The Ultimate Guide to Pain-Free Paddling: Preventing & Treating Foot Issues in SUP
Photo Courtesy of DFW Surf
OUCH! Have you experienced pain or numbness in the feet when you’ve been paddleboarding? Or have you felt the dreaded cramps, where your foot contracts into positions with spasms that take forever to release? You’re not alone. Many people that SUP, have experienced foot pain or cramps at one time or another. But what’s going on? And what can you do about it?
Foot pain and cramps are often seen with those new to paddleboarding. But even experienced paddleboarders may feel these issues now and then. If you are feeling pain in the ball of your foot, or through the arch of your foot, this is often due to overloading the joints and muscles in the feet.
What causes this?
Poor Balance: if you struggle with balancing on your board, your toes and feet are going to naturally grip harder onto the board. And over time, this overloads the muscles and joints causing cramps and pain.
Static Positioning: many people new to SUP are afraid to move around on the board, and for the most part, our feet stay stationary while the rest of the body is in an aerobic state. This lack of movement in the lower legs and feet causes a stiffness, and a lack of blood flow that can lead to foot pain and numbness.
Foot Biomechanics: some people are more prone to pain and discomfort in the feet due to anatomical, and biomechanical structure of the feet during standing and walking. This discomfort can become more pronounced when there is a lack of support to the foot and ankle when barefoot. If you’ve had issues with plantar fasciitis, ankle sprains/injuries, bunions, and more, you may notice pain in the feet with barefoot paddleboarding.
Well, that’s great, but WHAT CAN I DO about it?!
Balance:
The more time you spend on your board, the more comfortable you will become in your balance, and naturally your feet will loosen their death grip to the board. But there are balance exercises that you can work on while on land to improve your balance and confidence on the board. Watch the Video below for a few to get you started:
Static Positioning:
Again the more time you spend on your board the more comfortable you will become in your balance, and with moving around on the board. Don’t be afraid to fall in the water. As you practice your SUP skills start with getting comfortable moving your feet around on the board. It’s ok if you fall, we all do, and normally it’s just in time for a refreshing cool off in the water! Moving your feet around on the board will allow blood to circulate through the feet and lower legs and reduce cramps and stiffness.
If you’re not quite ready to pick up and move your feet just work on wiggling your toes, lifting your toes, lifting your heels, and even a forefoot stretch.
Foot Biomechanics:
As mentioned, some people are more prone to foot discomfort when barefoot. As a Physical Therapist, my first recommendation would be to make sure you have a “Healthy Feet” workout plan that includes strengthening and stretching. Check out some of my top exercises for healthy feet in the video below. Incorporate these to keep foot pain at bay, or if you’re already dealing with foot pain.
Another option is wearing footwear while paddleboarding. There are multiple options for this. You can wear booties, or even an athletic shoe. While shoes aren’t the norm while paddleboarding, you may have to make accommodations to allow you to paddle longer with less pain. Talk to a Physical Therapist, and they can help you come up with some good options. I have been able to recommend orthotics, as well as Kinesiotape® that have helped many of my patients overcome foot pain.
Stay Tuned through April, as Moveology Physical Therapy & Wellness, continues the series on Paddle Board Fitness! I’m gearing you up for SUP Season and confidence as you head into your first or 20th SUP Race! If you’re ready to see what SUP Racing is all about, Bluet SUP has a Great Race on May 4, 2024. The Bluet Brawl has options for the skilled paddler to a 1 mile Fun Race perfect for the beginner. You'll meet a FUN and supportive SUP community! Don’t forget I’ll be out there offering Fitness Recovery after the race, so you’ll be feeling your BEST after your race!
Make sure you take advantage of Moveology Physical Therapy & Wellness’ Free Paddle Tips Download below. And look out for the next installment in our series covering Core Strength in SUP.
Kristen McGregory-Hair, PT
Physical Therapist
A native Texan passionate about empowering people through movement, I've been a Physical Therapist in the Dallas-Fort Worth area since 2004. My passion is to help patients not only recover from injury but also take control of their health and live active lives. I believe in patient education and strive to ensure everyone understands their condition, treatment options, and how to manage their well-being. This Blog , along with Moveology Physical Therapy & Wellness’ Newsletter , is my way to share knowledge and inspire a wider community to embrace an active lifestyle.
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