At some point in my skateboarding journey, I found my feet sore after some rides and wondered why do my feet hurt when I skateboard. It was extremely painful, so I asked around and discovered that I wasn’t alone! Most skateboarders experience foot pain from pushing off the ground while riding a board.
Skateboarding involves repetitive robust pushing. It leads to continuous strain on your feet, resulting in soreness and discomfort in the heel, arch, and ankle. Muscles, tendons and bones in feet are sensitive to excessive pressure from pushing, which can lead to pain.
Be aware that it is an expected result of skateboarding, whether it’s due to pushing off with your feet or landing jumps and tricks. However, it doesn’t have to be a regular occurrence.
Just starting out with skateboarding? Read a detailed guide on how to skateboard for beginners to learn faster.
Let’s understand the reasons why your feet may hurt when you skateboard and how you can prevent any pain or injuries.
- Common Reasons Why Your Feet When You Skateboard
- How to Prevent Feet Pain and Injury While Skateboarding
- Best Exercises to Ease Pain in Your Feet and Ankles
- Is It Normal For Your Feet To Hurt After Skateboarding?
- Wrapping Up
Common Reasons Why Your Feet When You Skateboard
Normally, riding a board should not cause any pain to your feet if you are doing it right. Sore feet or ankle pain after a skateboarding session is an indication that you are riding with an incorrect form or pushing too hard.
Let’s take a deep look at the most common reasons for feet pain while skateboarding:
1. Wrong-Sized Shoes
Skateboarding requires intense pushing off the ground. Hence, it is necessary to wear the right-sized, snug fit shoes to experience a comfortable ride. Loosely fitted skate shoes can cause feet to slide around, leading to increased friction which can result in blisters and soreness.
On the other hand, if your shoes are too tight, they will squeeze your feet and cause extreme pressure when pushing.
Tight shoes also result in a “lace bite”, causing the tongue to press against the top of your feet. It results in inflammation, pain, swelling, and redness.
And the worst case is, the inflammation can cause severe pain and cramps. And, if it happens during a skateboarding session, you may end up with a broken ankle from a wrong landing because of pain.
2. Plantar fasciitis
It is a common inflammation of the plantar fascia. It is a thick band of tissue that connects your heel to your toes and supports the arch of your foot.
Too much pressure on the feet from skateboarding can lead to overstretching or tearing this band, resulting in extreme pain.
3. Flat Feet
Flat feet are the result of a weak arch, which causes your foot to test completely against the ground. This can increase pressure on your feet and lead to soreness and pain in your heel or arch, or both, after skateboarding sessions.
And the bad news is, there is no cure for flat feet, but you can invest in high-quality skateboard shoes with a lot of cushioning and a slight heel.
4. Poor Pushing Technique
Incorrect pushing technique often leads to feet pain. Pushing too hard with your toes can put excessive stress on the front and top of your feet, leading to soreness after the skateboarding session.
So, ensure that you are pushing off with your whole foot and not just the toes for a smoother ride.
Here’s a guide to push a skateboard properly.
5. Wheels are Too Hard
Having the wrong wheel hardness can cause sore feet. If your wheels are too hard, they will not be able to absorb the impacts of landing a jump or trick.
This will result in a jarring feeling which can cause your feet to become sore when you skateboard.
Read features of the best skateboard wheels in 2023 along with a buying guide to make the right pairs for your board.
6. Lack of Warm-up
Just like any other sport, skateboarding requires dynamic movements that require a warm-up session before the skateboarding session.
Failure to warm up can lead to cramps and sore feet which may last for days after a riding session.
7. Improper Riding Form
Often, skateboarders make the mistake of leaning too much forward or backward as they ride. This can cause extreme pressure on your feet and lead to painful feet after a session.
It is necessary to ensure that you maintain an upright position with your back straight when riding your board for a comfortable ride and avoiding injuries.
Skateboarding often requires you to push your body beyond its limits. But, pushing too much can cause sore feet and injuries.
A major problem that can occur is inflammation in your Neuroma nerve. It is a pinched nerve in the foot, which is caused when pressure is placed on it. It causes burning pain in the ball of your foot, leading to numbness in the toes (especially in the big toe), which can make it difficult to bear weight.
In addition, skateboarding for too long without taking regular breaks can lead to fatigue, making it difficult to maintain a proper posture while riding. This can cause irritation, soreness and pain in the feet when you finish your session.
Perhaps you are a new skater and eager to ride like a pro, read how long it takes to learn to skateboard properly.
How to Prevent Feet Pain and Injury While Skateboarding
Here are some effective tips that you can follow to prevent painful feet when skateboarding:
1. Warm-Up Before Skateboarding
Warm up before your skateboarding session to reduce the risk of cramps and injuries.
Include dynamic stretching exercises such as jumping jacks and toe touches in your warm-up, for stiffness and sore feet.
Do some stretching exercises for 5-10 minutes to relax your muscles and get the blood flowing in your feet.
