Experience with Plantar Fasciitis

[CaminoGW]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

 

[henrythedog]

Pay attention to your calf. Massage, stretching and so on. The site of the pain isn’t always the source of the problem.

I’ve had PF so bad that I terminated a Camino de Madrid several years ago. It hurts. A lot.

Since then I lost weight and stretched.

I’ve latterly developed osteo-arthritis; but these are only challenges to overcome. No point in dying with a perfect body is there?

 

[Scott Sweeney]

Rest, Ice and exercise. Buy a good walking boot.

 

[CaminoGW]

Pay attention to your calf. Massage, stretching and so on. The site of the pain isn’t always the source of the problem.

I’ve had PF so bad that I terminated a Camino de Madrid several years ago. It hurts. A lot.

Since then I lost weight and stretched.

I’ve latterly developed osteo-arthritis; but these are only challenges to overcome. No point in dying with a perfect body is there?

Thanks. Yes I agree, the body is far from perfect so I’ll not be worrying about that

 

[Stephan the Painter]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I had it for about eight months with little change, doing constant stretches and massages. Finally, I got one of the night boots. This is a boot you wear while you’re sleeping and keeps your foot in a position that promotes healing. You’ll get used to it. And within a couple weeks it was way better. I still have it a year later, but it doesn’t hurt very much. I can’t guarantee anything, but it worked for me.

And I also got relief with a massage gun on the sole of my foot and along the tendons going up the leg. The message gun works better but similar to rolling your foot sole with a ball or can, which is designed to break up scar tissue. Also, get some really padded walking shoes like Hokas.

.

 

[Chlo]

I had really bad PF for around 8-9 months, it was excruciating and really affecting my life. I had tried stretches, insoles, a massage gadget and rolling a ball under my foot, all to no avail.
I eventually went to a physio and he showed me how to tape it with zinc oxide tape. I was very sceptical about it working, but I persevered with it, taping it every day for around a month and it healed it completely.
There are videos on YouTube showing how to do the taping, but it’s probably worth going to a professional to show you how to do it the first time.
I’ll be taking a roll of tape on my Camino just in case, but touch wood, I haven’t had any problems for months now.
Good luck getting it sorted

 

[CaminoGW]

I had it for about eight months with little change, doing constant stretches and massages. Finally, I got one of the night boots. This is a boot you wear while you’re sleeping and keeps your foot in a position that promotes healing. You’ll get used to it. And within a couple weeks it was way better. I still have it a year later, but it doesn’t hurt very much. I can’t guarantee anything, but it worked for me.

And I also got relief with a massage gun on the sole of my foot and along the tendons going up the leg. The message gun works better but similar to rolling your foot sole with a ball or can, which is designed to break up scar tissue. Also, get some really padded walking shoes like Hokas.

.View attachment 161510

Thanks Stephan, I’ll give the boot a try. Appreciated.

 

[CaminoGW]

I had really bad PF for around 8-9 months, it was excruciating and really affecting my life. I had tried stretches, insoles, a massage gadget and rolling a ball under my foot, all to no avail.
I eventually went to a physio and he showed me how to tape it with zinc oxide tape. I was very sceptical about it working, but I persevered with it, taping it every day for around a month and it healed it completely.
There are videos on YouTube showing how to do the taping, but it’s probably worth going to a professional to show you how to do it the first time.
I’ll be taking a roll of tape on my Camino just in case, but touch wood, I haven’t had any problems for months now.
Good luck getting it sorted

Thanks for that advice Chlo. I’ll look at YouTube and see what I can find. Appreciated.

 

[AJS49]

Superfeet insoles , (and cheaper versions,) and ceasing barefoot walking, even at home, helped me massively. Pretty much any new footwear bought, I now put better insoles in, with higher arches. They feel strange at first, but soon become comfortable. P.F. has never reared it's ugly head since.

 

[CaminoGW]

Superfeet insoles , (and cheaper versions,) and ceasing barefoot walking, even at home, helped me massively. Pretty much any new footwear bought, I now put better insoles in, with higher arches. They feel strange at first, but soon become comfortable. P.F. has never reared it's ugly head since.

Thank you.

 

[Lindsay53]

I still have the written instructions from my physiotherapist:

1. Roll foot on a frozen bottle for 15 minutes every evening
2. Voltaren gel
3. Calf stretches
4. Orthotics
5. New shoes.

It worked! Buen Camino!

 

[DTCamino]

Superfeet insoles , (and cheaper versions,) and ceasing barefoot walking, even at home, helped me massively. Pretty much any new footwear bought, I now put better insoles in, with higher arches. They feel strange at first, but soon become comfortable. P.F. has never reared it's ugly head since.

Same for me Superfeet green, no barefoot walking (I have Birkenstocks sandals/slippers for inside) and keeping my feet stretched out eliminated my pain. I started sleeping on my stomach and hanging my feet over bottom of the bed, as my arch stretches out the same as wearing the plantar boot. I kept kicking myself with the plantar boot so this was the better option.
I know the problem is there when I walk over 16miles a day, but it never hurts badly anymore.

 

[dick bird]

As we have advised before and elsewhere, if you have a health or medical issue, it would be a good idea to consult a health professional. For this particular problem, a physiotherapist should be able to help you or send you to someone who can. What you don´t want to do is apply lots of remedies that don´t work. You have time. If a doctor or physio says you can manage it without intervention, fine, but if not, you need to find out.

