Feet Hurt When Ice Skating? Causes + Soothing Tips
The primary reason why most newbies don’t go back to the skating rink after their first couple of times is because of a terrible foot pain.
So if you are also someone whose feet hurt when ice skating this article is perfect for you.
In this article, I shall discuss the primary types of foot pain skaters experience, the causes of foot pain while ice skating and ways to prevent your feet from hurting when ice skating. Remember that foot pain can occur irrespective of your level of ice skating and should definitely not be ignored.
The primary reason for foot pain when ice skating are improper technique, wearing improperly fitted socks and skates, excessive load on the feet, over exertion or foot injuries suffered while skating or otherwise.
Read the full article for a proper understanding of why you feet hurt when skating and ways in which you could alleviate the pain.
Important Note and Disclaimer: It’s important to talk to a doctor if you’re experiencing persistent or severe foot pain while ice skating. A doctor will diagnose the cause of your pain and recommend a suitable line of treatment to help you recover from foot pain. Do not use this article to substitute or complement medical treatment. This article is purely written on the basis of general research and is not meant to offer medical advice of any sort whatsoever.
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Types of Foot Pain in Ice Skating
There are several types of foot pain that ice skaters may experience, including blisters, calluses, corns, tendonitis, plantar fasciitis and stress fractures.
This article would deal with foot pain and not ankle pain. If you are experiencing ankle pain, please read my post on how to deal with ankle pain when ice skating.
Plantar fasciitis: Plantar fasciitis is a common foot pain associated with ice skating. It is experienced in the heel due to the inflammation of the thick band of tissues connecting the heel to the toes.
Blisters: Blisters are fluid-filled sacs that form on the skin, usually as a result of friction – again a common cause of foot pain amongst ice skaters.
Calluses: Calluses are thickened areas of skin that form in response to friction or pressure. They are usually not painful, but can be uncomfortable if they become too thick.
Corns: Corns are similar to calluses, but they have a hard center surrounded by inflamed skin. They can be very painful and may require medical attention to treat.
Tendonitis: Tendonitis is inflammation of a tendon, which can occur in the foot or ankle as a result of overuse. Ice skaters may develop tendonitis due to the repetitive motion of skating.
Stress fractures: Stress fractures are small cracks in a bone, usually caused by repetitive stress. Ice skaters may be at risk for stress fractures in the foot due to the impact of jumps and other high-impact moves.
Why do Feet Hurt When Ice Skating? Top Causes & Soothing Tips
There are several factors that can contribute to foot pain when ice skating, including improper technique, ill-fitting equipment, and overuse injuries.
#1 Poor quality or fit of ice skating boot
Poor quality of fit of the skating boot is one of the biggest reasons why your feet hurt when ice skating.
This can happen if:
- the skates are too tight (Toes curl up inside the boot) – this can prevent proper circulation of blood and can cause numbness.
- the skates are too loose (more than a finger’s gap between the end of the boot to the toe) – this can make the foot move around a lot in the skate. This could result in improper distribution of body weight and pain in areas that suffer more stress. It could also cause blisters.
- inadequate ankle support due to poor lacing technique – refer to the article on ice skating ankle pain.
- The skates are not properly broken into.
How to relieve foot pain caused due to improper skate boot
– Make sure you buy skates that fit you well. Getting rental skates to fit well is often difficult. So it is best to not spend much time wearing rental skates. If you are going to spend time on ice regularly, buy your own skates even if the initial investment seems high.
Figure skates fit – make sure your foot doesn’t move at all in the skates. There should be a slight gap of less than one finger between your toe and the boot end. Your heel should firmly stay in place throughout.
Hockey skates fit – The toes should touch the toe cap when sitting but should not touch the end of the boot when skating. The heel should firmly stay in place throughout.
– Make sure your skates are properly broken into
Wear proper socks when buying your skates. Do not wear thick socks.
Follow a proper break-in routine to ensure your skates are evenly broken into.
– Buy skates with the proper amount of stiffness
A boot that’s too stiff requires more energy consumption which may cause foot pain, especially amongst beginners.
