Sore feet

[stoogest]

G'day all,

I was interested in getting some feedback regarding foot pain when walking on the flat, and when bushwalking.

I wear a pair of Scarpa GTXs (I think that's the model anyway), soft leather and feel like they fit perfectly. I've had them for a few years now.

Bushwalking - What I have found is that after three hours of varied terrain I start to get a gradual increase in pain in the forefoot and heel, and by six hours it's a sharp pain that is quite intense and is noticeable with each step (ie. when I sit down and stretch my legs out, the pain stops). This pain is not friction related, but is pressure related. I've noticed that while the terrain is varied my feet are generally ok, but as soon as I transition to flat ground the pain increases extremely rapidly, no matter whether I had walked for 1hr or 4hrs up to that point in time. As an example, walking the pipeline track is a horrible experience!

Street walking - I've found that when wearing hiking boots my feet get sore a lot quicker than when hiking (within an hour or two), and I find it difficult to last the day out without numerous rest stops. When wearing my Merrells or other street shoes I find that I get better longevity before the pain kicks in, but it will inevitably occur (perhaps 2-3 hrs in).

As a bit of background, I'm reasonably active, running 10-15 km per week (no foot pain at all unless I run longer than 7-8km in one session...but that's more of a fatigue pain than a sharp pain), but probably only go bushwalking once a month or so for 3-5hrs at a time.

A few questions:

A) When hiking at what point does foot soreness kick in, and how bad is it?

B) Do you, or have you heard of anyone else having problems walking on flat ground?

C) Have you seen or heard of any remedies?

Some context to your response would be appreciated as well regarding how often you do day walks.

I haven't seen a podiatrist yet, but that's probably my next move.

Any feedback is much appreciated as the situation puts a massive downer on our overseas travels when we tend to spend every day either walking streets or hiking!

Cheers!
Andrew.

[GPSGuided]

Try a different foot bed? Better arch support? One that spreads your forefoot than bunching them together. Or try a different pair of boots. Some people can have premature foot pain when feet are being "squeezed". Lots of possibilities and may need to be examined by a professional.

[Hallu]

When I bushwalk foot soreness occurs after about 5-6 hrs I'd say. Depends on the terrain I guess. Your Scarpa boots are very heavy, maybe try some lighter shoes ? Also if the pain is localised on one foot, and occurs with every pair of shoes, you may need orthotics (one leg longer than the other, that kind of thing). If a consultation with a podiatrist seems too expensive for you, try some soles first, such as Sof Sole. Most pair of shoes have a rubbish insole, the only brand that cares seems to be Salomon.

[wayno]

sounds like it may be your plantar fascia ligament is taking a beating, its what makes up your foot arch and is attached to your heel and the balls of your feet.
http://www.webmd.com/a-to-z-guides/plan ... c-overview

i find it depends on how stiff the sole of my footwear his, especially if you can corkscrew the length of the sole with your hands.... i prefer footwear that can resist a lot of that corkscrewing torque and i have a lot less foot pain because of it... failing that it may need footwear with a sole that bends less at the toes.

[neilmny]

I developed foot pain that eventally stopped me going on walks. It was at it's worst when walking on hard flat ground,
even when standing still, once it fired up. A visit to a good pediatrist with a sports bent, some custom foot beds
and I have no pain at all when walking. They made a massive difference even to my knees.

[The Perambulator]

Hi Stoogest,

My experience is similar to Neilmny. I went to podiatrist practice that provides treatment for 2 of the local pro football teams as well the ADF. As explained to me, plantar fasciitis is a muscle injury caused by overuse, and in aprox 80% of people easily treated. My symptoms were a burning sensation in the balls of my feet and sore heels (like a stone bruise). The treatment started by an examination of my feet, a 20min walk @ 5kmh on a treadmill and x-rays of my feet. Next appointment the podiatrists strapped my left foot to proved support, and told me to leave it on for 3 days - instant relief. At the 3rd appointment I was invited to select from: being taught to strap my feet (nil$), prefabricated orthotics ($285), or custom orthotics- using a mould taken off my feet ($550). All up it cost me $930 without private health, expensive but without this I would not be bushwalking.

[neilmny]

The process for mine was a little different (such as no strapping period) but very thorough and the cost about the same.
It was worth every cent!

[cajun]

At a suggestion from an elite athlete friend, I tried tieing my runners a little looser (wide feet). That helped substantially, and is worth a shot.

As I have aged I need shoes (or inners) that stop minor pronation for jogging. My walking shoes (Vasques) have not had any issues, and seem to be a wider fit.

[photohiker]

I've been through this, and my experience is that you will find a solution.