¨I developed plantar fasciitis in my right foot¨ assuming this was a professional diagnosis, what advice were you given?

 

[Anniesantiago]

I had it one year.
I pretty much did what Lindsay53 did and it eventually resolved.

 

[kelleymac]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I had plantar fasciitis on my first camino; I had been diagnosed with it for years after damaging my feet on a fall while rock climbing (1989). Since then, I had seen all sorts of specialists and physical therapists. Standing, especially was painful.

Before my first camino (2015) I went to see a sports doctor and he felt that it was entirely possible that I didn't have enough muscle supporting the heel. I hadn't been able to put any weight on the heel for about 9 months after my fall. -- He sent me to physical therapy which helped. But the taping the physical therapist did was great. It made a huge difference how my feet hit the ground. I also found (over the years) that orthotics made my feet hurt more, and a soft insole was heaven. By the end of the camino, my feet were two sizes bigger and the muscles cushion my feet. I don't need to tape my feet anymore and I can stand for hours.

 

[Dani7]

As a manual therapist the first thing I recommend is having your foot evaluated by someone in physical therapy whether that be a physiotherapist, osteopath or massage therapist etc. Get evaluated properly to ensure the cause is identified. Many factors can contribute to PF.

I recommend my clients to use the ice water bottle also in the am as pain can be just as bad first thing in the morning. Fascia is 70% water and most of us do not drink enough on a regular basis. To replace water you lose in the day which is approximately 1.5L (without strenuous activity added to the mix) drink enough and consistently.

If area is inflamed and painful rolling any kind of ball can actually increase the inflammation so good judgment is called for. When pain is bad cold is your friend.

Sending positive energy your way for a speedy recovery.

 

[CaminoGW]

I still have the written instructions from my physiotherapist:

1. Roll foot on a frozen bottle for 15 minutes every evening
2. Voltaren gel
3. Calf stretches
4. Orthotics
5. New shoes.

It worked! Buen Camino!

Thanks Lindsay

 

[CaminoGW]

Same for me Superfeet green, no barefoot walking (I have Birkenstocks sandals/slippers for inside) and keeping my feet stretched out eliminated my pain. I started sleeping on my stomach and hanging my feet over bottom of the bed, as my arch stretches out the same as wearing the plantar boot. I kept kicking myself with the plantar boot so this was the better option.
I know the problem is there when I walk over 16miles a day, but it never hurts badly anymore.

Thanks DT

 

[CaminoGW]

As a manual therapist the first thing I recommend is having your foot evaluated by someone in physical therapy whether that be a physiotherapist, osteopath or massage therapist etc. Get evaluated properly to ensure the cause is identified. Many factors can contribute to PF.

I recommend my clients to use the ice water bottle also in the am as pain can be just as bad first thing in the morning. Fascia is 70% water and most of us do not drink enough on a regular basis. To replace water you lose in the day which is approximately 1.5L (without strenuous activity added to the mix) drink enough and consistently.

If area is inflamed and painful rolling any kind of ball can actually increase the inflammation so good judgment is called for. When pain is bad cold is your friend.

Sending positive energy your way for a speedy recovery.

Thank you Dani. Yes definitely guilty of not drinking enough water.

 

[CaminoGW]

As we have advised before and elsewhere, if you have a health or medical issue, it would be a good idea to consult a health professional. For this particular problem, a physiotherapist should be able to help you or send you to someone who can. What you don´t want to do is apply lots of remedies that don´t work. You have time. If a doctor or physio says you can manage it without intervention, fine, but if not, you need to find out.

¨I developed plantar fasciitis in my right foot¨ assuming this was a professional diagnosis, what advice were you given?

Thanks Dick, I’ve still to get the professional diagnosis. Appointment in 5 days time.

 

[OZAJ]

I have had it twice. The first time was during the last 2 weeks of my first Camino. It was painful but didn't stop me. When I finished my Camino, it persisted for about a week and then fixed itself with no specific treatment other than rest.

The second time was at home. My GP gave me some calf stretching exercises which fixed it.

 

[Purple Backpack]

I had tried everything to get rid of miserable plantar fasciitis pain and nothing worked. I found a YouTube video (can’t find the link now) that used an opposite approach. Instead of flexing exercises to stretch the fascia and calf, the physical therapist suggested extension. It’s difficult to explain, but put the top of your foot facing the floor and stretch gently. If you’re into yoga, upward facing dog kind of stretches the top of the foot, too, but not as much. It worked immediately for me so maybe it’s worth a try. http://www.athletico.com/?attachment_id=32345

 

[dick bird]

Thanks Dick, I’ve still to get the professional diagnosis. Appointment in 5 days time.

Good luck. What people have said so far sounds positive.

 

[Stephan the Painter]

As we have advised before and elsewhere, if you have a health or medical issue, it would be a good idea to consult a health professional. For this particular problem, a physiotherapist should be able to help you or send you to someone who can. What you don´t want to do is apply lots of remedies that don´t work. You have time. If a doctor or physio says you can manage it without intervention, fine, but if not, you need to find out.

