12-01-2010, 11:47
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#1
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SF Candidate
Join Date: Jul 2010
Location: Emerald Coast
Posts: 32
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Instep Pain
Ive been really trying to focus on increasing my speed of my ruck marches. It seems anything over 4.1 mile an hour pace kills my instep. The pain is similar to a cramp that literally occurs within a minute of cranking the pace up to 4.2 miles per hour +.
Ive did some Google'ing and searched this site as to solutions. I haven't found anything that seemed to apply.
The pain is bearable but starts to get like a cramp and therefore slows me down.
Just wondering if anyone has experienced something along the same lines. Let it be known I'm training in motion control cross-training / running shoes, and I do have slightly flat feet.
Thanks,
RS
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RockSolid is offline
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12-01-2010, 11:54
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#2
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SF Candidate
Join Date: Nov 2010
Location: sopines
Posts: 19
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Get some ninja vibram five fingers and strengthen your feet. I know a lot of guys don't want to put em on, but the overall strengthening benefits to your feet and ankles in addition to helping correct gait and posture is too much to overlook.
You can achieve the same thing by walking barefooted in the grass, and moving up to running short intervals barefooted. I've been doing this since my freshman year of high school cross country.
I know I make it sound like a panacea, but the extent of my injuries in the military have all been from my low back and up, and I attribute this to the methods above.
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mils is offline
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12-01-2010, 12:19
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#3
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Guerrilla Chief
Join Date: Nov 2009
Location: PWC
Posts: 529
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If you decide to go the Five Fingers route, be sure to use the search button on here about them and heed the many warnings about starting slow. Last thing you need is busting everything because you were impatient and end up with six or more months of no running.
Make sure you're stretching your arches just like anything else you work out. Without proper stretching, muscles and tendons get tighter and shorter over time. Push them back to their original length by ramping up the speed, and it's going to hurt.
Finally, you can try some of these exercises to strengthen the feet as well as movement barefoot or with toe shoes. Click on Shoeless Strength Training. It's from this month's Runner's World (the print issue has actual written descriptions), and I've used all except the "one-foot hops with a twist" with success.
http://www.runnersworld.com/channel/...-0-0-0,00.html
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Доверяй, но проверяй (trust, but verify)
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects." - Robert A. Heinlein, The Notebooks of Lazarus Long
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Masochist is offline
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12-01-2010, 12:23
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#4
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Guerrilla Chief
Join Date: Nov 2009
Location: PWC
Posts: 529
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Another good thing to have in your freezer is a medium-sized (about the diameter of a Coke can) bottle of water. After runs/rucks where your arch ends up hurting, you can place the bottle on the floor and roll your foot over it. Concentrating on the arch helps bring the inflamation down, stretch it and the cold just makes tired feet feel good.
__________________
Доверяй, но проверяй (trust, but verify)
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects." - Robert A. Heinlein, The Notebooks of Lazarus Long
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Masochist is offline
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12-01-2010, 12:37
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#5
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SF Candidate
Join Date: Jul 2010
Location: Emerald Coast
Posts: 32
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I was looking at some of the five fingers kso's, but I was a little hestiant, as I see so many people wearing them and was weary of the hokum. Ill pick them up and see what they can do with this instep issue. Ill try the stretching and icing also.
Thanks,
RS
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"Whom shall I send? And who will go for us?" And I said, "Here am I. Send me!"
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RockSolid is offline
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12-01-2010, 13:14
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#6
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Quiet Professional
Join Date: Jan 2004
Location: Free Pineland
Posts: 24,829
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Quote:
Originally Posted by RockSolid
I was looking at some of the five fingers kso's, but I was a little hestiant, as I see so many people wearing them and was weary of the hokum. Ill pick them up and see what they can do with this instep issue. Ill try the stretching and icing also.
Thanks,
RS
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You won't be wearing them at SFAS or in the SFQC.
TR
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"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." - President Theodore Roosevelt, 1910
De Oppresso Liber 01/20/2025
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The Reaper is offline
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12-01-2010, 13:31
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#7
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SF Candidate
Join Date: Jul 2010
Location: Emerald Coast
Posts: 32
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Quote:
Originally Posted by The Reaper
You won't be wearing them at SFAS or in the SFQC.
TR
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Understood. I will be prepared for both.
-RS
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"Whom shall I send? And who will go for us?" And I said, "Here am I. Send me!"
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RockSolid is offline
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12-09-2010, 11:55
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#8
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Auxiliary
Join Date: Jul 2008
Location: Atlanta
Posts: 97
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Instep pain? Fallen arches?
Rocksolid,
Before you jump up and buy some expensive shoes to train in find out if there are any issues with your feet first. If you have an anatomical issue with your feet like flat feet or high arches or tight achilles; you may need orthotic supports. If your feet are "normal" then go on and increase your training little by little. Vibram shoes may be good for running and training your feet but anyone who carries a combat size load for distance may get into trouble. You need to protect your feet and as the Reaper has indicated you will be wearing boots in training and boots you must accomodate to.
Good luck sorting this out.
Last edited by Boomer-61; 12-09-2010 at 12:14.
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Boomer-61 is offline
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12-09-2010, 12:04
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#9
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SF Candidate
Join Date: Jul 2010
Location: Emerald Coast
Posts: 32
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Heeded.
Im currently taking a break with rucking for speed. When I start training for it again and if the issue persists, I will seek a medical opinion first.
Thanks,
RS
__________________
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RockSolid is offline
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