plantar fasciitis - with 7 weeks to go

[skevin]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

 

[Davexl5]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

My wife’s PF was caused by a weak ankle. Strapping the ankle for a week resolved the issue. She had tried inserts, foot taping and podiatry for 18 months. Her physio suggested and strapped the weak the ankle. It worked. I guess it just depends on causeHope this helps.

 

[OZAJ]

I have had this twice. The first time was in the last two weeks of my first Camino, from Malaga to Fisterra.


It was painful but manageable. I had no treatment and didn't use painkillers and it disappeared within a few weeks after I completed my Camino. If I had known about ibuprufeno at the time, I probably would have used it, as I did when I twisted my ankle on a later Camino. I have never had this problem on subsequent Caminos,

The second time was more recently and not Camino related. I consulted my GP who gave me some exercises and the problem quickly disappeared. Thart was about 3 years ago and has not resurfaced.

 

[Lindsay53]

It's a painful condition but 7 weeks should be plenty of time to get it sorted if you do the exercises skevin. Custom orthotics are great help as well.

 

[Bill's_Walking]

I had it as well. What worked for me was stretching and muscle massages with a ball and or roller. Orthododics gave some relief too. It flared up a couple of times when I walked the Camino Inglese and I would stop and stretch, as well as before and after walking.

 

[dagomez]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I walked 2 Caminos with same condition. Bought some good inserts for my boots and stretched frequently including calve stretching. See a podiatrist get some good cushioned sandals for albergue and after walking. You will experience pain for sure for obvious reasons. I’m on my third Camino in the past 2 years and happy to report my PF is long gone. Test your pain tolerance my walking at least 4 hours with your pack.

 

[TMcA]

Many helpful posts already. I would just add advice NOT to walk barefoot on hard flooring and avoid footwear that does not provide good arch support (flipflops, for example).

 

[Brmickelsen]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

Ask for a cortisone injection. You will be pain free in days. I’ve had to have 2 over two years since all of the above didn’t help. I’m so sorry you are going through it. It’s painful.

 

[RJM]

I have experienced it only once in my life. Occurred at about the last week when I was walking the Frances several years ago. On that Camino I wore lightweight trail runners instead of the usual Merrell Moab or Oboz sawtooth I wore in the past with no problems. I know they work for a lot of people but they just didn't give me the cushioning and support the other shoes did. Fortunately it healed up after about a month or so when I got home.
You maybe should rethink your footwear/insole choice before you go.

 

[Christine Leneghan]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

Many years ago I had plantar fasciitis fairly bad. A friend told me to try wearing crocs as much as possible indoor and outdoor. It cleared up within a month and has never returned!

 

[kayagee66]

A heavy duty handheld massager has helped mine. But not cured it.
Suffered with it for about 15 years off and on. Had all the treatment that i can from the clinic. Had insoles made. Had a fibreglass boot type thing made. Rested the foot for months during lockdown. Still got it.
I keep on walking, and put up with it the best i can.
Watch youtube videos on how to tape it.

 

[Scrag]

Some people have great success using the Strassburg sock. With 7 weeks to go, I'd try pretty much anything. I make sure to stretch my calves, both the soleus and the gastrocnemius and i never get out of bed without putting something on my feet to cushion them. Good luck!

 

[Maxy]

Just recovering! Stretch I have found most effective is the second one covered in this helpful video. Good luck!

exercises for heel plantar fasciitis - Search Videos

www.bing.com

 

[Moniq]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.
Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I am so sorry for you! I had PF twice. Was afraid I would get it last year on the camino. I brought my strassbourg sock and wore it at night. Did my stretches and had personalized orthotics. I went well. Earlier I tried everything and the only that worked for me was the Strassbourg sock, wore it every night for months. Don’t pull the straps too tight because it will get uncomfortable! Good luck!

 

[henrythedog]

Another vote for lots of calf-stretching along with everything else.

 

[JerryStroebele]

I had a mild case several years ago and it went away in just a few weeks with arch support inserts and stretching. On the other hand, my wife had and still has serious PF and wears prescribed orthotics. Buen Camino

 

[davebugg]

Note: This post is not meant to take the place of medical treatment. If you are already diagnosed with unresolved Plantars, consult with a medical professional before doing the exercises below. This post is to help with the prevention of Plantars, not as a treatment.

