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Recently, my instructor has been upping the amount of skip rope on me (he had me do 35 minutes yesterday). Since the increase, I noticed the arch of my right foot killing me (uaually anytime I do more than 15 or so minutes). Has anyone else had this problem? Is there anything you can do about it except for suck it up and keep working until it stops hurting?? I spent about 5 minutes afterward stretching my foot/ankle/calves to get rid of the arch pain and keep the shin splints away, but the fact that it is hurting the arch of my foot is bothering me. It is not usually sore the next day, and very little if it is. Similar experiences/advice?????
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I get that sometimes, especially if I've been circuit training and running for more than half an hour. The muscle around the arch of my foot just feels sore after the workout, but its nothing serious, and goes away after a few hours.
I haven't actually skipped for half an hour before. However, I sometimes warm-up but hopping on one leg with the balls of my feet for about 30 seconds before swtiching to the other foot. When I do that for a certain period of time, you can feel the burn in the arch of your foot.
The only thing I can think if is that my trainers are not designed for cross-training (I wear running shoes). Since it hasn't really injured me in anyway, I haven't really thought much about it until now.
Steven -
I had some similar discomfort when jumping barefoot on the matts at Fairtex. My feet also got tired and started to ache after jumping on the concrete with wrestling shoes for 30 minutes. What worked for me was to jump on a hard rubber surface and keep the wrestling shoes.
Thus, my suggestion comes from personal experience: What kind of surface are you skipping rope on? Try backing off to 20 minutes and change your shoes as well as the surface you're jumping on.
TerryComment
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Thanks for the feedback.
Two different surfaces. In class, barefoot with soft martial arts mats (don't know what the material actually is, but it has just a little bit of give). Outside of class, the surface is generally carpet and standard carpet padding on top of concrete, and I wear some older cross trainers (but they are light for cross training shoes).
Regardless of surface, my feet start hurting after about the 15 minute mark...the first 15 minutes, the rope may hit my feet 3 or 4 times total...after that, it goes up to about every minutes that I have to restart. At about 20 minutes, my feet are sore to the point where I'm stopping 3 or 4 times a minute for the next 5 minutes, after which the pain becomes numbing and I'm back to restarts every minute.
I'm sort of a big guy (about 215 lbs), and my feet look like they have low arches, so I was thinking about getting running shoes and arch supports for days I'm not at the gym. Otherwise, I should probably just stop b!#ch!ng and work through it...Comment
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This problem occurs for the same reason people get shin splints, your ankle is only being worked in one direction, up. There are several cures. Firstly, walk on your heels for 4 minutes a day. This is harder than it seems. Or you can start doing calf raises, but be sure you go well below your toe level on the rebound. Your arch will get stronger, plus your calf will develop all the way to your ankle, instead of that big knot of muscle mid-calf, that many people have. Muscle & Fitness magazine regularly covers this, well, every couple of years or so anyway LOLComment
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