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View Full Version : Will Plantar Fasciitis End My Thru-Hike?



heather_
02-08-2017, 22:02
I was just diagnosed with plantar fasciitis, i'm getting a cortisone shot this upcoming Monday. (planning trip for March 16 btw). I suppose i've been dealing with this pain for 6-7 months now and i'm really concerned if this will affect my thru-hike immensely. obviously I plan to give this hike my all, but this is just horrible news after months of planning. What are your thoughts? not really sure if I should postpone my trip until late march or if that would make a difference. What advice can you give me? Thanks :( <3

Wyoming
02-08-2017, 22:22
heather

We all feel for you.

Unfortunately asking us for advice on how to fix this kind of injury is more than we are capable of helping you with. What you have is a serious issue and known to be difficult to deal with. And it often lasts some time - as your 6-7 months indicate. Occasionally some heal up quicker.

In my experience of watching people try and overcome this injury the thing that 'seems' to be the worst thing to do it to try and push past it by just gritting out the pain. That never seems to work. Don't fall to the temptation.

This injury is normally caused by overuse when one is not in full condition. And maybe somewhat due to shoe choice and, always possible, some mechanical issue. And other things I don't know about too.

I expect your doctor gave you some advise. Follow it until it works or you are convinced it won't.

As to starting in mid-March. If the injury is not healed - postpone it. To start when you are not healed is begging for worse problems. You could screw up your hiking for a long time.

You can still start as late as 1 May and go all the way. There is no requirement you actually go all the way either. Be flexible and take care of yourself. You did not sign a contract to do any of this. Get well first and worry about the rest later.

Sandy of PA
02-08-2017, 22:34
I tried a long hike in with Plantar Fasciitis in 2015. I gave it up after 230 miles as I was getting worse as I started hitting more rocks. Over winter I did stretches and tried Hoka One One Clifton2 shoes (very cushioned) and had no problem hiking over 400 miles last year. I did not go the cortisone shot route, my doctor saves that as a last resort if nothing else works. She was very clear that it can take as long as a year to heal, and I still do calf stretches every day.

jgillam
02-08-2017, 22:37
You probably already realize this but, this type of pain is not something you can push through. It may take up to a year to heal...who knows?

I certainly feel for you. I've been battling PF for 7 months now myself and it's freakin' miserable. A strong oral steroid has been my only reprieve and it never lasts.

I had PF 7 years ago as well and it took a year to heal that time and I wasn't hiking on it.

Best of luck to you...I'd postpone and give it time to heal. The shot might give you some relief and the confidence to start the trail but, if it wears off a month into the trip, you won't be camper...or hammocker if that's your style.

FiftyNine
02-08-2017, 23:04
Had it last summer with a heel spur, I stopped hiking for about 2 1/2 months. Have not had any problems since. I did take my time getting into regular hiking again.


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gracebowen
02-08-2017, 23:19
When i had it i lost 20 lbs and it went away. Not saying you need to or not. Only you know that.

ScareBear
02-08-2017, 23:26
At age 19, this almost certainly an over-use issue which is why your doc is quick with the cortisone injection. The healing time at your age will be far shorter than the 1 year most of us elders get stuck with.

That said, you should be resting it and in an immobilizer boot, following your doctor's instructions. You are a month out of starting and you are getting the injection next week? I've got some bad news for you....

Just delay your start until you are 100 percent. That will improve your chances of finishing....

Maineiac64
02-08-2017, 23:37
I have had severe PF in both feet and have had every treatment known including surgery. I found relief from being professionally stretched by a physical therapist with deep massage on the tendon. The PF tendon is part of system that runs all the way up leg and butt. Many people use rollers on feet and calf, hamstring, butt. I would also try out many inserts that might help too. If you are feeling better head out but be sure to take care of it with stretching as you go and if you have to rest it more so be it, it would suck. Good luck.

Engine
02-09-2017, 04:52
Don't give up yet! As a CPT, long time runner, and hiker, I've both had and seen PF many times. More than once a simple change of footwear has solved the issue for me and even allowed extensive activity while it healed. PF is simply an aggravation of the plantar fascia which comes from over-stretching the connective tissues from the insertion point at the heel to the forefoot. Like all connective tissue injuries it tends to heal slowly, and due to the nature of it's location, PF is even slower to heal than most simply because we re-injure it constantly during the healing process. It starts the slow healing process overnight, until that first morning step, which usually hurts like heck and sets things back 99% again.

As for some good news, I have a friend who is an accomplished triathlete and at age 45 a cortisone injection allowed him to get right back to training within a week or two. That's not always the case, but as already pointed out, you are young enough to heal fast if you give it enough rest.

Here's some things which will help. DON'T walk bare foot, ever, until it has had time to heal. Get a snug fitting pair of pull on shoes with arch support and put them next to the bed at night. Whenever you get out of bed, pull them on before you take even one step. They need to fit snug, so flip flops won't work, trust me on that one.

