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heel pain

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Coverbid

Member
Past OR future Camino
June-July 2021Toledo, Sp; Lourdes, Fr; Del Norte
Hi, I will be starting my third Camino in about 3 weeks. Recently I have started to increase my activity per my usual training prior to beginning a Camino.
Just the other day a had a sharp pain on the inside of my right heel. It is sharp for a second and then seems to go away. But then after resting or sitting for a half and hour and then standing the sharp pain is there again. And so it repeats. It is sharp but short lived.
So I started to ice it twice a day.
I am trying to hold off from it getting worse, but still trying to continue an exercise program.
Any thoughts or treatment remedies that anyone casn sugget.
Should i just continiue to ice and keep exercising or stop completely until I eliminate the pain, or trudge through and hope for the best?
Thanks for your help.
Mike
 
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trecile

Moderator
Staff member
Past OR future Camino
PAST - Francés, Norte, Salvador, Portuguese
Hi, I will be starting my third Camino in about 3 weeks. Recently I have started to increase my activity per my usual training prior to beginning a Camino.
Just the other day a had a sharp pain on the inside of my right heel. It is sharp for a second and then seems to go away. But then after resting or sitting for a half and hour and then standing the sharp pain is there again. And so it repeats. It is sharp but short lived.
So I started to ice it twice a day.
I am trying to hold off from it getting worse, but still trying to continue an exercise program.
Any thoughts or treatment remedies that anyone casn sugget.
Should i just continiue to ice and keep exercising or stop completely until I eliminate the pain, or trudge through and hope for the best?
Thanks for your help.
Mike
Plantar fasciitis?

 

Lhollo

Active Member
Past OR future Camino
CF pt2, Belorado to Sarria, May 21 – June 12, 2022
This could be way off but I had that problem when my glute muscles had squeezed a nerve that passes from the lower back down through those muscles then into the foot. Referred pain. If it’s this in your case then the solution will be piriformis and sciatica stretches and similar, plus trying not to sit in ways that put pressure on it. Ice wouldn’t do much. But this absolutely might not be right for you; I don’t know. Plantar fasciitis is of course a common cause of similar pain but the big indicator for that would be if it’s much worse first thing in the morning.

However…

… Maybe see a good physio? I think any suggestions here might help you if you instinctively feel they ring true, but better safe than sorry?

I hope you get better, and that you have a fantastic Camino!
 

Lhollo

Active Member
Past OR future Camino
CF pt2, Belorado to Sarria, May 21 – June 12, 2022
I meant to add: Googling ‘diagnostic test’ for piriformis muscle problems, sciatica, and plantar fasciitis, might give you answers. For glute/nerve trouble you’d probably find a tender point around those muscles somewhere, which you might not realise existed.
 

Coverbid

Member
Past OR future Camino
June-July 2021Toledo, Sp; Lourdes, Fr; Del Norte
Thank you for your thoughts. This is in one spot only. On the inside of the ankle, near the heel just below the ankle bone. Probably shouldn't worry too much, but I thought with as many Pilgrims out there it might be more common than I thought. Thanks again
 
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Coverbid

Member
Past OR future Camino
June-July 2021Toledo, Sp; Lourdes, Fr; Del Norte
I meant to add: Googling ‘diagnostic test’ for piriformis muscle problems, sciatica, and plantar fasciitis, might give you answers. For glute/nerve trouble you’d probably find a tender point around those muscles somewhere, which you might not realise existed.
Mine seems to be below the tibial posterior.
 
Past OR future Camino
2022
See a doctor asap. Your feet are your most important piece of equipment on the Camino.

If the raincoat you planned to take on the Camino developed a leak and got you soaking wet for a minute or two every day, you would get a new raincoat. Your body is telling you every day that there is a problem. Fix it.

You may inadvertently be doing exactly the wrong thing to relieve the pain - who knows?? See a doctor and get professional advice. That's what they are there for, and do it sooner rather than later.

Buena suerte and Buen Camino!
 

lt56ny

Veteran Member
Past OR future Camino
10/22 Aragones/Frances
See a doctor asap. Your feet are your most important piece of equipment on the Camino.
I agree completely. You must go see a doctor and if your insurance allows you go see a Podiatrist or Orthopedist. Personally I would go see the Orthopedist only because the problem with you foot may have originated further up your leg, even to your hip. If you know a good one of either specialty go, as Kathy F. said, as soon as possible.
 
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Vanozza

Active Member
Past OR future Camino
I have walked part of the Camino Frances one and a half times. I ended in Sahagun in April 2019.
Hi, I will be starting my third Camino in about 3 weeks. Recently I have started to increase my activity per my usual training prior to beginning a Camino.
Just the other day a had a sharp pain on the inside of my right heel. It is sharp for a second and then seems to go away. But then after resting or sitting for a half and hour and then standing the sharp pain is there again. And so it repeats. It is sharp but short lived.
So I started to ice it twice a day.
I am trying to hold off from it getting worse, but still trying to continue an exercise program.
Any thoughts or treatment remedies that anyone casn sugget.
Should i just continiue to ice and keep exercising or stop completely until I eliminate the pain, or trudge through and hope for the best?
Thanks for your help.
Mike
It sounds like plantar fasciitis. Go see a good podiatrist.
 