#2 Poor quality or fit of ice skating socks
Skating socks are an often overlooked factor of footpain.
But in my opinion, not choosing the right ice skating socks can be a huge reason why your feet are hurting. So before you ditch your expensive skates or your blade, see if changing your socks can fix the issue.
Socks that are too thick –
- thick socks restrict breathability and can breed bacteria that can cause a number of foot ailments.
- thick socks also limit the feel of the skate and you may be exerting uneven pressure on your feet without your knowledge causing foot pain.
- thick socks can also make the skate feel too tight restricting optimal blood circulation
- thick socks also result in unnecessary friction between your foot and the skates and can cause blisters or rashes.
Socks made of cotton, wool or non technical material
- Socks that are made from natural material and not specifically designed for ice skating do not efficiently wick moisture away and breed bacteria inside the boot resulting in foot pain.
Socks that are too tight
- Tight socks make you keep your toes slightly curled without you noticing it. Keeping your toes curled while skating normally occurs when you use thick socks or do not try your skates with socks on during the primary fitting session.
How to relieve foot pain caused due to improper skating socks
– Wear thin socks – even if you are wearing rental skates.
– Wear socks that fit well i.e. one that doesn’t make your toes scrunch or cause your foot to move around.
– Wear socks that don’t crease at the base.
– Wear socks made using a technical fabric or a cotton-synthetic blend fabric for optimal moisture wicking.
Top recommendations of the best ice skating socks
Edea Ice Skating Socks (Best in the market)
#3 Improper Blade Type
Figure skates come with a wide variety of blades. Some that come with the boot and can be bought off the shelf or some that can be customized.
Not choosing an appropriate blade can also be cause of foot pain.
- The boot to blade ration should be ideal. If the blade is too short, you would exert more pressure causing foot pain.
- Blade rocker that doesn’t match your skill level can result in foot fatigue and associated pain. Beginners should stick to a 7′ rocker as a larger rocker can put strain on the ball of the foot when landing.
- If the blade is not sharp, you would immediately notice that you have to put in a lot more work to perform basic moves and the edges of your feet would immediately feel the pain.
How to relieve foot pain caused due to improper skating blades
- If you are a beginner, buy your own skates. If possible, buy skates with a mounted blade as you won’t have the required experience to make the right choice of blade.
- Make sure the blade to boot ratio is optimal. This ratio is often skewed when using adjustable skates. Read my full post on adjustable skates for beginners here.
- Get your blades regularly
- If you are buying only the boot and getting a separate blade, do so with proper expert guidance.
#4 Poor Technique
Ice skating requires a specific technique that can put stress on the feet and ankles. Please learn proper skating technique. If you are learning to ice skate on your own, make sure you get your technique right before trying out fancy moves or tricks.
I won’t go into the details of how improper technique would cause foot pain as it is pretty self-explanatory.
How to relieve foot pain caused due to improper ice skating technique
So when you’re skating make sure
- your feet are square under your hips
- your knees are slightly bent
- you lean forward
- you look in the front
These are just basic tips. You may want to get in touch with an expert or a coach to identify faults associated with specific moves.
#5 Overload or Exertion
Many ice skaters who practice on a competitive level spend hours on the rink. The over exertion caused to rigorous skating practice can cause severe foot pain. The repetitive motion of skating can put stress on the feet and ankles and cause tendonitis and stress fractures.
So the best way to deal with pain caused due to strain or overload is by going easy on your practice sessions and hours – at least till the pain reduces.
When to seek medical attention
While some types of foot pain can be treated with rest and self-care, others may require medical attention.
If you experience severe or persistent foot pain, or if you notice red flags such as swelling or numbness, you should seek medical attention right away. A doctor can diagnose the problem and recommend the appropriate treatment.
Final Thoughts
Foot pain is a common issue for ice skaters, but it can be prevented and treated with proper care and attention.
By using proper technique, wearing well-fitting skates, and taking steps to prevent and treat foot pain, you can enjoy a safe and enjoyable ice skating experience.