Plantar fasciitis is a common type of chronic heel pain. It seems to affect young male athletes and middle-aged overweight women more than any other group, but that does not mean other groups are immune to it. The inflamed tissue around the heel seems to cause a stabbing-like sensation, which is worse in the morning. This condition may be prevented, and the following exercises will help you do that.

Arch Stretching

Stretching your arch muscles is not too difficult, but the exercise is a little peculiar. The first thing you need to do is take off your shoes and get barefoot, and then place a towel on the floor. Now, simply place your foot on the towel, and curl your toes to clench the towel. Pull the towel toward you, and that is it. Place the towel in front of you again, and repeat. Be sure to do the same for your other foot.

This exercise is typically suggested by professionals for those who actually have plantar fasciitis already, but it can definitely be helpful to everyone. You should try and do this several times a week, but make sure to not overstretch your feet while you’re doing it.

Calf Strengthening

The calf and the tendons surrounding your heel need to be strengthened. A simple exercise that may help you do this is calf rises. What you want to do is stand straight on level ground. You should be barefooted for best traction, but it is not absolutely necessary. Now, all you have to do is lift your heels off the ground so that you are standing on your toes. Stay in this position as long as you can before returning your heels to the ground, and just repeat this at least nine more times.

Another way to do this exercise that works great is to stand at the edge of a stair or curb. You want your toes to be what keeps you on the stair or curb. Then, raise your heels up so that you are on your “tippy toes” and then back down again, but allow your heels to go lower than your toes past the edge of the stair or curb. This exercise allows for a fuller stretch.

Alleviate Pronation

Pronation is a natural part of your foot’s movement. This refers to how the foot rolls and applies pressure when the heel finally hits the ground. Pronation may be normal, but that does not mean the constant shock it receives when you walk or run does not have an effect on it. One way you can alleviate the pressure is to try doming. To do this, just place your foot flat on the ground, and then press your toes on the ground while keeping your heels firmly on the floor. This should create a dome between your heel and toes. Maintain this position for 10 seconds, straighten your foot, and then just start again.

Severe pronation needs the addition of a medical specialist like a Podiatrist.

Work the Interossei

The Interossei muscles help support your arch muscles thus preventing this issue. All you have to do is place a large rubber band around your toes for resistance. Then, stretch your toes and hold for 10 seconds. Squeeze your toes for another 10 seconds, and repeat these steps about five to 10 times.

What to Do When Your Feet Are Hurting?

Whether or not you’re at risk of getting Plantar Fasciitis, you’re going to come across a time where you’re feet are going to hurt. Maybe you were standing all day at work, ran a marathon, or whatever. If your feet are hurting, take a break and rest, stretch, and recover. Get off your feet for a little bit. Soaking in cold water and elevating your feet will help.

If you notice any swelling or severe pain, then ice the area and seek medical advice.

If it’s just soreness without swelling, then try elevating your feet, and ice the area. It is also appropriate to try and apply heat with a hot bath. Make sure to rub out the tension and to do some basic exercises. You can try the ones above or do some other types. One that is popular is to roll a tennis ball or equivalent underneath the feet. This helps to preserve the arch and massage it at the same time.

 

[Botaivica]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

if not serious, they say that the best medicine for this is walking

So ..............

 

[Kev&Kath]

I certainly agree with Botaivica....the best solution is to stay on the move; however, those first 10 steps after sitting down for a coffee...wow those steps used to be brutal.

I did have the same plantar issue and got onto a shoe brand called Kuru (Kurufootwear.com). After a fair bit of research I wore their Chicane for the Frances, and so happy with that pair of shoes that I purchased a new pair for an upcoming pilgrimage. Now the 10 steps to the bar are as 'easy' as the preceding 40k!!

Good luck in sorting your plantar issue. Buen Camino!

