Foot Pain

[Cyril Downes]

Hi, this is my first post, hope I'm in the right area.

I'm planning to do SdC to Finisterre next summer and have started walking for general health and also in preparation.

I bought a pair of good boots that I have broken in and wear frequently on walks. My problem is that following a brisk walk yesterday I have pain thought my instep area. This was not sore to touch and is largely ok today. The walk was mainly on urban footpaths and tarmac.
Would this pain be because of the briskness or the type of path, or both?

Any advice is welcome, thanks.

 

[Bradypus]

Any long walk on hard surfaces is likely to produce muscle and tendon discomfort, even in experienced long-distance walkers. If the discomfort was much reduced overnight and the pain/ache is not very localised I would not get anxious too quickly. Significant swelling and localized sharp pain when weight-bearing are another matter. Feet are very complicated structures. If you still have concerns after a day or two of rest then I suggest you seek professional advice.

 

[SYates]

Hi @Cyril Downes and welcome to the forum.

As @Bradypus has said, pain after walking for a longish time on hard surfaces that goes away/gets better after a good nights rest is normal and experienced by lots of us. I would try to walk less briskly/alternate the walking speed, try out if cushioning insoles help to reduce the impact etc.

Buen Camino, SY

 

[Wokabaut_Meri]

A wonderful gentleman in the Pilgrim's Office in St Jean Pied de Port offered us much sage advice at the start of our Camino last year. It included this gem:
Para llegar a Santiago com un joven - empieza el Camino como un viejo
To arrive in Santiago like a young person, begin the Camino like an old man

It served us well and applies to training as well. Do you normally walk at a brisk pace? I echo both @Bradypus and @SYates and suggest that you not get too anxious unless this pain/soreness continues to be a problem. A visit to a podiatrist is good insurance in any case as it would identify potential problems. Cushioned insoles definitely help and I won't go anywhere near the boots vs runners/trail shoes discussions - just search the topic on the Forum - except to welcome a fellow boot wearer

 

[linkster]

I had plantar fasciitis about 5 years ago. The podiatrist made some orthotics for me, but they were not the most comfortable to wear. I switched to SOLE Ed Viesturs insoles, and they worked great. They have great arch support, cushioning, and are heat moldable. SOLE is changing their product line, but the Ed Viesturs are about 1/2 price all over the place now if you can find your size.

 

[C clearly]

I caused a metatarsal stress fracture last year by wearing some stiff boots on hard surfaces on a couple of very fast walks. I had pulled these boots out of the closet and decided to "wear them out." Wore out my foot instead. The fracture wasn't diagnosed for months since it wasn't extremely painful and I could still walk 6-8 km at a time without too much pain. Only after I stopped walking for over 6 full weeks did it heal properly. Then I ramped up training for 6 weeks and was able to walk 800 km with no metatarsal pain at all.

The lesson here is that stress fractures can happen when you don't expect, they need 6-8 weeks of true rest to heal, but they do heal! So get that diagnosed in time.

 

[Nanc]

I heard of the impact of asphalt on feet and spent a good portion of my training increasing my time and km on paved trails ( and cities) . It's tempting to do too much too soon. But in my experience, the sore foot due to asphalt was an overall achey foot. Not a specific location as you describe

My foot issue REQUIRES orthotics for complete foot health. I didn't have any real issues till training for the Camino. The pain / burning I experienced was in the back half of my instep (and behind medial malleolus).
If yours recurs, I wouldn't wait to see a podiatrist. I waited too long and ended up in a boot for 6 weeks to heal before I could resume training.
And after 560 miles (side trips) I experienced NO pain till the last two days when the lining had finally broken down.
Pay attention but act promptly
IMHO
Nanc

 

[gittiharre]

I agree. Act promptly. Could be start of plantar fasciitis and it is easily dealt with early.
I just ended up with a Lisfrancs injury from poorly designed orthotics while I was on the Via Gebenennsis. Extremely painful midfoot and under arch, unable to weightbear on tiptoe. Should have been immobilized with non weightbearing for 6 weeks, but bloody minded me hobbled 350 km in considerable pain. Incidentally this is a route where boots are best, as steep and rocky.
2 months later my foot is still sore and I can't walk properly. I think there is some misalignment not visible on xray. Very nasty and a complication of this is developing arthritis. I am really worried this may sabotage future Caminos for me.
I have walked around 7000 km in the last 10 years and shown some wisdom. My dogged determination did not serve me well on this round.

