LETS TALK ….. Feet & Footwork!

It was a warm, blue-sky February 2023 morning and I took the opportunity to get out on the water –but some said, “She’s paddling barefoot! How can she do that in February and not wear anything on her feet?” This is what’s prompted me to write this month’s blog on ‘Feet and Footwork’ as we’re all soon about to get on the water!

Being a windsurfer (for too many years to count!), I’m an advocate for going barefoot if conditions allow. Whatever board you happen to be on – whether a windsurfer, surf or SUP – you’ll undoubtedly gain a greater ‘feel’ and balance on your board if you go barefoot because your feet & toes are allowed to spread out and relax. 

Granted there are times when you do need to wear something on your feet, such as extreme winter paddling, canals, rocky environments, lock portage, location launch, medical conditions, etc., but for the most part, I encourage paddlers to go barefoot at every opportunity.

Ultimately, wearing neoprene/wetsuit boots is a personal choice & they do indeed provide a level of protection and warmth. But, please be mindful your toes can become restricted in footwear and be prevented from ‘spreading out’, making you feel unbalanced. If you do find yourself in the water, you may also experience your feet going underneath your board & appearing on the other side (due to the buoyancy nature of neoprene!), thereby inhibiting your self-rescue technique.

Let’s Get Moving!

Getting the confidence to move your feet around the board is probably one of the most challenging and fear-inducing skills to accomplish!

I can guarantee that 99.9% of beginners, once they’re up on their feet paddling, ‘plant’ themselves on the board, with toes curled & tight, for the ‘Fear of Falling In’! - I’m sure you’ll recognise this 😊

However, although this presents a ‘safe’ feeling, it does have a detrimental effect on blood flow and can result in ‘pins & needles’ and cramps in your feet and lower legs. Can you relate?

Firstly, I encourage everyone to keep everything ‘nice & soft’ by sinking your weight through your heels and ankles, keeping your knees slightly bent whilst keeping your upper torso upright. And of course, you need to be always looking up and to the horizon to ensure you don’t lose your balance, focus or direction!

Once you’re comfortable and relaxed, you can then think about moving your feet around the board. Not only is this great for encouraging healthy blood flow, but it’s a useful precursor to when you want to develop your paddling skills and techniques.

If you do experience cramping or ‘pins & needles’ in your feet, first check your paddleboarding leash is not too tight! If it is not your leash, then the best & quickest remedy is to simply sit down on your board and place your feet in the water. The cooling effect will instantly stimulate blood flow in your feet and allow you to just relax a while. 

Baby Steps!

Firstly, it’s good understand the dynamics of your board. Did you know that you’ve got two ‘balance’ lines - one running ‘nose to tail’ and the other running horizontally across the board in line with the centre handle?! Being aware of these ‘balance’ lines & placing your feet accordingly will help to give you greater confidence.

If you’ve joined me in one of our Paddle Plus ‘refresher’ lessons, BSUPA Level 1 course, or even one of our indoor Paddle Pool Clinics, then you’ll know that we address the issue of footwork! But don’t worry, it’s all done in ‘baby steps’!

Next time you’re out paddling, why not try these exercises for yourself:

1. As you continue to paddle, looking straight up/ahead, simply lift one heel off the deck at a time to flex your foot. Tip: Don’t stop paddling as this gives you stability through momentum.
2. Once you’re happy lifting your heels off the deck, progress to raising your toes & balls of your feet off the deck, one foot at a time.. Remember to keep paddling!
3. Now think about rocking your feet, one at a time, from heel to toe, really flexing that foot!
4. As you continue to paddle & looking straight ahead (!), think about alternately lifting one foot off the deck, so you’re slowly marching on the spot. Don’t worry if the board slightly wobbles, if you keep paddling you will have an element of stability.
5. Next, starting with your feet parallel in the centre position, move one step back, alternate feet, then return to the centre position, one foot at a time.
6. Graduate to moving two steps back and forth with each foot. Remember to always get back to ‘centre position’ & keep paddling at all times 😊
7. Repeat, repeat, repeat until you’re super confident and beaming!

If you’d like to talk more about developing your footwork skills & confidence, then please do get in touch – We’d love to hear from you and who knows you may even start jumping for joy!