 

[Marla in CA]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

First, let me say that I find plantar fasciitis a lot more than "annoying. " So kudos to you that you either have a very mild condition or a wonderful, upbeat attitude! Mine started with much right foot about a year and a half ago. Then the left foot started with a vengeance. I call it excruciating pain for such a benign condition. Anyway, for nearly 1.5 years it preclded me from even walking my dog more than 5 or 10 minutes. My friend and I were supposed to go on the Camino Portugues starting Oct 15, 2022. I was Gung ho despite my condition and felt I was getting a little better, but not much. Bottom line, my friend canceled the trip in early September, immediately prior to is purchasing airline tickets. She canceled because she had suffered from pf a few years earlier and knew how debilitating it is. She feared that we would get to the Camino and after 2 or 3 days, I would be on a plane bac back tto the U.S. I think she made the right decision although I was crushed. Soooo, in November and December, I did exercises religiously from Frank Ng, valled Ng6. It's on YouTube. All I can say is I feel great, have been walking or hiking 5 miles per day, and my friend and I and 4 more friends are starting the Camino on March 20. I am pain free! (or mostly pain free).

.

 

[davebugg]

if not serious, they say that the best medicine for this is walking

So ..............

I certainly agree with Botaivica....the best solution is to stay on the move; however, those first 10 steps after sitting down for a coffee...wow those steps used to be brutal.

Plantar Fasciitis is generally an issue of shoes used, pace, gait, and motion control. Unless the underlying reason for your Plantar Fasciitis is corrected, I have to gently disagree with this advice.

In normal, daily routine at home people with plantar fasciitis, it is impossible to just stop walking, but if they do so in the wrong manner, it can continue to increase symptoms. Plantar fasciitis symptoms can greatly increase because of:

• Walking on surfaces which are hard.
• A pace that is too quick.
• Shoes that are not properly fitted.
• Long, continuous walking.

Plantars is a strain injury to the plantar fascia ligament. It causes damage resulting in inflammation. The observation that after resting a long period or sleeping the cooled-down ligament creates a more painful discomfort when you first get to your feet is true in most cases, and that after the area warms up as you walk the heel pain subsides.

However, what usually happens is that as you continue walking, in a short while as the distance continues to lengthen, the pain begins to increase and worsen.

As was mentioned, sometimes a different shoe which can help correct motion control and pronation can be useful, as is a super cushioned shoe. There are insoles that will provide a high level of cushioning which will naturally form the support where it is warranted. There are also shoes, like the Hoka One One Bondi which can work as well. Foot care specialists, like Podiatrist's who specialize in athletics will have a recommended list of footwear to try. The Hoka shoes are often listed in the US.

 

[David Tallan]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I had plantar fasciitis when I started my Camino Frances. It was something of a pain when I first started walking in the morning, or when I got up from a break but wasn't too bad after I had been walking for a while. It really discouraged me from stopping during the walk! It seemed to disappear after a bit, probably close to a week into the walk. Perhaps because by then I was distracted by my knees, not a solution I would recommend.

 

[Sherpa47]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

Just getting over a bad case of PF in my right foot. Did all the stretching, ball rolling etc, but has taken weeks and weeks heal. I BBC wish you well and hope that all is good when your Camino starts. Good luck and Buen Camino.

 

[SeaHorse]

I got rid of a very bad case of PF with the help of a "vodka sock": take the cheapest vodka, take cosy sock, soak under the heel part of the sock in vodka, wear the sock in the shoe for 2-3 hours a day (till vodka dries out). Repeat every day till PF is gone. It did get a little better very fast, took a while (and about 1/2 bottle vodka) to cure completely, but could be done while working from home vs going to physio and paying for it. If you feel PF is coming back, just repeat the same once or twice.

 

[Mg. McKay]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

Get A-Stym therapy. Call Benchmark Therapy clinics. 3 treatments, no pain. Nothing, nothing else worked. A-Stym.

 

[trevorcc]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I walked it in 2018 with PF luckily it was snowing so just took off shoes and rested in the snow. All I can say is stretch calfs before each day and during the day walk shorter distances and you will get there. after my Camino I started to wear Crocs flip flops and after a few weeks it went away after 2 years of pain. But each of us is different oh fill a coke or drink bottle full of water freeze it and roll in under you foot this helped me.

 

[karinkaw]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

The best advise for me was when I got up in the morning, take the 1 or 2 steps to the nearest wall, lean my hands against it at an angel and do 10+ up and downs on my toes. It went away before the $250 orthodontics ever arrived .

