Walking pains - advice

[Carla M.]

I'm training for my first Camino and already noticed some pains. I was wondering if you experienced peregrinos felt something similar and can share some tricks:

- I have a persistent pain in the joint of the big toe of my left foot. It persists for days after the walks. Tried to put tape during the walks but it did not work. Any advice?

- Sometimes, when going up/down hill I have a sharp pain in one of the knees (heritage of basketball past injuries). When I played basket I would wear a knee sleeve but it was not that comfortable (specially for a long day walk).

Thankyou

 

[David]

Hi Carla - you are not alone, happens to many! Unless your footwear is a little too short or narrow the big toe pain can usually be traced to the wrong shape footbed extending your foot incorrectly, is a referred pain - that strong curve along the sole 'behind' your big toe, it needs to be properly shaped and supported - so ... try walking in different lightweight footwear, your most comfortable, and see what happens then. If you don't have alternative footwear try this. Remove the laces and then put them back but miss out the first two or three lace holes - this will allow the front box to open and be more flexible, giving that big toe more room.

Re your knee ... best option is a doctor who will refer you to a physio or also offer an x-ray of it.
But, on Camino I have found that there are three main problems that cause pain in a knee ....
Pack too heavy - remember, every ounce on your body pushes down through your knee joints and as only one foot is on the ground at any one time the whole weight goes through one knee.
Walking speed, gait. Roman legionaries marched by short high stepping rather than low long stepping, and they could go all day over all terrain and carrying heavy loads. Shorten your step length, shorter steps. Slow down.
Swivelling. Your main clue is that it is 'uphill and downhill'. The knee is designed pretty well to move forwards and backwards but not so well to swivel when under load/stress, especially when combined with walking forward on hills. On certain terrains you cannot stop that swivelling and that causes tensions on ligaments and tendons - nice sharp pain.
The only way to help this is to encourage (limit) the knee not to swivel and a good brace, with metal hinges either side is an excellent piece of equipment. Soft stretchy sleeves have no effect whatsoever, except for making one feel warm and as if one is doing something.
- But - first stop is your doctor.
Actually, first is to stop walking until after you have seen your doctor .. you don't want to make it worse now .
As an aside - many people swear by certain joint supplements such as Turmeric - could be worth Googling?

This type of brace -

McDavid 429X Knee Brace with Hinges and Straps | McDavid EU

Discover the McDavid 429X knee brace with bi-lateral polycentric hinges and crossing straps for superior knee support. Perfect for rehabilitation from ligament injuries, patella stabilization, and high-impact sports like skiing. Shop now for optimal compression, stability, and recovery.

www.mcdavid.eu

 

[Ussasx]

I would echo a lot of what David has said, though with potentially an alternative means of a solution (though the doctor is probably the best one!).

I suffered quite badly firstly with shin splints and then with Knee pain when i first started running and building up to a 10km. I found that i would start to suffer after the first few km and it would stay for a few days after.
A lot of the problem was with the issue David calls out - your walking speed and gait. When I started running I wanted to go faster - I wanted to get a better time and so I pushed myself. The subconscious way that I did this was by extending my stride. This puts more pressure on your ankle and knee when you land your foot in front of your centre of mass.
Perhaps you may be doing something similar in stretching your foot out in front of you and not landing your foot correctly. There are a lot of articles on this on the web. Here is an example:
How to correct overstriding:

This overstride could also be pushing your toe against the front of your shoe.

Finally for the alternative solution - I'm not sure which country you are in, but here in the UK we have a chain of running stores called Up and Running (I'm sure there are similar all over). they will measure your gait on a treadmill along with your feet etc etc and suggest shoes that are the best fit - you may well need a different size for each foot.
They will stock a range of trail runners which (though I haven't walked yet) have often been suggested as one of the better options for the Camino and may suggest a pair that work for you.

 

[trecile]

Firstly, consult with your doctor.
Secondly, are you doing any stretching or exercise other than walking?
I ask because I had some sudden knee pain on my fourth Camino - it turned out to be an IT band issue (pain was on the outside of my knee), and stretches, self massage and specific exercises resolved it within a couple of days.

