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purchase heel in soles if you can.Hi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
Rest is good, gentle stretches are very good. Icing it along the way is wonderful - bring a ziplock bag and ask nicely for some ice in bars you pass (also buying a drink, of course) and put your foot up and ice it. Or just get a can of really cold drink and roll your foot on it under the table ... Do a google search for plantar fasciitis stretches and start now - stairs and kerbs are good for a stretch en route. Ibuprofen cream is king, self pity has sadly not been proven to alleviate the symptomsAlso - get the most supportive and cushioned soles you can find, I find Hoka One Ones help, especially on tarmac. Buen pain free camino!
Hi PeterHi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
Hi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
Exactly!A terribly painful problem and I am amazed by so many of the posts as they show great courage and fortitude.
Hiking boots and trail shoes all have the same problem, they squeeze the front of the foot into an unnatural position - no matter how 'wide' they may be said to be they just aren't. Now, many pilgrims will be wearing this badly designed footwear continuously on Camino for the first time and, unless they are very lucky indeed, problems will ensue and one of them is that terrible under the heel pain. It is caused mainly by the toes, specifically the big toe, being crushed into an unnatural position for hours and then days and then weeks (and for those who wear fashion shoes at home, for years).
The answer is to wear footwear that are the same natural shape as the feet - look at your feet ... unless you have narrow feet you will find that they are wide at the front - and that is the shape footwear should be. Also, the footbed should properly contour to the natural shape of a foot, and most hiking footwear don't!
The company, Keen, produce a trekking sandal named the Newport H2 - now, this may be the ugliest footwear in the world but they are absolutely marvellous. The toe box is super-wide and the footbed contour is excellent, they are foot shape!! - photo below.
All you need to do is to put your foot flat on a piece of paper and mark both sides at the widest point and then compare that measurement to, say, your first finger .. then go into the shop and turn footwear over and use that measurement to see if you can find anything with that width - it will be almost impossible!
Another cause of problems in the feet, as unlikely as it seems (and also shinsplints) is the way one stands and walks with a pack. Try this - stand straight and relaxed, arms hanging down. Now, turn the elbows out a little bit and lean forward slightly from the waist - you will feel all of the tendons, muscles, and ligaments at the front of your legs, all the way down to your feet, go into tension - and this is what happens when you wear a pack that isn't super-light as you lean forward to counter-balance the weight - and this is before you have taken a single step!! So you are already set for painful problems before you start walking. And - and this is especially true for shinsplints - stop taking those long strides, it causes too much stress and flex - take shorter steps, even up to half that long step length .. walk in a relaxed way, casually upright and relaxed, wearing super-wide toe box footwear.
Here the Keen Newports - http://www.keenfootwear.com/en-lu/product/shoes/men/newport-h2
View attachment 32225
I was thinking that nobody in their right mind would attempt the Camino with PF!
Hi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
I don't believe anyone offered a diagnosis. What was provided were responses to the OP based on personal experience. Wishing you a speedy recovery.See a foot doc for evaluation. Take the shoes you plan to use for the Camino with you to see doc. I'd also see a physical therapist to get specific exercises/stretches for YOUR issue. A bunch of internet strangers can't diagnose you. You could have PF, Tarsal Tunnel, a nerve impingement (I've had all 3, am now post-surgery...see signature). Best wishes to you!
I got this condition last year during my first Camino..... I carried on for a further 3 weeks and since halting in Leon finally and returning home it's taken 6 months to recover. Don't do severe damage to your feet it's not worth it. I'm back this summer to pick up where I left off but I'm making some changes- bigger softer boots with inserts I'll be sending my backpack forward and I'll be taking it very slowly 10-15km per day, with an hour of stretching calves and feet each day plus Pilates for feet exercises thatI've learnt.Hi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
I suffered plantar facsciitis after my first camino and was very worried about it prior to walking my second camino. I started a strict habit of stretching out my feet using yoga tune up balls. I brought them with me and they were the best thing that I packed! I would stop to rest my feet a few times each day. I would remove shoes and socks, elevate my feet when possible and stretch using the massage balls. They are amazing and I would not do the camino without them! Watch a YouTube video on how to use them.Hi Pilgrims,
has anyone started walking the CF with plantar fasciitis? I'm starting from SJPP in a few weeks but my foot is having an argument with me. It is sore after about 5 miles but I can continue for another 5.
I'd like to know if it will become awfully sore after a week on the Camino or could it ease with persistence?Rest is not an option. I do stretches, rub Ibroufan, curse and feel sorry for myself but to no avail!