¨I developed plantar fasciitis in my right foot¨ assuming this was a professional diagnosis, what advice were you given?

Of course, this is the proper advice. Consult a professional. It's always possible it's something else. But it's a common problem, and the symptoms and treatment are classic and basic.

I saw my regular family physician about this problem, two different podiatrists, and finally an orthopedic surgeon who specializes in foot problems. They all gave me pretty much the same advice, a mix of stretching, massaging the sole of my foot, and finally the night boot idea. I already wore orthotics, so no one mentioned that.

 

[NJohn]

Lots of good advice here. I’ll add what someone alluded to earlier - indoor walking shoes. Get some recovery footwear like Oofos to wear around the house, etc.

 

[falconbrother]

I had it a couple of years ago. Miserable. The night boot was the cure but it took a while. Start immediately.

 

[Mahonsk]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I can’t guarantee it will work for you, but it worked for me. It focuses on stretching your calf and is quite cheap. Just over £5. Good luck.

Calf Massage Plantar Foot Rocker Ankle Pedal Stretcher Stretch Board Fitness | eBay

1 x Foot Rocker for Plantar Fasciitis Achilles Tendonitis Tight Calf Pain. This is a premium foot rocker & calf stretcher. Our rocker design automatically holds the foot in the optimal position for proper stretching.

www.ebay.co.uk

 

[temuskia]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I walked the Camino with plantar fasciitis on one foot and a broken toe on the other foot! My podiatrist wanted me to postpone the trip but I was determined to go so she suggested icing the toe as often as possible and hourly breaks taking my shoes and socks off to massage the PF foot. Before the last 100 km, I would take a taxi or bus to the next stop if needed. Prior to going, do your stretches faithfully.

 

[Wanderingfriend]

I have a similar problem. Having walked the Camino previously I know that the day to day 20-24 km hike can be brutal on your body. So, I have seen my doctor, had X-rays, gone to a physio therapist, working with him on strengthening my Achilles tendon with daily exercises, roll my foot out with a hard small ball (which I used at ever stop along the Frances, if I stopped , my shoes and socks came off and I aired and rolled out my feet (airing was not for the problem but really helped me not get blisters). I have also been fitted for a personalized prescription orthotic. All this, and patience. These things take time and due diligence to heal. I just decided yesterday that I will push my Camino from April to late August to give myself the best shot at healing. Good luck.

 

[JayVee]

I developed PF a few months before my first Camino and my physical therapist recommended using kinesio tape. There are plenty of videos on YouTube that show you how to use it. My pain eased very quickly and I walked pain free on my Camino.

 

[Peter J Martin]

I suffered with Plantar Fasciitis on my first Camino many years ago, after trying a lot of the above advice I found what worked for me on 6 subsequent Caminos. Rock Tape a premium kinesiology tape, it comes with a leaflet showing how to use the tape for all sorts of body problems. For PF, a strip along the sole of the foot from heel to ball of the foot, and a second strip for arch support anchoring the tape on top of the foot and wrap from outside to inside with no stretch in the tape in both cases. I use it on both feet when I am training on the hills and every day I walk the Camino. It may not be the answer for every one, but works for me. I bring a lot of Rock Tape with me on the Caminos and usually can get tape in sports shops along the way ensuring I have enough for every days walk. It also works for Shin Splints and many other walking problems. I also learned at an early stage not to keep up with walkers who are faster than me, doing my own pace, my own thing and not over stressing my feet and body always successful for me. Its the sort of thing you do I suppose when you are 78.

 

[Peter J Martin]

I developed PF a few months before my first Camino and my physical therapist recommended using kinesio tape. There are plenty of videos on YouTube that show you how to use it. My pain eased very quickly and I walked pain free on my Camino.

I agree 100% with you, worked for me. See my comments on here.

 

[Susan Peacock]

I’ve had it twice, the first time I followed all the conventional wisdom repeated in this thread and it took close to a year to get rid of it. The next time I went to a chiropractor who specializes in active release therapy. He analyzed my gait and determined that it was because my quad was too tight, which was pulling down on the front of my hip, which was causing my hip to come up in the back and pulling all the way down my leg. He would work on my quad and all the pain would go away. It took a month to break the cycle but I was good to go on my Camino. His opinion is that the other recommended treatment treats the symptom and not the cause. Changing my gait and keeping my quad stretched out and 10 years later I am still PF free. He also never had me stop training. Good luck on finding your “cause.”

 

[Nelle]

I developed plantar fasciitus from running several years ago and it can take a long time to heal. In addition to the suggestions already provided (especially stretching), I found working on overall leg strength helped to address the imbalances that brought on pf in the first place. Also — if you don’t like the night boot, there’s the Strassburg Sock — it works on the similar principle of overnight stretching and can fit in a backpack. But definitely check with your doctor or physio. www.thesock.com

Good luck!

 

[kaney55]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I have just walked the camino with PF sarria to santiago. It hurt so much at the beginning I thought about cancelling but so much planning planes trains hotels etc I decided to go ahead. I found in the morning up to midday ish it was manageable the afternoon was absolutely murder. I ended throwing my shoes away and buying sandals in melide things got better walking was manageable all day now. What got me through it was thinking about those that had trod that path hundreds of years ago who barely had shoes or the clothes to walk but had the faith to keep them going with the prospect of a better life. By the way I still have plantas but I am now getting treatment from my chiropodist. Been camino for April.

