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Thumbs up for Rob's advice to consider regular calf stretches. This provided the most noticeable single benefit for me, in terms of my arch / sole / Achilles tendon problems - I didn't stretch anything very hard, but for a good 30 seconds, twice at a time, in the morning and at 3-4 stops per day.
Other suggestions:
- Shoes seem to be very personal, but this year I took Merell ventillator's with much more rigid soles, and that was far better for me than last year's squishy-soled trail runners. The latter flexed a lot on hard ground, which I think put too much strain on my feet. I will probably try Hokas at some point.
- I used one hiking stick, with a horizonal handle - I only use it for stability and to take weight on downward slopes, and I think it helps prevent strain (also it's great on slippery ground).
- Avoid consecutive long-distance days, which may cause problems to build up.
4. Custom orthotics were ordered (unfortunately they took about a month to receive). These well cushioned inserts made all the difference. Since you leave soon, look into a good quality insole like Superfeet which I had worn on previous Caminos.
I can only speak about my experiance , in order to prevent PF i was using massage ball every morning and right after finishing every stage during Camino .Hey
I am panicking a little bit and I hope I can get some help and reassurance from you guys.
I’ve walked the Camino in 2019 and got diagnosed with plantar fasciitis when I got home.
I’ve trained the past two months with going on hikes from 8-21km, mostly on the weekends.
Around Easter I noticed pain under my heel when I did a trigger point massage. It wasn’t a full blown plantar fasciitis with stiff feet and pain in walking and standing (yet). I stopped hiking for a while and did all the things I did when I had plantar fasciitis: warming up the feet in the morning before getting out of bed, ice treatment, stretching, trigger point massages, voltaren in the evening and no jumping. And it healed within a few days.
Now I have the same thing again. And I’m supposed to go on the Camino in less than two weeks. I’m supposed to walk in my new hiking boots, but I’m not sure how much I can walk now. I also read on the internet that you should have a shoe with a lot of cushioning if you hike with plantar fasciitis, like Hoka bondi or clifton. So now I’m not sure if I should buy them instead. And if I bring Hoka shoes and my hiking boots, I put more weight on my backpack which is more pressure on my feet.
I’m also very frustrated that there are a lot of contradicting advice out there about plantar fasciitis. Some say you should have soles/shoes with arch support and don’t go barefoot and some say you shouldn’t because it makes your feet weaker and you should go barefoot as much as you can to strengthen your feet.
I feel very anxious about my upcoming pilgrimage. I have already planned on walking shorter distances or stopping for a few days, but I’m afraid that I will injure myself so severely that I can’t continue.
Any advice?
Such good advice. Another vote for frequent stretching, to add to the opinions of Robo, Eric, Debby, and others.In addition: pay lots of attention to your calves. Stretching and massage is important as everything attaches to your Achilles and thence to your fascia (spelling?)
I’ve been in Hoka Bondi since suffering a very bad PF on my Camino del Norte in 2018. My podiatrist and all her staff are in Bondis. Many hospital staff wear Hokas. For me Clifton’s are too flat vs Bondis that are a 5 mm drop at heel and much more cushioned..Hey
I am panicking a little bit and I hope I can get some help and reassurance from you guys.
I’ve walked the Camino in 2019 and got diagnosed with plantar fasciitis when I got home.
I’ve trained the past two months with going on hikes from 8-21km, mostly on the weekends.
Around Easter I noticed pain under my heel when I did a trigger point massage. It wasn’t a full blown plantar fasciitis with stiff feet and pain in walking and standing (yet). I stopped hiking for a while and did all the things I did when I had plantar fasciitis: warming up the feet in the morning before getting out of bed, ice treatment, stretching, trigger point massages, voltaren in the evening and no jumping. And it healed within a few days.
Now I have the same thing again. And I’m supposed to go on the Camino in less than two weeks. I’m supposed to walk in my new hiking boots, but I’m not sure how much I can walk now. I also read on the internet that you should have a shoe with a lot of cushioning if you hike with plantar fasciitis, like Hoka bondi or clifton. So now I’m not sure if I should buy them instead. And if I bring Hoka shoes and my hiking boots, I put more weight on my backpack which is more pressure on my feet.
I’m also very frustrated that there are a lot of contradicting advice out there about plantar fasciitis. Some say you should have soles/shoes with arch support and don’t go barefoot and some say you shouldn’t because it makes your feet weaker and you should go barefoot as much as you can to strengthen your feet.
I feel very anxious about my upcoming pilgrimage. I have already planned on walking shorter distances or stopping for a few days, but I’m afraid that I will injure myself so severely that I can’t continue.
Any advice?
Do the best you can; but take it easy. In my painful experience, there’s no quick fix.Hey! I just wanted to give an update.
Unfortunately the Hoka shoes didn’t work out. I had so much pain in my left foot from the end of the first day and on the second day I had to take the bus back to Puente de la Reina to buy new shoes.
It went well until week three… In corrion de Los Condes I saw a medical doctor at the health center and I have been diagnosed with PF in my left foot. I can’t walk more than 5-10 km per day. So I will only try to get from Léon to Sarria and then take the bus to Léon.
I just try to make the best out of it!
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