 

[Anniesantiago]

To me, stretching is as important or even MORE important than walking.
Don't "over" train.
Start slow - give yourself enough time - and slowly increase distance.
We aren't generally used to walking for 6-8 hours per day.

 

[Camino Chrissy]

My son had that same IT band issue as @trecile after his first few days walking the Appalachian Trail. A fellow walker suggested he tie his bandana tightly around that knee and he was amazed at how much a simple thing like that helped him continue on.
Taking a bandana on the Camino can act as a multi-use item.

 

[Carla M.]

Walking speed, gait

your walking speed and gait.

hummm, I never thought about it. But now that you mention it, since I am tall (1.70 m) I like to give long strides, which allows me to walk faster and is less tiresome. I guess it backfired
Thank you both, if you see someone walking as a roman legionnaire in the Camino this June, just wave and say "Hello Carla"

 

[Carla M.]

Firstly, consult with your doctor.
Secondly, are you doing any stretching or exercise other than walking?
I ask because I had some sudden knee pain on my fourth Camino - it turned out to be an IT band issue (pain was on the outside of my knee), and stretches, self massage and specific exercises resolved it within a couple of days.

I do warm up and stretch afterwards, but I will look into other specific exercises

 

[Carla M.]

My son had that same IT band issue as @trecile after his first few days walking the Appalachian Trail. A fellow walker suggested he tie his bandana tightly around that knee and he was amazed at how much a simple thing like that helped him continue on.
Taking a bandana on the Camino can act as a multi-use item.

I usually take a bandana because I have a messy hair, I'll keep it in mind (after the doctor appointment :/)

 

[Camino Chrissy]

On one of my Caminos, a newbie son was walking ahead and started listening to music on his earbuds, walking faster and getting farther ahead with longer strides. Later that afternoon on the Meseta he developed shin splints really bad, but he wouldn't stop early for the night to rest, being stubborn. He had a few very painful days following. He forced himself to continue, but did slow his walking way down before his pain improved.
Moral of the story...don't let your love of good music potentially ruin your Camino if it has a fast beat.

 

[tomnorth]

I developed a similar sharp pain in the main joint of my right big toe. I chalked it up to tendinitis. I found applying ibuprofen gel to the joint helped relieve the pain. I also applied the gel right above each kneecap where I was also experiencing some tendinitis pain.

 

[Schamber]

hummm, I never thought about it. But now that you mention it, since I am tall (1.70 m) I like to give long strides, which allows me to walk faster and is less tiresome. I guess it backfired
Thank you both, if you see someone walking as a roman legionnaire in the Camino this June, just wave and say "Hello Carla"

We may see you! Look for tall guy with white hair!
Sally and Gary

 

[Zordmot]

Great advice already given here. I would add a few things:

* I would see a foot doctor (podiatrist) for your toe. My podiatrist is directly responsible for my last Camino!

* I would see an orthopedist for your knee. Do whatever she suggests.

* Allow mentally and spiritually for this Camino to be what it will be WHEN it will be. Perhaps you’ll need to postpone until you are 100%, perhaps you might have to do 1/2 or 1/4 of a Camino THIS TIME and at a slower speed. Perhaps 2023 will be your year. Much better to go with your body’s schedule than to force something on it that will only end in pain and frustration. Buen Camino! I hope to meet you out there!

 

[Ian Campbell]

- I have a persistent pain in the joint of the big toe of my left foot. It persists for days after the walks. Tried to put tape during the walks but it did not work. Any advice?

Pain in the joint of the big toe: this happened to me and eventually I realized it was a bunion. This was caused by having wide feet and forcing them into narrow footwear, probably over the course of many years. The joint I am talking about is the main "ball" of the foot (there is also a joint further out between the two phalanges). For me it presented as chronic pain and then an enlargement of that joint. If I place my feet side by side, one of my toe joints is visibly larger than the other.
Long-distance walking exacerbates such conditions because your feet enlarge during the day, and also grow over time due to muscular development. Same thing happens to runners.
If you have wide feet it's really important to wear shoes and boots that accommodate your particular anatomy.