 

[SallGar]

PF can be really painful, so I'm sorry you are going through it. This is a condition that both my wife and I have suffered several times and don't care to repeat! First piece of advice from our doctors - don't ever go barefoot. Our feet, at least, need constant support.
I spoke with my doctor this afternoon about shoes. The folks at our local sport store recommended 'zero drop' shoes. I tried a pair and they were extremely comfortable - then I researched online and found enough negative comments that I called my doc. He recommended a traditional trail runner with insoles. Apparently the zero drop shoes can lead to a variety of injuries ranging from PF all the way to spiral fractures of the lower extremities.
Now, I haven't done a Camino yet, so I'm obviously going to follow my doc's advice, but I'd be curious how other more experienced walkers have fared.
Buen Camino!

 

[Marbe2]

Ask for a cortisone injection. You will be pain free in days. I’ve had to have 2 over two years since all of the above didn’t help. I’m so sorry you are going through it. It’s painful.

Usually , I believe , doctors advise no heavy walking for a couple of weeks after cortison injections for PF. Check with your physician!

 

[Peter Wright]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

On 28 May 2019, I missed a step going downstairs and landed heavily on my right heel. That triggered a bout of plantar fasciitis that was extremely painful on getting out of bed in the morning but eased with walking. As I was preparing for the Camino, I continued walking every day with longer walks at weekends. The condition did not go away but was bearable without painkillers.
I did have several treatments with a physiotherapist, put inserts in my shoes and did exercises by rolling my foot on a frozen plastic water bottle.
When I arrived in Porto on 26 September that year, I was still feeling pain in the foot when getting out of bed but only occasional milder pain when walking. I walked 18 km the first day. I noted that I did feel some pain on the first 2 days after which it went away completely and has never returned.
One last point, during the 4 months I had this condition, I needed to buy new walking boots, the first (strongly recommended) pair I tried aggravated the condition, I tried 2 other brands before finding a pair that helped ease the pain. I was 69 at the time if that is relevant.

 

[BonnieS]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I have not experienced Plantar fasciitis, but have other foot problems that are greatly relieved by my choice of shoes: Kuru Shoes is a internet-only shoe company for helping people with foot problems. Lots of people find help for Plantar faciitis with their shoes. You can find them at kurufootware.com -- and, if you are in the US, shipping is free and return shipping is free. I live in Canada (they do ship here, but I can't afford it) so when I visited my family in the US I ordered from them and am so grateful for them. I am wearing my second pain of good walking shoes (Quantum) and have 2 sandals. Maybe this will help you! Bonnie

 

[JCarpenter]

Learn the tape-up before you go. I got plantar fascists a week before I went and googled how to tape for it without fancy tape. Worked like a miracle. It was a miracle. Within a fee days of walking I did not need the tape until one week later, and then forbabfew more days. So I began to tape on longer days. No problems.

 

[kelleymac]

I was worried about this on my first walk as well. I went to a sports doctor who gave me stretches and who sent me to physical therapy. My sports doctor felt my foot pain was due mostly to my muscles atrophying. I had been seeing specialists for over 20 years, and no one had ever mentioned that as a possible cause. -- The physical therapist showed me how to tape my feet supporting my arch, and I took ibuprofen in the mornings and then again in the afternoons. On the Camino, my muscles on my feet would regularly cramp up-- especially at night. Sometimes it would wake me up-- I felt like my feet were going through a metamorphosis. -- At the end of the camino, my feet were two sizes bigger, and I now take a wide. But my feet haven't hurt since that long walk.

 

[Anthony Rocco]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

My wife walked the entire Camino Salvador followed by Camino Primitivo with plantar fascitis. She taped up big time. She said it was brutally painful when she got up every morning, but after a bit of walking, she was fine the rest of the day.

 

[Phoebe]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I have been there. Lots of Advil. A pharmacist along the way said Advil and get my friend to carry my pack. If you get enough rest, stretching and Advil before you go it may resolve itself. Carrying heavy loads does not help.

 

[Jean-Pierre]

Look at you tube, there are many possible sollutions.