 

[aralgate]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I had the same issue . Treatment for 2 months by chiropractor, specific exercises , and finally orthotics. Was able to train without pain for 3 weeks before my 4th Camino .
No recurrence during or since.
You’ve got time, just be patient!

 

[motero99]

I have had plantar fasciitis three times, 46, 41 and 2 years ago. The first two times I got orthotics and it cleared it right up. 2 years ago I had a very bad case. Spent a year doing PT and all of the things mentioned above. There was only a little improvement. In despteration 6 weeks before I was going to leave on a camino, I decided to get orthotics. The podioatrist I had been seeing sent me to a an orthopedic specialist for a fitting. The orthotics I got were worthless. They were of a hard plastic with sponge for the fore foot. They made the PF worse. I took my daughter's advice and saw specialist who worked with athletes. He made orthotics out of leather and a molded foam. Those cleared things up very quickly. I wore the ortotics for the first 3 weeks of the Camino and then switched to alternating them with the original insoles at the half way point each day. The plastic orthotics gave no cushioning, so every step was making the PF worse. You really need a cushioning type of orthotic. The person went to worked with the Milwaukee Brewers baseball team in addition to his regular practice. My first two pairs of orthotics years ago also came from a podiatrist who worked with athletes, one with the Chargers football team and the other with the US Olympic team. Not all podiatrists and people who fit orthotics think the same way. Walking a camino is pounding your feet for a number of hours each day, so it is well worth seeing a podiatrist who works with athletes or teams. Walking a camino is not the intensity of playing a competitive sport, but teh cumulative effect of pounding the feet hour after hour has a similar result.

 

[Purple Backpack]

I’ve had it twice, the first time I followed all the conventional wisdom repeated in this thread and it took close to a year to get rid of it. The next time I went to a chiropractor who specializes in active release therapy. He analyzed my gait and determined that it was because my quad was too tight, which was pulling down on the front of my hip, which was causing my hip to come up in the back and pulling all the way down my leg. He would work on my quad and all the pain would go away. It took a month to break the cycle but I was good to go on my Camino. His opinion is that the other recommended treatment treats the symptom and not the cause. Changing my gait and keeping my quad stretched out and 10 years later I am still PF free. He also never had me stop training. Good luck on finding your “cause.”

I wonder if that’s why extending the top of my foot helped…it would stretch the quad, too. Thanks for posting!

 

[CaminoGW]

I had tried everything to get rid of miserable plantar fasciitis pain and nothing worked. I found a YouTube video (can’t find the link now) that used an opposite approach. Instead of flexing exercises to stretch the fascia and calf, the physical therapist suggested extension. It’s difficult to explain, but put the top of your foot facing the floor and stretch gently. If you’re into yoga, upward facing dog kind of stretches the top of the foot, too, but not as much. It worked immediately for me so maybe it’s worth a try. http://www.athletico.com/?attachment_id=32345

I suffered with Plantar Fasciitis on my first Camino many years ago, after trying a lot of the above advice I found what worked for me on 6 subsequent Caminos. Rock Tape a premium kinesiology tape, it comes with a leaflet showing how to use the tape for all sorts of body problems. For PF, a strip along the sole of the foot from heel to ball of the foot, and a second strip for arch support anchoring the tape on top of the foot and wrap from outside to inside with no stretch in the tape in both cases. I use it on both feet when I am training on the hills and every day I walk the Camino. It may not be the answer for every one, but works for me. I bring a lot of Rock Tape with me on the Caminos and usually can get tape in sports shops along the way ensuring I have enough for every days walk. It also works for Shin Splints and many other walking problems. I also learned at an early stage not to keep up with walkers who are faster than me, doing my own pace, my own thing and not over stressing my feet and body always successful for me. Its the sort of thing you do I suppose when you are 78.

Thank you Peter. I’ve ordered some tape so hopefully it’ll help.

 

[CaminoGW]

I have had plantar fasciitis three times, 46, 41 and 2 years ago. The first two times I got orthotics and it cleared it right up. 2 years ago I had a very bad case. Spent a year doing PT and all of the things mentioned above. There was only a little improvement. In despteration 6 weeks before I was going to leave on a camino, I decided to get orthotics. The podioatrist I had been seeing sent me to a an orthopedic specialist for a fitting. The orthotics I got were worthless. They were of a hard plastic with sponge for the fore foot. They made the PF worse. I took my daughter's advice and saw specialist who worked with athletes. He made orthotics out of leather and a molded foam. Those cleared things up very quickly. I wore the ortotics for the first 3 weeks of the Camino and then switched to alternating them with the original insoles at the half way point each day. The plastic orthotics gave no cushioning, so every step was making the PF worse. You really need a cushioning type of orthotic. The person went to worked with the Milwaukee Brewers baseball team in addition to his regular practice. My first two pairs of orthotics years ago also came from a podiatrist who worked with athletes, one with the Chargers football team and the other with the US Olympic team. Not all podiatrists and people who fit orthotics think the same way. Walking a camino is pounding your feet for a number of hours each day, so it is well worth seeing a podiatrist who works with athletes or teams. Walking a camino is not the intensity of playing a competitive sport, but teh cumulative effect of pounding the feet hour after hour has a similar result.