2. Choose the Right Skateboarding Shoes
The right kind of shoes can make a huge difference in your skateboarding experience. Choose shoes that fit you properly and offer good cushioning to reduce foot fatigue and soreness.
Ensure that they have a good grip as well so that you don’t slip off while riding.
Here are some tips while buying skateboarding shoes:
- Look for a strong and flexible upper material with extra cushioning.
- Choose the ones with tight ankle support for better stability.
- Pick a shoe with a flat or slightly curved sole to prevent arch pain.
- The toe box must have enough room for the toes to move freely.
I personally prefer Vans and DC shoes for skateboarding.
3. Wear Foot Pads
Foot pads will help reduce the impact of landing a jump or trick, which can eventually lead to sore feet.
Remember to pick the right kind of foot pads for your skateboarding style.
For instance, if you are into freestyle riding, then choose the ones with thick padding and curved shape as they provide better protection.
4. Learn the Proper Technique to Ride
Knowing the right techniques and how to use them correctly can help you prevent feet soreness while skateboarding.
You should practice basic tricks such as ollies, kickflips and heelflips regularly so that you can ride safely and with confidence.
It will also reduce the impact on your feet when landing a trick or jump.
5. Take Breaks
Taking regular breaks is an important part of skateboarding, as it gives your feet time to relax and recover from the pressure.
It also helps reduce fatigue, allowing you to maintain a proper posture on your board for a comfortable ride.
You should give your feet a break from all the strain, try not to skate for more than an hour in one session. In case you start feeling pain in between sessions, take off your shoes and let your feet rest for a while before stepping on the board again.
6. Choose a Clean Location
Skateboarding on uneven surfaces can have a huge impact on your feet. Cracks, pebbles and debris on the street can cause friction, leading to soreness and injuries.
That is why it is important to choose a clean location to skateboard that has been properly maintained with no obstacles or hazards.
Additionally, make sure you wear protective gear such as a helmet and knee pads to protect yourself from serious injuries.
Also, read about the skateboarding laws before riding your board, and avoid places where it is illegal.
7. Ice Treatment
Applying ice to the affected area is a great way to reduce inflammation and pain in your feet. Ice reduces swelling, stimulates blood circulation and numbs the nerve endings.
For best results, wrap an ice pack in a towel and apply it on the affected area for 15-20 minutes at a time after each skateboarding session.
Best Exercises to Ease Pain in Your Feet and Ankles
The following exercises will help strengthen the muscles in your feet and ankles, reducing the risk of soreness and injuries while skateboarding.
1. Seated Foot Circles: Sit on a chair and plant both feet firmly on the floor. Make 10 circles in a clockwise direction with your foot followed by 10 circles in an anti-clockwise direction. Do this for about 15 seconds each, then switch sides.
2. Standing Calf Raises: Stand straight with your feet hip-width apart. Slowly raise your heels off the floor, hold for a few seconds and then lower them back down. Do around 15 repetitions of this exercise to strengthen your feet and ankles.
3. Toe Lifts: Stand up straight with your feet shoulder-width apart. Lift all five toes off the ground at once and hold for a few seconds before releasing. Do this exercise for 15 repetitions on each side.
Great exercises for ankle mobility and foot strength
Is It Normal For Your Feet To Hurt After Skateboarding?
Yes, it is normal for your feet to feel sore and tired after skateboarding.
This is because skateboarding puts a lot of stress and continuous pressure on your feet and legs, which can lead to pain and discomfort.
In addition, boards are ridden on hard surfaces and it involves a lot of jumping and tricking, which can cause fatigue.
Several studies have shown that skateboarders are prone to foot pain, fatigue and overuse injuries due to intense riding.
Skateboarding is an exhilarating and fun activity. However, foot soreness is a common issue for skateboarders which can easily put a damper on your riding experience. Your feet can hurt due to wrong-sized shoes, incorrect skateboarding techniques, and lack of warm-up.
Feet pain while skateboarding is something that can be easily avoided by using the right shoes, warming up before each session and taking regular breaks. Choosing a clean location and doing the exercises mentioned above will also help reduce soreness in the feet.
Frequently Asked Questions: (FAQs)
Can I get ankle pain from skateboarding?
Yes, it is possible to get ankle pain from skateboarding because the repetitive motion of jumping and turning can put a lot of stress on your ankles.
Skateboarders continuously need to balance their body weight on the board and this can cause strain on the ankles, resulting in pain.
How do I stop my feet from hurting when skating?
You can stop your feet from hurting when skating by following these tips:
- Wear the right sized shoes
- Warm up your feet before a skateboarding session
- Take regular breaks
- Choose a clean location to ride
- Do some foot exercises to strengthen your feet and ankles
- Apply an ice pack after each skateboarding session.
Is skating supposed to hurt your feet?
Skating doesn’t have to hurt your feet. As long as you take the right precautions and use the correct skateboarding techniques, you should be able to skate without experiencing any discomfort or pain in your feet.
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