 

[Anemone del Camino]

I developed plantear fasciitis on the Norte and kept walking with a limp. This resulted in limping for 3 months post Camino. Not fun. Ironically, I was wearing my custom orhotics for flat feet. (I discovered I have flat feet after suffering every day on my first 2 Camino!) So, recommendations:

Visit a podiastrist NOW. You may require Xray/ultrasound and then to have orthotics made. This takes time to do this.

A podiatrist can also tell you if you shoe choice is right for you.

Also, when you'll be out on the Camino, try to ice your feet for 10-15 minutes as often as possible (with each cafe con leche and/or meal). Bring a ziplock and ask the bar for a few ice cubes to put in it and ice away.

Good luck.

 

[Mike Trebert]

When you get into it - walking poles can take some effort/stress off your feet/legs over long distances. Try Magnesium supplements and see if general muscle soreness decreases. Get massages once a week. Take frequent days off. It's not a race. Maybe see a sports physiotherapist as well as a podiatrist if problems persist. There are yoga exercises which strengthen arches - better for me than prescribed exercises from podiatrists and physiotherapist.

SDC to Finisterre sounds like a good short 'shakedown' walk - you'll learn a lot after walking every day all day. Training is a great idea, you'll learn a lot. Search previous posts - there's A LOT about foot pain, it's one of the top 4 or 5 most discussed topics.

Buen Camino, - Mike

 

[Purple Backpack]

"pain through my instep area"

Just a guess on my part...but I wonder if your insole/orthotic is hitting you in the wrong spot on that shoe. Perhaps it shifted?

Plantar fasciitis is an inflammation of the tough, fibrous bands that run from the base of the heel to the toes. Hallmark symptoms include heel or arch pain immediately upon rising that is relieved with movement. It is common in pregnant women and runners. Treatment options include calf stretches, night splints (ugh!), ice and (don't do this, IMHO), steroid injections into the heel fascia. Small studies have shown spontaneous achilles tendon ruptures and fascia rupture with injections into the plantar fascia.

If it were me, I'd try removing the insole and repositioning it, if the pain is just in the arch. Rolling a tennis ball under the heel/arch may help, too.

Best wishes!

 

[Seabird]

I developed tendonitis in one foot towards the end of my camino. Classic overuse problem. If I had known how bad it was going to get, I would have paid more attention to it when it first started. Four months later, the problem is close to being fully resolved. So do take care now before it gets worse.

Buen Camino!

 

[Cyril Downes]

Thank you all for your welcomes, advice and for sharing your experiences.

I took the bull by the horns and went walking this morning ( about 12 hrs ago) same boots.

Slowed my pace down and have had no great pain since. A bit stiff and concious of having a foot but well able to walk etc. Fingers crossed, all looking well.

 

[Wokabaut_Meri]

I agree. Act promptly. Could be start of plantar fasciitis and it is easily dealt with early.
I just ended up with a Lisfrancs injury from poorly designed orthotics while I was on the Via Gebenennsis. Extremely painful midfoot and under arch, unable to weightbear on tiptoe. Should have been immobilized with non weightbearing for 6 weeks, but bloody minded me hobbled 350 km in considerable pain. Incidentally this is a route where boots are best, as steep and rocky.
2 months later my foot is still sore and I can't walk properly. I think there is some misalignment not visible on xray. Very nasty and a complication of this is developing arthritis. I am really worried this may sabotage future Caminos for me.
I have walked around 7000 km in the last 10 years and shown some wisdom. My dogged determination did not serve me well on this round.