Thank you for this.

 

[CaminoGW]

I have just walked the camino with PF sarria to santiago. It hurt so much at the beginning I thought about cancelling but so much planning planes trains hotels etc I decided to go ahead. I found in the morning up to midday ish it was manageable the afternoon was absolutely murder. I ended throwing my shoes away and buying sandals in melide things got better walking was manageable all day now. What got me through it was thinking about those that had trod that path hundreds of years ago who barely had shoes or the clothes to walk but had the faith to keep them going with the prospect of a better life. By the way I still have plantas but I am now getting treatment from my chiropodist. Been camino for April.

Thank you and well done! I’m not going to let it beat me.

 

[David61]

As everyone says, the right exercises will help but the best thing for me was contrast bathing my feet. Bucket of hot water for five minutes, followed by iced water for five minutes, hot water for five, iced for five. Repeat as often as you wish but always finish in iced water. A quote from a medical site "A plantar fasciitis study found that a conservative regiment involving contrast bath was as effective as steroid use."

 

[Peter J Martin]

Thank you Peter. I’ve ordered some tape so hopefully it’ll help.

All I can say is it worked for me and still does, I am now training for the Portuguese Central from Lisbon to Santiago next May/June, and continue to use the Rock Tape. Best wishes, I hope it work for you.

 

[David61]

As everyone says, the right exercises will help but the best thing for me was contrast bathing my feet. Bucket of hot water for five minutes, followed by iced water for five minutes, hot water for five, iced for five. Repeat as often as you wish but always finish in iced water. A quote from a medical site "A plantar fasciitis study found that a conservative regiment involving contrast bath was as effective as steroid use."

Btw, I should point out care should be taken after the first ice bath as your feet will have little feeling so the next up hot water may be hot enough to scald.

 

[CaminoGW]

I developed plantar fasciitus from running several years ago and it can take a long time to heal. In addition to the suggestions already provided (especially stretching), I found working on overall leg strength helped to address the imbalances that brought on pf in the first place. Also — if you don’t like the night boot, there’s the Strassburg Sock — it works on the similar principle of overnight stretching and can fit in a backpack. But definitely check with your doctor or physio. www.thesock.com

Good luck!

Thank you. I’ll check that out.

 

[Joynz]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

Tuli’s heel cups have made it possible to do multi day walks when I have a flare up. Also use inner soles with great arch support.

 

[CaminoGW]

As everyone says, the right exercises will help but the best thing for me was contrast bathing my feet. Bucket of hot water for five minutes, followed by iced water for five minutes, hot water for five, iced for five. Repeat as often as you wish but always finish in iced water. A quote from a medical site "A plantar fasciitis study found that a conservative regiment involving contrast bath was as effective as steroid use."

Thanks David.

 

[CaminoGW]

All I can say is it worked for me and still does, I am now training for the Portuguese Central from Lisbon to Santiago next May/June, and continue to use the Rock Tape. Best wishes, I hope it work for you.

Thanks Peter, I did the Portuguese Central from Lisbon in September’22. Thoroughly enjoyed it. Good luck with the planning and preparation.

 

[DwainS]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I waited patiently for 3 years to go on my first camino which I started May 18 2023. When January came around a thought yes, finally only 5 months to wait. By the end of January I got plantar fasciitis in my left foot. I had to hobble each day after work from my car to my couch. I thought well that's bad luck, someone doesn't want me to go on this Camino. I did the stretches I seen on YouTube and it seemed to help out a bit, at least a didn't have to limp around anymore but I could still feel it. But it felt good enough for me to start my hike over the Pyrenees. Didn't really bother me to much till I arrived in Santo Domingo were I went to a Farmica and bought a heel cushion. Thankfully that helped and was just a little sore the next few days and than miraculously it was gone by the end of my walk. Do miracles happen on the Camino lol. it's felt good ever since and have booked my flight for my next Camino this May with no soreness.

 

[CaminoGW]

I waited patiently for 3 years to go on my first camino which I started May 18 2023. When January came around a thought yes, finally only 5 months to wait. By the end of January I got plantar fasciitis in my left foot. I had to hobble each day after work from my car to my couch. I thought well that's bad luck, someone doesn't want me to go on this Camino. I did the stretches I seen on YouTube and it seemed to help out a bit, at least a didn't have to limp around anymore but I could still feel it. But it felt good enough for me to start my hike over the Pyrenees. Didn't really bother me to much till I arrived in Santo Domingo were I went to a Farmica and bought a heel cushion. Thankfully that helped and was just a little sore the next few days and than miraculously it was gone by the end of my walk. Do miracles happen on the Camino lol. it's felt good ever since and have booked my flight for my next Camino this May with no soreness.

Great story, love it! I’ll be going in April regardless.

 

[Cindy4d]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

See a podiatrist as soon as you can.

 

[tominrm]

There are literally hundreds of things professionals recommend you to do/wear/apply, and it still takes months to get to normal. You never know which one of those, or all of what you have done, helped. After several months your pain will be gone. Wonder what would happen if you don't do anything.

