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New to Insanity!! Very sore arches!!
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Just started Insanity fitness dvds. Made the mistake of wearing my running shoes and wow do my arches kill!! Ended up putting on a pair of older cross trainers. They seem to alleviate the immediate extreme pain, but need to get a better pair. Arches very sore tonight, but I don't want to take any time off. Anyone else experience pain in the arches of their feet?
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RE: New to Insanity!! Very sore arches!!
12/3/12 11:05 AM as a reply to San13Sch.
sore arches could be that your shoes may not have arch support. Running shoes as I learned have a different support/purpose that cross trainers. hope that helps.

Coach Solana
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RE: New to Insanity!! Very sore arches!!
12/4/12 10:12 AM as a reply to San13Sch.
It really depends on the shape of your foot and the mechanics of how you move, which is different for most people. You def. want to have a decent sized sole in your shoes for shock absorption when doing Insanity. I wore an old pair of Nikes when I first started doing it and I had to go get a new pair of shoes because I had the same problem. If you have any sports stores or specialty running stores in your area, sometimes they can do a gait analysis and recommend the best type of shoe for you.

- Coach Palmz
[outside link deleted per BB board policy]
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RE: New to Insanity!! Very sore arches!!
12/3/12 8:07 PM as a reply to San13Sch.
I'd also like to add:
I've had this problem before too. What helped me was actually stretching out my arches before and after workouts by gently pulling up on my toes to give it a good stretch.
You might also just need either new soles for your shoes, or new shoes all together. You can get custom soles as well to support your arches perfectly!
I also found out, that if my shoes are too tight, they tend to hurt.. A lot! It's a minor change that can have a major difference! You don't want your shoes too tight, but you also don't want to be sliding around in them, and risk rolling your ankle as well!

Hope this helped out some!

Coach Brandon
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RE: New to Insanity!! Very sore arches!!
Answer Answer (Unmark)
12/4/12 10:15 AM as a reply to San13Sch.
This isn't all that uncommon. Two bits of advice come to mind: Number one, pay attention to the surface you are exercising on just as much as your shoes. Don't do all that jumping on a concrete floor OR on a soggy shag rug. You want something that has good give but is stable and rebounds a bit. Second is that you need to take it a bit easy right now until you get your arches back in order. Arch pain is just strain on the muscles and ligaments in that part of your foot. Treat it like you would any other strain. Ice, warmth, stretching, rest.

San13Sch:
Just started Insanity fitness dvds. Made the mistake of wearing my running shoes and wow do my arches kill!! Ended up putting on a pair of older cross trainers. They seem to alleviate the immediate extreme pain, but need to get a better pair. Arches very sore tonight, but I don't want to take any time off. Anyone else experience pain in the arches of their feet?
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RE: New to Insanity!! Very sore arches!!
12/5/12 6:44 PM as a reply to AdStaffAndrew.
Thank you all!! I believe it is a combination of all that each of you suggested. I did go out and buy new cross training shoes today (Nike Flex TR2). I had surgery about 6 years ago for plantar facitis. I haven't really exercised with any consistency since then and I know that it will take time to strengthen all my muscles and ligaments. Anyway, I put the new shoes on tonight for pure cardio. Wow did they scream during warm up...so I stopped and massaged my arches, loosened the laces, and started all over again. Much better with looser laces!! Still a little sore, but only one more day before I am off for a day. Maybe I am pushing too hard, but I really love this workout and I absolutely don't want to stop!! I don't think I have ever dedicated myself to attaining an exercise goal of this degree ever in my life.

I am sooooo grateful for all your responses!!! It is absolutely wonderful to talk with people who have been through this and who have attained what I hope to in the next 60 days. Your knowledge and suggestions are GREATLY appreciated!!!!
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RE: New to Insanity!! Very sore arches!!
12/5/12 7:12 PM as a reply to San13Sch.
San13Sch:
Thank you all!! I believe it is a combination of all that each of you suggested. I did go out and buy new cross training shoes today (Nike Flex TR2). I had surgery about 6 years ago for plantar facitis. I haven't really exercised with any consistency since then and I know that it will take time to strengthen all my muscles and ligaments. Anyway, I put the new shoes on tonight for pure cardio. Wow did they scream during warm up...so I stopped and massaged my arches, loosened the laces, and started all over again. Much better with looser laces!! Still a little sore, but only one more day before I am off for a day. Maybe I am pushing too hard, but I really love this workout and I absolutely don't want to stop!! I don't think I have ever dedicated myself to attaining an exercise goal of this degree ever in my life.

