Severe foot pain and travel

April 4, 2019 5:44 AM

Recently started to have some foot pain in the past week or two and suspect it's plantar fasciitis. Has gotten much worse in the last 24 hours and I have to leave on a can't-delay international trip on Sunday. What can I do to make this work?

I've had off-and-on foot pain over the past year but have always attributed it to having a very active job (8-12 hours/day on my feet is not unusual) plus wearing out shoes. It flared up again last week so I bought new shoes last weekend. After a particularly brutal work day yesterday my feet were so sore I literally couldn't walk. It's bad enough today I had to call in sick - no way I can hobble around all day like this. After googling I think I have textbook plantar fasciitis.

Complication: I'm leaving for Chile on Sunday for work and cannot delay or cancel. I'm starting to worry about the flight itself - it's via three airports (including a connection at massive ATL) and will involve a ton of walking. Also the work itself will involve a ton of walking - I will be on my feet all day, every day. Not to mention that'd I'd of course like to see some of the city while I'm there which means even more walking.

So what can I do to improve this quickly? Only 3 days means I dont have time to see a doctor, let alone a podiatrist, before I leave (I have to pack and do a million other things too). I called in sick so I can ice and rest the foot a bit today, but I dont know what else to do. Any inserts? Stretches? Worst case, any suggestions for getting around airports and Latin America with a hurting foot?

posted by photo guy to Health & Fitness (33 answers total)

Ibuprofen, and ice your foot as much as you can.
posted by hydrophonic at 5:47 AM on April 4, 2019

Pick up an orthotic and replace the insoles of every pair of shoes with this orthotic whenever you wear them. I prefer Superfeet, which you can often find at athletic shoe stores. Scholl's will do, but are not as good as Superfeet.
posted by eleslie at 5:51 AM on April 4, 2019

An anti-inflammatory is essential. Naproxen worked best for me.
posted by TheRaven at 5:55 AM on April 4, 2019

I'm dealing with a similar issue. The best thing I've found so far is a spikey foot massage ball, like this, that I use nightly and/or first thing in the morning. I bought it on a whim, and I was shocked how much it helps after a run or a day of walking. It's small enough that it packs easy and I bring it whenever I travel.

I've also added insoles specifically labeled for planter fasciitis in most of my shoes.
posted by The Man from Lardfork at 5:57 AM on April 4, 2019

Can you get hold of socks or a night splint before you go away? Wearing something like that while you sleep will really help stretch everything out. If you have access to kinesio/zinc oxide tape you can also try taping your foot (I did this while I was walking around on vacation a few weeks ago during a plantar fasciitis flare and it really helped).
posted by terretu at 5:58 AM on April 4, 2019

Once, when the throbbing was really bad, I taped up my foot with duct tape per a video I found on youtube. Relief was immediate.
posted by TWinbrook8 at 6:02 AM on April 4, 2019

Take a golf ball and you can use it to massage the foot while on plane and in evenings. Also yes liberal application of ibuprofen and ice.
posted by SaltySalticid at 6:18 AM on April 4, 2019

I have this as well. I have luck with the spikey foot massage ball, stretching my hamstrings (whenever my heels hurt really badly, my hamstrings are always tight as hell). Sit on the floor and point your toes straight up and then flex them forward. Do this while, watching tv or whatever. I also get a thin towel (a yoga strap or, like, a belt from a bathrobe would work even better) and loop it around my foot and stretch against it (gently!). And Advil. This helps A LOT.
posted by Aquifer at 6:25 AM on April 4, 2019

Delta has a bit on their website about how to request a wheelchair - I would assume that your airline of choice probably has a similar area on their website detailing how to ask for assistance if you need it. Per Hartsfiled's website, you go through your carrier to get assistance, so that is where I would start.
posted by Medieval Maven at 6:26 AM on April 4, 2019

I'm wondering if those socks for flying - the pressure ones (I'm blanking on name, got when I was pregnant) might also help. Maybe they would help other times than just the flying portion of the trip. Would need to look at label/information.
posted by PistachioRoux at 6:29 AM on April 4, 2019

A friend of mine swears by using a frozen .5 liter Poland Spring bottle of water as a roller under his foot.
posted by Jahaza at 6:31 AM on April 4, 2019

Thanks all! Going to order some of those spikey balls right now and will bring some extra Ibuprofen w me. Pain was excruciating when I woke up this AM but is much better now, ice+rest does seem to be helping. I doubt my hotel room will have a fridge, but maybe I'll just bring ziplock bags and ask room service for ice? I am flying Delta but shouldn't need wheelchair assistance so long as it doesn't get any worse - fortunately I have a 3+ hour connection both ways.

