I have been suffering with Flat Feet since I was 14/15. I wear orthotic insoles in my shoes and boots and I wouldn't be able to walk without them. I referee 3 games most weekends. Usually 1 every Friday, Saturday and Sunday. Lately my feet have been swelling after matches particularly if I have worked harder than usual. Is there anything else I can do does foam rolling work? Any suggestions?
Flat Feet or Plantar Fasciitis Issues
- Thread starter CraigRef
- Start date
Hello, fellow plantar fascitis sufferer.
I suffered for about a year. Fine during a game but as soon as final whistle went I was debilitated.
This can be caused by weak calves, so calf stretches/strengthening is a must.
You should also get a tennis ball and put pressure on it with the foot and run or up and down the sole of the foot.
Foam rolling is also good, but you want something that can really get inside the foot.
Another stretch that can be done is using a towel wound up and loop it around the foot and pull it towards you, pretty certain you'll be able to find a diagram for this exercise.
Finally, I think what cured me in the end alongside the above was gel heel inserts.
Do you do any other exercise other than refereeing... If you are a runner it might also be time to get new running shoes or new trainers. I found Nike air Max were also very supportive and aided recovery.
Thanks for the Reply James. I do High Intensity classes 2/3 times a week too. I have tried the Tennis Ball trick years ago, thats what my physio suggested. I may try the Gel Inserts, I usually have the harder inserts and I change them every 3 months or so as they can wear out quickly as I am constantly using them. I find Nike to be the best too for my feet, someone has mentioned to try Sketchers.
santa sangria
RefChat Addict
If you haven’t, go to a specialist and get properly scanned with gait analysis and all that. They usually offer the custom moulded insoles where you stand on the sponge machine
Think Skechers use memory foam so they might help.
I found the insoles only made it worse if I am honest. As Santa says it's worth having a visit to a physiotherapist.
i feel like we could be the same person @CraigRef! your symptoms and wearing of orthotics pretty much match me (but I'm not doing 3 games a weekend!)
I bought these rollers from amazon and they seemed to work very well - https://www.amazon.co.uk/Beenax-Foo...ocphy=9046304&hvtargid=pla-435211859685&psc=1
I bought these rollers from amazon and they seemed to work very well - https://www.amazon.co.uk/Beenax-Foo...ocphy=9046304&hvtargid=pla-435211859685&psc=1
You can always say no to games. Each to their own and this is a mental issue for me rather than your physical one, but I find any more than one midweek and one weekend game (and with some weekends off) really sucks the joy out of reffing for me. Keeping it spaced out means matches are a treat and experiences rather than chores.
It works differently in Ireland. The more u say no to games, the lower the standard u get. Even though I'm a category 1 referee which is the top below professional you can still be doing lower standard games.