I am sooooo grateful for all your responses!!! It is absolutely wonderful to talk with people who have been through this and who have attained what I hope to in the next 60 days. Your knowledge and suggestions are GREATLY appreciated!!!!


San13Sch:
It's the reason we are coaches! emoticon We love to help people out as best as we can by sharing knowledge that they might not know! It's what we are here for!
Glad your workout went better tonight, and I hope that your arches stop giving you soo much grief so you can push even harder without worrying about them hurting!
Keep Digging Deep, and Bring it with every workout!

Coach Brandon
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RE: New to Insanity!! Very sore arches!!
12/6/12 3:19 AM as a reply to BrandonFlynn.
BrandonFlynn:
San13Sch:
Thank you all!! I believe it is a combination of all that each of you suggested. I did go out and buy new cross training shoes today (Nike Flex TR2). I had surgery about 6 years ago for plantar facitis. I haven't really exercised with any consistency since then and I know that it will take time to strengthen all my muscles and ligaments. Anyway, I put the new shoes on tonight for pure cardio. Wow did they scream during warm up...so I stopped and massaged my arches, loosened the laces, and started all over again. Much better with looser laces!! Still a little sore, but only one more day before I am off for a day. Maybe I am pushing too hard, but I really love this workout and I absolutely don't want to stop!! I don't think I have ever dedicated myself to attaining an exercise goal of this degree ever in my life.

I am sooooo grateful for all your responses!!! It is absolutely wonderful to talk with people who have been through this and who have attained what I hope to in the next 60 days. Your knowledge and suggestions are GREATLY appreciated!!!!


San13Sch:
It's the reason we are coaches! emoticon We love to help people out as best as we can by sharing knowledge that they might not know! It's what we are here for!
Glad your workout went better tonight, and I hope that your arches stop giving you soo much grief so you can push even harder without worrying about them hurting!
Keep Digging Deep, and Bring it with every workout!

Coach Brandon


Woke up today (Day 6) and feeling overall alot less sore!! Can't wait to work out today. I know my core and arms are my weekest points. I used to run and cycle, so my legs aren't as far behind as the rest of me. We'll see if they catch up some in the coming workout sessions. I follow back through the stories of everyone who responded to my "sore arches" post. You are truly a wonderful group of people!!!! You have your own individuals to coach, yet you take the time to respond to others' issues. "Standing Ovation" to you all!!!!! Thank you!!
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RE: New to Insanity!! Very sore arches!!
12/6/12 4:22 AM as a reply to San13Sch.
My feet hurt sometimes in the beginning just from being new to the workout, I believe. Definitely good that you got new shoes! I can use some of my older ones even for the workouts - but I can't use some of my running shoes. I am not sure why - it's been trial and error. After the first week or so, as I said, I no longer had the pain and I think it was just a matter of my body being used to the exciting trauma ;)
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RE: New to Insanity!! Very sore arches!!
12/6/12 5:38 AM as a reply to San13Sch.
Yeah, I agree. My feet are not as sore this morning as they were. Day 6 - Plyometric cardio circut today. We'll see how they feel when I get started. I hope mine are good in a few more days too!! Thanks!!!
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RE: New to Insanity!! Very sore arches!!
Answer Answer (Unmark)
12/6/12 11:40 AM as a reply to San13Sch.
Knowing that you previously had plantar fasciitis makes me want to encourage you even more to take it easy and let your arches get better before you stress them again. I'm glad our suggestions made sense to you.
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RE: New to Insanity!! Very sore arches!!
12/6/12 6:18 PM as a reply to AdStaffAndrew.
Yes, I agree. They are getting better each day. They still are sore, but so is most of my body. Alot less though!!! I am off tomorrow. I am actually feeling much better today.

I do have a question on maximum heart rate. I took 220 - 51 and came up with 169. If I multiply that by 85%, I get approximately 144. I have been exercising around 169-174. I slow down when I need to, but I read somewhere that I needed to keep my heart rate below 175. When I slow down to breath well, I get my heart rate back down to around 160 and I am able to talk and feel ready to jump in and dig deep again. 144 feels like I am not getting much of a workout.

