View Full Version : Foot Pain Question for Accomplished Thru Hikers
corso k-9
10-20-2007, 00:05
I did several hundred miles of the AT back in the fall of 2001 (600 or so)... I feel like my feet have always been somewhat compromised and I have Plantars Fasciitis (sp??)... in my left foot...
In spite of this, I would like to attempt a thruhike in 2009... so my question is this... will my feet ever make it, and am I setting myself up for a lifetime of foot problems after 2200 miles? Thanks in advance for any input on this topic.
SGT Rock
10-20-2007, 00:08
My reccomendation as one who has dealt with this too. Get a pair of running shoes fitted for your foot type. I will venture a guess and say you have high arches and need a cushion sole.
Sometimes boots are the worst thing you can do.
corso k-9
10-20-2007, 00:17
Iknow some people have even hiked barefoot, but isn't that kinda risky to try a thru hike without boots... for fear of twisted ankle or whatnot? I have considered lighter, better fitting shoes, but didn't know if they would be feasable...thanks
btw, first time poster... great forum!
Appalachian Tater
10-20-2007, 00:22
Many if not most people no longer wear heavy boots. You are less likely to twist your ankle if you have full motion of your joint and can better control where your foot goes. As long as they are don't fall apart, lighter and better fitting are where it's at. If you feel like high topped footwear supports your ankles, consider some lighter-weight boots at least.
corso k-9
10-20-2007, 00:27
what about cronic foot pain? does it ever go away after a thru hike? is there lasting damage?
I am dealing with plantar Fasciitis at the moment and worried about my hike as well. My podiatrist says I should be good to go but time will tell. More than likely I will have to wear custom orthotics.
I would suggest seeing a doc.
(I have low arches)
Appalachian Tater
10-20-2007, 00:33
There can be permanent damage. Most of the time it's not. I had a lot of trouble with my knees afterwards, could barely step up on a curb for a while. I don't know why that happened afterwards and not during, maybe from not snacking on vitamin I. No problems now other than excessive weight gain. If you have chronic pain of any kind see the appropriate type of medical provider, in a case of foot pain an orthopaedic foot specialist or maybe a podiatrist. If they can't help you with the cause they can help you with the pain. A lot of problems can be helped by physical therapy and sometimes a serious problem that can be corrected with surgery produces a disproportionately small amount of pain.
Try this: Fixing Your Feet (http://www.amazon.com/Fixing-Your-Feet-Prevention-Treatments/dp/0899974171/ref=pd_bbs_sr_1/002-8785060-5191227?ie=UTF8&s=books&qid=1192854943&sr=1-1)
My recommendation:
Light Pack, Light runners (well fitting, good support, good cusioning), keep daily mileage down!
From what I have seen, people tend to give in to the temptation to increase mileage as their pack weight and foot comfort increase. They do this to the point that their feet begin to numb, and get torn up just as bad as in the old style heavy pack, heavy boot days.
Go light weight, and reasonably increase your daily mileage, and you will be happy. Overdo the mileage and your feet will still be miserable.
Maker's Mark and daily foot rubs.
Lighten you load for sure. Find a nice pair of shoes that work for you comfort wise. See a podiatrist. If you get custom soles made instead of using superfeet or spencos make sure that they have some sort of fabric top so your foot doesn't slide on them with socks on. Your feet are gonna hurt no matter what. You just have to push through the pain. My feet are still sore but not quite as tender as they were when I finished in Sept.
HTH
GG
Mother's Finest
10-20-2007, 12:35
You mention a chronic problem. Bottom line for you is a proper set of orthotics that will allow your foot to function in the best biomechanical way possible. Because of the problems you mentioned, it is clear that your foot is not supporting your body properly. Add in the stress of day after day hiking, and you need additional support. Actually, you should treat yourself the same way as any person that spend the majority of their day on their feet.....
find a practicioner in your area that will make you this product. www.solesupports.com (http://www.solesupports.com) it is made for your body weight, activity level (and for a backpacker, the amount of weight you will generally carry)
shoes or boots will not matter, it is what you like and are happy with
peace
mf
Superfeet, daily rubbing, stretching, but taping my feet worked best for me.