During the day, try rolling your arch over a frozen water bottle for a few minutes at a time. A tennis ball is excellent once you begin to heal a little more because you can put greater pressure on it and stretch the PF a bit farther, but wait until you are pretty well on the road to recover before you try to really improve flexibility or you might re-injure it again.

Get some shoes with arch support that are a bit stiff (resistant to bending) for everyday walking and make sure they have the correct "break point". By that I mean when you pick up the shoe and bend the toe upward, it should bend at the ball of the foot ONLY, not back toward the arch. A shoe which has a break point too far back will only contribute to your problem instead of helping. Many hiking shoes have a rock plate built into the sole and this helps to stiffen the shoe for this purpose as well.

If after a couple of weeks you're improving and your doctor gives you the green light, try a 1-2 mile easy walk with hiking shoes having the characteristics described above. If all goes well, you can slowly increase your mileage and who knows, maybe even be able to start your hike on time.

If things work out and you can hike, plan for low daily miles the first few weeks. Good luck!

Traveler
02-09-2017, 08:00
I was just diagnosed with plantar fasciitis, i'm getting a cortisone shot this upcoming Monday. (planning trip for March 16 btw). I suppose i've been dealing with this pain for 6-7 months now and i'm really concerned if this will affect my thru-hike immensely. obviously I plan to give this hike my all, but this is just horrible news after months of planning. What are your thoughts? not really sure if I should postpone my trip until late march or if that would make a difference. What advice can you give me? Thanks :( <3

While well intentioned advice here certainly, what does your medical professional say about this? If you've not gotten their opinion, it would be well worth the time to get it, then follow it. Pushing through injury or medical conditions frequently do not end well and though you may not get the answer you want, you will get the answer you need.

JC13
02-09-2017, 09:09
I had it in one foot and six months of SuperFeet green later it seems to be gone. I used those when I did my section last year but that wasn't a thru so YMMV.

Odd Man Out
02-09-2017, 09:23
I have had PF in the past. The first time it seemed to be triggered by playing raqueteball. The last flare up by wearing a new pair of shoes. I have only done short section hikes, but always worried hiking would cause a flare up. However hiking has never triggered a problem for me. So while it is a concern, it isn't a foregone conclusion you are doomed.

Don H
02-09-2017, 10:22
Engine has good advise.

I've had PF twice now, once due to overuse by using a Nordic Trac at its greatest angle, the other due to lousy work required shoes. Both times it took me about 6 months to get over it. Getting PF during my thru was a real concern to me since I knew that once you get it you are ore likely to suffer a reoccurrence. Luckily that didn't happen.

Were you training for your thru when you started with the PF?
Are you wearing stiff lasted shoes (assuming you're using trail runners)?
Are you using inserts such as Superfeet?

During my training and while on my thru I changed shoes every 500 miles. Most people tend to use shoes until they wear out and don't realize that the shoe's inside support is what fails first.

IMO having the right shoes for you is the most important gear choice you can make for a successful thru. When buying shoes try to fold them in half, the more resistance the better.

MuddyWaters
02-09-2017, 10:25
Find a Good Feet store near you.
Pay them a visit.


Metatarsal rise in hard orthotic removes tension from plantar fascia.

LongBlaze2019
02-09-2017, 10:34
I've known folks who have developed it on the trail and finished. I'd say do your best to take care of it before you leave. Roll your foot out 3 or 4 times a day and they make insoles for people who get it/have it.

Ender
02-09-2017, 10:43
I'd suggest seeing a podiatrist and inquiring about custom fit orthotic insoles. That's what I did when I had PF, and it helped tons.

That said, there did come a point when the orthotics actually got in the way of your foot healing. At some point, I needed to stop wearing them to let my feet get back to 100% on their own. My Dr. warned me about that though, so I was ready for it when it happened.

Harrison Bergeron
02-09-2017, 21:25
I was just diagnosed with plantar fasciitis, i'm getting a cortisone shot this upcoming Monday. (planning trip for March 16 btw). I suppose i've been dealing with this pain for 6-7 months now and i'm really concerned if this will affect my thru-hike immensely. obviously I plan to give this hike my all, but this is just horrible news after months of planning. What are your thoughts? not really sure if I should postpone my trip until late march or if that would make a difference. What advice can you give me? Thanks :( <3

You got the shots? Ouch! But a buck says you'll be fine a month from now. Seriously -- it's a miracle cure (but takes a couple of weeks).

I struggled with Plantars for a year before my hike. Tried everything -- about a dozen inserts, all the exercises and night splints. Nothing helped, but I wasn't going to let it stop my hike -- and then about week in, I realized my Plantars was gone! Wow! All that walking (in excellent footwear) stretches the tendon like no exercise ever will. But then three months home it was back worse than ever. So I finally tried the shots. Cure! Two years now, still no repeat. I think Plantars is an injury that just won't heal without help. But there is probably something you're doing that caused the injury. In my case, I think it was the cheap flipflops I wear around the house. I switched from Crocs to Oofos, which have a lot more padding.

