davesenesac
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Post by davesenesac on Oct 5, 2018 8:28:33 GMT -8
All my hiking and backpacking life, I've had occasional bouts of sore feet after too much pounding down trails and routes. But last week was the first time it didn't go away after a few days that scared me enough to go on the web and research what might be going on. All summer something had been marginally bothering me on my right foot heel that at times ached enough to affect sleep. That WWW info enlightened me to injuries to the plantar fascia ligament, the largest ligament in the body that also serves as a foot cushion as fatty tissue overlays such plus thick leathery skin for those of us with lots of activity:
There is a ton of web information on heel pain as apparently a whole lot of other people suffer from such including many that are not hikers including runners, dancers, and overweight folks. Others on our board probable have been afflicted and know much more than this ignorant person so might add their two cents herein.
In my early 20s, on one of my early backpacking trips, I hiked 11 miles in tennies to Wood lake in Emigrant wilderness, recalling most awful sore feet much worse than any experience I'd had in military boot camp. In that condition the whole sole is evenly sore like one has been tortured by hours of pounding by a meat tenderizer. On some of my trips during the recent couple decades carrying over 70#, recall having to stop every few minutes, not because of muscle fatigue but rather because my feet soles were too sore. Usually would be fine the next morning. And through the years given a penchant for extra heavy carrying weights backpacking, can recall other miserable sole of foot episodes that usually cleared up overnight though a few may have lingered for as long as 3 or 4 days.
On the web there is much associated direction towards wearing special shoes and socks and their sales but the sage advice I gleaned is to simply stay off one's feet long enough for the condition to clear up by itself and then warily return to whatever activities. It has now been a full week since I returned from the field on a fall leaf photo road trip where I hiked too much and since then have stayed home mostly looking at my computer while walking gingerly on front toe pads. Yesterday with the soreness down to one spot on my right foot where the ligament attaches to the heel bone aka medial calcaneal tubercal, I fashioned up a replacement 1/4" thick foam pad to put into my boot with a hole cutout for the sore spot and that seems to allow my walking about firmly on my heal without worsening the soreness as it has continued to improve.
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JiminMD
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Post by JiminMD on Oct 5, 2018 11:15:35 GMT -8
Last month I was diagnosed by a podiatrist as suffering with plantar fasciitis. Usually my arches are the worst and it is debilitating if I try to push through the pain for to long. He recommended custom inserts for my running shoes and physical therapy. The PT has done a lot of good to help me loosen up the good and calf.
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foxalo
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Life is infinitely stranger than anything the mind could invent.---Sir Arthur Conan Doyle
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Post by foxalo on Oct 5, 2018 17:39:42 GMT -8
I suffered with it for over two years. I did PT for several months, wore inserts, and still not too much relief. I watch the kind of shoes I buy. No longer are cute sandals or heels an option for me. I found that Brooks sneakers work best on my feet, so I will wear no other. My feet have been happy since.
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Post by autumnmist on Oct 6, 2018 20:01:48 GMT -8
JiminMD , and foxalo , sorry to learn of your discomfort from plantar fasciitis, and davesenesac, with your experience of sore feet as well. My problem is "old feet." From experience, I'm learning that foot discomfort can come with age as the fatty padding on the feet disappears (unlike fatty padding elsewhere). The bottoms of my feet have lost almost all their cushioning; I've gone from one good Dr. Scholl's insert to wearing double inserts. And it's harder and harder to get comfortable shoes. I'm glad you were able to get relief from the PT, and keep it up after you finish the course of therapy. If you walk on floating floors, it's easier, but not all buildings have floating floors. I can always expect discomfort when I know I'm on a concrete floor.
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rebeccad
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Post by rebeccad on Oct 13, 2018 8:57:35 GMT -8
I’ve had it on and off for two or three decades. I wear custom insoles, which help immensely, though some OTC insoles out there now might be just a s good. Main thing I remember is that when I first got these, it honestly felt like golf balls under my arches—they were that curved. That feeling went away in a hurry, and now I wear the insoles in all my shoes (I have 2 pair and shift them around as needed). Once in a while I get hints of a recurrence, and focus on stretching, roll my feet out on a tennis ball, etc. autumnmist, standing on a concrete floor is the worst! |
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Post by autumnmist on Oct 13, 2018 11:01:39 GMT -8
The subject of PT reminds me of something I learned years ago. I don't know if this policy still holds, but if it does, it's a less expensive and in my opinion good method to get more therapy.
Other than one time when I got PT at a commercial PT facility, I always got PT through hospital facilities. Sometimes the doctors were affiliated with that hospital, sometimes not. Once the script was written, I could have it filled at a commercial or hospital therapy place.
The therapists were top notch, the facilities were clean and very, very spacious, not cramped like the commercial place was. My favorite was in a new extension of a hospital bordering on a wooded area. One day I was able to watch 2 sandhill cranes meandering around the area while I was on the treadmill.
