The arch nemesis of the backcountry.
June 7, 2019 3:36 PM Subscribe
I'm going on a three-day, 30-mile backpacking trip in exactly 36 hours. I'm semi-successfully holding off an advancing case of plantar fasciitis. I can't cancel or postpone the trip. What can I do - now and then - to fend off any flare-ups along the way?
(For starters, I've seen this recent question, but the long-distance hiking / far-from-civilization / limited-carry aspect felt like it might require an extra bit of advice.)
I'm already icing every morning, taking a NSAID twice daily, rolling out my fascia with a spiky rubber PT ball throughout the day, and wearing those splint sock things to bed. So far I don't have any serious pain - just that ominous weird itchy irritated feeling - but I know it's a borderline case.
Once I'm out there, ice won't be an option, obviously ... but I'm taking most of my PT gear with me. I'll be hiking along cool river water most of the way, so I'll be stopping often to drink, and my trip ends at a sulfuric hot spring, so there is relief to be had. But I'm concerned about those long, ten-mile stretches, both in and out.
The good news is that I have zero pain in my hiking boots -- they seem to have the absolutely perfect amount of support, more comfortable than any of my other shoes. But just sitting around at home wearing my rubber arch sleeves is causing some discomfort, so I'm concerned about the higher potential for irritation out there in the middle of nowhere.
(For starters, I've seen this recent question, but the long-distance hiking / far-from-civilization / limited-carry aspect felt like it might require an extra bit of advice.)
I'm already icing every morning, taking a NSAID twice daily, rolling out my fascia with a spiky rubber PT ball throughout the day, and wearing those splint sock things to bed. So far I don't have any serious pain - just that ominous weird itchy irritated feeling - but I know it's a borderline case.
Once I'm out there, ice won't be an option, obviously ... but I'm taking most of my PT gear with me. I'll be hiking along cool river water most of the way, so I'll be stopping often to drink, and my trip ends at a sulfuric hot spring, so there is relief to be had. But I'm concerned about those long, ten-mile stretches, both in and out.
The good news is that I have zero pain in my hiking boots -- they seem to have the absolutely perfect amount of support, more comfortable than any of my other shoes. But just sitting around at home wearing my rubber arch sleeves is causing some discomfort, so I'm concerned about the higher potential for irritation out there in the middle of nowhere.
Tape! Google for taping plantar fasciitis. I gave this same answer to another recent question so you could check my history to find some answers there too. Good luck!
posted by Tandem Affinity at 4:50 PM on June 7, 2019 [4 favorites]
posted by Tandem Affinity at 4:50 PM on June 7, 2019 [4 favorites]
Fwiw if my shoes are loose and rub my sole I get plantar fascitis. I mostly wear Tevas so can adjust the fit: when it's tight, no problem; when it's loose, pain develops quite quickly. Maybe wearing something tighter before you start in your hiking boots will help?
posted by anadem at 6:27 PM on June 7, 2019
posted by anadem at 6:27 PM on June 7, 2019
Nthing tape. Google "low dye strapping".
posted by smoke at 7:28 PM on June 7, 2019 [2 favorites]
posted by smoke at 7:28 PM on June 7, 2019 [2 favorites]
TAPE!!!!
I worked for a big box hardware on concrete floor and tape saved me.
Tape
Tape
Tape
Seriously, TAPE!
posted by BlueHorse at 8:38 PM on June 7, 2019 [1 favorite]
I worked for a big box hardware on concrete floor and tape saved me.
Tape
Tape
Tape
Seriously, TAPE!
posted by BlueHorse at 8:38 PM on June 7, 2019 [1 favorite]
Nthing tape, yes--it's how I survived working 10 hours/day on my feet when my pf was at its worst. But make sure you watch lots of videos on correct taping method, because doing it wrong can cause achilles tendon issues.
Stretch (and/or roll) early an often. Do it now, do it every day multiple times a day during your hike, do it especially at the end of the evening, do it when you're back. Don't forget your calves, too!
Also: ice, ice, baby. I know you're not able to bring ice with you, but it helps so much I recommend trying to find any opportunity at or toward the end of your day to apply cold. Dipping your feet in the cool river is probably the most likely possibility (of course, be careful!). If you have time to buy a compact metal roller before you leave, it'll keep its coolness pretty well on its own, and of course you can dip it in the river, too. If you'll be venturing into civilization at any point, buy the cheapest aluminum can beverage you can and roll your feet on it.
posted by rhiannonstone at 8:58 PM on June 8, 2019
Stretch (and/or roll) early an often. Do it now, do it every day multiple times a day during your hike, do it especially at the end of the evening, do it when you're back. Don't forget your calves, too!
Also: ice, ice, baby. I know you're not able to bring ice with you, but it helps so much I recommend trying to find any opportunity at or toward the end of your day to apply cold. Dipping your feet in the cool river is probably the most likely possibility (of course, be careful!). If you have time to buy a compact metal roller before you leave, it'll keep its coolness pretty well on its own, and of course you can dip it in the river, too. If you'll be venturing into civilization at any point, buy the cheapest aluminum can beverage you can and roll your feet on it.
posted by rhiannonstone at 8:58 PM on June 8, 2019
Response by poster: Hey friends. So, I actually had an urgent care run that ended up with an anemia diagnosis (!!!), so much to my horror, this trip has been postponed after all. But the taping method ... omg. I saw that on YouTube videos and couldn't grok how it would work, but my goodness. No foot pain at all since I started taping. Y'all are the best. (I'll save this advice for when I get off my two weeks of mandated rest...)
posted by mykescipark at 11:09 AM on June 10, 2019 [1 favorite]
posted by mykescipark at 11:09 AM on June 10, 2019 [1 favorite]
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posted by muddgirl at 4:49 PM on June 7, 2019 [1 favorite]