Hi @gittiharre
Sorry to hear that you still have soreness in your foot after all this time. A suggestion. My own experienice with an eventual diagnosis of a navicular fracture taught me that X-rays are not always the best indicators of foot issues. Do you have access to a sports doctor? It was only after a consulatation with a doctor who regularly dealt with sports injuries in feet that an MRI and detailed CT scan delivered a definitive diagnosis.

My main symptoms were soreness in the mid foot and through the arch, unable to stand on tiptoes without pain (unable to climb down a ladder without pain) and pain quacking (edited to 'kicking' Autocorrect is really becoming quite hysterically intrusive ) my feet when I swam.

It was only my persistence that something was wrong which led me to the sports doctor and finally a diagnosis. In the process both a Lisfranc injury and cuboid fracture were ruled out as my symptoms could have been indicative of these.

Unfortunately the only treatment was immobilisation and non-weight bearing for 2 months. I was very lucky not to require surgery. I have now fully recovered but it was a long and difficult process.

Good luck with your healing. I hope that all goes well for you.

 

[gittiharre]

Hi @gittiharre
Sorry to hear that you still have soreness in your foot after all this time. A suggestion. My own experienice with an eventual diagnosis of a navicular fracture taught me that X-rays are not always the best indicators of foot issues. Do you have access to a sports doctor? It was only after a consulatation with a doctor who regularly dealt with sports injuries in feet that an MRI and detailed CT scan delivered a definitive diagnosis.

My main symptoms were soreness in the mid foot and through the arch, unable to stand on tiptoes without pain (unable to climb down a ladder without pain) and pain quacking my feet when I swam.

It was only my persistence that something was wrong which led me to the sports doctor and finally a diagnosis. In the process both a Lisfranc injury and cuboid fracture were ruled out as my symptoms could have been indicative of these.

Unfortunately the only treatment was immobilisation and non-weight bearing for 2 months. I was very lucky not to require surgery. I have now fully recovered but it was a long and difficult process.

Good luck with your healing. I hope that all goes well for you.

Merino. Thank you so much for your message. I am glad you did not have to have surgery and that you recovered. I am having an ultrasound today and will see a foot specialist.

 

[gittiharre]

Meri. Thank you for your reply. I am glad to hear that you did not need surgery and have fully recovered. I am seeing a foot specialist next week and am having an ultrasound today.
I hope I can get this sorted.
Your symptoms sounded very much like mine.

 

[Wokabaut_Meri]

Meri. Thank you for your reply. I am glad to hear that you did not need surgery and have fully recovered. I am seeing a foot specialist next week and am having an ultrasound today.
I hope I can get this sorted.
Your symptoms sounded very much like mine.

Good luck with the ultrasound. Will be interesting to see what it shows. Do update us on your healing journey as there are several of us that have travelled that Way in recent times.

 

[Cyril Downes]

Well I took the advice given and went to a foot care specialist. I had my feet scanned and measured. The scan showed an uneven distribution of weight across my feet. I have ordered orthotics and hopefully this will eliminate the pain. For the moment no hiking but hopefully all will be fine soon.

Thanks again.

 

[Wokabaut_Meri]

Great news. Glad that it's not anything too serious.

I also have a new set of orthotics post navicular fracture and, after a few tune ups, they are working well.

 

[gittiharre]

Good luck with the ultrasound. Will be interesting to see what it shows. Do update us on your healing journey as there are several of us that have travelled that Way in recent times.

Oh dear. Ultrasound shows callus formation. Fracture at base of 2nd metatarsal by lisfranc joint. Main concern likely pseudoarthrosis which would mean surgery/pin etc....long process.
Can't believe I walked 350 km on this...

 

[Wokabaut_Meri]

Oh dear. Ultrasound shows callus formation. Fracture at base of 2nd metatarsal by lisfranc joint. Main concern likely pseudoarthrosis which would mean surgery/pin etc....long process.
Can't believe I walked 350 km on this...

As someone who walked the entire Francés with a navicular fracture, I can believe it

Sorry to hear about your fracture and with the concern of non union not a fun prognosis.