 

[cbacino]

I'm training for my first Camino and already noticed some pains. I was wondering if you experienced peregrinos felt something similar and can share some tricks:

- I have a persistent pain in the joint of the big toe of my left foot. It persists for days after the walks. Tried to put tape during the walks but it did not work. Any advice?

- Sometimes, when going up/down hill I have a sharp pain in one of the knees (heritage of basketball past injuries). When I played basket I would wear a knee sleeve but it was not that comfortable (specially for a long day walk).

Thankyou

Poles will take some stress off your legs and feet - I’ve read up to 25% - èspecially helpful on downhills. When chronic pain - more than an hour or two - sets in, I try ibuprofen to avoid swelling (the real problem). Managing pain is like a game of Whack-a-Mole: here today, gone tomorrow only to be followed with a pain somewhere else.

 

[pasiño a pasiño]

@the joint of the big toe - I had once a pair of shoes with a extra big toe box. my left foot is a lot smaller and therefore was my big toe moving a lot around and had to compensate a lot. the result was a abused and painful joint. I rested 5 days and bought a hallux bandage to keep the toe in place and I could continue from le Puy to Santiago.

maybe it helps

 

[RolfMagener]

I would recommend some good insoles for your boots or sneakers. I walked 4 different caminos this summer - over 2000km - and had 0 problems, I credit the insoles and also making sure my backpack weighed under 10% body weight. I tried many before I settled for SOLE brand ones that one heats up and then forms to ones foot. On my first camino I had a miserable time both knees and shins and tried everything but nothing really helped.

 

[Carla M.]

Great advice already given here. I would add a few things:

* I would see a foot doctor (podiatrist) for your toe. My podiatrist is directly responsible for my last Camino!

* I would see an orthopedist for your knee. Do whatever she suggests.

* Allow mentally and spiritually for this Camino to be what it will be WHEN it will be. Perhaps you’ll need to postpone until you are 100%, perhaps you might have to do 1/2 or 1/4 of a Camino THIS TIME and at a slower speed. Perhaps 2023 will be your year. Much better to go with your body’s schedule than to force something on it that will only end in pain and frustration. Buen Camino! I hope to meet you out there!

Yes, I had already decided to see a doctor for the knee. I will add a foot doctor to the list.
Mentally it would be very hard for me to postpone the Camino as I have already done it for two years in order to prioritize family matters, which also took a toll on my resilience. The idea of doing the Primitivo on my own is currently one of my energy sources. But I will listen to my body and, if necessary, do a shorter/easier route.

 

[C clearly]

That big toe joint is often a source of pain, for many reasons. First ask your doctor about it when you go for the knee issue. Then, consider a podiatrist (foot doctor) or even start with a store that specializes in athletic footwear. They might have some suggestions.

 

[Carla M.]

a hallux bandage to keep the toe in place

I will give it a try (I was putting tape to protect the joint, I will try to put it to join the two toes)

 

[PilgrimPillar]

Your doctor is of course up to speed with everything…

But…..your struggle is possibly highlighting a very important topic…the question around the need for custom inlay soles ….

For me…?…..my diagnosis and all….it took some time to find the very strong company member which facillitates testing, production and retesting….but the search was sooo worth it.

I have now the production of one pair a year through my official health cear system in Norway. Use two alternate pairs on all my pilgrimage walks…

It has also shown that my condition is not static and the need for changes/updates is still there some three years after my first ones.

Best of luck and regards from Bo

I'm training for my first Camino and already noticed some pains. I was wondering if you experienced peregrinos felt something similar and can share some tricks:

- I have a persistent pain in the joint of the big toe of my left foot. It persists for days after the walks. Tried to put tape during the walks but it did not work. Any advice?

