Foot Pain on Frances! What to Do?

[mcm]

I'm walking the Frances route. Yesterday, on day 9, I developed intense right foot pain in my heel and up the back of my ankle. I walked an additional 6 miles but can hardly walk. I used transportation to Santo Domingo from Najera this morning. It seems like plantar fascitis. I just don't know what to do. Any suggestions? I just bought new insoles, topical Voltadol, and more ibuprofen. I'll rest it today. How long should I rest it? Any other suggestions?

 

[Robo]

Go see a physio. (Fisio) They are great in Spain. And not expensive.
Looks like there are two in town.
They can get busy, so better to book.

 

[Lexicos]

…… and rest a few days if you can spare the time. Sometimes physio and a good rest will do the trick. Sometimes.

 

[Robo]

The Fisio will give you a check over, some massage, and advise on stretches, meds, strapping, etc. and if you can continue or not. Been there, done that, got the T Shirt…

 

[Saint Mike II]

Hola @mcm, You have done the appropriate "immediate actions". The physio and the rest should work. Whilst no pilgrim wants to miss out any part of their camino, it might be better to get a bus to Burgos and take the time to have two or three sessions with a physio. The new inner soles might help. Oh and when you return to your Camino - starting on the meseta, start the first three of so days as short ones (say less than 20 km). This is possible between Burgos and Castrojeriz. If it is a long day, take a rest, say every hour or 90 mins. Cheers and Buen Camino.

 

[mcm]

Hola @mcm, You have done the appropriate "immediate actions". The physio and the rest should work. Whilst no pilgrim wants to miss out any part of their camino, it might be better to get a bus to Burgos and take the time to have two or three sessions with a physio. The new inner soles might help. Oh and when you return to your Camino - starting on the meseta, start the first three of so days as short ones (say less than 20 km). This is possible between Burgos and Castrojeriz. If it is a long day, take a rest, say every hour or 90 mins. Cheers and Buen Camino.

This sounds like a good approach. I'll look up Physio right now. Would you advise a different shoe? Could that be part of my problem? I'm wearing Hoka Speedgoat 6.

 

[mcm]

Go see a physio. (Fisio) They are great in Spain. And not expensive.
Looks like there are two in town.
They can get busy, so better to book.

TY. I will look one up right now!

 

[RRat]

Same here. Long down hill into San Bol. Didn't realize I was favoring one foot all the way down. Rookie mistake.
Purchased a dog toy at a China store, a hard rubber ball. Used it to massage the bottom of my feet. Very short walking for the next few days. 90% recovery over the next few days. 100% by the time I got to Santiago

I'm walking the Frances route. Yesterday, on day 9, I developed intense right foot pain in my heel and up the back of my ankle. I walked an additional 6 miles but can hardly walk. I used transportation to Santo Domingo from Najera this morning. It seems like plantar fascitis. I just don't know what to do. Any suggestions? I just bought new insoles, topical Voltadol, and more ibuprofen. I'll rest it today. How long should I rest it? Any other suggestions?

 

[Rick of Rick and Peg]

I'll look up Physio right now. Would you advise a different shoe?

I would wait until after the exam. Possibly you could be told that some new insoles could solve your problem.

 

[t2andreo]

You can also find a podiatrist at Burgos. I did some years back. My hotel arranged an appointment for me.

Failing a physiotherapist or a podiatrist, consider going to the local Centro de Salud (Health Clinic) in Burgos. You can search for "Centro de Salud cerca de mi" (Health Center near me) in Google Maps.

IIRC, there is also a Decathlon near Burgos, as well as many shoe stores - if it comes to that. But, your Hokas should fine.

Good luck.

 

[CarolamS]

This sounds like a good approach. I'll look up Physio right now. Would you advise a different shoe? Could that be part of my problem? I'm wearing Hoka Speedgoat 6.

If you're able to proceed: are you carrying your backpack? It might be a good idea to get it transported and lighten the load you are putting on your body. Also if you don't use poles they might also be helpful - but check out how to use the properly. This video is very good.

Good luck from someone who recently quit her Camino due to Achilles tendinopathy!

 

[henrythedog]

Whilst you’re waiting for professional attention, warm and massage your calf on the affected leg.

 

[Joynz]

I'm walking the Frances route. Yesterday, on day 9, I developed intense right foot pain in my heel and up the back of my ankle. I walked an additional 6 miles but can hardly walk. I used transportation to Santo Domingo from Najera this morning. It seems like plantar fascitis. I just don't know what to do. Any suggestions? I just bought new insoles, topical Voltadol, and more ibuprofen. I'll rest it today. How long should I rest it? Any other suggestions?

I have experienced this several times. Search on this site or online for advice as it is a very common issue.

A sports podiatrist or physio will likely advise to rest, calf stretch, & roll foot over a bottle of frozen water. No flip flops, hard soled shoes or walking barefoot. And add good arch support from over the counter orthotics to your shoes.

In addition, I advise you to wear Tulis heel cups (the green ones) for the pain. Google it! Also wear cushy shoes.

 

[mcm]

Go see a physio. (Fisio) They are great in Spain. And not expensive.
Looks like there are two in town.
They can get busy, so better to book.