Any ideas or suggestions from any pilgrim with a similar condition would be appreciated.
Peter.
I have just ordered some yoga balls as I really need to get on top of my PF before CP in June.I suffered plantar facsciitis after my first camino and was very worried about it prior to walking my second camino. I started a strict habit of stretching out my feet using yoga tune up balls. I brought them with me and they were the best thing that I packed! I would stop to rest my feet a few times each day. I would remove shoes and socks, elevate my feet when possible and stretch using the massage balls. They are amazing and I would not do the camino without them! Watch a YouTube video on how to use them.
@smoore Thanks for sharing. I told my wife about the yoga tune up balls after I read this post. She ordered some for me and I got them yesterday. They do seem to work better than a tennis ball or lacrosse ball which I have been using. They seem to strike the right balance between hard and soft. I found a spot on the inside of my arch in line with the big toe that really needs to be worked out (sorry TMI). The ball allow the stretch to penetrate deeper than a tennis ball. Anyhow, I may add 1 to my kit.I started a strict habit of stretching out my feet using yoga tune up balls.
Hi how did you go with the KTape Shauna?. We walk in 5 weeks and PF is getting worse.I have suffered PF for last three years whilst walking CF and Portuguese. Suffering a lot at the moment due to wearing flat sandals on recent holiday, so now I make sure I have a heel on at all times and it is helping. This weekend I am going to try KT tape which is supposed to help.
Will let you know. Stretches are also best to do.
Great information thanks, postage is more than the price of the arch support sleeves Will look for something in Aust.I developed PF for the first time early on in my northern camino 2 years ago. Took me by surprise, and was downright crippling. I completed my camino, but was often in a lot of pain, and had to utilize bag transport a lot (which irked me). It was still crippling for a few months after I got home as well.
In my experience, the following supporting practices can help temporarily:
icing (carry a 6" cold/hot bag - very little weight, and more reliable than reusing ziplocks)
PF stretches
deep massages (I use the green spiky Rubz [/B]ball)
oral & topical anti-inflammatories (I wish the US allowed Calmatel gel to be sold OTC!)
taping or arch compression bands (Zensah makes a good pair of these)
However, the only thing that can clear it up for good (again, in my experience) is consistent use of proper foot wear with quality insoles.
I regretfully abandoned my Teva hiking sandals and started wearing Brooks trail runners and Ahnu Montara hiking shoes. These were just fine, but I think it was the Orthaheel insoles that made the real difference.
Then, a couple of months ago, I read some very convincing posts here about the Altra Lone Peak (thank you, HedaP!), and decided to give them a try (REI, no risk, right?). Wow, I'm sold. Just a couple weeks ago, I gave them a real test - a solid week of daily, hardcore desert & mountain hiking in the Guadalupe Range. Zero pain, not even soreness. I didn't think it was possible to be so pain-free anymore. I mean, I had even less post-hike pain/soreness than before I developed PF 2 years ago!
It is - as stated by David & HedaP above - about the zero drop, the wide toe box, and the natural foot shape. These features put your foot in the position that nature intended. But, they aren't minimalist. The Altras also have great tread, a high stack, and ample cushion.
I turn to Vionic for my insoles and recovery/evening shoes. Their Orthaheel insoles (I prefer the medium density Relief) are PF specific.
The Vionic Braeden slide will be my post-walking/evening shoe. Your after walking shoes need to be properly supportive as well, for recovery. No flip-flops or flat sandals or plain old sneakers!
I am so much more confident my summer camino will be successful. (Thanks again HedaP!)
Good to know, I went from Merril to Hoka for this reason, will keep Olympus in mind if everything else failsI tried the Altra Lone Peak but didn't feel they had enough cushioning for me so I bought the Altra Olympus - now that is a cushioned shoe!! Fantastic.
Hi Kanga, thanks for that. I saw a Podiatrist today and told I had totally killed@Karen2017 my plantar fasciitis was cured with custom made orthotics but later I found that a simple pair of blue Orthoheel orthotic inserts, bought from Athletes Foot - the fairly rigid ones - worked just as well. My podiatrist tells me that mostly plantar fasciitis is a repetitive strain injury, and the reason that orthotics work is because they hold the arch and heel in a fixed position and hence stop the repetitive movement that causes the problem. I don't have any scientific knowledge about this, but it certainly worked, in surprisingly little time - amazing considering I was nearly crippled at the time.