- Sometimes, when going up/down hill I have a sharp pain in one of the knees (heritage of basketball past injuries). When I played basket I would wear a knee sleeve but it was not that comfortable (specially for a long day walk).

Thankyou

 

[Carla M.]

I would recommend some good insoles for your boots

I am using trekking boots, but did not add insoles. In one site (Santiago Ways) I read that you should not add insoles, that is better to have un-cushioned soles on the heel

 

[Olimpia]

I would recommend some good insoles for your boots or sneakers. I walked 4 different caminos this summer - over 2000km - and had 0 problems, I credit the insoles and also making sure my backpack weighed under 10% body weight. I tried many before I settled for SOLE brand ones that one heats up and then forms to ones foot. On my first camino I had a miserable time both knees and shins and tried everything but nothing really helped.

Hi Rolf. What kind of boots do you wear? I saw in your video you used both boots and sneakers.

 

[C clearly]

I am using trekking boots, but did not add insoles. In one site (Santiago Ways) I read that you should not add insoles, that is better to have un-cushioned soles on the heel

So you are using boots (with high tops) rather than shoes? That might be part of the problem.

Are you at least using the insoles that came in the boots? I seriously question exactly what was meant about having un-cushioned soles on the heel. I use custom-made orthotics (which replace the manufacturer's insoles) - the heel and arch are uncushioned, to support my foot in the correct position, but the entire underside of my shoes is well cushioned, especially the forefoot.

 

[Former member 99290]

Following on from comments from @C clearly About a year before I walked my first camino (in 2011), I decided to participate in a non stop 100 km walk for charity. Started training and, although fit in other ways, found I couldn’t walk more than 10 kms without very bad pain in big toe and a few other places. Yikes!

First stop - a podiatrist who put me on a machine to examine my walking action. I was walking ball of the foot down first followed by heel (instead of the other way around). Who knew? She built me an orthotic to correct a lifetime of walking ‘the wrong way’.

Second stop - podiatrist recommends a specialist shoe fitting shop. In Australia, The Athletes Foot. She sent me there with a ‘report’ and a list of makes / styles of walking shoes / trail runners that would suit my foot and provide sufficient arch support.

The solution for me got me through the 100 km walk (a few times), and many Caminos since. I still wear the same orthotics, albeit the podiatrist has ‘repaired’ them a few times.

I highly recommend a visit to the podiatrist. All the best.

 

[Kanga]

Yes, I'm a big fan of a visit to the podiatrist before starting out. When I first walked the camino I wore boots - beautiful, very expensive, highly recommended, specialist fitted boots. After about a week of walking I started to get weird pains internal pains in my foot. On returning home the podiatrist diagnosed the problem immediately. My feet need to be able to flex and move, and the boot was not allowing that to happen.

So I changed to lightweight runners (and now sandals). I have never had the problem since.

 

[David]

Carla. I see that you are wearing hiking boots. Many pilgrims now go lighter, low trekking shoes, runners, trekking sandals ... I gave up on boots some years ago and only wear Keen Newport sandals now. Comfort, airy, never a foot problem. A friend of mine did the Via del Plata wearing Crocs!
Unless going in winter or taking a really wild path heavy boots are not necessary.
I know that many people love their perfectly fitting hiking boots, I am just saying that they are not necessary for a Camino, comfort comes first - as long as what you wear has a good thick sole.

 

[Carla M.]

. I use custom-made orthotics

It sounds wright. I might have misinterpreted the uncushion heel too far. Hope the podiatrist is able to give directions for my big toe friendly insole. I do not know how feasible is that in Portugal where I live.
Thank you

 

[Carla M.]

I'm a big fan of a visit to the podiatrist

I haven’t been to one yet and I am already a big fan (considering all the advice and experiences are being shared)

 

[Carla M.]

Carla. I see that you are wearing hiking boots. Many pilgrims now go lighter, low trekking shoes, runners, trekking sandals ... I gave up on boots some years ago and only wear Keen Newport sandals now. Comfort, airy, never a foot problem. A friend of mine did the Via del Plata wearing Crocs!
Unless going in winter or taking a really wild path heavy boots are not necessary.
I know that many people love their perfectly fitting hiking boots, I am just saying that they are not necessary for a Camino, comfort comes first - as long as what you wear has a good thick sole.

