Fatigue or pain in the feet and ankles is a common problem for beginning stand up paddleboarders. This is caused by standing rigid in one position for a long period of time, and by (intentionally or subconsciously) gripping the board with your toes and feet. Preventing foot pain while stand up paddleboarding (SUP) is simple, once you know the right techniques.
The main focus of SUP is staying upright on your board, so it’s only natural to have some tension in your legs, especially when your are a beginner. Make sure you have a good stance on your board when you start your day, with your feet apart and your body centered on the board. Avoid clenching your toes in an effort to grab the board.
You can work on preventing foot pain while stand up paddleboarding throughout your ride. Every so often, wiggle your toes and relax your ankles. You can do this without having to lift your feet off the board completely, so you will still be able to maintain your balance. Relax your feet to help keep the blood flowing and avoid cramping. There is nothing like a nice foot cramp to spoil a serene afternoon paddle! This will also help keep your feet from going numb, which is especially important if paddleboarding in rough surf.
Another method is to shift your weight on the board. This technique is a useful skill for more than just preventing foot pain while stand up paddleboarding. It helps you move around on the board as you learn to tackle larger waves and more advanced maneuvering.
To move on the board, don’t lift one foot at a time to “walk” along the board. This will cause your board to rock from side to side, and potentially send you into the water. Instead, take small jumps on the board, lifting both feet together. You don’t have to jump high, just enough to scoot along the board. This will adjust your position and get the blood moving in your feet when they are fatigued.
Check out this video for some visual tips on preventing foot pain while stand up paddleboarding, and get out on the waves today!
Featured Image from Nick Fewings/Unsplash