I mention my experience with the blue Orthoheels because it might be worth a try - not much to lose!
Many sandal lines do have great arch support and can stand in for orthotics in the short haul: Birkenstocks for sure, and my Crocs also have good support.I know you like your sandals how do you deal with pronation/PF then when you can't we're orthotics. ??
Many sandal lines do have great arch support and can stand in for orthotics in the short haul: Birkenstocks for sure, and my Crocs also have good support.
Hhhmmm, thanks for that Robo. I am having the cortisone jab next Thursday, new custom orthotics will be here then also. I pronate so hopefully that will help with that issue. I am limping my way through 15km training days currently and icing at the end. Dr has given me scripts for anti flams and pain killers. Definitely trial and error.My wife has PF. We tried everything. Orthotics, insoles, meds. Cortisone injections. Nothing much helped. I would merely advise professional medical advice from 2 or 3 sources to see what works. Some things work for some people and not for others. We saw doctors, physio and podiatrist.
In the end we resorted to painkillers and anti inflamatories ever 4 hours. I take the same for my Achilles tendonitis
We were advised Not to roll a ball under the foot....
Hhhmmm, thanks for that Robo. I am having the cortisone jab next Thursday, new custom orthotics will be here then also. I pronate so hopefully that will help with that issue. I am limping my way through 15km training days currently and icing at the end. Dr has given me scripts for anti flams and pain killers. Definitely trial and error.
orthotics
Good luck. Let us know how you get on with any pain.
My wife has PF. We tried everything. Orthotics, insoles, meds. Cortisone injections. Nothing much helped. I would merely advise professional medical advice from 2 or 3 sources to see what works. Some things work for some people and not for others. We saw doctors, physio and podiatrist.
In the end we resorted to painkillers and anti inflamatories every 4 hours. I take the same for my Achilles tendonitis
We were advised Not to roll a ball under the foot....
Got a dilemma. My old Merrell boots which I used for the Portuguese camino last year have stopped giving enough support. As I suffer with pf did some research as to best boots to buy and due to width have settled on Merrell Moab. Undecided about size as I am usually a 6, I have sent for 6.5 and 7 to try.
My dilemma is that both are really comfy but my feet move around a lot more in the larger size. Doing the Primitivo in early June so temperature will not be red hot, so think the 6.5 should be ok. I have put them on in the house to see how they are.
Does anyone else have boot problems?
Robo, how is your wife's PF?
I found I had to wear an enclosed shoe with arch support inner soles in every shoe for 3 months before it cured. No flats and no thongs (even ones with arch support) during this time because I was told I had to stop the twisting motion. It's gone for me now and I can wear arch support thongs but if I walk on floorboards in bare feet even for a short distance I can feel the start of a niggle.
It hasn't improved. After reading 'Born to Run' we kind of tried the opposite. Bare feet in the house.
Maybe we should try your approach.
I hope to camino next Spring and I also hope to avoid plantar fasciitis!! In the past I had to resort to cortisone injection which is good advice from Derek from my point of view! I would not start the camino with PF! In planning my training I looked at "zero drop" shoes which might be bad for PF?? Any advice on zero drop shoes and PF?Hi Peter
You have my greatest sympathy and I emapathise completely because I really suffer with the same condition in my right foot. So much so I've decided to cycle the camino.
I have found shoe insoles which support the arch do help. Also wearing a tight fitting ankle support also helps. Avoid at all costs and all times wearing flat soles or bare feet. Even in the house I wear trainers with insoles to raise at arch of foot.
A strategically placed cortezone injection just before you depart may help to reduce any resulting inflammation from your condition.
Good luck on your camino.
Derek S
If you have a podiatrist I woukd check with them.Any advice on zero drop shoes and PF?
Zero drop shoes saved my feet and have contributed to virtually eliminating my PF. But they aren't for everyone - you'll have to give them a try well before your camino.I hope to camino next Spring and I also hope to avoid plantar fasciitis!! In the past I had to resort to cortisone injection which is good advice from Derek from my point of view! I would not start the camino with PF! In planning my training I looked at "zero drop" shoes which might be bad for PF?? Any advice on zero drop shoes and PF?
Just to clarify - Soak and massage the feet, not the shoes.Take off shoes and soak in cold water and massage at least once a day.
Oh...... no, I meant the shoes!Just to clarify - Soak and massage the feet, not the shoes.
I mean, if they have treated you well, they certainly deserve a spa day too!Oh...... no, I meant the shoes!
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