 

[Suzanne H]

Lots of GREAT advice here. Im still not healed after my last Camino but have used Youtube and found stretches/strengtheners that are quite helpful. Davebugg provided an excellent summary too. I’d like to add that tight calves and weak ankles are the first place to look. For me, I have to stretch deeply—all the way thru the hips (hamstrings, glutes) to find relief. Yes, I probably need to strengthen my hips, too. And I made a lot of progress (overnight) with a deep stretch for the front of the ankle. Don’t hesitate to try a physio or podiatrist and definitely consider changing your shoes/inserts. I had to upgrade to a more supportive hiking shoe and I’m loving the change!

 

[KFH]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

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 lots of time and money 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.

The biggest change was when I discovered a guy named Kelly Starrett who is a physical therapist with online stuff and a book. His methods have helped me fix a lot of trouble areas all over the body and the foot issues went away almost like magic.

I started doing this routine for my PF and if I do it even once in a while I have no problems.

(please note: the tool you see in this video can be made inexpensively by two lacrosse* balls and medical tape. *Specifically lacrosse balls, not any other balls.)

Do this routine and it will likely go away:

 

[Jmhilde]

I echo what TMcA and others say above: Don't go barefoot, even indoors! I was a "barefoot from early spring to Halloween" person until one morning I suddenly woke up with the most excruciating pain in my right foot, out of nowhere! I've done regular yoga and stretching my entire adult life so it didn't come from lack of flexibility or strength. I think it was simply aging (I was in my late 50s when it happened) and not enough foot support (all that barefootin'.)

PT, taping, rolling a ball under my foot, ice, nothing worked. I'd have pain for the first half hour or so after getting up in the morning, then it would mostly go away except for every time I sat down and then stood up again, ouch! The solution for me was to stop going barefoot, period. (Which made me very sad for awhile.) I bought Haflinger wool slippers for indoors (very good instep support) and Sloggers garden clogs for outdoors. Blessedly, the PF has not come back since.

 

[TwoLaneView]

I have suffered with PF off and on most of my adult life. I have seen numerous podiatrists, tried the sock, the stretches, the inserts, etc. But the one bit of advice I received that worked was not just ball rolling, but rolling with a "spiky ball." (It's like a racquet ball with spikes on it. I got mine from Amazon.) The premise is that it loosens up the fascia, similar to foam rolling helps release tension in your muscles. I roll the arch of my foot around on it for a few seconds each day, and it seems to have really helped. Hope you heal quickly!

 

[David61]

Ah. the joys of PF on Camino,all that crazy paving and the oversized cobbles to contend with. (Yes Portomarin, I do mean you!)
Exercises help but contrast bathing really improved it before I went on Camino.
Bucket of iced water (not cold water, water with ice in), feet in for five minutes. Followed by water as hot as you can bear for five minutes (Remember your iced feet will be numb so do not test water temperature with your feet). Repeat as often as you wish, but always finish with iced bucket

 

[Aguapura]

Two things worked for me, after I tried everything else, I got both treatments from a podiatrist:

1) cortisone shot made it go away for about a month, enough to do my trip (but it wasn't a hiking trip)

Then when I got back:

2) "iontophoresis" a topical cortisone applied to a bandage with a device that vibrates the medication into your foot. Treated a couple of times per week for maybe a month, it went away permanently

And I also wore arch supports, good shoes, didn't go barefoot, stretched several times a day, etc, etc

I strongly suggest seeing a podiatrist and asking about the two treatments above, in addition to the other treatments

 

[Joynz]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I’ve had plantar fasciitis several times. I’m fine now, but it can return at any time (More likely if I walk in sandals or shoes without cushioned inner soles.)

If/when it returns, this is how I address it: rolling my arches over a bottle of frozen water several times daily. Well cushioned shoes (plantar fasciitis inner soles and - when really bad - Tuli’s Heel Cups (green version).

I use Footlogics ’Sport’ model inner soles, (they also have a plantar fasciitis model - but the Sport version has been so good I don’t want to mess with it and it is also for planter fasciitis. https://footlogics-shop.com.au/orthotic-insoles/footlogics-sports/. They have gel pads in the heel and forefoot, good arch support (the over flexing of the arch can cause the condition), and a slight metatarsal rise.

