Don’t let plantar fasciitis keep you from enjoying your favorite hiking trail.
On a recent hike to Leigh Lake in northwestern Montana, I implemented my new hiking regimen that involves stretching before during and after a rigorous hike. As always, I found that not only is it possible to hike with plantar fasciitis, hiking can actually alleviate some of the symptoms of chronic heel pain, if you take the proper steps:
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| Leigh Lake near Libby, Montana |
1. Always wear hiking shoes/boots with plenty of arch support. This is not the time to scrimp on footwear.
2. If you have orthotics for your everyday shoes, don’t forget to transfer them to your hiking boots/shoes.
3. Lightly stretch before you start the hike, but don’t stretch to the point of pain.
4. Shortly after you begin your hike, once you have warmed up your muscles, stop and do a more thorough stretching regimen. Don’t just stretch your feet; stretch your calves also.
5. Continue to take stretching breaks throughout your hike. One of the best stretches is to find a rock, root, or mound and elevate the front portion of your foot. Then gradually add more weight and lean into the stretch. Do this slowly and don’t bounce on it.
6. Once your hike is over, stretch one last time, while your muscles, tendons, and fascia is still warm. If possible, ice the bottom of your foot after stretching.
7. Sometimes, it is helpful to take anti-inflammatory medicine before your hike.
Of course you should refrain from hiking and other rigorous exercise if your doctor advises you to do so. It is also unwise to try and “hike through the pain.” If your foot continues to hurt, it’s time to stop hiking and visit your doctor.
Otherwise, get outside and enjoy a good hike.
3 comments
The best and most informative post I have read.Excellent. It has been well worth the wait. You have touched on a topic dear to me as I feel, with many of the comments you have made is something we tend not to regard as important when heading-off into the great outdoors.
If I may make a suggestion – don't stop here.There is a lot more to cover – weather,equipment +++++
In suggestion number-1, you touch on the importance of proper footwear, the most important piece of outdoor equipment we require when heading-outdoors.But, I have this thought I want to share with you. How did the outdoors person cope in the past with the footwear and state of the tracks. Many centuries ago, when people migrated between Naniwa (modern day Osaka) and Edo (modern day Tokyo) they took the "Tokaido Trail". A 1,700km hike over mountains,through rivers,through bush and forests wearing only straw sandals – http://www.youtube.com/watch?v=smCJ5NDcHJY I have seen these things in museums and am amazed at how they could walk in them.
Looking forward to more,
Barry.
Hey Barry,
I'm glad you liked this post and thanks for the suggestion.
I often wonder the same thing as you do. How did early man manage to get around for all those years with a.) primitive shoes and b.) no shoes at all before the primitive ones. I don't think they were too worried about arch support and heel cushions, etc. It sometimes makes me wonder if there might not be some validity in the "barefoot movement" that is going on now.
The best and most informative post I have read.Excellent. It has been well worth the wait. You have touched on a topic dear to me as I feel, with many of the comments you have made is something we tend not to regard as important when heading-off into the great outdoors.
If I may make a suggestion – don't stop here.There is a lot more to cover – weather,equipment +++++
In suggestion number-1, you touch on the importance of proper footwear, the most important piece of outdoor equipment we require when heading-outdoors.But, I have this thought I want to share with you. How did the outdoors person cope in the past with the footwear and state of the tracks. Many centuries ago, when people migrated between Naniwa (modern day Osaka) and Edo (modern day Tokyo) they took the "Tokaido Trail". A 1,700km hike over mountains,through rivers,through bush and forests wearing only straw sandals – http://www.youtube.com/watch?v=smCJ5NDcHJY I have seen these things in museums and am amazed at how they could walk in them.
Looking forward to more,
Barry.