new to rowing - pain on the top of foot

[Laura Ann]

Hello, everyone -

I recently purchased a Concept2 and I'm really enjoying it. I've been rowing for two weeks. I have no pain while I am actually rowing, but at other times of day I notice pain on the top of my left foot.

I am rowing strapless, as that seems to help me push back more forcefully with my legs. I don't think I'm overdoing it. I've worked up to 30 minutes and I'm still keeping it slow and steady, with the damper at 2, around 25 spm, and a rather pathetic pace of around 3:15.

Perhaps this is relevant: I've been told by a podiatrist that I have the worst possible arches for running (high when I sit, but flattened when I stand) and I am prone to plantar fasciitis. I run with arch supports and I've been using them while rowing, too.

Thank you very much for any advice you can give! I've been browsing around the forum and it is so helpful.

[johnlvs2run]

I've been told by a podiatrist ......

He sure found a lot of things wrong with you.

Be sure you are using shoes with hard rubber soles, not soft ones.

Also the foot plates on the C2's have ridges under the feet, but using flat shoes with hard rubber soles should help with this.

[Laura Ann]

Thanks, John! I've been using old running shoes, so maybe that is the problem.

I'm not sure what qualifies as a hard rubber sole. Are there special rowing shoes?

[bloomp]

Unlike running, there is zero impact with rowing, so it doesn't matter how 'worn' your shoes are. Just make sure there is proper arch support and the sole is hard. I've used Nikes, Adidas and Puma to erg in with no problems

The pain you're feeling is most likely related to having the straps too tight on your foot, or your shoe tied too tight. Circulation gets cut off and it doesn't feel good. On the other hand, I do remember in my beginning days after 2k tests, my feet would ache all over for probably the same reason (shoes too tight). Now like you said you are rowing strapless, so start with loosening up the laces.

Only other things I can think of is that the shoe is too small, or you are somehow pushing off that foot in a strange manner.

[johnlvs2run]

Thanks, John! I've been using old running shoes, so maybe that is the problem.

I'm not sure what qualifies as a hard rubber sole. Are there special rowing shoes?

You are quite welcome, Laura Ann!

I used running shoes at the start, then rowed more than 40 million meters barefoot, which felt much better. Most of that was on the old modelB, which had very nice flat footplates. The later models have a raised up ridge in the front, and plates are at sharper angles. I rowed barefoot on them anyway.

Probably any flat soled shoes would be good, provided they have a firm sole and no soft rubber under your feet.

Most running shoes are too soft, and have heel lifts that make the foot angles way too sharp. I don't like arch supports for the same reason as the ridges, that they stick into my feet and cause problems. The key is to experiment to see what works best for you and meets your personal preferences.

[Laura Ann]

Thank you both!

I look forward to seeing you around on the forums.

[johnlvs2run]

Thank you both!

I look forward to seeing you around on the forums.

You're very welcome!

Bloomps suggestion about keeping the laces loose is a good idea too.

[PopCycleKen]

If your pain is in the nature of soreness or near the surface, go with the advice above. If it is sharper pain, pay attention to the position of your back. Pain across the top of the foot starting roughly at the ankle and crossing the rise of the foot to the middle of the arch on the inside can be referred pain from the lower back. In my case, L3 - L4. This pain is sometimes my first clue that I am doing something to aggravate the condition.

Odds are that your situation is different, but when I saw your post, I felt the need to reply. Good luck with the pain, and with the rowing. I am new at this, too.

Ken

[Laura Ann]

Ken, thanks so much for your post. I have general soreness near the surface, and it turns out I have a stress fracture.

For future reference of anyone who might be researching the same issue: Perhaps I should not have been rowing strapless as a newby. I suspect I was pushing too forcefully on the balls of my feet in order to keep them on the foot rests.

Based on the advice here, I changed my shoes to flat-soled, converse-type sneakers (w/out my orthotics) and I immediately cut 15 seconds off my average split time. I think I was able to get a better feel and angle for the drive. I also kept my feet tightly strapped and I did feel more stable.

Unfortunately, the damage was already done, but I believe that this will work for me once I am healed.

[johnlvs2run]

Perhaps I should not have been rowing strapless as a newby. I suspect I was pushing too forcefully on the balls of my feet in order to keep them on the foot rests.

