Snowboarding Foot Pain Solutions By A Doctor of Physical Therapy
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- čas přidán 8. 09. 2024
- Do you get pain in your feet/ ankles when snowboarding and don't know how to fix it? Today we will be taking a deep dive into why your feet/ ankles are in pain and some possible solutions to look into. Whether that is a muscle on the outside, intrinsic foot muscles, or blood flow being cut off. This is an in-depth look into how to fix pain in your feet/ankles while snowboarding!
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Introduction: 0:10
Foot Anatomy: 01:06
Biomechanics of Feet: 02:08
Boots: 02:45
Biomechanics and Solutions: 07:17
Stance: 13:09
Bindings: 14:17
Loosen Up: 16:00
Socks: 17:02
Nutrition: 17:41
Fitness Levels: 18:11
Stretches: 18:45
Exercises: 19:24
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Credentials:
Mark: Dr. of Physical Therapy (OR/CO)/ PSIA-AASI Level 1 Snowboard Instructor/ Personal Trainer
Sarah: Massage Therapist (OR)/ Certified Yoga Instructor (YT200)/ Personal Trainer (NASM)/ High School Health Teacher (OR)
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As a nurse, this is the video that made me understand why I have pain. Thanks for bringing the anatomy
You're so welcome Thanks for watching!
Been working through foot pain issues for the past 2 seasons, almost there. Really appreciate all the info, it should be helpful!!
Absolutely, let us know if we can be of service
This video is for me! I have plantar fasciitis and the first 5 rides are so painful, my focus now is to train my feet harder
Riding can absolutely be uncomfortable to PF. Glad you're being proactive and just know it can be a long road. Stick with it!
Oboz Bridger low shoes solved my PF. Someone else passé this on to me and it worked. My feet just can’t take the flexing like they used to. These shoes have top notch inserts included. Good luck
Thank you !
You're welcome!
Great stuff Mark!
Glad you enjoyed it
I always need to double sock for the extra padding because I ride my boots loose. It’s been a real game changer for me.
Stoked that's helping!
I can wear my boots around the house and not have any pain. But, once strapped in I eventually get pain near the 2nd metatarsal (under side of foot). It can feel like my foot is being pressed into a hard surface. Do you think this is a blood supply issue? I do get slight numbness as well.
Sounds like a binding issue that's making a hot spot. Potential blood flow issue but more so binding adjustment or movement pattern that needs to be changed
Adidas boots fit me best too. I stocked up 4 pairs since they quit SB boots business 😂. Let me know if you find similar boots.
Yes!!!!! I need to do this as well :D
What would you recommend for me? Here is how I can most accurately describe my foot pain:
I feel a constant, almost immediate pain in the muscles of my feet. Imagine being seated in the floor with your legs out in front of you, using a thick resistance band while pushing your toes forward. Imagine doing that until you feel immense pain and muscle soreness.
^thats what I feel in the mountain, and it happens immediately. Like … within the first 4 seconds.
Could be movement pattern you are holding too long, tightness in the boots, hot spot from binding?
I have numbing on the side and top of my right foot from snowboarding for 6 days, an are really worried it won’t go away
How long has it been there? Any history of back pain?
@@MobilityDuo I rode for 6 days, it appeared after the first day, but I kept riding.
Have been suffering for 9 days now.
No riding the past 4 days, but still the same.
I have spinal stenosis in lower vertebrae, diagnosed a few months ago, but no real back pain atm.
I just want to keep riding
Width definitely played a big part in my foot pain. Unfortunately, we can't try them on long enough to really know what's comfortable. I had an old Salomon boots that was small but I could bare with it. There was pain and numbness but not as much as my Burton rulers. Not sure if I want to or am able to wear it to the point of "breaking them in". Full pain and numbness around the pinky toe.
I went to get 32 tm2 wide boot and that gave me so much relief. But sadly it's possible I have too much room as it's the size between all 3 boots. I probably can go .5in lower but stick with wide.
I prob would recommend to get wide versions because as long as your ankle is locked in and there isn't much movement for the feet to lift up inside the boot, then you should be fine with space on the sides of the feet
Also compression socks can act like second skin. If you double sock, the compression socks will slide inside the outer sock without causing blisters. Do note that this will wear out the compression sock.
Thanks for sharing! It's certainly a journey finding relief with foot/ankle pain. I wish there was an easier solution but it really is a science experiment.
As someone who's transitioned to barefoot shoes, with high arches and underpronation, should I lean into the underpronation, or start working on a more neutral stride? I definitely recognize the push off from the smaller toes more now than when I'd wear underpronation running shoes. I want my feet to be as ready as possible, by the time the mid-lantic region opens all their mountains.
This is a tough one to answer because I would want to see you move. Based on what you're saying, I would focus on utilizing your entire foot as a base of support versus the lateral edges. It's not efficient and that force has to go somewhere. I would really look into that Mobo Board (MOBILITYDUO10) for 10% off or 'Rooting' to change that movement pattern. But, this is all assuming you are having continued discomfort, not simply changing your movement pattern because everyone says so.
Thank you! These are great and been using them. But I also get pain on right side of my lower leg (ride goofy so leading leg). Straight up my fibula and I am almost positive it is from the down force when riding and the boots. Any suggestions other than strengthening that side of the leg? Thanks in advance!!
Have you tried a variety of boots?
Great video Mark. Like in your video, I use Adidas boots. Do you have any thoughts on a similar boot now Adidas has stopped making boots?
Thanks man! That, is the million dollar question. Honestly, I just bought a used pair on eBay... Im kicking the can Rob!
I just experienced my first day of foot discomfort - in the top of my foot (forefoot?). Basically there is a pressure point which is activated especially when I am pressing on the toe edge. I get tingling feeling in my toes and a throbbing. I have been using these shoes for a couple of years without any issue. What can I do for some quick relief? Will work on the fundamentals over time.
Is it between any toes specifically or broad tingling?
Hi Mark, I have a burning pain sensation inside of my arch and sometimes in my Lat Met/Mid Met area too... Custom insoles, compression socks, correct fitting boots - all did not :( ... I do have mild flat foot... help please!
Hey! I've had that burning sensation in my arch before also and what helped me was achilles stretches. Upon my research about why that was happening, I ended up finding that the burning sensation is a result of a tight achilles. So try some achilles stretches and see if that helps your arch issue. Obviously, I'm no professional but that's a solution that I have used for that problem.
@@caitlynmuldoon Hi! From what I researched, the achilles tendonitis will not cause burning sensation in the arch but will do that to the achilles or/and ankle area. Whereas online says more about burning sensation in arch are probably caused by plantar fasciitis, but again, that causes heel pain more than arch burn. So I am still lost. But it helped you... So Thanks so much though! I'll try it nonetheless! Cheers
Have you been checked for a Mortons Neuroma or plantar fasciitis? Could be tendon stress or a nerve being cutoff. @caitlynmuldoon posterior tissue stretches are absolutely a piece to the puzzle as it will effect force moving up/down the foot. If it is plantar fasciitis, this will require a time and effort. Look up a windlass stretch and also look into this Mobo board. The stretches I provide at the end are a good starting point.
Been riding the same boots for 10
Years, riding has become unbearable now, time for a new set I’m assuming
There's only one way to find out!