- Camino(s) past & future
- I plan on walking the Camino April 2018.
Three weeks since I finished walking the CF from SJPDP and when I walk barefoot my heels still hurt. Any recommendations! I am flying home tomorrow?
Thank you, I suspected I had a mild case of plantar fasciitis before I started and I stupidly didn't do exercises along the way.A common symptom of Plantars Fasciitis is heel pain. There are other causes, too, like severe bruising to the underlying fascia, or a heel spur, etc.. A Podiatrist can do the differential diagnosis to rule out various other conditions in order to narrow in on the actual cause of that heel pain. Because Plantars Fasciitis is the most common cause of heel pain, I'll repost some information about it, exercises for its prevention and while recovering, and precautions to take. If you decide to try any of the things listed, they should not further aggravate other conditions causing the heel pain, but undertake any exercise with slowness and care, and discontinue if things become worsened.
Top Exercises to Help Avoid Plantar Fasciitis
Plantar fasciitis is a common type of chronic heel pain. It seems to affect young male athletes and middle-aged obese women more than any other group, but that does not mean other groups are immune to it. The inflamed tissue around the heel seems to cause a stabbing-like sensation, which is worse in the morning. This condition may be prevented, and the following exercises will help you do that.
Stretching your arch muscles is not too difficult, but the exercise is a little peculiar. The first thing you need to do is take off your shoes and get barefoot, and then place a towel on the floor. Now, simply place your foot on the towel, and curl your toes to clench the towel. Pull the towel toward you, and that is it. Place the towel in front of you again, and repeat. Be sure to do the same for your other foot.
This exercise is typically suggested by professionals for those who actually have plantar fasciitis already, but it can definitely be helpful to everyone. You should try and do this several times a week, but make sure to not overstretch your feet while you’re doing it.
The calf and the tendons surrounding your heel need to be strengthened. A simple exercise that may help you do this is calf raises. What you want to do is stand straight on level ground. You should be barefooted for best traction, but it is not absolutely necessary. Now, all you have to do is lift your heels off the ground so that you are standing on your toes. Stay in this position as long as you can before returning your heels to the ground, and just repeat this at least nine more times.
Another way to do this exercise that works great is to stand at the edge of a stair or curb. You want your toes to be what keeps you on the stair or curb. Then, raise your heels up so that you are on your “tippy toes” and then back down again, but allow your heels to go lower than your toes past the edge of the stair or curb. This exercise allows for a fuller stretch.
Pronation is a natural part of your foot’s movement. This refers to how the foot rolls and applies pressure when the heel finally hits the ground. Pronation may be normal, but that does not mean the constant shock it receives when you walk or run does not have an effect on it. One way you can alleviate the pressure is to try doming. To do this, just place your foot flat on the ground, and then press your toes on the ground while keeping your heels firmly on the floor. This should create a dome between your heel and toes. Maintain this position for 10 seconds, straighten your foot, and then just start again.
Work the Interossei
The Interossei muscles help support your arch muscles thus preventing this issue. All you have to do is place a large rubber band around your toes for resistance. Then, stretch your toes and hold for 10 seconds. Squeeze your toes for another 10 seconds, and repeat these steps about five to 10 times.
What to Do When Your Feet Are Hurting?
Whether or not you’re at risk of getting Plantar Fasciitis, you’re going to come across a time where you’re feet are going to hurt. Maybe you were standing all day at work, ran a marathon, or whatever. If your feet are hurting, take a break and rest, stretch, and recover. Get off your feet for a little bit and either ice or heat your feet. If you notice any swelling or severe pain, then ice it. If it’s just sore, then apply heat with a hot bath. Then, make sure to rub out the tension and to do some basic exercises. You can try the ones above or do some other types. One popular one is to roll a tennis ball underneath the feet. This helps to preserve the arch and massage it at the same time.
Will practise some plantar fasciitis exercises and if not improved see a podiatrist. Thank you for your post.I have no medical training, but you might want to have it checked out. I had to stop a Vdlp years ago because of heel pain. Turns out it was tarsal tunnel (the foot version of carpal tunnel) and I wound up spending months in a walking cast. My podiatrist prescribed silicone orthotics to replace my hard plastic ones for my next camino and since then (10 years ago approximately) I have had no problems. Good luck!
Hi, Aysen....Thank you, I suspected I had a mild case of plantar fasciitis before I started and I stupidly didn't do exercises along the way.
Just finished 434 km of the CF two days ago. Left heel hurting. If Plantar's Fasciitis, don't go barefoot per my daughter's podiatrist and physical therapist. I moved my inserts from my boots to the Merrell shoes I am wearing this week while still in Spain before going home. Hope they feel better soon!Three weeks since I finished walking the CF from SJPDP and when I walk barefoot my heels still hurt. Any recommendations! I am flying home tomorrow?
|Thread starter||OLDER threads on this topic||Forum||Replies||Date|
|As the Heel Spurs Turn...Free at last ....thank goodness the Orthopedic boot is off at last !||Medical issues on the pilgrimage||6|
|Heel Spurs and Micro Tears and More oh My! Update #2 plus the unthinkable||Medical issues on the pilgrimage||12|
|Heel Spurs and Micro Tears and more oh my! Physio Update#1||Medical issues on the pilgrimage||11|
|Haglund's Deformity/lump on back of heel||Medical issues on the pilgrimage||29|
|M||Wheelchair rental for last 100km Sarria-Santiago||Medical issues on the pilgrimage||5|
|OLDER threads on this topic|
|As the Heel Spurs Turn...Free at last ....thank goodness the Orthopedic boot is off at last !|
|Heel Spurs and Micro Tears and More oh My! Update #2 plus the unthinkable|
|Heel Spurs and Micro Tears and more oh my! Physio Update#1|
|Haglund's Deformity/lump on back of heel|
|Wheelchair rental for last 100km Sarria-Santiago|