I want to do the Primitivo and all the sites recommended boots for this Camino. They are my first hiking boots (I am really a rookie across the board), and they feel really comfortable and not heavy. I am breaking them in my training walks and so far I am really happy with them. Are all the footwear you mention appropriate for the Primitivo in spring? I could talk about these alternatives with the podiatrist.
Thankyou

 

[Kanga]

I want to do the Primitivo and all the sites recommended boots for this Camino. They are my first hiking boots (I am really a rookie across the board), and they feel really comfortable and not heavy. I am breaking them in my training walks and so far I am really happy with them. Are all the footwear you mention appropriate for the Primitivo in spring? I could talk about these alternatives with the podiatrist.
Thankyou

I'm headed for the Primitivo for the second time in spring; in sandals both times! But with waterproof socks.

The Primitivo in early spring can be extremely cold, and almost without doubt it will be very muddy in places. If you have already invested in boots and you manage to sort out the toe issue and the knee issue, and you are wearing them comfortably while walking at home, then stick with them.

Obviously if the toe and knee remain a problem, then one of the things that you might need to change (depending on the professional advice you receive) is your footwear.

It is a relatively short camino and it will probably take you the two weeks of walking to work out if the boots are your forever friends, or if you want to Marie Kondo them.

 

[VNwalking]

That toe issue could be any number of things - arthritis, tendonitis, a bunion. Who knows?
A visit to a professional will resolve the mystery and offer a possible solution.
A good podiatrist is a valuable ally.

 

[Carla M.]

in sandals both times! But with waterproof socks

There are waterproof socks ?!? It was so difficult to find some double (blister proof) socks!

It is a relatively short camino

It depends on the eye of the holder. For me 300km seems sooooo long

if the boots are your forever friends, or if you want to Marie Kondo

let's hope for BFF

 

[Camino Chrissy]

But with waterproof socks.

I have read about waterproof socks a number of times on the forum and I'm curious...
My question: Do they make your feet sweat or do they take a long time to dry after washing them?

 

[Former member 49149]

Do you flex your toes while walking?

 

[Kanga]

I have read about waterproof socks a number of times on the forum and I'm curious...
My question: Do they make your feet sweat or do they take a long time to dry after washing them?

They are supposed to be breathable. I only wear them when it is very cold, so I'm not sure about the sweating issue. They are lined with merino wool and you dry them by turning them inside out. I find the lining coarse, so I usually wear a thin pair of fine merino socks as an extra liner, and hence don't need to wash the waterproof socks too often, apart from rinsing the outside to remove mud.

 

[Carla M.]

Do you flex your toes while walking?

I don’t really know. After the pain start I tend to flex the toe upwards as it aliviares the pain, and put my weight more on the heel part.

 

[Paul McAmino]

Hi Carla M,
The advice above is all worthwhile, and many of those who responded are careful to advise seeing a professional. When and if you see a specialist you might want to ask about gout in relation to the pain in your toe. The way you describe it sounds like gout. The only way to be sure is to have the proper testing done, and then some remediating or preventative drugs prescribed in the event of a diagnosis of gout.
I hope that it’s just your shoes or your gait. If it is gout, you really don’t want to leave it alone.

All the best,
Paul

 

[Former member 49149]

I don’t really know. After the pain start I tend to flex the toe upwards as it aliviares the pain, and put my weight more on the heel part.

I became aware of walking with the front of my foot, so tried walking heel/toe consciously. I also skipped some eyelets in the laces. I made sure to consciously move my toes so they would not be tensed up all the time, as they had been in the toe/heel pattern of walking. It could be that your footwear is too tight. It will only hurt your purse if you go to a podiatrist, she or he will know how to advise you. I hope you will find the solution.

