My aching foot!

[AuntieK]

I figure the best place to get a swimming question answered would be here on the tri board, so here goes:
I've just started learning to swim (really swim, not just spash around with my head above the water). I can only seem to go for about 30 min. before the arch in my foot starts cramping. I suppose it's from having my foot in a pointed position while I'm kicking because when I flatten out my foot it stops. But who can kick flat footed?
Anyone else experience this? What can I do to avoid this?
I thought maybe I wasn't getting enough electrolites, but I drank 24 oz. of Gatorade before swimming today and it still happened.

[KSH]

I have had this issue too swimming.

It usually happens when I ride and then I hop in for a swim.

Someone told me it's because I am pointing my foot TOO MUCH... I'm too tense. So, you might want to think about not pointing your foot as much... but not flatten the foot out.

It sort of worked for me.

Good luck!

[Tri Girl]

I notice that sometimes that happens to me, too. Lately I've been doing arch stretches that seem to help. I roll the arch of my foot on a tennis ball and that really stretches it out, also I make sure to stretch my feet/calves/quads/hammys really well before swimming to make sure I'm limber.

I also point my toes too much- something I have to concentrate on.

Good luck!

[AuntieK]

Thanks for your responses, KSH and Tri Girl!

KSH-I did ride before I swam, and I probably am too tense. I'll try to learn to relax and point my toes less, but I don't think I can give up my pre-swim ride.

Tri Girl-The tennis ball trick sounds great. I'm going to look for a tennis ball right now!

[CorsairMac]

Don't think of it as pointing your toes as much as just letting your foot flop. (does that make sense?) When I swam on the team we were always told by our coach (who studied under Doc Councilman) to let the foot find it's own position. instead of making it do something we "think" it should.

[triflor]

I agree with CorsairMac. In fact I don't even kick really, more just let me legs act like balances. If I kick or get tense I get the foot cramps, which if I don't get rid of right away will turn into calf cramps before the end of my swim. Because triathletes spend most of their time in two sports where the foot isn't relaxed and rarely points swimming is foreign to the feet. Make sure you stretch those feet, and also point and flatten them along with your stretching

[Lise]

I also find that the ball of my foot (usually left) cramps if I am at all dehydrated. Rolling it on a tennis ball really helps, too.

[hawatc]

You obviously have tight arches, which may be developing into a condition called plantar fasciitis. There is a thick band of tissue on the bottom of your foot from your heel to the ball of your foot called the plantar fascii. If it gets inflamed or irritated, it is referred to as plantar fasciitis.
Anyway, the best treatment for this and keep training is to change your mechanics like already discussed and doing several stretches, both before and after activity. You can take a towel, hold one end in each hand, loop it around your toes and pull towards you. The tennis ball idea is very good to do in addition to towel stretch. A variation of this is to use a golf ball to further pinpoint smaller tight areas. You can even put the golf ball in the freezer so it gets cold, the cold will help with inflammation as well as be a pain reliever.
It would not hurt to do the stretches / ball rolls several times a day to really loosen up the structures in the arch of your foot.
Good luck!

[ironchick]

If you have been a cyclist or runner anfd are now trying swimming, a good coach will probably giggle at how inflexible your foot is. Most swimmers have great ankle and toe joint flexibility which enables them to kick efficiently.

A great stretch is to roll a towel up and place it under your toes as you kneel on your feet (some of you may sit like this for Yoga meditation) Let your weight gradually down onto your feet and you will feel the stretch in your toes. You can increase the size of the towel roll as you become more flexible.

Do these in conjunction with stretching your arches, and calves.

ALSO, if you are newer to swimming, you really only need a to develop 2 beat kick to race triathlon. As our legs use a huge amount of Oxygen and create more lactic acid; the more efficient your kicking is the more energy you will save.

[Lise]

ALSO, if you are newer to swimming, you really only need a to develop 2 beat kick to race triathlon. As our legs use a huge amount of Oxygen and create more lactic acid; the more efficient your kicking is the more energy you will save.

Helpful stuff, ironchick, thanks. Can you say more about the "2 beat kick"? I feel like my legs are just flailing around behind me when I swim.