Foot pain/question about stance, ski form

[Sheena]

I did get new boots last season, which has lessened some of my foot soreness problems. But I have had arch pain has still been plaguing me still - not all the time, but enough to make me need to find a solution. I thought that maybe custom foot beds/liners were the solution.

Now. Over the summer, I have realized something I am doing when I am nervous, or tentative about trying something. I tend to curl up/tense my feet, which causes pain in my arches. (read: really hurts after awhile) It is the same pain I was getting in my feet when I was skiing in more extreme terrain.

So I am thinking I am on to a solution here: not to tense up my feet (duh). Just curious if anyone else has ever had this problem, and if anyone has any helpful suggestions?

Note: the boots I got last year are a good fit. they fit well in the toe box, and I have very very little movement of my foot within the boot. They are snug and comfortable.

 

[Jilly]

Sheena, I curl my toes too when things are looking scary. It's my fear reaction. I don't know what I'm trying to hold on to, but its certainly doesn't help!! Remember to relax, flatten out the foot and evenutally, like 3 years later, just kidding, it will become natural. But if you don't have custom footbeds, it might be an idea, or at least some Superfeet with arch support.

 

[Severine]

Absolutely tensing up your feet will give you pain. I've had much experience with that, unfortunately. A custom footbed should allow your foot to sit properly in the boot so that you don't curl up and tense up your feet, I've been told. At least, my bootfitter explained that to me... we'll see this winter if it really helps. If your boot is too big, you could also be curling your toes to hold your foot in place, which again will lead to pain. Did you have a shell fit done when you purchased the new boots?

 

[Sheena]

If your boot is too big, you could also be curling your toes to hold your foot in place, which again will lead to pain. Did you have a shell fit done when you purchased the new boots?

That was happening a few seasons ago. December last year, I got fitted for new boots - they fit great. snug, and no movement in my feet. I can't really curl up my toes to "hold on". Yet, I do still tense my feet.

Jilly: Is there anything you have done that has helped you relax your feet?

 

[LilaBear]

I tense my whole legs when I'm not liking it (which means I'm probably curling up my feet but haven't noticed it), and of course the skiing technique suffers and the tension gets worse. It hurts more to ski, I get tired more quickly etc.. So I stop and "shake out the fear", I'll pick up each foot and ski and give it a good shake like the Okey Kokey and think consciously about how I need to stay mellow and relaxed and I'm just going to shake out all that unhelpful fear.

Another thing is to wiggle your toes, it can relax your whole back.

 

[Jilly]

I have custom "cork" footbeds. This doesn't allow me to curl my toes. The other thing to do is relax. Take a deep breath, tell the muscles and tendons in your feet to release and relax. Mind over matter really. It'll take time and will get you a few times too.

 

[volklgirl]

At the start of any run that freaks me out (and any time I stop on that run), I make a point to wiggle my toes then plant them firmly and individually on the bottom of my boot, starting with the pinkie toe. It seems to be a good routine that helps keep me from curling my toes and offers mental diversion and a calming effect.

 

[BackCountryGirl]

I don't tense my feet skiing, but I do curl my toes when clipped into my road bike, which causes soreness in my arches. I try to think about doing yoga and being in Mountain pose; that helps. When skiing, try to feel the triangle formed by your heel, the ball of your foot on the left, and the ball of the foot on your right. Spread out your toes.

I also have these little half ball things that I stick under my arches and they do a self massage on your feet. The idea is to stand with them under various parts of your foot; moving them ever so slightly around. That helps to relax the fascia and allows for more spreading.

 

[oragejuice]

Ditto on the custom footbeds. I have foot/ankle/kee issues, and Superfeet just didnt cut it. I try to completely relax my feet on the lift, in order to release all the pressure. Just got custom footbeds, and the doctor says it's going to help tons.

 

[altagirl]

Ditto on the custom footbeds. I have foot/ankle/kee issues, and Superfeet just didnt cut it. I try to completely relax my feet on the lift, in order to release all the pressure. Just got custom footbeds, and the doctor says it's going to help tons.

Custom footbeds are wonderful for a number of reasons, but they're only going to fix this problem when you quit tensing up your foot muscles.

I don't have the foot clenching/toe curling tendency on regular snow, but I know my husband and I have both noticed that we tend to do it on ice. For some reason when I feel like I'm not in control like I want to be, something in my subconscious tells me that if my toes claw at the ground I'm going to get back in control... when it's just the opposite.

Realizing that's what you're doing is step #1. For a while, we both would get done skiing an icy run and all of the sudden think "WOW my feet hurt! What's up with that??". If you know that's what you're doing, now it's just a matter of consciously relaxing your feet. Thinking of the tree pose in yoga is a good idea. Try to visualize getting every bit of your foot in contact with that footbed.

If it's symptomatic of overall tenseness, I know consciously relaxing your jaw/tongue can be good for that too - for me at least it seems to trigger dropping the tension throughout my body.

 

[Sheena]

Thanks all! This is very helpful.