I aways wear the most cushioned boots/hiking shoes I can get. Altra Olympus trail runners are the most cushioned (approx 3.5 cm) and have a very wide toe box. However, if you don’t like a ‘balanced cushion/zero drop’ shoe (same depth cushion at forefoot and heel), then try Hoka trail runners. They are also super cushioned - but I find them too narrow. Start wearing the super cushioned shoes/heel cups etc now.

I’ve had some good cushioned boots too - but I always use the cushioned inner soles too. My boots need to be bigger than previously, as a result.

As a multi day bushwalker I can’t afford to have a flare up miles from anywhere so I always carry the Tuli’s heel cups (I use the green ones). If I get a flare up I know that I can walk in these (on top of the inner soles) as they reduce the pain so much. They are not the same as flat gel heel cups (they have a 3 dimensional rubber ‘grid’ that absorbs and cushions more).

Tulis heel cups https://www.findsports.com.au/p/tulis-heavy-duty-pro-heel-cups-regular/AS-1519R?CAWELAID=120437600000137799&msclkid=0c920bcb00481ca5a2276830c5feb9fb&utm_source=bing&utm_medium=cpc&utm_campaign=PM | Standard Shopping | All Products (ex Best Sellers) | AU&utm_term=4586544040085007&utm_content=Ad group #1

Also, I carry one plantar fasciitis sock (just a toes-less sock that compresses the arch) ‘just in case’ - never used it but it’s light…

 

[Former member 101807]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I walked twice last year (350 & 450km) with that problem by using good quality insoles . The worst was when I stopped, as long as I kept going it was manageable. But make sure that you don't walk on the flat once you take off your walking footwear- I had a pair of reef flip-flops with shaped insoles. I read that it takes a year to get rid of and it did! But I had no treatment .

 

[duncanwhyte]

So my first bout of pf was a few years ago. I was regularly wearing a hiking boot to work in. I changed to a soft shoe and it faded away shortly after.

Coincidentally the pf has come back in a milder form, whilst I have been wearing the shoe version of the original boot.

I changed the inner for a Dr scholl and within a day the effect is noticeable.

So pf is by its nature a repetitive strain injury. Alleviate the cause of the strain and healing should proceed accordingly.

I had no problems with modern approach shoes on some long walks with a hefty pack. So perhaps it is the shoe that isn't right for me. It's a good shoe but I may well have to give it up.

 

[Kev]

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

 

[skydiva]

I have had this twice. The first time was in the last two weeks of my first Camino, from Malaga to Fisterra.


It was painful but manageable. I had no treatment and didn't use painkillers and it disappeared within a few weeks after I completed my Camino. If I had known about ibuprufeno at the time, I probably would have used it, as I did when I twisted my ankle on a later Camino. I have never had this problem on subsequent Caminos,

The second time was more recently and not Camino related. I consulted my GP who gave me some exercises and the problem quickly disappeared. Thart was about 3 years ago and has not resurfaced.

Which exercises please?!

 

[Sunbun]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

After 8 weeks of PF, I finally went to a PT (physiotherapist) and had one session of dry needling in my calves. It hurt, but I was fixed within a few days!

 

[CTLawGal]

I’ve had plantar fasciitis several times. I’m fine now, but it can return at any time (More likely if I walk in sandals or shoes without cushioned inner soles.)

If/when it returns, this is how I address it: rolling my arches over a bottle of frozen water several times daily. Well cushioned shoes (plantar fasciitis inner soles and - when really bad - Tuli’s Heel Cups (green version).

I use Footlogics ’Sport’ model inner soles, (they also have a plantar fasciitis model - but the Sport version has been so good I don’t want to mess with it and it is also for planter fasciitis. https://footlogics-shop.com.au/orthotic-insoles/footlogics-sports/. They have gel pads in the heel and forefoot, good arch support (the over flexing of the arch can cause the condition), and a slight metatarsal rise.

I aways wear the most cushioned boots/hiking shoes I can get. Altra Olympus trail runners are the most cushioned (approx 3.5 cm) and have a very wide toe box. However, if you don’t like a ‘balanced cushion/zero drop’ shoe (same depth cushion at forefoot and heel), then try Hoka trail runners. They are also super cushioned - but I find them too narrow. Start wearing the super cushioned shoes/heel cups etc now.