Lhollo

Active Member
Past OR future Camino
CF pt2, Belorado to Sarria, May 21 – June 12, 2022
Just to add my voice to the others here. I don’t know what the system is like in the IS for treatments of this type, hence suggested a physio because that would be the best option in the UK (I know from lengthy and ridiculous experience), but it sounds to me like a orthopaedic specialist (for feet but also in case it isn’t originating in the foot but higher up), or even an ordinary doctor might work in the US? It’s interesting because in the UK, going to a doctor with this would be unlikely to provide a fast solution.
 

Gailerart

New Member
Past OR future Camino
Primitivo (2020)
Hi, I will be starting my third Camino in about 3 weeks. Recently I have started to increase my activity per my usual training prior to beginning a Camino.
Just the other day a had a sharp pain on the inside of my right heel. It is sharp for a second and then seems to go away. But then after resting or sitting for a half and hour and then standing the sharp pain is there again. And so it repeats. It is sharp but short lived.
So I started to ice it twice a day.
I am trying to hold off from it getting worse, but still trying to continue an exercise program.
Any thoughts or treatment remedies that anyone casn sugget.
Should i just continiue to ice and keep exercising or stop completely until I eliminate the pain, or trudge through and hope for the best?
Thanks for your help.
If it is plantar, ask your physio to tape your foot or you could self tape with the aid of youtube. I have learnt how to self tape and it has allowed me to walk in comfort. Planning the Camino primitivo next year, so hopefully my plantar has completely gone by then, Yes, it can last for years.
 

Walkerooni

Active Member
Past OR future Camino
C. Frances SJPdP to Santiago (June-ish 2018)
Sounds like a post-tibialis tendon injury. I have partially torn mine twice. See a physio. There are very specific exercises for this. Recovery can be very fast, but it is not a problem you want to take with you on a Camino. They can also teach you the proper way to tape it with KT tape. Taping should not be relied upon for the duration of the Camino, but if you find it flares up 600km in, when you start climbing again, it is a good skill to learn. Good luck.
 

Coverbid

Member
Past OR future Camino
June-July 2021Toledo, Sp; Lourdes, Fr; Del Norte
Sounds like a post-tibialis tendon injury. I have partially torn mine twice. See a physio. There are very specific exercises for this. Recovery can be very fast, but it is not a problem you want to take with you on a Camino. They can also teach you the proper way to tape it with KT tape. Taping should not be relied upon for the duration of the Camino, but if you find it flares up 600km in, when you start climbing again, it is a good skill to learn. Good luck.
Thank you.
 
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dbier

Active Member
Past OR future Camino
Last 114km Camino Frances, Jul 21
2023 - Camino P
Coverbid, to chime in, your pain location does sound like those of us who have injured the tibial tendon (I cracked a foot bone on a rock). In addition to taping, my podiatrist had me wearing orthotics with a good arch support. After about a year, it's much better. Oh, and I walk/jog half marathons.

Buen Camino
 

klimmo

Member
Past OR future Camino
Mozarabe: nov ‘19
Português coastal: oct-nov ‘21
stretch.

gently! after and before your walk (or just daily). stand on a march and lean down with your heel for a good stretch of your calf muscles and tendons. count to 5-6 and repeat a few times. calf raises are good too. or foam roll your calf muscles. you want your muscles supple. if pain persists or gets worse after rest, go to see a doctor.
 

Linaka71

New Member
Past OR future Camino
Future
Hi, I will be starting my third Camino in about 3 weeks. Recently I have started to increase my activity per my usual training prior to beginning a Camino.
Just the other day a had a sharp pain on the inside of my right heel. It is sharp for a second and then seems to go away. But then after resting or sitting for a half and hour and then standing the sharp pain is there again. And so it repeats. It is sharp but short lived.
So I started to ice it twice a day.
I am trying to hold off from it getting worse, but still trying to continue an exercise program.
Any thoughts or treatment remedies that anyone casn sugget.
Should i just continiue to ice and keep exercising or stop completely until I eliminate the pain, or trudge through and hope for the best?
Thanks for

Might want to consider getting orthotic inserts but you will need time to break in.Can use a tennis ball and roll under foot and heel,which will help stretch out foot.If can self massage that also would be good.
 

Coverbid

Member
Past OR future Camino
June-July 2021Toledo, Sp; Lourdes, Fr; Del Norte
Might want to consider getting orthotic inserts but you will need time to break in.Can use a tennis ball and roll under foot and heel,which will help stretch out foot.If can self massage that also would be good.
I have been riding my bike, and that seems to stretch the tendon. So feeling optimistic.
 

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