Sore "Plant Foot"

[mindwind]

Lately I've been having trouble with a chronically sore foot and I'm hoping someone can offer me some advice. I am a LHBH thrower who plays a round or two of disc golf nearly every day for just over a year now, and my home course has concrete teepads with a brushed surface. Whenever I throw backhand I finish my X-step by planting on the entire surface of my left foot for the snap. As I follow-through, my momentum automatically causes me to spin on my left heel in a quick 45 degree twist. I mostly use cross-trainer shoes, but have recently switched to skate shoes because of the extra rubber on the sides (I've developed a habit of dragging my right foot on my X-step...).

Lately, however, my planting foot (left foot) has been really sore after I finish a round. The entire foot is sore, especially on the top of the foot (where the shoelaces are). I think it might be caused by the torque created between the sole of my shoe and the concrete teepad. One time my foot actually came out of my shoe! I was driving on a long par 5 and my foot actually broke through the seams holding the sole to the shoe leather!

Anyway, I need to find out if this kind of injury is caused by a bad technique on my X-step, or if I've simply overdone it and need to rest. Should I initially plant on my heel during my X-step? Sometimes, after I've played a couple of rounds, I can barely walk around my house! Is this kind of injury common to our sport? For the time being I've been using a one-step forehand throw exclusively to give my foot some rest. I've thought about teeing-off from the grass instead of the concrete, but I've never felt confident teeing-off from the grass because I always feel like I might slip and do some serious damage.

Does anyone have any advice? Please let me know if any additional clarification is needed concerning my X-step, and I will provide it. Does anyone else have this problem?

[A.Mutt]

I'm most interested in the shoes you've switched to. Have you only noticed pain since changing footwear?

[mindwind]

I switched to Airwalks. I chose skate shoes because the rubber is soft and grippy. Skate shoes are also good for me because there is so much rubber on the sides of the shoes. Since I tend to drag my foot during my run-up, the concrete teepad wears down the side of my shoe like sandpaper. I switched to skate shoes when I busted my other shoes, but I had already been experiencing some discomfort in my foot before I switched. When I first began playing, I didn't have an X-step or a very good snap, so I didn't have any pain. It was only when I learned to put more snap on my throw that I started having a sore foot.

[innova]

If you are shredding shoes and your feet are poking thru when you throw.... you need better shoes, it sounds like.

[Midnightbiker]

If you are shredding shoes and your feet are poking thru when you throw.... you need better shoes, it sounds like.

I agree. Also, you might want to get some Dr.Scholes for support in your shoes. I wear hiking boots, because I am so tall, so I like the ankle support walking on the course , and I like the fact that they tread pattern can handle anything I walk across. Trail running shoes also work great. Regular sneakers are made for pavement, not grass, dirt and rocks. That is why I think hiking shoes are a good choice.

If you are dragging your foot to the point where you are destroying your shoes, I think you are doing something wrong.

[borndasaur]

You say you are turning on your heel. Try turning on the ball of your foot instead. By turning on your heel, you are straining the muscles on top of your foot which sound like where the pain is coming from.

[Midnightbiker]

You say you are turning on your heel. Try turning on the ball of your foot instead. By turning on your heel, you are straining the muscles on top of your foot which sound like where the pain is coming from.

I agree. I don't see how in a throw you can turn on your heel.

[garublador]

Pivoting on the heel is fine. Watch some videos of pros, most, if not all of them use the piviot he described.

You might be "jamming" your plant foot. If you jam it down it either makes getting your weight forward difficult or forces you to do stuff that hurts to get your weight forward.

If you haven't already, watch the now legendary Dan Beato video and try some of the drills he explaines in there. It will help you work on your weight shift.

[jedwards]

All I can say is get it checked out. I have dealt with chronic foot/ankle pain for years only to find out that I have a pretty aggressive case of Rheumatoid Disease that started as general RA (Rheumatoid Arthritis) that might have been slowed or treated if caught sooner. Mind you I am only 34 and I can barely play a full 18 holes straight. I am not suggesting that you are suffering from the same ailment but it wouldn't hurt to get it checked out just in case it is something serious.

[sidewinder22]

Not sure about your injury, but maybe shoe laces are too tight or not properly fitted. I like to wear hiking boots which provides better foot and ankle support.

Another thing could be a stress fracture, I had one last year after I started playing everyday and was wearing cross-trainers and running shoes, but switched to hiking boots after I rested and healing and haven't had any problems since.

[BrotherDave]

When you plant your left foot, is it bent forward much (toes close to your shin)? Sounds like you could be spraining your foot, not unlike coming down on someone's toes in a basketball game. My advice to you is to slow down your x step a bit so your not stomping the teepad, I got more distance by slowing down mine.

[mindwind]

Thanks for the advice, everyone. I think I'll try to find a good pair of casual hiking shoes and use them exclusively for disc golf.

Also, I need to remember not to be so lazy on my X-step that I end up dragging my feet. If I can stay light on the balls of my feet during the run-up, I think my weight shift will improve.

I checked out the Dan Beato video, and I liked how he kicks out with his off-plant foot at the snap. I'll give this a try and see if it will help take some of the torque off my plant foot.

[A.Mutt]

yeah I really think you need something with support and intended for quick movements outside. I swear by trail running shoes. The only footwear less supportive than airwalks are sandals. You are right about staying light on your feet, to avoid stress on your body you want it as fluid as possible.

[craigg]

Sounds to me like incomplete weight transfer. If you go from back foot to front and leave all your weight on the heel to pivot - I can see how that would be an odd set of stresses on your foot. Take that weight and step up on to that front foor - all the way to the ball of your foot. That should make it easier on your foot. As for the shoes - it sometimes takes a long time to figure out what sort will be best for you - I have been playing in Merrell waterproof hiking boots for a few years now. Decent ankle support, decent tread for minimal slippage.

[BrotherDave]

Plants don't have feet silly, they have roots.

[33tango]

About a third of the players I see on our course are wearing Merrells, I bought mine a year ago and they're starting to wear on the bottoms but otherwise are holding up great. Maybe this means I need to play more, yeah! I've started having heel pain recently, but a right side "Dr. Scholl's heel pain relief orthotic" in my left shoe has resolved it. Why right side in the left shoe? left side in the left shoe rolls my ankle too much. Right side in left shoe=perfect.