Anyone know how to calculate this number a better way?
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RE: New to Insanity!! Very sore arches!!
12/7/12 4:38 AM as a reply to San13Sch.
I thought of you today as I went back to my Plyo workout and my feet were a bit sore *sigh.*

As for heart rate, I know that for me (and here I am not talking science at all, just observation), at 145, I am working out fairly hard. At 150, I have been pushing myself. At 160 + I am REALLY pushing and think that is not sustainable for long periods - it is for the hardest reps of the hardest exercises. I am just putting that out as an observation for my body and in regards to Insanity.

When I am running, a normal or downhill pace only gets me to about 126, hills take me as high as 150.

For your age, 170 - 176 seems to be the consensus I have found for a max heart rate. That does seem like a really high rate you are reaching, definitely watch it and keep it below if it jumps too high! It sounds like you are REALLY working the program!!!!!!
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RE: New to Insanity!! Very sore arches!!
Answer Answer (Unmark)
12/7/12 9:01 AM as a reply to San13Sch.
Well, you're off by at least 6 beats per minute because women are supposed to start from 226 - age, not 220, which is for men. Here's a great Beachbody ARTICLE that covers more than you ever wanted to know about using heart rate monitors. The short answer to your question about the best way to calculate is to actually have your max heart rate measured rather than going by the ______ - age rule. Once you know the REAL number then the rest is just percentages.
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RE: New to Insanity!! Very sore arches!!
12/7/12 9:04 AM as a reply to elizgomez.
Yeah, I am really trying to maximize each workout. I can't seem to get through the push up routines yet. I have osteoarthritis in my shoulders and spine. My abdominal muscles are quite weak also, so I am doing modified exercises till I am stronger. However, it seems to be getting better with each workout. At least I have a much better range of motion. Still painful to raise my arms during jumping jacks and when doing push ups, but I am being very careful with those activities until I am stronger.

I currently do more jogging in place, knee lifts and just keep moving during the push up portion. I try to do a couple of modified push ups. If anyone has any suggestions to work into them, I'd love to hear them.

I see that there are ab workouts in the upcoming dvds in this workout. Maybe after I start those, things will come together. Anyway, "Dig Deep" and good luck with your workouts!!!
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RE: New to Insanity!! Very sore arches!!
12/7/12 6:26 PM as a reply to San13Sch.
Be very careful with your feet. Make sure you have the right shoes and if your feet are still bothering you it may not be the right work out for you. I was training for a marathon and was using shoes that I had professionally fitted but got lost one day on a trail and my feet took a bit of a beating. It turns out that I got stress fractures. To this day (6 years later) I still can't run and always get my shoes fitted. You may want to get your feet looked at before you continue. Good Luck!
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RE: New to Insanity!! Very sore arches!!
12/8/12 5:45 AM as a reply to alwaydaddysgirl.
Very good advice!! I will definitely pay attention to them. If I have any more issues, I will be sure to seek professional care! Thanks again!! By the way, what do you do for exercise? Is running the only excercise that hurts your feet? Hope you have a great day!! Thanks for the response!!
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RE: New to Insanity!! Very sore arches!!
arch cramps foot arch pain
12/8/12 2:49 PM as a reply to San13Sch.
I had the same problem. First i would buy new shoes, because that may be the problem. 2nd, I would get some type of shoe insoles, like Dr. Scholls. Get the arch supports and wear those during the day, not when your doing insanity. third, I would just give it time. My feet used to hurt a lot that i would have to stop during the workout when I didnt need to. Now, I'm able to do the workout with barely any arch pain.
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RE: New to Insanity!! Very sore arches!!
12/8/12 3:27 PM as a reply to AdStaffAndrew.
Andrew, thanks for the HR info. Where can we find that on the site?
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RE: New to Insanity!! Very sore arches!!
12/9/12 9:14 AM as a reply to AdStaffAndrew.
AdStaffAndrew:
Well, you're off by at least 6 beats per minute because women are supposed to start from 226 - age, not 220, which is for men. Here's a great Beachbody ARTICLE that covers more than you ever wanted to know about using heart rate monitors. The short answer to your question about the best way to calculate is to actually have your max heart rate measured rather than going by the ______ - age rule. Once you know the REAL number then the rest is just percentages.


Excellent article!!!! I read it and reread it. I am going to start a log on my heart rate for my own interest in my journey to better health. Thank you so much for this resource. I had been searching online and believe me it can get quite confusing. Anyway, this simplifies it greatly and I think that I have a lot to learn from it. Thank you again!!!!
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