30ds foot pain

cmcquivey

Hey! So im 5'3.5 and 204lbs trying to do the 30ds and my foot and ankle are in terrible pain every time i get into it. Let me begin by telling you that i have had a very bad sprain in this same ankle. So i have tried wrapping it, a brace, and an insert for my high arches but nothing seems to work. It's not bad when im doing things like that elliptical or walking but painful when i'm doing the lunges and jumping jacks. Now i would just go to a doctor but unfortunately i do not have coverage for that at this time so i was hoping for some suggestions from someone who might have the same problem. Thank-you!

cmcquivey

bump*

Pixi_Rex

If it hurts beyond a "OMG I AM SO OUT OF SHAPE" stop... do not injure yourself for the sake of doing 30DS. I found I cannot do 30DS - it kills my knee and my ankle, yet I can do Insanity with no problems. Maybe just stop 30DS and move on.

WTF7

What kind of shoes are you wearing That can make a big difference- make sure they are good quality :happy:

alyja09

I have pain in one of my feet when I exercise. Mostly it's from jogging but can also get it from doing exercises in the plank position mostly. Jumping from side to side will do it, too. I went to the doctor to get inserts, and I learned that I overpronate when I walk. My toes point outward instead of straight forward which makes my foot absorb body weight differently. I go straight from my heel to the inside of the ball of my foot. So I will give you some of the same tips he gave me, if you find this occurs with you also.

Focus on pulling my toes straight forward when jogging/jumping. Do dynamic stretching before a workout, especially to stretch my calf muscle because it connects to the ankle/feet. This means you should be moving while you stretch rather than standing in one spot. Static stretching comes after a workout. After a workout stretch REALLY well. Pull a towel around your foot and hold on each side then lean back to give your foot and calf a really good stretch. Then ice it. You can put water in a dixie cup and tear the bottom of the cup off while holding the top of the cup and rotate it around the part of your foot that hurts. It's painful at first, but it gets easier. Only ice until numb, about 10 minutes. Do it several times throughout the evening. If you see any swelling, elevate and take ibuprofen.

Good luck!

_LA_

I know she says not to modify the jumping jacks, but when I did day one WITH modification (did a sort of arms with tap outs instead of jumps - I am heavier than you and didn't want to kill my knees just yet) I was fine. Day two I felt inspired and did about half the jumping jacks and my knee has been weird today. It was the only thing I really did different from day one to day two, so I'm going back to my self-mod and seeing if it's better tomorrow. Do NOT hurt yourself!

cmcquivey

This sounds alot like what im going through! Thank you for your advice, I'll definitely have to try that out

jenifr818

Hey! So im 5'3.5 and 204lbs trying to do the 30ds and my foot and ankle are in terrible pain every time i get into it. Let me begin by telling you that i have had a very bad sprain in this same ankle. So i have tried wrapping it, a brace, and an insert for my high arches but nothing seems to work. It's not bad when im doing things like that elliptical or walking but painful when i'm doing the lunges and jumping jacks. Now i would just go to a doctor but unfortunately i do not have coverage for that at this time so i was hoping for some suggestions from someone who might have the same problem. Thank-you!

She says not to modify the jumping jacks, but seriously, if you have to modify them, DO IT. As long as you're moving and keeping your heart rate up, there's no shame in making a few changes. It's definitely not worth a permanent injury.

Good luck! :flowerforyou:

Woomytron

I been doing 30DS on day 9 today. I started out with crappy shoes and just bought new ones the other day. I can tell a BIG difference. My ankles don't hurt anymore during/after the workout.