You'll find cross country skiing a physically demanding activity. In addition to calling for cardiovascular endurance, it requires you employ muscle groups you likely do not use on a daily basis. Aches and pains prove common when starting up any physical activity, especially a new one. However, overuse may cause consistent pain. Learn what the feet go through when skiing to minimize and avoid these types of injuries.
Cause of the Pain
The most likely cause of arch and heel pain is plantar fasciitis. While other factors can create pain too, you'll find the types of movements in cross country skiing a likely cause of this overuse injury. The plantar fascia, a soft tissue, runs from the heel to the base of the toes and under the arch. The injury occurs when this tissue, subject to tightening and stretching effects, gets inflamed. People with flat feet find themselves more to prone to this injury.
Remedies
The longer you ski with plantar fasciitis, the longer it will take to recover. Rest and icing provide short term solutions for relief. Chronic cases may require an anti-inflammatory medicine. Stretching can also help avoid the natural tightening of the plantar fascia that occurs in inactive people. Treatment may also include wearing a night boot to keep the ankle flexed while you sleep, reducing the tightening effect.
Arch Support
Cross country ski boots, due to their stiffness, provide poor arch support. Unsupported arches cause the foot to collapse, which stretches the plantar fascia beyond its normal range. Insole cushions with a built-in arch support the foot and reduce inflammation. You can buy insoles or orthotics over the counter, or have them custom made. Consult an expert, or carefully research which insoles will best support your feet.
Proper Form
Efficient skiing requires you to maintain good mechanics. Poor form puts more stress on your feet and arches. Once the plantar fascia becomes inflamed, skiers find it difficult and painful to push off on their feet. This prevents you from maintaining proper balance and getting your body weight up over your skis. Keeping your form will become increasingly difficult, resulting in a negative effect on your feet. Keep your skis flat and fast by pushing off and making strong weight transfers with each stride.
Member Comments