Q&A: How can I fix foot pain on the insides of my feet when skating long distances on inline skates?

Kristi from Perth asked this question and from our subsequent discussion I suggested that her stride technique could be the cause. When we get tired while skating longer distances it's very common for our technique to suffer, our knee bend to become insufficient and an inside edge pronation to occur. This is the most likely cause for her foot pain.
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[@stewnico]

Great question Kristi and fantastic analysis Asha. As with all of your instruction here in Perth (West Aust) over the last week, fantastic tips, hints and techniques. I look forward to our next sessions when you return next year (or maybe I can make some of your European sessions before that?) 🙂

[@SkatefreshVideos]

Thanks Stew, it has indeed been an awesome week. There were some great questions from the Perth skaters and I'll enjoy sharing those on the channel in the days and weeks to come. In the meantime you all have a lot of homework to be getting on with. Do get in touch when you're in Europe and enjoy your epic trip.

[@freddempster4085]

A few hints: get a decent pair of inline boots and frames at the size you need, wear the proper socks, maybe add a scholls cushion to the sole. Now, after working at a rink and being a long-time skater, here is a little hint: Your instep and front part of the foot and toes need to be able to flex a little. Inlines need to be firmly buckled ABOVE the ankle for support, but above the arch if you have one left, the buckle should not be too awful tight. By the time you begin to experience pain in the foot, you have been squeezing your instep down to where you can get a cramp. This has happened to me even now when I had a buckle a tad tight and did not realize it. It takes a while to rub out a cramp and get back to normal. Figure skaters can also get this from the artistic boot. What I read above was classic overtightening. The pain comes on in about twenty minutes or so and ruins the day. If combined with mediocre skates, blisters will be lurking, too.

[@SkatefreshVideos]

One could write a whole essay on just lacing up / buckling up skates....it's such a big topic and with so many variations of strap positions, lacing options etc it's very easy for skaters to get it wrong without really knowing how. Thanks for your insights.

[@rururu5630]

I have found that switching up my routine has helped me out a lot. Mainly, I switch between a flat 4x90 and a flat 3x110. I was doing tri skates exclusively for a while and wasn't making much progress while my back was crying for sweet death. I have made more progress now that I have switched it up. I feel my back is taxed more on tri skates while my legs are taxed more on the 4x90. I also have one day for technique training only as well as a day spent just in the pool. I felt no back pain on the tri skates yesterday.

[@SkatefreshVideos]

That's really helpful observations you've made and I love this one in particular " I feel my back is taxed more on tri skates while my legs are taxed more on the 4x90" and I think a lot of people would resonate with that. We have to be as pain free as possible while skating others it just isn't any fun!

[@gamblore5148]

So cool to see you in my home town!

[@SkatefreshVideos]

I loved Perth. Skate Heaven x Lucky You.

[@gokaruna]

I have a Powerslide HC Evo Pro boot (2019 model year). I am skating with 2 frames an Endless 4X100 and NNSkates 5X80. What I have observed is the fit of the boot changes somewhat with each frame. My foot is most comfortable with 4X100 frame, but when I have the 5X80 frame I do feel a pain on the inside on both feet.

[@SkatefreshVideos]

Mmmm that's interesting. I suspect you are doing different kinds of skating with both frames right? Or are you doing eh same wizard skating on both? Something is usually different in what we're doing on different boots/frames. Keep investigating, it's important to find the cause so you can try to solve the problem.

[@gokaruna]

​@@SkatefreshVideos yup you guessed it, wizard skating on both even though the wheel sizes are quite far apart. But the 4X100 is about 10 mm shorter in frame length - so that still helps give good stability, and the frame feels more solid.

[@Arman-ch5vi]

Omg its crazy how she has video om every topic that i been dealing with😂

[@SkatefreshVideos]

How convenient for you. I hope you gain lots of benefit from the channel and the free offerings on my website as well (which are even better in terms of depth and detail for when KZbin tunes stop working). Enjoy the ride!

[@stevemcgowan3017]

Hi Asha hope you well.just seen your Perth video for pain.was wondering if I will ever skate again as my ankle still not right.I get little pulls on ankle sometimes just casually walking it’s ok at work as window cleaner.better walking on roof tiles wavy tiles put more stress.it’s been since January when my ankle went over .had been doing crossovers as much as could in Tesco car park.had little twinge in left ankle .should of rested but saw nice skate place that day so did bit more skating 😊.you think due to my age and job it’s just a matter of time .think it’s 3 ligaments in ankle and you need all 3 to be strong.would it be worth just trying boots on in my kitchen small kitchen would that help strengthen ankle or not .just do little glides only like 2 to 3 metres each way then hold on 😊.thanks.Steve .

[@SkatefreshVideos]

Hi. This is Sergio from Skatefresh Team. Asha is not a doctor, neither am I, so I think you should see one. They will be able to tell you how much you need to rest and stuff. We do need to take care of our injuries and follow medical advice, if we don't and instead keep on stressing them we never give them enough time to heal and therefore they get worse.

[@BongoBaggins]

My inside edges hurt unbearably after about ten minutes. I have to sit down, shake my feet, get blood back into them. After, say, 20 minutes skating the pain goes and doesn't come back. I put it down to being 53

[@SkatefreshVideos]

It sounds to me that when you begin skating your body is tense and that tension in the feet causes pain. But after you warm up a bit and shake it out you then have less tension for the rest of your skate session. That's one idea to investigate. For most people the pain continues so you're lucky yours dissipates. I don't think it has anything to do with your age!

[@Jux925]

Had this. It is caused by weak muscles and muscle tightness. Muscle tightness is causing muscles to be weak. Muscle tightness is caused by sugar. Also our muscles tense up because of aging. So what I did: - stopped eating sugar (it was a major thing, because I did not know I was over-consuming it and I was full of high-sugar level in my blood, which enhances inflammation) - stretched my legs, ton of stretches, regularly -- your tight muscles need to stretch out, this does not happen instantly. - build strength, squats with weights This changed my life

[@SkatefreshVideos]

Yes the effects of too much sugar on our bodies is extensive and sugar causes all inflammatory conditions, so reducing it is possibly one of the best things we can do for our overall health. Stretching muscles and building strength are 2 fundamentals which will also help us feel and look better at any age (but particularly as we age). I'd be stuffed without the daily yoga I do which focusses both on stretching and building muscle, by lifting and using my own body weight. Well done for discovering these things and thanks for sharing them here.

[@robertgiacomo2655]

doesn't refer to this lady, and I'm only intermediate at best, but I see a lot of people with good rhythm and balance and speed but they simply V all the way round. I guess it's a bad habit or trait they haven't got out of or unaware of, or they're not bothered and just want a bit of exercise.

[@SkatefreshVideos]

Hi. This is Sergio from Skatefresh Team. Right, it's a bad habit that stays with you from your beginning days. It's explained in this video kzbin.info/www/bejne/jGemqZZ3jsuNars Although the V is fine for absolute beginners to adquire some momentum, the stride should be modified once you feel comfortable cruising on skates. The stride evolves. If you don't fix this you will still be able to skate but you will be losing precious energy going in zig-zag and not in a straight line. What most people do when they are improvers or intermediates is just to add more force to be faster but the force is pretty much useless if you keep going in zig-zag. This mostly happens to people who don't have an instructor to correct their technique, because it's not easy to see the problem by yourself.