Many different ways to tape with athlete's tape...I simply made a big "X" from metatarsal to heel, then one strip down the middle. Had to do this daily for several weeks but the pain did go away.
Good luck! Nothing worse than foot pain.
-Bolo
About the third day out I asked Mala how long it would take for the foot pain to go away. His answer was "However long it takes you to get to Maine." I winced, but he was right.
Of course, lightning your load and orthos will help but, many times you'll need to grin and bare it. It's a big part of the 90% mental.
max patch
10-20-2007, 13:19
I suffered through a bout of PF a few years ago. No way I could have done a thru if I had had the PF at the time.
The good news, at least in my case, is that the PF went away as suddenly as it appeared after about 6 to 9 months. There are plenty of stretching/icing regimens on the web.
I bet you'll be fine when 2009 rolls around.
I had plantar facsitis in my left foot. It was extrememly painful just to walk. I did go hiking with it after getting custom orthotics. Get the kind that they heat up first, then mold to your foot. After a mile of hiking the pain would actually go away. I was fine while hiking, the pain came back after I would stop hiking. Also, get a pair of Crocs. I know it sounds strange, but I would be in extreme pain and limping, I'd put on a pair of crocs and instantly the pain and the limp would go away. I wore crocs nonstop for a couple of months and my plantar problem is gone now. I still use my orthotics for any kind of hiking, but only when I hike. Get some Crocs. My doc told me they work because of the hard rubber sole, makes great support for the arches.
corso k-9
10-20-2007, 22:18
what are crocs?
Rift Zone
10-20-2007, 22:48
but isn't that kinda risky to try a thru hike without boots... I have considered lighter, better fitting shoes, but didn't know if they would be feasable...
Footwear needs change on an individual basis. I personally only wear my La Sportiva Makalu's when I'm doing serious mountaineering or snowshoeing. Otherwise, I go for as light as possible. I summited Mt. Shasta (14,162) in a pair of gore-tex North Face trail runners. Then again, there are others that shouldn't be walking across a lawn without some serious support. In general, the more experience you have with rugged terrain, the more you can lighten up on the foot wear. If you are concerned with twisting your ankle and such then perhaps you have cause to worry. I would recommend going with the lightest/most comfortable high-tops you can find.
what are crocs?
see http://shop.crocs.com/pc-15-4-beach.aspx?reqid=15&reqProdTypeId=41p&subsectionname=footwear§ion=products for an example
HIPOCKETS
10-21-2007, 07:29
All great comments about foot wear. I look for great fit and light weight in trail runners. I have custom insoles because of numb toes. They work great. Wish I had tried superfeet first they are about $120 less than the custom insoles I have problems with plantar facsitis if I walk miles on pavement around home but not on rough uneven terrain. I found the rotary calf extensions at the gym is the quickest way for me get relief from plantar facsitis
Route Step
10-21-2007, 21:46
I had an unusual reaction and still have it. My big toes near the tips, inside are numb. I think some other people had this happen to them also. We all wore different types of shoes so I don't think foot gear had anything to do with it.
warraghiyagey
10-21-2007, 21:49
I had an unusual reaction and still have it. My big toes near the tips, inside are numb. I think some other people had this happen to them also. We all wore different types of shoes so I don't think foot gear had anything to do with it.
That's as common as being winded and euphoric at the end of a 3,000 foot climb. From those I've known, you're in the minority if you don't experience this once in awhile if not frequently.
Jim Adams
10-21-2007, 23:29
Podiatrist didn't help me much, neither did a physical therapist but a sports chiropractor was the only reason that I completed the trail in 2002.
geek
Many if not most people no longer wear heavy boots.
