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I had to cancel this Fall’s Camino because I developed Plantar Fasciitis during my summer training. Could not walk even a km fir two months. Intense use of anti-inflammatoires, daily exercises, acupuncture, energy therapies and deep listening to my foot now allows me to walk 2-3 km on a treadmill. My physiotherapist and podiatrist said if you don’t heal it within three months it can become chronic! … then your Caminos are over. I postponed my Camino for yet another year.
People are giving lots of helpful suggestions for treatments and managing pain. I believe that there is at least one earlier thread on this topic. As for shoes, I wear Hoka One One now, but I see one message that suggests that soft cushiony shoes are the wrong way to go, and Hokas are certainly soft and cushiony.
I developed pf after doing a section of the Le Puy route. It got bad because I did not know what it was, but finally got it diagnosed by a podiatrist. The treatments were exercises that stretch the calf muscles, shoe inserts that support the arch (the stiffer, the better, but you don't necessarily need custom made), shoes that support the sides of your foot, like boots or sturdy shoes, a night brace that kept me from pointing my toes, never going barefoot, ultrasound, and rest. I did get one cortisone shot, which made it go away for a month or so, but then it came back. FINALLY, after about a year, a second podiatrist recommended iontophoresis, which is a cortisone liquid applied to a bandage that vibrates it into your foot. You wear it for about 4 hours, I had the treatment twice a week for about 6 weeks, and it finally went away, although sometimes I get very minor cases. I think there are more and less serious cases. Now when I feel it coming on I use the calf stretches, shoe inserts, and the night brace for a month or so and it goes away. I'd definitely see a podiatrist, and ask about iontophoresis if other things aren't working. Cortisone shots shouldn't be used multiple times
Would love to hear about this. This is my first bout of this or tendinitis on my ankles. Ruined my trip. Stayed 3 weeks in one place. Now hopping around taking buses. But going home … too much hard asphalt for me. Dreadful am used to mountain paths and climb not road. Will not recommend this way Camino del Norte to others I have seen so many injuries that I never saw in the other 5 Camino I completed.
Totally agree with @Tincatinker: Get thee to a podiatrist (aka chiropodist in some places)! They can provide guidance on foot-strengthening exercises, shoe types and may well suggest orthotics. That's what worked for me, and I only have twinges of recurrence if I wear flat shoes or slippers. Good luck!
Regarding PF its worth doing your own research, because even Podiatrists will give you conflicting results. Please don't be so quick to discourage people from doing their own research, no matter the source.
Yes to all the advice on here, I have suffered with plantar fasciitis. I quickly found out that the use of Rock Tape along the insole and round the instep helped with my daily walks. Put his on both my feet every day before starting. Google Rock Tape and you will be pleasantly surprised. Google and go to Rock Tape - Kinesiology Tape Instruction for plantar Fasciitis. You will be taken to YouTube and it will show you how to use it. It has worked for me on 5 Caminos. Best wishes. Buen Camino.
For chronic foot pain, please consult a professional. However, I have found it helpful to freeze a bottle of water that you can buy in any store. Then place my bare foot on it and roll. You get the benefit of icing and the same action as you would get rolling a ball under your foot.
Chase is so good! His exercises and prep work for long arduous treks is outstanding. Health professional with 25 years experience here so it’s not a random recommendation
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My brother walked the Camino Frances with me in 2014 and has suffered from serious planter fasciitis ever since. Many of the suggestions mentioned in this thread have been tried after seeking medical help. I have sent him this…you never know…at present his Caminos are over so not much to lose…
I can only relay my experience as a long-time, now cured, suffer of sever plantar fasciitis. You better get a cup of coffee now to get through this post. I didn't intend for it to be this long, but the problem and the cure was about 12 years in the making. It's difficult to relay it in one post.
I always go to the podiatrist for custom made inserts and cortisone injections prior to each Camino..
I love the idea of a GPS library.
Don't know about that problem but can mention that I wore Altra Lone Peak trail shoes and Darn Tough merino wool socks, walked from Bayonne to Sarria and didn't get one blister!! Just purchased Altra Timpe 3 and really like them.
Try Wikiloc.
Although I had never had PF prior to my first Camino, I got a very rude introduction a few weeks south of Reims. I went to a doctor in Limoges, who made the standard rest and ice recommendations, but also advised me to get some NIFLUGEL (2.5% Niflumic Acid gel) at the pharmacy. No Rx needed. You'll know in 5 minutes if it's going to help. It totally transformed my walk, removed all pain and calmed it completely over the next few weeks.
This is exactly the combination I've been using for my training hikes over the last few years, so it's great to hear about actual Camino experiences where it's been successful.
This is a new one for me. I'll need to research the drug some more.
I used to suffer from PF years ago really bad. I went to a foot medical doctor and he had insoles made in medical clinic, they were terrible. I saw a podiatrist and he made me insoles that I have worn now for many years and never had the problem again. But something else worked as well. It's a two prong approach. Second this is really importnat. Never ever put any weight on a foot hurting without solid support. Everytime you do you re-damage the injury. For six months when I got out of bed, no weight on my feet until I had proper shoes with good support and/or insoles. Never put weight on your feet, including finding sandals with foot support for the shower. This was the most important for me. Next phase, if you can find a person that specializes in foot exercises it's worth it and it's more than you think. I attended at 3 month course on how to strengthen my feet taught by a Brazilian osteopath specialist. It was quite beneficial. There may be youtube videos now available. And of course finally get proper footware for your camino and prepare them for walking. Hope any of these ideas help as I know how painful it can be. Edit I just saw people recommending zero drop shoes and that was something the specialist did recommend BUT you have to go at it gradually when your feet aren't hurting anymore. I have the Altra Lone Peak hiking and running shoes (very expensive). I wear the running shoes for indoor running on a rebounder up to an hour. But I would not rely on the hiking shoes without insoles for a whole day of walking. I tried and still am working at it. I know, what's the point of a drop zero shoe if you end up using insoles. Your foot knee and hip will realign which is part of the solution but it can't be done in a short period. IF your foot starts to ache at all be prepared to insert insole or switch to other shoes. These do strengthen the foot slowly. Another benefit I find is the Altra have a very wide toe box which allows me to move and spread toes. You'll learn how important that is from a osteopath specialist. As well I tend to get toe blisters but these shoes allow spreading the toes physically or with toe separators which eliminate that problem. Good luck.
I am a runner and have suffered from pf multiple times. Two things that always help to either prevent or cure: Prevent: build up the arches of all shoes by making a portable, multi-layer of thin cardboard that fits against the arch of your foot. I use an old shoebox, and continue to tape semi-circles (size that fits my foot), until when placed in my shoe, fits comfortable against my arch. It is portable and I use it in all shoes until the pf clears up.
A few years back I went through several excruciating months of PF and was barely able to walk for a while-- my heel felt like it was on fire. I tried many different shoes and wondered if I would ever recover. I spent too much time trying to figure out what it was about various shoes which caused the worsening problems. Of course certain shoes helped or worsened the pain and stiffness, but I slowly realized it wasn't about the shoes but about my feet.