I’ve had some good cushioned boots too - but I always use the cushioned inner soles too. My boots need to be bigger than previously, as a result.

As a multi day bushwalker I can’t afford to have a flare up miles from anywhere so I always carry the Tuli’s heel cups (I use the green ones). If I get a flare up I know that I can walk in these (on top of the inner soles) as they reduce the pain so much. They are not the same as flat gel heel cups (they have a 3 dimensional rubber ‘grid’ that absorbs and cushions more).

Tulis heel cups https://www.findsports.com.au/p/tulis-heavy-duty-pro-heel-cups-regular/AS-1519R?CAWELAID=120437600000137799&msclkid=0c920bcb00481ca5a2276830c5feb9fb&utm_source=bing&utm_medium=cpc&utm_campaign=PM | Standard Shopping | All Products (ex Best Sellers) | AU&utm_term=4586544040085007&utm_content=Ad group #1

Also, I carry one plantar fasciitis sock (just a toes-less sock that compresses the arch) ‘just in case’ - never used it but it’s light…

I just bought the Tuli Heel Cups - some background: heel started to hurt about 2 weeks ago, I rested 3 days, saw a podiatrist who recommended an orthotic (of course), he thought I had plantar fasciitis. My acupuncturist treated it, but was skeptical about the diagnosis and urged an xray, no heel spurs, no fractures, likely a bone bruise. Acupuncturist recommended heel cups . I just walked 4 miles in them, so far best relief I've had, yay! And it didn't feel like they were changing my gait as much as the orthotics, so I'm going to go with these. Fingers-crossed they continue to work for me. I leave in 3 weeks to start Norte/Primitivo/Muxia, walking for 6 weeks. So here's my question, do you (does anyone) know how long the cups last if you're walking every day like this? Are two pairs enough for the 6 weeks? How do you know when to replace them? Haven't been able to find an answer. Thanks!

 

[kamleman]

You could try acupuncture. I had PF and that seemed to work. Or it got better by itself. Who knows? But you lose nothing by trying.

 

[ElCee]

Just recovering! Stretch I have found most effective is the second one covered in this helpful video. Good luck!

exercises for heel plantar fasciitis - Search Videos

www.bing.com

That’s a great video! Thanks

 

[ElCee]

I walked twice last year (350 & 450km) with that problem by using good quality insoles . The worst was when I stopped, as long as I kept going it was manageable. But make sure that you don't walk on the flat once you take off your walking footwear- I had a pair of reef flip-flops with shaped insoles. I read that it takes a year to get rid of and it did! But I had no treatment .

Im in training for my first Camino and I’m having mild PF symptoms. Switching to flip flops with support at home has made a HUGE difference. I also think that staying active after a training session - just walking around the house - prevented a flare up. I flopped on the couch for a few hours immediately after a 17k hike and had my worst pain so far.

 

[Grousedoctor]

Hi friends, So, out of nowhere really, I've got a dose of plantar fasciitis (mild, but still). This has never happened to me before.

And, i start a Camino in 7 weeks time. Not feeling joyous, let me tell you. But been to the physio who has taped me, given me a set of stretches to do etc and will commit to it all in the next 7 weeks.

Anyone care to share some good (or bad!) stories about their healing from this very annoying condition?? I tell myself Im sure itll be ok then there is a chance i wont be....

Legends, thanks

I, too, have been dealing with plantar faciitis this winter/spring. I know people mean well with their comments, but I sincerely believe that the best advice anyone can offer is to see a physician. Six weeks ago, I visited my podiatrist and sure enough, he diagnosed plantar faciitis in both feet although one was worse than the other. He injected my right heel with cortisone and then taped my foot. His instructions were to leave the tape on for a week. More importantly, I was measured for custom orthotics. As it took about 3 weeks for the orthotics to be made, I reduced the stress on my feet by switching my exercise to my peloton. Between rest, cortisone, and my customized orthotics which arrived just two weeks ago, I have to say that I’m now walking long distances again with zero pain or discomfort. As you are still 7 weeks out from your Camino, a visit to a podiatrist might be well advised to help clear up this problem. I leave for Spain in a few weeks with no foot concerns . Buen Camino!