What is the medical advice? I took the non surgery/immobilisation and non-weight bearing option even though surgery/pin was the preferred treatment. The risk with this was non union and eventual surgery but a review at 4 weeks was encouraging so perservered. Difficult choice though. Main issue with navicular is poor blood supply to the joint. Not sure about Lisfranc/metatarsals.

I know how difficult it is but if non-weightbearing is advised it's for a good reason and makes a huge difference to the healing process.

Thoughts are with you. Keep us posted.

 

[gittiharre]

As someone who walked the entire Francés with a navicular fracture, I can believe it

Sorry to hear about your fracture and with the concern of non union not a fun prognosis.

What is the medical advice? I took the non surgery/immobilisation and non-weight bearing option even though surgery/pin was the preferred treatment. The risk with this was non union and eventual surgery but a review at 4 weeks was encouraging so perservered. Difficult choice though. Main issue with navicular is poor blood supply to the joint. Not sure about Lisfranc/metatarsals.

I know how difficult it is but if non-weightbearing is advised it's for a good reason and makes a huge difference to the healing process.

Thoughts are with you. Keep us posted.

THANK you! Won't get advice until after weekend.

 

[Seeker43]

I had plantar fasciitis about 5 years ago. The podiatrist made some orthotics for me, but they were not the most comfortable to wear. I switched to SOLE Ed Viesturs insoles, and they worked great. They have great arch support, cushioning, and are heat moldable. SOLE is changing their product line, but the Ed Viesturs are about 1/2 price all over the place now if you can find your size.

I use those, too. So far, they have been a great help on two caminos and my weekly hikes.

 

[Sue L]

I just wanted to say thank you to everyone for their words of wisdom on the subject of foot pain. I read every word avidly. Despite nerve pain in one foot and having had tendonitus and plantar fasciitis previously I managed Le Puy to Conques and Tui to Santiago in 2015. Orthotics, hiker's wool, double socks, compeed for blisters which seem inevitable for those of us who's tread is uneven... All valuable.

We are currently planning to return to Conques in April 2017 and finish in St Jean-Pied-de-Port, despite currently suffering more tendonitus and my partner has a bad back (ah the delights of ageing bodies). We are lucky to be retired so we can build in shorter distances and rest days in anticipation of ongoing feet issues.

My podiatrist earnt a bottle of French bubbles for the amazing orthotics that got me through in 2015 (my feet are so bad I can't actually walk much at all without them). I blame myself for this current bout of tendonitus because I delayed replacing my Camino walking shoes, which really gave no support, as I was waiting to see a foot specialist (who has encouraged me to delay any operations for as long as possible). So I think the advice above is really sound - don't delay getting help as these problems take so long to resolve.

 

[Smallest_Sparrow]

Since a few posts have mentioned the age of footwear and orthotics, a gentle reminder that shoes, like tires, have a life expectancy. If you want to use old shoes/boots for walking around the grocery store it's ok, but training in them (for short or especially long distances, and most especially on hard surfaces) may lead to injuries from poor support (you may not realize it's gone)
Runners are taught shoes last 300-500 miles, a bit more if you alternate shoes with each run. My marathon coach says alternating shoe brands each run also decreases the likelihood of repetitive injury.

 

[janejacobs]

Hi, this is my first post, hope I'm in the right area.

I'm planning to do SdC to Finisterre next summer and have started walking for general health and also in preparation.

I bought a pair of good boots that I have broken in and wear frequently on walks. My problem is that following a brisk walk yesterday I have pain thought my instep area. This was not sore to touch and is largely ok today. The walk was mainly on urban footpaths and tarmac.
Would this pain be because of the briskness or the type of path, or both?

Any advice is welcome, thanks.

I had a similar experience with foot pain on past occasions. in prep for the Chemin de Le Puy this coming May I am breaking in new boots. Following a walk in my boots I use toe separators. I wear them for about 1-2 hours in the evening and do flexion exercises My foot pain has disappeared completely. My feet feel stronger and my boots are now ready for the path.