Will leave question open in case anyone else has suggestions/thoughts.
posted by photo guy at 6:35 AM on April 4, 2019

I've found that I can reliably relieve plantar pain with leg stretches. You can find a million of these online but here is the one that helps me the most:

Place one foot onto a counter or railing at waist level with toes up, hips square. Position plant foot at a 45 degree angle to hip. Slowly rotate raised foot to the left and right about 10 times. Change plant foot angle to parallel and repeat. Repeat in opposite position.
posted by pilot pirx at 6:44 AM on April 4, 2019

You don't mention where in Chile you're going, but if it's Santiago, the subway is reasonably-priced, clean, safe (IME) and easy to use, so make the most of it to minimise your walking. The funicular from Bellavista followed by Cerro San Cristobal cable car would be a touristy thing you could do sitting down. The funicular's about a 10 minute walk from Baquedano metro.
posted by penguin pie at 6:52 AM on April 4, 2019

Bring a few pairs of shoes, even with an orthotic switching them up a lot helps
posted by genmonster at 7:03 AM on April 4, 2019

This has been my life for about 18 months. In addition to molded arch supports in my shoes, I have a morning and an evening routine that has been helping, following the advice of my podiatrist.

Morning: immediately upon waking, slide feet off the bed to the side, turn toward bed touching mattress for support, "pump" feet up and down alternating (it's like toe raises, but alternating feet) about 200 times. After this, lean forward against a wall with heels flat on the floor -- this one is trying to stretch your achilles tendons. All in all this takes about 30 minutes.

Evening: Ice feet -- either by rolling a frozen water bottle or wrapping in an ice wrap (you can buy these at the drugstore and keep them in the freezer). When out of town, I have done this with ice in plastic bags, as long as you have a washcloth or other cloth in between your foot and the ice bag.

This has helped me a lot over the past few months. Good luck!
posted by blurker at 7:06 AM on April 4, 2019

I'm sorry the pain is worsening. A plan you might consider is buying a cheap foldable wheelchair to bring with you. Having it will be a nice backup, ensure you can get around when the pain is unbearable, and reduce the pain-related distraction during work.
posted by nicodine at 7:17 AM on April 4, 2019

I find taping to be surprisingly helpful for foot issues like this. I had a very shortlived case of plantar fasciitis (diagnosed by doctor) and kept it taped for a week. Not sure if the taping itself helped or it went away on its own, but the taping provided immediate relief while whatever cured the root cause. Google plantar fasciitis for lots of options, but I believe my getup was something similar to this:
https://www.youtube.com/watch?v=Z9l4HKoB2Is

(Not quite so much tape on the top of the foot though but I guess ymmv)

And KT tape sticks super well, for days and in the shower!
posted by Tandem Affinity at 7:41 AM on April 4, 2019

best thing for PF is rolling foot out on a frozen water bottle. That doesn't help you on your trip, unfortunately.

For me the green superfeet orthotics help, and you can get them at running shoe stores, sports stores, comfort shoe stores.

The pain is worst when you wake up because your feet have spent all night contracted, because they flop into that position when you lie down. Stretch and ice first thing, and throughout the day.
posted by fingersandtoes at 7:42 AM on April 4, 2019

Seconding the recommendation to tape. PF is an overuse injury of the connective tissue on the bottom of the foot; taping from ball or blade to heel takes some of the load off the plantar fascia. Duct tape would probably work, but I've always used regular athletic tape and built up layers. Point your toe, run a strip from the ball to the outside of the heel and up to a little over the ankle joint, then run a second strip from the blade to the inside of the heel, and keep overlapping until your sole is covered. You may need to run an anchor strip around your ankle, but as long as your skin is clean and dry and you put on a sock, it should hold.
posted by disconnect at 7:49 AM on April 4, 2019