 

[ElCee]

I know people mean well with their comments, but I sincerely believe that the best advice anyone can offer is to see a physician.

Yes, I should have added that I am seeing a podiatrist. It’s very important to understand why you are experiencing plantar fasciitis. There are many causes and it may even be something else entirely. I have almost flat feet so I pronate and ankles collapse in. I didn’t know this because I have never had a problem with my feet before I started my Camino training.

 

[Paula P]

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

Question for Kev....How soon did you notice any difference in your foot after the shockwave therapy? I have tried everything and just started this therapy. I didn't really notice any change after the first treatment. I just had my second. Hoping this will do the trick but not sure what to expect.

 

[JCarpenter]

This taping technique allowed me to walk, and actually allowed my foot to heal. I don't know what causedbyourbdaughters but the weight of the pack is at least aggravating it. Lighten that, a few days rest, and always have it taped. There were days when I showered with this tape on. Good luck.

 

[Joynz]

Hello. My daughter is in miserable pain with this and I'm wondering if the custom insoles actually work (so she has an alternative to surgery). Thanks for any assistance.

What has she tried so far? Has she consulted a podiatrist?

 

[Kanga]

Hello. My daughter is in miserable pain with this and I'm wondering if the custom insoles actually work (so she has an alternative to surgery). Thanks for any assistance.

This thread was started in February, but @yovenim has obviously a current issue, so I thought I'd share my very recent experience of custom made orthotics. I'm just back from walking for a month in Spain and a month on the Via in Italy.

Like many people I've had plantar fasciitis before, but nothing for many years during which time I've walked numerous casinos.

This year, only a few weeks before leaving Australia, I started to get that dreaded pain in the heel of one foot and indeed it became quite bad, with the agonising first steps of the day, pain during walking, and pain when I stopped. I was in dread that it would ruin this year's walk.

I fished out of the back cupboard an old pair of custom made rigid orthotics. Unworn for years. I put them into my (new) walking sandals and used them on a couple of trial long walks. My feet certainly did not get any worse.

A week before leaving Australia I also visited the podiatrist who gave my new sandals the seal of approval, showed me some exercises and how to use rigid tape to lift the fascia and hold my foot. He thought the rigid tape would be my most useful tool.

When I got to Spain I did use the rigid tape for a few days but also used the custom orthotics, and after a few days abandoned the tape and just relied on the orthotics. To my surprise and delight, in spite of a pretty heavy pack, my feet continued to improve. I can happily say that by the time I reached Rome my feet had completely healed.

So yes, for me the custom orthotics really work!

 

[ElCee]

I started to have plantar fasciitis issues when I started training for my camino Portuguese in the fall. I was able to turn it around by doing a 9 minute warm up routine before every walk and massaging my feet with a ball and/or roller before and after each walk. I realise this won't be enough to "cure" everyone but it could lessen the effects. The warm ups help with my hips and knees, as well. I should probably be doing a cool down routine, too. I tend to flop on the couch and then stiffen up

 

[Stumbler]

Just recovering! Stretch I have found most effective is the second one covered in this helpful video. Good luck!

exercises for heel plantar fasciitis - Search Videos

www.bing.com

Thank you for this! I love the non jargon approach, scientific research behind the facts (non inflammatory condition, no need to roll underfoot etc) and very good instructions for both excercises as well as what to do and not to do while living with this condition. Most videos just give instructions for streching only. As so many others, I I'm struggling to get my unexpectedly occurred PF sorted at least a bit better before hikes this summer -was hoping to do one in April already but have to see how things progress with these excercises. I have an appointment to get my first podiatric insoles in 2 weeks. Bought a cheaper pair (50e) 6 months ago from sports shop that worked wonderfully on my long training walks until..finally my left sole of the foot started hurting and now my right heel. Didn't even understand this condition is PF! Thought it's just my collapsed horizontal arches that got enough of my walks. Anyway. Appreciate reading from other pilgrim's experiences and wishing well for you as well as for everyone else dealing with this

Just recovering! Stretch I have found most effective is the second one covered in this helpful video. Good luck!

exercises for heel plantar fasciitis - Search Videos

www.bing.com