But the best part was that at that time (mid 2000s), the hospitals offered 2 months continued therapy at a rate of $25 per month. It's probably more now if that policy is still in effect. I just had to choose good times and go when there weren't that many medical insurance "paying" clients there. My therapist wrote out a workout plan for me and I could spend as much time as I wanted as long as there wasn't competition for the machines. There was no interaction with the therapists though, other than cordial greetings.
One of the hospitals was acquired first by one commercial entity, then another, and is now held as an asset for remote management, trimming here and there and generally cutting services and quality. The other is I believe still a Catholic hospital, so hopefully it would still be offering extended therapy at a reduced rate.
And yes, concrete floors are awful! rebeccad, I had the same experience with some expensive prescription insoles. The arch was so high it made my feet roll out. I just couldn't wear them without becoming bow legged and feeling like a duck when I walked. I'm kind of surprised that you were able to get used to them, and still hike, but your insoles were probably better fitted than mine. Were the insoles specifically prescribed for plantar fasciitis or for some other issue?
I've been wondering also if wearing heeled shoes, including the higher heeled shoes, may have been a contributing factor since for years they forced my foot up into an arched position. My thoughts are that perhaps that weakened the arch. Or, maybe it's just old age.
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rebeccad
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Post by rebeccad on Oct 13, 2018 11:33:15 GMT -8
Were the insoles specifically prescribed for plantar fasciitis or for some other issue? Yes, specific to PF. They didn't make me adjust my walk, but I do remember that the doctor had me adjust to them slowly--wearing them for short periods at first, working up to all day. I've heard some people being prescribed to wear heels (not super high ones, but still heels) because it puts you on tip-toe, which stretched the arch. I'm dubious, and wouldn't have tried it even if the MD had suggested it, since heels are so bad for so many parts of you. |
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davesenesac
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Our precious life is short within eternity, don't waste it!
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Post by davesenesac on Oct 15, 2018 7:10:00 GMT -8
I was out hiking around doing fall leaf photography in Mono County last week. Injury was still noticeable and my walking about did not help it improve, that I expected. After days hiking it is only slightly worse and obvious is slow to fully heal so I expect to be walking by stepping mainly on my fore foot for awhile. However with the neoprene footbed I made then put in with the cutout hole, it was reasonably ok. Now back home processing images, I'll have several days where I won't need to walk much.
Saw some PF insoles at drug stores and they seemed too large and probably were not for my specific issue where the ligament attaches to the heel bone. Plan to drive over to the below business in Fremont that has a large selection of all kinds of foam and rubber and will ask for some thin sheet high compression closed cell foam. My supply of neoprene is also depleted that I find occasional uses for. A few years ago I bought a used ($90 new) heavy duty aerobics mat for $30 there that I use on my Forester bed to sleep on as it is a unique materials shop to be familiar with.:
www.bobsfoam.com/
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Post by trekkerman on Nov 17, 2018 8:37:14 GMT -8
Sit down. Take off your socks. Turn on the TV. Try picking up golf balls with your toes and arch. Work on it. Another: Get two bottles of beer from the fridge. Sit down. Put one bottle on the floor and roll it to and fro with your bare feet while drinking the other bottle. PT will go away. It just takes time. |
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davesenesac
Trail Wise!
Our precious life is short within eternity, don't waste it!
Posts: 1,710
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Post by davesenesac on Jul 2, 2019 9:51:36 GMT -8
My 6 day backpack up the South Fork of the San Joaquin River into the John Muir W and Kings Canyon NP caused my right foot plantar fascitis heel pain to begin to re-appear so by mid trip began being careful how I placed my right foot down with each step. On the trip carrying weight was about 56 pounds (I weigh 135#) though about 10# less than I carried on a 9-day group trip last August when heal pain started. Although I've been fairly active the last few months, only actually carrying such heavy weight ever allows reaching a condition to actually do so. Thus the usual warm up trip to start the summer backpacking season. Unfortunately I unwisely did not bring along the foot pad I customized with a neoprene hole cutout for the tendon heal attachment point.
On this trip, my first 2 days were modest 4 mile efforts with up verticals of less than 1k feet. Note this was mostly on the JMT/PCT. Each day, both my feet became moderately sore that always happens and muscles were saying that was enough for this senior. And of course overnight in my tent am feeling my feet as to where it is sore. Thus noticed pain of concern was at the same heel bone attachment point. The pads behind my toes always get sore and they were then too however overnight such pain always disappears. I never get any arch pain that many with the condition have.
Following days as a semi base camping itinerary, I moved my camp short distances of 2 miles, 1.5 miles, and 1.5 miles. Each day I did considerable rambling about with my weighty photo gear adding more miles. It was only by day 4 that my feet seemed to be less affected by the efforts. On day 6 I carefully hiked out 7 miles and had less pain than after the first 3 days. Now 3 days later the minor heel pain is gradually less tender. I'll be moving the customized foot pad between my shoes again and even after all pain is gone, now understand it can come back if carrying a heavy pack.
The below shows a view from where I steeply climbed up 500 feet from the river and trail for a view of the cascades out of Evolution Valley and snow melt swollen Evolution Creek that junctions with the river below the frame. In the background are 13.7k Mt Mendel and Mr Darwin with the latter 13.8k.
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