I took your advice and saw a physio late last night. The ultrasound showed tendinitis and bursitis. I was treated with radiotherapy to help reduce the fluid buildup in the bursa. The only real cure is resting the injured area for a few weeks. I am struggling with what to do next. I thought of getting to Sarria and walking to Santiago, but untreated bursitis can lead to chronic problems. I'm favoring returning home because, although I'm nearly 72, I have many responsibilities that require physical wellness.

Thank you so much for the suggestion to get a diagnosis. The Physio was wonderful and both diagnosed and treated me for 45 Euro. Unbelievable.

 

[Robo]

I took your advice and saw a physio late last night. The ultrasound showed tendinitis and bursitis. I was treated with radiotherapy to help reduce the fluid buildup in the bursa. The only real cure is resting the injured area for a few weeks. I am struggling with what to do next. I thought of getting to Sarria and walking to Santiago, but untreated bursitis can lead to chronic problems. I'm favoring returning home because, although I'm nearly 72, I have many responsibilities that require physical wellness.

Thank you so much for the suggestion to get a diagnosis. The Physio was wonderful and both diagnosed and treated me for 45 Euro. Unbelievable.

Sorry to hear the outcome.
But to go on doesn’t sound like a great idea.
Seems like you got the right advice.
Maybe best to head home and recover….
Best Wishes and try not to be too disheartened.

 

[Saint Mike II]

Hola @mem, when we age (I'm 75) some things start to break down. Now that you have a reasonable diagnosis of the problem the decision is yours. As one who has had some bursitis rest and pain killers are the only solution. Yes it will be a little sad to return home with your camino uncompleted. If this is likely to be your only opportunity to walk the camino and arriving in Santiago is important then "maybe" busing to Sarria might work as would transporting your back pack. From memory its reasonably easy to make the last 100 km (60 miles) into 10km stages. Best wishes.

 

[Robo]

Hola @mem, when we age (I'm 75) some things start to break down. Now that you have a reasonable diagnosis of the problem the decision is yours. As one who has had some bursitis rest and pain killers are the only solution. Yes it will be a little sad to return home with your camino uncompleted. If this is likely to be your only opportunity to walk the camino and arriving in Santiago is important then "maybe" busing to Sarria might work as would transporting your back pack. From memory its reasonably easy to make the last 100 km (60 miles) into 10km stages. Best wishes.

That's a fair point. And a big "maybe".
If this is your one and only 'shot' at a Camino.

On my first Camino I had similar injuries and was down to 10 km per day by the time I reached Sarria.
There are good Fisios along the route. I recall a great one on the main street in Arzua.

Obviously our situations are all different.
But I made sure to see a Fisio every few days.
I got them to massage and strap my feet/tendons.
Show me how to DIY restrap.
I used RICE. Rest, Icing, Compression, Elevation.
Good use of poles........every step.
I actually had the problem pre Camino, but was determined to go.
So I took medical advice regarding pain killers, anti inflammatories etc.
I needed those all the way from St Jean.
Which was probably not a good thing to do! (even with my Doctor's advice)

But those last 100 kms were particularly painful, the condition just got worse day by day.
And I suspect I may have created a longer term problem.
So please be careful and sensible.

But obviously, I wouldn't recommend taking medical advice from non medical professionals who don't know your specific condition. I only share this to provide a few thoughts on things that have helped others.

Above all else........heed the advice of the medical professionals that have examined you!
They treat Pilgrims like us on a daily basis........

 

[CarolamS]

I took your advice and saw a physio late last night. The ultrasound showed tendinitis and bursitis. I was treated with radiotherapy to help reduce the fluid buildup in the bursa. The only real cure is resting the injured area for a few weeks. I am struggling with what to do next. I thought of getting to Sarria and walking to Santiago, but untreated bursitis can lead to chronic problems. I'm favoring returning home because, although I'm nearly 72, I have many responsibilities that require physical wellness.

Thank you so much for the suggestion to get a diagnosis. The Physio was wonderful and both diagnosed and treated me for 45 Euro. Unbelievable.

Your injury sounds similar to mine. I chose to quit (in early October) and go home because I did not want to cause more damage to my tendon at 67.

It is very hard in your head to quit when you have planned and prepared and taken a chunk of time to walk a Camino.

My foot is a lot more comfortable now though still with swollen bursa. My physio has given me some exercises specific to my needs and I can now do some gentle walking as long as I don't irritate the area. He is quite sure I will return to full use again. He did say that catching the injury early gives the best long term chance for tendon health.

I have been pondering about what lesson I take from my Camino. For me it has to be about flexibility and listening to my body at least as much as to my head. Something like that!

I wish you all the best with your decisions and with your healing.

 

[Saint Mike II]

Hola - as is often the case some good advice from both @Robo and @CarolamS.
@mem only you can decide what is best for you. A special Buen Camino.

 

[mcm]

I have experienced this several times. Search on this site or online for advice as it is a very common issue.

A sports podiatrist or physio will likely advise to rest, calf stretch, & roll foot over a bottle of frozen water. No flip flops, hard soled shoes or walking barefoot. And add good arch support from over the counter orthotics to your shoes.