I agree. I started out with heavy Mega-boots because I thought I had weak ankles. Once I switched to lighter trail shoes my feet were much happier. I retained stability and had good range of motion. I never returned to heavy boots again. You can get all the advise you want on what shoe to wear, but you have to try them on, get the best fit possible. With all the different varities of shoes and inserts available you should be able to make this work for you. Good Luck!
Appalachian Tater
10-22-2007, 10:39
I am guessing that wearing tall hiking boots might actually reduce ankle joint flexibility and strength in the long run by restricting joint motion. Have you ever seen somone's joint and surrounding muscles when a cast or other immobilizer comes off?
It is also advised to wear those back support belts only while actually lifting. The delivery guys who wear them all the time apparently weaken the muscles that are being supported.
I have plantars fasciitis (contracted this past April on trail) in my left foot and metatarsalgia in my right foot (ball of big toe).
I went to a friend who's a chiropractor for a work-up and am glad I did. He's ordering me custom orthotics for my flat feet (who knew?) and I'll be working all winter to correct some posture problems with the shape of my spine.
By next spring I plan to be a new and improved hiker (AT Hiker Mark II).
I suggest getting a good work-up from a podiatrist at the least and go to a chiropractor to see if posture problems are causing you to step incorrectly.
Mother's Finest
10-22-2007, 17:36
I have plantars fasciitis (contracted this past April on trail) in my left foot and metatarsalgia in my right foot (ball of big toe).
I went to a friend who's a chiropractor for a work-up and am glad I did. He's ordering me custom orthotics for my flat feet (who knew?) and I'll be working all winter to correct some posture problems with the shape of my spine.
By next spring I plan to be a new and improved hiker (AT Hiker Mark II).
I suggest getting a good work-up from a podiatrist at the least and go to a chiropractor to see if posture problems are causing you to step incorrectly.
Hey Newb,
Have you received your orthotics yet? Are they called Foot Levelers? If so, I am very interested to see how they will perform.
peace
mf
Jack Tarlin
10-22-2007, 18:49
I agree with the folks who've suggested seeing a specialist and looking into custom orthotics, which are expensive, but in some cases, a Godsend.
Also, make a real effort to keep your pack weight down as much as you possibly can.......the best oththotics or medical advice in the world, or the best footwwear, won't make much of a difference if you're grinding yourself down every day by carying too much stuff.
hopefulhiker
10-22-2007, 19:12
I agree with Jack on this on! The more weight on your feet the more they are going to hurt...
I started out with Vasque Sundowners and reluctantly went to Montrail hardrock trail runners. I didn't regret it one bit..
Also find out whether you are a pronater or a supinator. I will depend on what kind of shoes to get.. Mt Rogers outfitter in Damascus does a good job of fitting feet.
Also I would reccommend the Super feet insoles. They provide good support..
After having spent most of my life hiking in boots I trained and started my 06 thru hike in Montrail Hardrocks. I was wearing out my second pair by Harpers Feryy and suffering greatly from bad foot pain. I had switched to a different size at Damascus and used Superfeet in them. I massaged them rountinely, did streatch's, etc. But nothing worked and the pain was getting worse everyday. Many of my toes were numb and the rocks were killing me. Another thru hiker (Forest) at Harpers talked me into buying Vasque Breeze light hiking boots. Saved my hike. There were so many people wearing them on the north half of the trail that we were always joking with each other. I met 5 or 6 people like myself that had switched to them because the trail runners did not protect the bottoms of the feet sufficiently. Everyone loved them. I saw 10 people in them one day! And one pair easily made it all the was to Katahdin and a few more months after that. I am wearing out my 2nd pair now.
Anyway, the moral of the story is that everyone is unique and must find what works for them. I persisted with the trail runners far past where I should have. What ever footwear you choose, if you still have problems or the problems worsen, try something else. And I to would recommend the Crocs. They are sweet and oh so useful for water crossings too.
BTW: I had numb toes after my hike for months and my feet were too tender to walk barfoot on hardwood floors for about 10 months.
Wyo