 

[Gringazolana]

Lots of good advice for you here. I have PF in both feet and have gone through multiple rounds of PT, steroid shots, and finally surgeries to remove scar tissue. Losing weight helped me, as did carefully selecting my footwear (Topos trail runners with Aertrex (?) insoles layered on top of the original insoles in the shoes). Walking with poles can help also, and you can consider sending your pack ahead. Buen Camino!

 

[Bobolink]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I have had Plantar Fasciitis, and it is no easy thing to get over. I tried everything you wrote about in your post, but it wasn't until I went to a Podiatrist for help. He put me in a boot for 30 days and a prescription for anti-inflammatories. I struggled with pain for over six months and should have gone to the foot doctor much sooner. It did the trick. I also got shoe inserts and OrthoFeet shoes at the Doctor's recommendation—best of luck.

 

[shefollowsshells]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

Ive birthed babies without meds and can still say my worst discomfort in life was PF that developed on the Portuguese Camino. I had already walked the Rota Vicentina when three days into the portuguese from lisbon I could barely walk….
I had hoka boots , was already a huge hoka lover… and contacted an Emergemcy Room PA I work with back in the states… he said “ it’s the shoes”!
I trained back to
Lisbon and got training Hokas!
I kid you not it was my side trip to Fatima when the pain went away- lol

I’ve never had it since, and have a few thousand miles of camino since…but it was awful!

 

[howardd5]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I had a twinge of PF after a vigorous walk in Scotland and was advise to walk barefoot around the house when I could. I also walked barefoot on grass outside . And within a week was better and 3 weeks healed.

 

[lovelyshell]

I developed plantar fasciitis on my last Camino and couldn’t come up with a solution to ease the pain. But I met someone who had a lacrosse ball that they rolled under the feet every night and when I came home I tried another ball and it did help. On my next Camino I will definitely bring a lacrosse ball.

 

[santhi]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I am wondering where you live. I live in Canada and developed it during lockdown due to inability to buy a new shoe in stores given the lockdown. It took me close to a year to get healed. The first thing to do is to consult a podiatrist. They would recommend an insole which will be custom made for your feet. Footwear will also need to be changed. Once these are done, try to wear the shoe with the insole inserted as much as you can. That is how I was cured. Even within the house, I was wearing the same shoe with a heavy duty foot covering. The podiatrist will recommend some exercises. Follow them religiously. Please remember: do not start your Camino if you still feel some pain because if it is not healed, it will only get progressively worse during the Camino and you might be forced to cut your trip short. You can also try shock wave therapy while using the insole and the shoe. It helps to manage the pain and perhaps help you heal faster. Let me know if you are in Canada. I can refer you to an excellent clinic which healed me.

 

[Mycroft]

Thanks for that advice Chlo. I’ll look at YouTube and see what I can find. Appreciated.

I hear you--had to cut short my Norte walk in October because of it (plus Achilles tendonitis) due to poor footwear (even though my boots are well made and expensive--just not the right thing for me). I have been doing all the things mentioned, plus reviewing Bob and Brad on youtube. They have several videos on plantar fasciitis that have been so very helpful for me. I was surprised that changing to shoes with a wide toe-box worked wonders. Stretching and working the calf muscles throughout the day is so important. All the best to you--things can improve!

 

[CaminoGW]

I am wondering where you live. I live in Canada and developed it during lockdown due to inability to buy a new shoe in stores given the lockdown. It took me close to a year to get healed. The first thing to do is to consult a podiatrist. They would recommend an insole which will be custom made for your feet. Footwear will also need to be changed. Once these are done, try to wear the shoe with the insole inserted as much as you can. That is how I was cured. Even within the house, I was wearing the same shoe with a heavy duty foot covering. The podiatrist will recommend some exercises. Follow them religiously. Please remember: do not start your Camino if you still feel some pain because if it is not healed, it will only get progressively worse during the Camino and you might be forced to cut your trip short. You can also try shock wave therapy while using the insole and the shoe. It helps to manage the pain and perhaps help you heal faster. Let me know if you are in Canada. I can refer you to an excellent clinic which healed me.

Hi Santhi, thanks for your advice. I’m in Scotland so a little far away for a referral to your clinic.

 

[NYSE]

Superfeet insoles , (and cheaper versions,) and ceasing barefoot walking, even at home, helped me massively. Pretty much any new footwear bought, I now put better insoles in, with higher arches. They feel strange at first, but soon become comfortable. P.F. has never reared it's ugly head since.

I also highly recommend Superfeet insoles. I use "carbon" (currently called "run"), the thinnest insole they make. It's like walking barefoot. I've walked approximately 2,000 miles a year for the past 4 years and haven't suffered any serious pain. Expensive, but worth every penny.

 

[tfw]

I've had several "attacks" of this over the years. It's never pleasant and doesn't just disappear in a day or two. Lindsay53 gives excellent advice. Add one more: lose weight.

 

[habanerocat]

Google your local FootSolutions store.
This is what they do.....

 

[David Tallan]

I developed plantar fasciitis shortly before my 2016 Camino. Once I got going each day it wasn't much of a problem, but oh my gosh! I could certainly feel it at the start of the day or after any rest. My son liked to stop for a rest and it really pained me to do so! It lasted a week or so and seemed to go away of its own accord when I developed real knee problems. It may be that what I was doing to help my knee also helped with the plantar fasciitis. It may be that my body decided that it could only deal with one thing at a time and determined that the knee issues were more serious. In any case, I would never recommend developing knee problems as a way to cure plantar fasciitis.