In addition, I advise you to wear Tulis heel cups (the green ones) for the pain. Google it! Also wear cushy shoes.

Thank you. It turns out it is tendinitis and bursitis. For a true recovery, I should rest the foot for possibly weeks. Yes to heel cups and cushioned shoes!

If you're able to proceed: are you carrying your backpack? It might be a good idea to get it transported and lighten the load you are putting on your body. Also if you don't use poles they might also be helpful - but check out how to use the properly. This video is very good.

Good luck from someone who recently quit her Camino due to Achilles tendinopathy!

Oh, you did? How did you handle leaving the Camino? I think I have,to also due to tendinitis and bursitis: my final diagnosis.
I'm very sorry you had this experience too.

I would wait until after the exam. Possibly you could be told that some new insoles could solve your problem.

Tendinitis and bursitis. Diagnosed with ultrasound. Rest for bursitis is critical to avoid chronic issues. Such an unfortunate situation. TY for replying.

Same here. Long down hill into San Bol. Didn't realize I was favoring one foot all the way down. Rookie mistake.
Purchased a dog toy at a China store, a hard rubber ball. Used it to massage the bottom of my feet. Very short walking for the next few days. 90% recovery over the next few days. 100% by the time I got to Santiago

Sorry to hear the outcome.
But to go on doesn’t sound like a great idea.
Seems like you got the right advice.
Maybe best to head home and recover….
Best Wishes and try not to be too disheartened.

TY. I'll try to accept this outcome.

That's a fair point. And a big "maybe".
If this is your one and only 'shot' at a Camino.

On my first Camino I had similar injuries and was down to 10 km per day by the time I reached Sarria.
There are good Fisios along the route. I recall a great one on the main street in Arzua.

Obviously our situations are all different.
But I made sure to see a Fisio every few days.
I got them to massage and strap my feet/tendons.
Show me how to DIY restrap.
I used RICE. Rest, Icing, Compression, Elevation.
Good use of poles........every step.
I actually had the problem pre Camino, but was determined to go.
So I took medical advice regarding pain killers, anti inflammatories etc.
I needed those all the way from St Jean.
Which was probably not a good thing to do! (even with my Doctor's advice)

But those last 100 kms were particularly painful, the condition just got worse day by day.
And I suspect I may have created a longer term problem.
So please be careful and sensible.

But obviously, I wouldn't recommend taking medical advice from non medical professionals who don't know your specific condition. I only share this to provide a few thoughts on things that have helped others.

Above all else........heed the advice of the medical professionals that have examined you!
They treat Pilgrims like us on a daily basis........

Great input. TY. I have made the decision to return home with the hope of returning some day. I leave from Madrid tomorrow. It has been an amazing Camino for 2 weeks.

 

[mcm]

Your injury sounds similar to mine. I chose to quit (in early October) and go home because I did not want to cause more damage to my tendon at 67.

It is very hard in your head to quit when you have planned and prepared and taken a chunk of time to walk a Camino.

My foot is a lot more comfortable now though still with swollen bursa. My physio has given me some exercises specific to my needs and I can now do some gentle walking as long as I don't irritate the area. He is quite sure I will return to full use again. He did say that catching the injury early gives the best long term chance for tendon health.

I have been pondering about what lesson I take from my Camino. For me it has to be about flexibility and listening to my body at least as much as to my head. Something like that!

I wish you all the best with your decisions and with your healing.

Wow. My situation is just like yours. TY for sharing. I, also, have decided to return home so as not to risk greater injury. I hope to heal as you are!

 

[CarolamS]

Sorry you have to quit but I do believe you've made the right decision for the long term.

My head feels happier now I've reached the time I would have finished and made it home! I know it was the right for me to do if not what I was hoping/planning. Hearing your story has helped me so thank you for sharing.

Have a safe journey home.

 

[Stephan the Painter]

I'm walking the Frances route. Yesterday, on day 9, I developed intense right foot pain in my heel and up the back of my ankle. I walked an additional 6 miles but can hardly walk. I used transportation to Santo Domingo from Najera this morning. It seems like plantar fascitis. I just don't know what to do. Any suggestions? I just bought new insoles, topical Voltadol, and more ibuprofen. I'll rest it today. How long should I rest it? Any other suggestions?

So sorry this happened to you.

I see that you've already decided to return home. But just in case it's an option, in 2022 I had a stress fracture on my shin and ended up buying a used bike in Pamplona to finish my Camino.

I don't know if this is possible with your type of injury, but you could probably easily rent one in Burgos to Santiago.

And still come back another year to walk the Camino Frances as I did in 2024.

Buen Camino!

 

[mcm]

So sorry this happened to you.

I see that you've already decided to return home. But just in case it's an option, in 2022 I had a stress fracture on my shin and ended up buying a used bike in Pamplona to finish my Camino.

I don't know if this is possible with your type of injury, but you could probably easily rent one in Burgos to Santiago.

And still come back another year to walk the Camino Frances as I did in 2024.

Buen Camino!

Thank you. I'm home and healing slowly. What a process! I do hope to return and finish the Frances!