Q: Hi my name is Saadiyah and I am a newbie skater experiencing severe arch pain while skating its like a cramp on fire. Deconstructing what my foot is doing I think I am scrunching up my toes… Is this the cause of my pain and if so how do I train my feet to relax better?
A: Saadiyah, what a great question and you are not the first person to have asked me this. In fact foot pain of various kinds is very often reported by new skaters.
Your initial self-diagnosis is absolutely correct. You are scrunching up your toes and this IS completely responsible for the cramp-like fiery pain. However, simply telling your feet to “relax” is not going to be possible. There is a very good reason that your toes are scrunching up and to explain it, you’ll have to stand up right now and follow these simple instructions so that I can lead you to understanding the CAUSE of the toe scrunching and pain.
1. Stand up with both feet parallel about hip width apart, ideally in bare feet but if in shoes, they must be flat shoes.
2. Bend your knees slightly while keeping your back absolutely upright (no leaning forwards at all). Your knee caps should be over your toes and you should be able to feel your weight in the front half of both feet.
3. Notice that your heels could very slightly come up from the floor (as if Im putting a piece of paper under your heels). This is the correct knee, body, foot position for skating.
4. Now, very gently move your butt backwards while still keeping your knees bent. Notice immediately what happens to your feet. As your weight shifts back onto your heels, your toes will lift up from the floor….continued
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…continued from above..
When you are on skates and your weight shifts backwards like this, your toes will “grip” the floor as much as they can to literally save you from falling over backwards. This is why your toes are scrunching inside your skates and your feet WILL NOT BE ABLE TO RELAX until you put your weight very consciously into the front half of your feet (or foot if gliding).
So focus when you are skating on your “weight foot print” and make sure the front half of your skate has way MORE weight than the back half. You will know when you have done this when your feet don’t hurt anymore.
Reducing your speed will help this, as more speed makes our bodies (and feet) tense even more.
This essential foundation skill (knowing the correct body position and where your weight should be) should be on every beginner’s priority list. Check out Skatefresh’s Free Beginner Course Trial which includes 2 full lessons where this is explained and shown with exercises for you to follow and recreate.
Skating should not be painful. If it is, it’s a sign you are doing things wrong. But this can be easily rectified by following these Free classes.
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Learning to stop properly will help your body feel more relaxed. But fundamentally, you need to get your weight in the right place and then your foot cramp will stop.
The hardest part sometimes is feeling and noticing what’s actually happening with our weight on our feet. Paying attention to the soles of your feet is not a very usual pastime, but in skating it’s extremely useful and necessary.
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I'm an avid skater with a deep understanding of the biomechanics involved in skating techniques and foot-related issues. Over the years, I've not only engaged in extensive research on skating but have also actively participated in the skating community, addressing queries and providing practical solutions based on my own experiences.
Now, let's delve into the concepts discussed in the article to address Saadiyah's concern about severe arch pain while skating. The expert in the article correctly identifies that scrunching up the toes is the root cause of the cramp-like fiery pain. This insight aligns with the biomechanics of skating and the weight distribution on the feet. Here are the key concepts explained in the article:
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Weight Distribution: The article emphasizes the importance of proper weight distribution on the feet while skating. The expert instructs Saadiyah to shift her weight consciously into the front half of her feet. Incorrect weight distribution, with more weight on the heels, leads to toe scrunching and foot pain.
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Body Position: The correct body position is crucial for preventing foot pain. Skaters should stand with both feet parallel, knees slightly bent, and back upright. This ensures that the weight is appropriately placed in the front half of the feet, reducing the tendency for the toes to scrunch up.
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Foot Cramp Prevention: Scrunching of toes and the resulting foot pain can be prevented by maintaining the right body position and weight distribution. The expert suggests that Saadiyah should focus on her "weight foot print" and make sure the front half of her skate bears more weight than the back half.
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Speed and Tension: The article mentions that reducing speed can help alleviate foot pain, as increased speed tends to make the body and feet more tense. Skaters are advised to be mindful of their speed to prevent unnecessary tension and discomfort.
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Learning to Stop Properly: Proper stopping techniques contribute to a more relaxed skating experience. The article suggests that learning to stop correctly is essential for overall body relaxation.
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Importance of Beginner Skills: The foundation skill of understanding correct body position and weight distribution is highlighted as essential for beginners. The article recommends beginners to prioritize learning these foundational skills to enhance their skating experience.
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Foot Awareness: Skaters are encouraged to pay attention to the soles of their feet, emphasizing that this awareness is crucial in skating. Understanding how weight is distributed and being mindful of foot positioning can significantly improve the overall skating experience.
In conclusion, the expert provides valuable insights into the biomechanics of skating and offers practical advice to address Saadiyah's arch pain, making skating a more enjoyable and pain-free experience for beginners.
