If you’ve ever come back from a dive vacation with a literal pain in the foot, then you know this is something you don’t ever want to experience again. Unfortunately, there are a few different things that can contribute to dive-related foot pain – and, unless you’ve experienced those things, you might not realize this pain is possible until it happens to you. Here, we’ll take a look at some common foot pain causes divers experience, and we’ll discuss some methods for preventing it. Grab your fins (make sure they fit!) and let’s go.
Foot and Leg Cramps
If you’ve ever experienced a foot or calf cramp while diving, then you know just what an agonizing experience it is. Most swimmers and divers have experienced a cramp at some point – normally, small cramps are viewed as nothing more than nuisances, but if muscles cramp continually or if cramping is severe, then cramps pose a serious threat, since they can prevent you from swimming against strong currents or even making your way back to the dive boat safely.
For divers, cramping mainly occurs in the larger leg muscle groups, often due to finning action that causes fatigue and subsequent muscle spasms. The upper calf, lower calf, quadriceps, and thighs can be affected, and so can the ankles and feet. All the muscles you use to propel yourself through the water and point your toes to fin are prone to cramping, particularly if you don’t dive frequently or if you are in poor physical condition.
To prevent cramping, use your muscles regularly, and don’t forget to stretch. Here are a few stretches you can use to help keep your foot and leg muscles limber.
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Toe Pulls – Sitting on the floor, stretch your legs straight out in front of you. Loop a yoga strap or towel around your feet, and pull both ends, holding for four to five seconds as you draw the middle of the foot and the toes toward yourself. Keep your heels on the floor, and move slowly.
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Upper Calf Stretch – Stand facing a wall, about an arm’s-length away. Bracing yourself with your arms, lean toward the wall. Put one leg forward in a lunge position, and keep the other leg back with the knee straight and the heel down, in contact with the floor. Move your hips toward the wall until you feel the stretch. Hold it for 30 seconds, and then repeat it with the other leg. Keep your back straight and move smoothly.
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Lower Calf Stretch – Use the same position as for the upper calf stretch. Bend the rear knee instead of lunging forward, and hold that stretch for 20 seconds as you feel your lower calf muscle tighten.
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Toe Raises – Stand on a step with your heels suspended, and your toes and the balls of your feet in contact with the step. Squeeze your calves to raise yourself as high as possible without actually standing on your toes, and then gently lower yourself until your heels are just below the edge of the step.
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Toe Pick Ups – Although this exercise might seem silly, it helps to strengthen the small muscles in your feet and help improve foot flexibility. Select several small objects and place them in a pile on the floor. Use your toes to pick up the objects and drop them into a separate heap. Keep it up until fatigue sets in, and support yourself with a hand on the wall if needed.
Foot Soreness and Chafing
Soreness and chafing are usually caused by ill-fitting equipment – and this same equipment can also contribute to foot and leg cramps. Booties should fit snugly, but not so tightly that they restrict bone or muscle movement in the feet. The same goes for fin foot pockets and fin straps. Nothing should restrict circulation or prevent movement; at the same time, it should not be too loose as this can cause fatigue and chafing.
Make exercise and stretching part of your daily routine, even if you can spare just a few minutes. This is particularly important if you don’t get to dive frequently – after all, you want to enjoy your vacation once it arrives, not spend it recuperating from foot pain.