Firstly, this does not sound like Plantar Fascilitis. That condition is painful whenever pressure is applied, if you have it you will suffer the worst when you get up in the morning and apply weight to your foot.

When I re-started bushwalking I fitted myself out with some Scarpa ZG40's and had several years of good comfy hikes in them. Good fit, no blisters, no pain. I wore them out and bought another pair which is when the problems started. Like you after a few hours my feet were sore. Yes, I broke them in. I walked across Scotland in those boots and when I reached the east coast I very nearly threw them in the sea I was having so much foot pain!

I talked with a physio who explained that as we age, or feet change. The fatty cushions on the soles of our feet waste away and we suffer as a result. He suggested trying softer boots than the relatively rigid Scarpas and I followed his advice with great results. I use flexible Salomon boots now (X ultra Mid) and have not had the sore feet I had with the Scarpas again. Before my last long distance hike, I visited a local sports podiatrist and after a gait analysis I had some custom insoles made for my boots. I finished the 350km hike with zero foot pain.

My suggestion is to get out of those Scarpas and try some softer footwear, and book a visit with a sports podiatrist.

[Bubbalouie]

I had a similar problem, however walking on a hard flat surface just made things hurt sooner. As it turns out the bridges of my feet at the toe end had just grown wider, I got some new boots with a wider toe box and the problem was vastly improved.

That said the number of possible reasons for foot pain is huge and except for trying a few cheap options like inner soles (super feet have a no questions return policy and are very good quality BTW) seeing an actual specialist would be the best option if it can fit into the budget.

[Dolerite Walker]

It's always worth excluding the simple things. While it's unlikely given the amount of physical activity you describe, is BMI higher than it should be?

[GPSGuided]

On plantar fasciitis, it's not a muscle injury. Plantar fascia is a long ligament like fascia under the foot, not a muscle. Current understanding is that it is a degenerative condition with a number of risk associations eg. Obesity. There are many other causes of foot pain (bone, tendon/ligament, nerve, muscle etc) and whilst various common strategies can be suggested and tried, the diagnosis and labelling is best left to a professional who has a chance to examine OP's feet.

[stoogest]

Thanks so much for all the feedback and suggestions!

I can easily rule out obesity/high BMI as an issue.

Regarding the Scarpas, most I've tried on in the past have been very heavy and rigid, but the reason I went with the GTXs was for the complete opposite reason. They're leather, but very light and flexible, so I don't think that's a contributing factor.

I had heard about plantar fasciitis, and had also heard that it was normally present when you get out of bed in the morning, which doesn't happen for me and hence I had ruled that out.

I tried an insert on my current holiday (we're in South Korea at the moment), but without much success. It helped, but only initially, with the onset of pain delayed by perhaps 30-60mins.

On the up side, it sounds like a good podiatrist can sort out these types of issues and perhaps an orthotic is needed.

Can anyone in Hobart recommend a good one that they've had success with?

Cheers!
Andrew.

[photohiker]

I would still suggest a softer boot.

My Scarpas were ZG40 GTX (GTX is not a specific model, I think it refers to the GoreTeX membrane in the boot). Compared to boots like my Salomon's they are very stiff even if they are not as stiff as other Scarpas. Never mind the upper, try flexing the sole and you can easily tell the difference. The trick is to get a flexible sole that does not twist much.

Also, try and find a sports podiatrist to look at your feet, they will do treadmill gait analysis etc that you may not get at a regular podiatrist.

[The Perambulator]

That is how it was explained to me, I always thought it was a bit odd. The link has a description of P- F symptoms and some treatment options. From what I have read it is the most common injury for runners, up to 70% according to some reports. As GPSGuided said get professional opinion/treatment - don't rely on Dr Google.

http://www.physioworks.com.au/injuries- ... -fasciitis

[Ellobuddha]

I have a pair of Mammut boots with really solid soles that i wore for ages and had sore feet all the time, similar problems to original post.

I have swapped over to Salomon Quests. The difference is unbelievable, my feet are 10 times better.

[walkerchris77]

On plantar fasciitis, it's not a muscle injury. Plantar fascia is a long ligament like fascia under the foot, not a muscle. Current understanding is that it is a degenerative condition with a number of risk associations eg. Obesity. There are many other causes of foot pain (bone, tendon/ligament, nerve, muscle etc) and whilst various common strategies can be suggested and tried, the diagnosis and labelling is best left to a professional who has a chance to examine OP's feet.

Had that. Not fun at all. Very painful and annoying. Went to a pro and he fixed it. Took a few weeks and had to ice lots and tape foot in a funny position so the ligament was under no pressure and could heal.

He also said when walking long distances rest every now and then, take boots off and massage your feet for a few mins. Then boots on and keep going. Your feet like a massage to.