Sore heels. Any advice.

[yellowshoes55]

We are into day 20 of our Camino & currently in Fromista. I have very sore heels.
It is not from plantar fasciitis & I don't think it is tendinitis.
I have been wearing two pair of woollen socks since the start, but started to develop sores fromSan Juan onwards. My boots are well worn & are bigger than normal. I have been putting 'rapid' on daily & at night using a product called Urea 17 to keep my feet soft. I have also tried compeeds, moleskin, band aids & hikers wool.
I think they sores may be callouses from my boots being a little too small & wearing 2 pairs of socks. Does anyone have any advice please?

 

[Deleted member 3000]

My boots are well worn & are bigger than normal.

Your heel may be sliding. Try a lacing technique that holds your foot to the back of the boot, and see if that reduces friction on your heel. Hard callouses will move as a unit and irritate the skin under them. You won't see a blister, but that is what is under the callous.

http://www.fieggen.com/shoelace/lacingmethods.htm

 

[jstorybook]

Where are your heals sore? If you press on the back of your heal with your fingers does it hurt there or when you press on the bottom of your heal just under your foot. In either case you may have heal spurs or at least inflamed the tendon. While it may help to stretch that tendon if it is really inflamed there is not much to do for it except see a doctor. Ice on the tendon and anti inflammatory tablets and rubs (ibuprofen) can be purchased at any pharmacy in Spain. However if it is so painful you cannot walk I would go see a doctor in that case you may need to take some time off from walking. I doubt that it is your socks unless you skin is red

 

[yellowshoes55]

Where are your heals sore? If you press on the back of your heal with your fingers does it hurt there or when you press on the bottom of your heal just under your foot. In either case you may have heal spurs or at least inflamed the tendon. While it may help to stretch that tendon if it is really inflamed there is not much to do for it except see a doctor. Ice on the tendon and anti inflammatory tablets and rubs (ibuprofen) can be purchased at any pharmacy in Spain. However if it is so painful you cannot walk I would go see a doctor in that case you may need to take some time off from walking. I doubt that it is your socks unless you skin is red

Thanks for your reply.
It is not under my heel. I have had plantar fasciitis & therefore know that pain. It is just on the surface of the skin, & seems to be similar to a callous.
I have been doing both calf & archilies stretches as shown by my Physio.

 

[jstorybook]

With everything you have done I will guess you need different boots. Do you have hiking sandals? Walking with something else on your feet might help. Since you are almost in Leon you can find about anything you want there. Still the remedy may need to be take an extended rest and Leon is a good place to do that.

 

[Kanga]

Sandals. I'm a convert. Currently walking the Norte in a pair of Eccos.

 

[yellowshoes55]

With everything you have done I will guess you need different boots. Do you have hiking sandals? Walking with something else on your feet might help. Since you are almost in Leon you can find about anything you want there. Still the remedy may need to be take an extended rest and Leon is a good place to do that.

Thanks heaps for your advice.
Sounds like it is definitely time for a change of foot ware. I have both new balance joggers with me & hiking sandals. I will swap to one of them for our walk tomorrow to Carrion de Los Condes

 

[yellowshoes55]

Your heel may be sliding. Try a lacing technique that holds your foot to the back of the boot, and see if that reduces friction on your heel. Hard callouses will move as a unit and irritate the skin under them. You won't see a blister, but that is what is under the callous.

http://www.fieggen.com/shoelace/lacingmethods.htm

I have been looking at the different lacing techniques as suggested, & will try replacing my boots. I will give my boots some time out for a couple of days & retry them.
I also wonder if I should perhaps drop to one pair of socks to allow more room in my boot, as with two pair, it is a snug fit.
Thanks heaps for your advice

 

[ricitosdeplata]

How about getting a foot file, not the metal ones, but the ones more like emory boards, to smooth down your calluses which, from my understanding, increase the shearing forces on your heel. Secondly, you could get some Engo blister prevention patches to put on the heel area of your insole, not on your heel. Their smooth material with a sticky bottom. They are also to keep the friction down. There might be some equivalent product in Spain.

 

[yellowshoes55]

Sandals. I'm a convert. Currently walking the Norte in a pair of Eccos.

Thanks kanga.
Always wanted to ask you - you must be Aussie judging by your name.
I have a pair of Keens which I may be walking in tomorrow.

 

[ricitosdeplata]

If they fit, you could take your insoles out of your shoes and put them in your Keens for extra cushioning. My backup plan for blister problems is to put my extra pair of Superfeet insoles into my Tevas. I find the Keens an Teva footbed make my feet sweat more. I did have to trim my insoles though.

 

[Kanga]

Yes @yellowshoes55 I live in Sydney.

 

[Urban Trekker]

No blisters no inflammation just pain. My guess is you have a very strong heal strike and may have chronic stone bruising to your heals. Heat and ibuprophen and try to change your gait.

Happy Trails

 

[Bohemiana]

I developed the same condition a few weeks before my Camino. I ended up in Hoka trail runners because they are very soft/cushioned, and I went to Walmart and purchased about 5 different kinds of insoles and brought them all with me on the Camino (worth the weight). I ended up using the ProFoot plantar fasciitis insole most of the time. I think bringing your Teva/Ecco type sandals as a backup is also a great idea.

Start stretching you arches and legs all the time. Also, step on a golf ball and massage the bottoms/arches of your feet several times a day. I brought the golf ball with me and used it on the Camino too. Keep your feet soft with lotion and massage it in every night.

 

[ricitosdeplata]

Have been considering a softball and a golf ball, too. I had heel problems for about a year such that Berkenstocks were the only shoes I could wear comfortably. When I read about and tried deep message I was relieved of pain miraculously. With higher mileage I may have to work out knots in other muscles.

 

[Cliff175]

Hola,
I recently had the same issue after waerimg flip flops for a couple of days. Dr. recommendation. -- Use inserts with cushioned heel. -- Anti inflamatory 3 times a day -- with food! Ice in the evening. Stretch foot , long stretches ( elongates muscles) not short rythmatic stretches ,

Long shot -- place the heavier items in your pack , closer to your back and shoulders, further out places more weight on your heels, kind of like a canter lever motion. Not noticeable on short trips but after time could make a difference.

Osprey has a page on proper packing of backpack. helped me oput.
Anyway, After three days heels began to come around,
Hope this helps, Remember the Turtle won !
Buen Camino!
Cliff