Anyway -- You'll be fine.

shelb
02-10-2017, 00:46
your doctor gives you the green light

, !

When you have that, go for it!

Feral Bill
02-10-2017, 00:58
If and when you go, put a lot of effort into footwear selection. This does go away, eventually, don't invite it back with ill fitting/unsuitable shoes.

Engine
02-10-2017, 07:09
While well intentioned advice here certainly, what does your medical professional say about this? If you've not gotten their opinion, it would be well worth the time to get it, then follow it. Pushing through injury or medical conditions frequently do not end well and though you may not get the answer you want, you will get the answer you need.
It's pretty apparent she has already been to the doctor...

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Traveler
02-10-2017, 07:44
It's pretty apparent she has already been to the doctor...

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Yes it is, for the shot anyway. Equally apparent the MD wasn't asked their opinion about a thru hike of the AT given the question. Or, if they were asked, the OP didn't like the answer.

Engine
02-10-2017, 07:49
Apparently the doctor wasn't asked about a thru hike too.
I don't see any mention of not telling her doctor. But the important part of the message is that you're advice to confirm everything with her physician is spot on, as many of the replies echoed.

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doeontrail
02-11-2017, 13:34
I suffered from plantar fasciitis for 2 years. Tried everything...then a marathon runner suggested a prescription med called meloxicam(mobic). I talked my MD into trying that. I also taped my feet and stayed off hard surfaces (hiking trails with uneven surface was better) and within a month it was gone. Life is good.

RockDoc
02-11-2017, 16:12
My wife and I both had it, from running not hiking.
It's a problem worthy of getting professional help. The trail will wait until you are healthy.

Tundracamper
02-11-2017, 21:20
I had it pretty bad. Had to stop running. Went to a sports medicine specialist. Suggested I get shoe inserts from WalMart. I got the Dr. Scholl's active model. That was about 2 years and about 900 miles of running ago. It's gone completely. If you haven't seen a specialist, I suggest you do.

KDogg
02-11-2017, 23:47
I had PF pretty bad several years before my thru. Got the shots and it was like a miracle. PF was completely gone for years. Had a brief flare up on the trail. Got some KT tape and applied it like the videos on youtube show. Eased the pain significantly and it went away completely after a few weeks. Can't recommend KT tape enough.

Praha4
02-11-2017, 23:57
where is he going to give you the cortisone shot? if the shot is directly in the heel, I STRONGLY discourage it

reason I ask is I dealt the chronic achilles tendonitis over several years, it flared up very bad in 2014-15, had to cut short 2 AT section hikes due to it.
I gave in and allowed a podiatrist to give me cortisone shots in the heel, two shots over a 3 month period.

I ended up with a torn achilles tendon on an AT hike in Virginia in spring 2015. Had surgery for the torn tendon in August 2015.

that surgery is NOT fun, a very long recovery. Wasn't hiking again for 6 months to a year.

have you tried just resting the foot....working on recommended stretches....recheck your footwear

good luck and take it slow on the trail when dealing with this, give it time to heal

trobichau
02-12-2017, 20:11
Find a Good Feet store near you.
Pay them a visit.


Metatarsal rise in hard orthotic removes tension from plantar fascia.

I had 2 injections and it kept coming back. I went to the Good Feet store and spent $1000.00 on shoe inserts. It was honestly the best $1000.00 I've spent. No longer have any problems with PF or heel spurs. $1000.00 sounds like a lot but to be pain free is priceless.



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booney_1
02-12-2017, 20:23
Engine's advice is good. I'd also suggest using a PF sleeve such as Feetures. Also stretch your foot before you get out of bed in the morning by pulling the toes back. The Feetures PF sleeve solved a problem I had been struggling with for weeks.

shelb
02-13-2017, 00:57
After completing a 110 miles upper PA AT hike in 9 days, I had PF pretty badly for a good 2 weeks... Since then, I have always purchased Smart Feet inserts for my shoes - to "pad them up."

I also do not focus on jumping "rock to rock" - rather - I look to jumping on the dirt areas instead...

Buzzwhite
02-14-2017, 22:32
OP, I've got no experience with PF, but keep in mind you can push back your start date and flip-flop.

ImAfraidOfBears
02-16-2017, 05:01
I was just diagnosed with plantar fasciitis, i'm getting a cortisone shot this upcoming Monday. (planning trip for March 16 btw). I suppose i've been dealing with this pain for 6-7 months now and i'm really concerned if this will affect my thru-hike immensely. obviously I plan to give this hike my all, but this is just horrible news after months of planning. What are your thoughts? not really sure if I should postpone my trip until late march or if that would make a difference. What advice can you give me? Thanks :( <3i would recommend you not train at all for the trail and rather rest your feet, this might be the only way you are going to complete this year. PF only gets better with rest.

egilbe
02-16-2017, 06:47
http://sectionhiker.com/plantar-fasciitis-and-compression-socks/