 

[doggedly]

I developed plantar fasciitis...

I'm about 62 and know your "boat." I've dealt with it on and off, as it comes and goes and sometimes can be exacerbated with stress.

I echo what others have said - I'd stretch everything from toe to head. It all can be connected. So yes, calves. But also hamstrings, quads, IT band, things that tie into the knee. Hips and back too. Anything off somewhere can telegraph down to the feet. Plus, you'll feel good all over.
I support you in keeping at it and holding stretches for at least 30 secs, and repeating.
Cheers

 

[CaminoGW]

I'm about 62 and know your "boat." I've dealt with it on and off, as it comes and goes and sometimes can be exacerbated with stress.

I echo what others have said - I'd stretch everything from toe to head. It all can be connected. So yes, calves. But also hamstrings, quads, IT band, things that tie into the knee. Hips and back too. Anything off somewhere can telegraph down to the feet. Plus, you'll feel good all over.
I support you in keeping at it and holding stretches for at least 30 secs, and repeating.
Cheers

Thank you.

 

[CaminoGW]

I developed plantar fasciitis shortly before my 2016 Camino. Once I got going each day it wasn't much of a problem, but oh my gosh! I could certainly feel it at the start of the day or after any rest. My son liked to stop for a rest and it really pained me to do so! It lasted a week or so and seemed to go away of its own accord when I developed real knee problems. It may be that what I was doing to help my knee also helped with the plantar fasciitis. It may be that my body decided that it could only deal with one thing at a time and determined that the knee issues were more serious. In any case, I would never recommend developing knee problems as a way to cure plantar fasciitis.

Really, really hoping I can minimise it before April. My knee is already starting to hurt a little so I’ll be trying everything and anything in the next few months. Thanks.

 

[Purple Backpack]

I developed plantar fasciitis on my last Camino and couldn’t come up with a solution to ease the pain. But I met someone who had a lacrosse ball that they rolled under the feet every night and when I came home I tried another ball and it did help. On my next Camino I will definitely bring a lacrosse ball.

A cold soda can feels great, too!

 

[Jilldearling]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I walked the Camino Frances in 2023 with Plantar Fasciitis… and whilst I can’t say it was painless… I did it.

I developed the condition a month before I left. Whilst on the trail I took ibuprofen first thing in the morning then 4 hours later, this usually covered me for my walking time. I also used ice provided by hospitali at most albergues, and used a wide mouthed drink bottle that I could put ice in at the end of each day. For the most part it didn’t get me down, however there were some long stretches with unavoidable pavement underfoot that almost broke me.

Saying all of this, the last 10 days in Galicia I didn’t feel a thing. Could have been I was strong and muscles felt “loose” from all the walking… could be the trails feel “softer” in Galicia… could have been all the churches I prayed in (!)… I jokingly call it my Camino miracle.

Home now for 6 months and it hasn’t come back!

 

[debigetsout]

I developed plantar fasciitis in my right foot around a month ago and despite stretches, massage, rest and not a lot of walking, it’s still very painful. It’s my first time with this condition and I’m a bit worried about how long it will take to heal. I‘m starting the Frances from SJPDP mid April ‘24, a little under 4 months away and I’d appreciate hearing from anyone who has walked with plantar, or has any suggestions for speeding up the recovery time? Thanks in advance.
p.s. It’ll be my third Camino and I’m a reasonably fit 61 year old male.

I struggled with it for 2-3 years, trying all kinds of things to alleviate the pain and keep me walking. The best shoes and boots (for me) are made by Hoka. They have by far the most cushioning I have found. Also, after the PF stopped me in my tracks on the Camino Norte, my partner began to find detours to minimize my contact with pavement. Sometimes (e.g. the stretch of industry entering Burgos) you might need to hop on a bus to bypass a long stretch of pavement. There is no shame in that, as I learned after ending up in the Burgos hospital, wondering if my second CF was over. I rested for a couple of days in Burgos and was able to resume my walk. The important thing is to listen to your body and find ways to keep walking, even if that means sometimes not walking.

 

[Kev]

(from a previous thread - https://www.caminodesantiago.me/com...ciitis-with-7-weeks-to-go.78911/#post-1111519)
I walked 250 miles this year with pain from it. The things I learned that helped the most:
Research Shockwave Therapy near you, it was designed specifically for Plantar Fasciitis. I pay $28 for each treatment (6 total) and I am finding of all the treatments this one has the most function to repair the problem.

I changed up my shoes to New Balance runners with greater heel cushion and purchased Superfeet insoles for hiking - https://www.superfeet.com/en-us/trailblazer-comfort. 6 weeks to go might not be enough time for custom insoles, and if you are like me you will need a few adjustments made over the following weeks.

I also used two types of tape to tape my feet, I started with Hypafix on the skin ( https://www.amazon.com/gp/product/B014SUA3MM?tag=casaivar02-20 ) and covered that with Leukotape ( https://www.amazon.com/gp/product/B000E59HXC?tag=casaivar02-20 ) but intentionally left the heal exposed similar to the picture in step # 1 ( https://heelthatpain.com/plantar-fascia/plantar-fascia-taping/ ). I found I could aggressively apply the leukotape both under the arch and around the back of the heal and it quickly settled in after a few steps.