I see no reason why rowing without top straps would cause a fracture, as there is nothing putting any pressure on the top of your foot. More likely it was caused by the forward raised foot plate protrusions. As mentioned before, the modelB had very nice flat wood foot plates. The later models have ridiculous bases that are hard on the feet, also at too sharp of an angle with the railing. I drilled holes in the footplates and attached hardwood plates, that worked out much better.

Flat soled shoes are excellent. I used to wear converse tennis shoes in high school (before they banned wearing tennis shoes with no socks). It had become a fad, as the other kids liked the idea. If they are still the same, they're good shoes.

I also kept my feet tightly strapped and I did feel more stable.

I prefer using the straps, though I rowed millions of meters without them. I feel that one's form can be much better with the straps. I would be careful about having the straps too tight, as that would definitely put a lot of pressure on your bones. My preference is having up to an inch between the straps and my feet. This allows rocking up on your heels to be able to straighten your legs. Otherwise, unless you are extremely flexible, you will not be able to straighten your legs without the straps putting pressure on the tops of your feet.

Unfortunately, the damage was already done, but I believe that this will work for me once I am healed.

No worries. Have you been soaking your feet in ice water 4 or 5 times a day, for 5 to 10 minutes at a time? If not, and you want your feet to heal quickly, then it's a good idea to do this right away. Soaking in ice water is "the best" way to overcome injuries to the feet.

[Laura Ann]

I usually use an icepack under my left arch after running; it helps keep the plantar fasciitis in check. Submerging the whole foot in ice is a great suggestion. (I have a friend who climbs into an icewater bath after long runs, but I can't bring myself to do that.)

I still think strapless may have been my problem. I think my forefoot was coming up off the footplate, and then I was slamming my foot back down, and the impact could have done the damage.

Am I right in thinking that the ball of the foot should remain on the plate throughout the stroke?

John, do you have any pictures of your homemade plates?

[johnlvs2run]

Hi Laura Ann,
Submerging the whole foot in icewater works best, as this drives the blood deep into the tissues for healing and strengthening. Just rubbing with ice does not do this. An excellent book about the process is "Sports Injuries, their cause, prevention, and treatment", by Hans Kraus, which is out of print but you might be able to find a copy of it somewhere.

then I was slamming my foot back down, and the impact could have done the damage

That could have done it, because of the raised plastic sections on the plates.

The feet go up a bit on the balls of the feet at the catch, and the balls of the feet raise slightly at the end of the drive. You can see this rocking motion in videos of Ebbesen, Stephansen, Waddell etc.

I don't have photos of the wood plates, and in fact only used them for a short time before selling the last rowing machine. Most of the time I simply added little wood pieces at the tops, so I was able to row with my toes off the tops and without the plastic edges causing any damage to my feet. This way, the bottom edges were under my arches and did not seem to cause any damage there. Later I added long flat pieces of the same type of wood that I set in the bottom and slipped over screws that I'd drilled in the top. The setup in the photo is the easiest to set up and worked well.

[Laura Ann]

John, thanks again for your input, and for posting the photo.

[indygirl115]

Hi. I am new to the forum but have rowed on and off for years. I am happy to see this discussion as I too have foot problems. Mine started with plantar fascititis which never seems to end... but my foot has started to feel tender on the outside as well as on top of the foot. Podiatrist is just getting frustrated saying rowing can't cause the problem as it is not weight bearing, but reading this post, I realize maybe I am pulling the straps too tight or that I am just pushing down on foot pad wrong.... is that possible??? It doesn't hurt while I row, just after.... I love rowing but don't know what I am doing wrong. Could I be going past perpendicular with my knees causing a problem??? Any ideas??? The ice bath sounds great!! No one has mentioned this. Icing yes, but not just submerging my foot... will try!! thanks

[Johnnyrebsc]

I have used a model C since they came out, about 30 years. I always used Chuck Taylor's for footwear. When my last pair wore out, I thought maybe time to get modern. I bought some cross trainers with entrapped heels. I got plantar fasciitis within two weeks, a first in 30 years. Use Converse, you won't go wrong. By the way, I'm 74, it's one of best exercises ever.