Strongly recommend packing a roll of sports tape for the aforementioned foot taping in your luggage, in case your current management plan doesn't work. I haven't had PF issues in about 1.5 years, but I still keep a roll in my travel makeup bag in case it hits (ie if I get lazy with exercises/stretches that keep PF at bay). Relief for me was immediate upon taping. Plus the packed tape has come in handy for other non-PF things while traveling (viz. MacGuyver).
posted by neda at 7:56 AM on April 4, 2019

Grab a pair of basic Birkenstocks if you can. The molded sole stretches the foot in a way that relieves pain. Counterintuitively, rigid soles are better.

And be prepared for this to take a while - my acute phase lasted a good few months. Start brainstorming accomodations for your job, because otherwise it won't have time to heal.
posted by I claim sanctuary at 8:45 AM on April 4, 2019

If there's any chance you can get to a doctor before you go who is willing to give you a cortisone shot, this might be your best bet. All the above advice is great, but plantar fasciitis is a slow-healing injury. I've gotten cortisone shots for it and brought my pain to zero in about 36 hours.
posted by tangosnail at 9:08 AM on April 4, 2019

Another issue is being sure to use shoes with good arch support, and don't walk around barefoot (like at all). Over the long term, you'll want to wear shoes without heels; in the short term, a short heel may help reduce the pain because your foot won't be flexed as much.
posted by suelac at 9:19 AM on April 4, 2019

Superfeet superfeet superfeet.

Only thing I've tried that works for me.
posted by booooooze at 9:55 AM on April 4, 2019

Nthing that leg stretches, hamstring specifically, helped my PF immensely but that is the long term solution. One thing that helped in the short term, in addition to ice and insoles, was taking my first steps in the morning as a side-to-side shuffle with flat feet instead of a head-on step where I roll the bottom of my foot.
posted by soelo at 10:16 AM on April 4, 2019

If your shoes don't accommodate insoles well, you might get some relief from Sockwell's plantar fasciitis socks --they're quite tight around the mid-foot and provide some support and gentle compression. Here's some short ones on Amazon that have Prime shipping, but they definitely make some taller ones as well.
posted by duien at 10:29 AM on April 4, 2019

Pain that is worse on waking is a hallmark of PF. I don't flex my feet when I'm asleep, so the calf muscles are contracted all night long, and the first few steps out of bed in the morning were just awful. I got a brace for sleeping that kept my foot flexed when mine was at its worst, but I have managed it successfully for a few years now with lots of stretching. For me, stretching my calves is more beneficial than hamstrings, but bodies vary. Echoing the suggestions of rolling on a frozen water bottle or other myofascial release tools like balls (spiky or no), inserts and rest.
posted by danielleh at 10:29 AM on April 4, 2019

Another no-equipment stretch that really helps is standing on a step with just the front bit'o foot and flexing and up and down a bit.

Morning will be worse. As will be anytime you sit immobile for a time (get up and walk around on that plane!)
posted by DigDoug at 11:52 AM on April 4, 2019

Just a small note, if you decide to bring any sort of athletic or duct tape with you, make sure to pack it in your checked luggage, not your carry on. I've had it confiscated from me a couple times by security!
posted by hasna at 12:52 PM on April 4, 2019

Low-dye strapping can be astonishing effective for symptomatic treatment of plantar fasciitis. Note, it's almost literally a band aid solution, it's to help you get back on your feet, not long term treat the issue.
posted by smoke at 3:32 PM on April 4, 2019

Doing this stretch regularly has pretty much cured my PF. Works best with a half dome block. If you don’t have that, use a rolled up towel. Google Katy Bowman for more exercises that will help. Good luck!
posted by fozzie_bear at 7:45 PM on April 4, 2019

Had a bout of this a few months back. Remedied with:

1) stretching calves - foot on step, ankle hanging off - let ankle drop. Hold for thirty seconds.
2) rolling pin under the feet
3) superfeet (green) inserts. I feel like these were the biggest factor for me.
posted by backwards guitar at 12:44 AM on April 5, 2019