How To Cope With Plantar Fasciitis While Hiking

Updated July 23, 2020

Note: If you have red heel pain or warmth in the heel, or fever, or numbness or tingling in any part of the foot, see your doctor. Do not self-diagnose plantar fasciitis: symptoms may have other causes.

The plantar fascia is the largest ligament in the body. It connects the heel to the toes: if the arch of your foot was a bow, the plantar fascia would be a string.

When that tendon becomes chronically inflamed or begins to deteriorate, the result is plantar fasciitis. This condition usually presents as a sharp pain at the bottom of the heel, although the pain may appear at the bottom of the arch of the foot or almost anywhere on the bottom of the foot. Pain in the bottom of the feet immediately after getting out of bed is a common symptom of plantar fasciitis.

Plantar fasciitis is often caused by running or walking excessively, especially on hard surfaces and in shoes that are not designed to provide proper arch support. High body weight, high arches, and chronically tight calf muscles may exacerbate or contribute to the problem.

Plantar fasciitis should be evaluated by a doctor. Your doctor may order a scan to rule out other causes of your symptoms.

Your prompt action once you have been diagnosed with plantar fasciitis minimizes the worst symptoms. Your doctor may prescribe medication and exercise or refer you to a physical therapist. Some doctors may inject corticosteroids directly into the vein, which can provide immediate but irreversible relief.

Over time, you’ll return to those basic needs: regular stretching and strength training to build the surrounding muscles. Your doctor may recommend that you lose weight and avoid impact on hard surfaces while you recover. Some cases of plantar fasciitis may be relieved with orthotics, which are shoe inserts that provide support to certain parts of the sole or arch.

If the pain of plantar fasciitis is severe, you may need to take a short break from walking while you recover. During that break, you’ll want to stretch regularly and look for specific stretching exercises that relieve your pain.

A physical therapist can recommend specific stretching exercises and muscle-building exercises. Some climbers find that rolling a foot on a pin-shaped roller or rolling a bare foot on a frozen golf ball provides relief. Some patients find that detoxification provides some relief. Use massage and stretching to relax the calf muscles and see if you feel better.

Many plantar fasciitis patients find that shoe selection is an important part of getting back to walking without excessive discomfort. Ask a podiatrist about orthotics and specific areas where your feet may need support. Some major outdoor retailers, notably REI, have sales staff trained to help customers with foot problems choose the right footwear. That help can be worth the travel time.

Along the way, you may find that occasional rest, elevation, and occasional soaking of bare feet in cold water can, if anything, reduce symptoms. You may want to carry pain relievers as a backup if the pain becomes severe, although it is not a good idea to use them regularly or continuously.