Experiencing Foot Pain? Here's What to Do
A common question, especially among those new to P.volve, is what to do when experiencing foot pain during the workouts. The answer may initially come as a surprise, but it makes total sense when you break it down.
We are somewhat conditioned to think we need a ton of arch support during our workouts. This may be true for high-impact workouts, but when it comes to P.volve, your relief will likely come by going barefoot.
First, it's important to explain why you could be experiencing the pain. Foot pain, namely when it occurs in the middle arch or heel of your foot, is due to inflammation in the plantar fascia, the ligaments connecting the front of your foot to your heel. The plantar fascia can become inflamed from overexertion, such as from excessive cardio or high-impact, compounding exercises, as well as instability in the foot. If you're not used to activating all the small muscles in your feet, the ligaments can take on the brunt of the work.
If you come across this sort of foot pain, you can loosen up the plantar fascia by simply massaging your feet or using a trigger point ball. From there, the answer lies in training yourself to activate those muscles in the sole of your foot by properly engaging the floor, pushing down through your heel, ball, and big toe and absorbing the impact (or "catching") the floor rather than letting gravity slam it down.
The best way to activate these muscles is by going barefoot. Supportive shoes can be helpful to a certain point, but when you're first starting out, wearing anything with too much support can prevent your feet from truly activating.
After this point, you can wear shoes, grippy socks, or continue to go barefoot-- it is up to you and what feels comfortable for you!
If you do choose to wear shoes, it ultimately all comes down to personal preference. That said, the best kind of shoe for this method is one with a firm sole, such as the Nike Air Max 90’s or the Nike Air Max Ultra 2.0. The worst shoes for this method are those with a soft sole that has a lot of give, such as the Nike Free Runs, as they never allow your foot to get a solid grip.
All of this to say, it is also important to take things easy and check in with your doctor if your pain continues or worsens, as there could be something else going on.