Effective foot exercises

[David]

Hi there - When I am out on Camino doing first aid I tend to suggest foot exercises to people as I am always surprised that pilgrims will just get up, boot up, and start walking ... then the problems come ... I have just found this video on the footlogic website that gives some really simple and effective limbering up exercises for the feet and includes loosening the calves. Doing these will really make a difference and they only take a couple of minutes.

http://footlogics.co.uk/Plantar-Fasciitis-Stretching-Exercises

Mind you - you might want to take a tennis ball with you!

Also, over-pronation, where the feet roll inwards, causes so many problems, from arch and metatarsal pains, to achilles tendon problems, shin splints, knee pain, even back pains - so don't just buy boots and walk, check out their arch support and how your feet really feel in them - are they supported properly?

I think it can be worth investing in a good pair of arch support insoles (not the cheap ones!). This company, footlogic, are pretty good (no, I have nothing to do with the company, I just use their sports insoles) - http://footlogics.co.uk/ - there are other good companies out there of course, just don't buy cheap ones that look good but aren't.

Just a thought - Happy walking!!

 

[Cari T]

I vouch for the effectiveness of these foot exercises.. they helped immensely after I had surgery on my Achilles tendon.

 

[JennyH94]

Hi David -
These are great exercises - thanks for posting them. I'll incorporate them into the leg strengthening exercises I'm doing as part of my overall training programme for next year's Camino.
Cheers - Jenny

 

[Anniesantiago]

I wish I had done this.
My feet were fine until I got home and took OFF my shoes and supports.
Now my left ankle is rolling in and hurts like hell.
The only thing to make it stop is to wear the danged shoes with supports.
I almost feel like the supports caused the weakness.
Two months, and no better.
It's beginning to frighten me.
I'm seeing my chiropractor for the second time this week.
I am afraid to see an allopath - they'll just want to shoot it with Cortisone (not an option for me).
This sucks

 

[Dennis D]

Thanks for posting the video. I use supports as well and was lucky not to have any foot problems except the special gift from the Camino that are also known as blisters.

 

[natefaith]

I wish I had done this.
My feet were fine until I got home and took OFF my shoes and supports.
Now my left ankle is rolling in and hurts like hell.
The only thing to make it stop is to wear the danged shoes with supports.
I almost feel like the supports caused the weakness.
Two months, and no better.
It's beginning to frighten me.
I'm seeing my chiropractor for the second time this week.
I am afraid to see an allopath - they'll just want to shoot it with Cortisone (not an option for me).
This sucks

So sorry, Anniesantiago. Hope the chiropractor can give you some more answers. We knew a pilgrim who got hurt early on in her Camino, but it wasn't until she finished her Camino and went home that she was diagnosed with a stress fracture. Then it was the boot for 6 - 8 weeks. Not fun. Take care of yourself and feel better soon!

 

[natefaith]

Hi there - When I am out on Camino doing first aid I tend to suggest foot exercises to people as I am always surprised that pilgrims will just get up, boot up, and start walking ... then the problems come ... I have just found this video on the footlogic website that gives some really simple and effective limbering up exercises for the feet and includes loosening the calves. Doing these will really make a difference and they only take a couple of minutes.

http://footlogics.co.uk/Plantar-Fasciitis-Stretching-Exercises

Mind you - you might want to take a tennis ball with you!

Also, over-pronation, where the feet roll inwards, causes so many problems, from arch and metatarsal pains, to achilles tendon problems, shin splints, knee pain, even back pains - so don't just buy boots and walk, check out their arch support and how your feet really feel in them - are they supported properly?

I think it can be worth investing in a good pair of arch support insoles (not the cheap ones!). This company, footlogic, are pretty good (no, I have nothing to do with the company, I just use their sports insoles) - http://footlogics.co.uk/ - there are other good companies out there of course, just don't buy cheap ones that look good but aren't.

Just a thought - Happy walking!!

Thanks for the video, David - very helpful. BTW that's quite the CGI model they got there!

 

[Stefania13/14]

I wish I had done this.
My feet were fine until I got home and took OFF my shoes and supports.
Now my left ankle is rolling in and hurts like hell.
The only thing to make it stop is to wear the danged shoes with supports.
I almost feel like the supports caused the weakness.
Two months, and no better.
It's beginning to frighten me.
I'm seeing my chiropractor for the second time this week.
I am afraid to see an allopath - they'll just want to shoot it with Cortisone (not an option for me).
This sucks

Annie,
Hang in there. I have had tendonitis problems during and since my 1st CF May/June 2014. I am doing lots of stretches now but it took a good 2 months for my feet to feel good enough to really run, hop, etc. without pain and lots of fear. I am still doing exercises but happened to go to the doctor for a diabetes check up and the feeling in my left foot was very diminished. This generally indicates nerve damage not tendon or muscle problems- but these things can be complex. I am getting further follow up on this. But my point for you is weakness can mean many things. Don't assume an allopath will just want to give you shots. Have it checked out to see what it is for sure and you can decide what treatment you will or will not allow. You are in charge of accepting a treatment. I have read many of your posts and you are a strong woman with lots of common sense. This will all work out if you do your research and take charge of your healthcare.
Take care!
Stefania

 

[Anniesantiago]

Thanks Stefania. I went to my chiropractor again yesterday. Each time I visit him I feel a little better. Going again on Monday.
My feet seem to be pretty good as long as I wear my shoes.
He said gentle exercise is ok.
If it doesn't get dramatically better in the next couple of weeks, I'll have it x-rayed.