 

[ScorpioGirl22]

I want to do the Primitivo and all the sites recommended boots for this Camino. They are my first hiking boots (I am really a rookie across the board), and they feel really comfortable and not heavy. I am breaking them in my training walks and so far I am really happy with them. Are all the footwear you mention appropriate for the Primitivo in spring? I could talk about these alternatives with the podiatrist.
Thankyou

I would say foorwear is a personal choice and that you should wear whatever you feel comfortable in whether it is boots, trail runners or sandals. I prefer boots for two reasons: they offer ankle support and they keep pebbles/debris out --- I must have a "wonky" way of walking becasue I seem to often get grit in lower-cut shoes and I have to stop & shake it out. I am planning on taking running shoes to change into after a day's hike to give both my feet and my boots a break. This is your camino....walk it in whatever footwear you prefer as long as it's broken in.

 

[martin1ws]

I want to do the Primitivo and all the sites recommended boots for this Camino. They are my first hiking boots (I am really a rookie across the board), and they feel really comfortable and not heavy. I am breaking them in my training walks and so far I am really happy with them. Are all the footwear you mention appropriate for the Primitivo in spring? I could talk about these alternatives with the podiatrist.
Thankyou

I did the Primitivo last summer and if I would go again in spring I would go again with trailrunners (as I would only go with no snow or not much snow).
And I would not go without poles for the uphill and downhill paths (to help my knees).
(And if I would have pain before I hopefully would not go without visiting a doctor/podiatrist).

Some background information from davebugg for the decision boots or lighter shoes:

https://www.caminodesantiago.me/community/threads/help-selecting-boots-for-our-walk.56181/#post-630822

 

[Carla M.]

Thank you all for sharing your experiences and advices. I felt less alone in my pains.
I already went to the orthopedist. The pain in the toe is from bunion and arthritis. Operable, but with 3 months recovery that would prevent me from doing the Camino in June. I decided to postpone the operation, do the Camino and manage the pain with anti inflammatory (gel and SOS pills prescribed by the doctor). And I have also taken in your advice:
- skip some eyelets in the laces
- shorten the stride (trying to, if I get distracted I fall into my old long strides)
and I already have a podiatrist appointment scheduled
Until then I will keep breaking in my boots as I feel comfortable in them.

 

[Carla M.]

Some background information from davebugg for the decision boots or lighter shoes:

https://www.caminodesantiago.me/community/threads/help-selecting-boots-for-our-walk.56181/#post-630822

thanks, I put a pin and will go through it latter (it's a loooong post )

 

[Camino Chrissy]

thanks, I put a pin and will go through it latter (it's a loooong post )

Yes, long, but definitely worth the time to read it.

 

[Canche]

I wear waterproof boots and I am glad as it poured on day on the Primitivo and my feet did not get wet. Also, better support especially on down hill wita rocks.

 

[sdrn]

Greetings from Denver, Colorado, USA! After walking throughout most of Covid, I'm starting my first Camino in mid-May and am very excited. Last August I began having a bruised/ache under the 'ball' of my right foot. I saw a podiatrist who diagnosed sesamoiditis - a version of tendonitis related to two tiny bones under the first metatarsal joint.

I stopped walking, iced it like crazy, got new orthotics, and it got a little better. I finally went to a physical therapist who had me not spend most of the day in orthotics - because of the rigid platform, orthotics diminsh the ability of your own body to adjust your balance. Wearing orthotics is necessary when walking, but not all day every day as I was doing. He now has me doing exercises to strengthen the calf muscles that go 'down' to the foot, strengthening my butt muscles to improve my balance and ensuring that I keep the pad of my big toe connected to the ground to evenly distribute my weight on all parts of my foot. I'm thrilled to say that I have been successfully training since the beginning of February!

Good luck with healing your foot (and knee) issues.

 

[Carla M.]

I'm thrilled to say that I have been successfully training since the beginning of February!

Your story gave me hope. So much similar to mine, the excitement of doing the Camino and the need to overcome physical pains.
Hope to see you on the Camino