Visit a pharmacy and get some topical Ibuprofen and some sport cold spray - I used Fisiocrem spray. Applying the spray approximately hourly thru the day and applying the topical ibuprofen after showering helped a lot

 

[CaminoGW]

I walked the Camino Frances in 2023 with Plantar Fasciitis… and whilst I can’t say it was painless… I did it.

I developed the condition a month before I left. Whilst on the trail I took ibuprofen first thing in the morning then 4 hours later, this usually covered me for my walking time. I also used ice provided by hospitali at most albergues, and used a wide mouthed drink bottle that I could put ice in at the end of each day. For the most part it didn’t get me down, however there were some long stretches with unavoidable pavement underfoot that almost broke me.

Saying all of this, the last 10 days in Galicia I didn’t feel a thing. Could have been I was strong and muscles felt “loose” from all the walking… could be the trails feel “softer” in Galicia… could have been all the churches I prayed in (!)… I jokingly call it my Camino miracle.

Home now for 6 months and it hasn’t come back!

(from a previous thread - https://www.caminodesantiago.me/com...ciitis-with-7-weeks-to-go.78911/#post-1111519)
I walked 250 miles this year with pain from it. The things I learned that helped the most:
Research Shockwave Therapy near you, it was designed specifically for Plantar Fasciitis. I pay $28 for each treatment (6 total) and I am finding of all the treatments this one has the most function to repair the problem.

I changed up my shoes to New Balance runners with greater heel cushion and purchased Superfeet insoles for hiking - https://www.superfeet.com/en-us/trailblazer-comfort. 6 weeks to go might not be enough time for custom insoles, and if you are like me you will need a few adjustments made over the following weeks.

I also used two types of tape to tape my feet, I started with Hypafix on the skin ( https://www.amazon.com/gp/product/B014SUA3MM?tag=casaivar02-20 ) and covered that with Leukotape ( https://www.amazon.com/gp/product/B000E59HXC?tag=casaivar02-20 ) but intentionally left the heal exposed similar to the picture in step # 1 ( https://heelthatpain.com/plantar-fascia/plantar-fascia-taping/ ). I found I could aggressively apply the leukotape both under the arch and around the back of the heal and it quickly settled in after a few steps.

Visit a pharmacy and get some topical Ibuprofen and some sport cold spray - I used Fisiocrem spray. Applying the spray approximately hourly thru the day and applying the topical ibuprofen after showering helped a lot

Thanks for this Ken. Appreciated.

 

[CaminoGW]

I struggled with it for 2-3 years, trying all kinds of things to alleviate the pain and keep me walking. The best shoes and boots (for me) are made by Hoka. They have by far the most cushioning I have found. Also, after the PF stopped me in my tracks on the Camino Norte, my partner began to find detours to minimize my contact with pavement. Sometimes (e.g. the stretch of industry entering Burgos) you might need to hop on a bus to bypass a long stretch of pavement. There is no shame in that, as I learned after ending up in the Burgos hospital, wondering if my second CF was over. I rested for a couple of days in Burgos and was able to resume my walk. The important thing is to listen to your body and find ways to keep walking, even if that means sometimes not walking.

Thanks, good advice.

 

[santhi]

Thanks, good advice.

Yes, my PF was cured using Hoka too. Now I swear by the shoe. I use it both indoors and outdoor. Walking bare footed when you hdve PF is something you shouldn’t do. That as well as a good insole made specifically for your foot helps in healing your foot. For those already suffering from the pain during the Camino, try to find a clinic that offers shock wave therapy. This is the only treatment that works immediately. Using the shoe and insole doesn’t produce overnight results. It took me close to 8 months to see results.

 

[CaminoGW]

(from a previous thread - https://www.caminodesantiago.me/com...ciitis-with-7-weeks-to-go.78911/#post-1111519)
I walked 250 miles this year with pain from it. The things I learned that helped the most:
Research Shockwave Therapy near you, it was designed specifically for Plantar Fasciitis. I pay $28 for each treatment (6 total) and I am finding of all the treatments this one has the most function to repair the problem.

I changed up my shoes to New Balance runners with greater heel cushion and purchased Superfeet insoles for hiking - https://www.superfeet.com/en-us/trailblazer-comfort. 6 weeks to go might not be enough time for custom insoles, and if you are like me you will need a few adjustments made over the following weeks.

I also used two types of tape to tape my feet, I started with Hypafix on the skin ( https://www.amazon.com/gp/product/B014SUA3MM?tag=casaivar02-20 ) and covered that with Leukotape ( https://www.amazon.com/gp/product/B000E59HXC?tag=casaivar02-20 ) but intentionally left the heal exposed similar to the picture in step # 1 ( https://heelthatpain.com/plantar-fascia/plantar-fascia-taping/ ). I found I could aggressively apply the leukotape both under the arch and around the back of the heal and it quickly settled in after a few steps.

Visit a pharmacy and get some topical Ibuprofen and some sport cold spray - I used Fisiocrem spray. Applying the spray approximately hourly thru the day and applying the topical ibuprofen after showering helped a lot

Great advice, thanks.