: logical.  When I don't, I tend to slip off quite a bit, or at least slip to a point of my feet being in the "wrong" place and losing my balance.

I was wondering if there was a combination "cure" for this: thicker pad with better traction.  I think I really like the idea mentioned earlier about the traction pad in pieces on the board, and giving your feet better circulation and molding to something.  Any ideas?

Sorry, don't mean to try and hijack the thread, just figured it's along the same lines.

Thanks.
Title: Re: Arches on feet killing me???
Post by: tautologies on April 09, 2010, 04:17:43 AM

My feet feel great these days.  Now if I could just get the wind to stop putting that nasty chop on the water.


take out a kite on the windy days...almost perfect overlap...
Title: Re: Arches on feet killing me???
Post by: watermelonman on April 16, 2010, 03:26:01 PM
Anyone tried Fitflops?  Some testimonials on their website fitflop.com say they're good for plantar fascitis, knee pain.
Title: Re: Arches on feet killing me???
Post by: BrittanysDad on April 28, 2010, 08:25:38 PM
Took the advice of moving my feet around on the board.  Or, at least, moving them.

After about 5-10 minutes, my arches were killing me, then, I thought about this thread, and started to move them.  Mostly the heel-toe motion that we used to practice in fencing.  Actually moving around on the board is still a bit awkward, but, I'm sure I'll get the hang of it soon.

After I started doing this, I spent about an hour on the board, in the ocean, with so little foot pain, by the end, I forgot why I was moving my feet.

Thanks for the advice!

Jes
Title: Re: Arches on feet killing me???
Post by: Boludo on May 24, 2010, 06:58:42 PM
I guess there's a lot of us with that issue.  In my case, I am totally flat footed so I'm almost used to having shooting pain in my flat arches.  I guess I can't call it an arch if it just sits flat on the ground.  Good thing though is mine only gets bad every once in a while now.  Still not fun.
Title: Re: Arches on feet killing me???
Post by: enden on May 24, 2010, 10:38:54 PM
I'm flat footed too and my arches ache doing the first 30 min. I have to stop and rest for 5 min. then I'm usually good for awhile. I'm gonna try a pair of Dr Scolls arch supports in my Vibram KSO and see how that works.
Title: Re: Arches on feet killing me???
Post by: JC50 on May 31, 2010, 07:55:52 PM
This may sound crazy, but I've noticed a significant difference in foot-ache between two boards, one that has full sheet of foam padding (the standard stuff found on most boards) and one that I cut up the sheet into little 1"x1" blocks and spread them around. There's a huge thread here about peoples designs with those bits of cut up foam. Anyway, perhaps an acupressurist can chime in, but my feet rarely cramp when on the board that has bits of foam for grip, all else (surfing/paddling time) being the same. Could be similar to those beaded seat covers; I've used them in my last truck for long hauls and they work. FWIW. For the most part, foot-ache is not too much of an issue with me but after a long break I started paddling again recently and got it a few times and noticed a difference.
Title: Re: Arches on feet killing me???
Post by: DavidJohn on May 31, 2010, 10:05:38 PM
I wear Crocs on most long flat water paddles and I can paddle for hours and my feet stay comfee..  ;D

They're soft and spongie and have some arch support.. They're cheap and worth a try.

DJ

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