Camino Preparation Tip #5: Heel Pain
Planning to walk the Camino de Santiago? Tip #5 of the Camino Preparation Programme by Peter from D-Pete Health & Fitness Clinic in Dublin focuses on heel pain — one of the most common complaints among pilgrims on long-distance walking routes.
Plantar fasciitis affects walkers of all fitness levels, and the repetitive daily distances of the Camino make it a very real risk if you are not prepared. Whether you are just starting to train or already a few weeks into your Camino Fitness Plan, understanding heel pain — and how to prevent it — could make the difference between finishing your Camino comfortably and struggling through the final stages.
By Peter
Plantar Fasciitis is a very common and painful foot condition and can slow down your active lifestyle. It occurs when the long, flat ligament along the bottom of the foot stretches and develops small tears that cause the ligament to become inflamed.
This is a repetitive injury often caused by hiking, walking/ running long durations throughout the day, and presents itself as chronic heel pain. The pain is often described as being dull aching or sharp.
While it is possible to reduce the pain temporarily through stretching, applying ice packs, and taking anti-inflammatory medications, you need to give your body time to heal and takes steps to prevent a recurrence.
Is Heel Pain Stopping You?
The pain is described as being dull aching or sharp and can be reproduced by flexing the toes upwards (dorsiflexion) and tensing the fascia.
Although the fascia is invested with countless sturdy ‘cables’ of connective tissue called collagen fibers, it is certainly not immune to injury. In fact, about 5 to 10 per cent of all athletic injuries are inflammations of the fascia, an incidence rate that in the United States would produce about a million cases of plantar fasciitis per year, just among active people including hikers.
Rock climbers, runners, joggers, and athletes are also prone to plantar problems, as are non-athletic people who spend a lot of time on their feet or suddenly become active after a long period of lethargy. A recent study found that over 50 per cent of people who suffer from plantar fasciitis are on their feet nearly all day.
Plantar Fasciitis usually develops gradually. Heel pain may only occur when taking the first steps after getting out of bed or when taking the first steps after sitting for a long period of time.
If the plantar fascia ligament is not rested, the inflammation and heel pain will get worse. Other conditions or aggravating factors, such as the repetitive stress of walking, standing, running, or jumping, will contribute to the inflammation and pain. In some cases, the inflamed ligament may not heal because many people who have plantar fasciitis do not completely stop the aggravating activity.
In athletes, a number of factors are associated with the development of plantar fasciitis. These factors can lead the athlete to change his or her gait (the way the feet strike the ground), which can cause symptoms and injury. Risk factors for athletes include:
- Biomechanical factors, such as decreased flexibility in the foot and ankle, imbalances in muscle strength (muscles in one leg or foot are weaker than the other), abnormal foot mechanics (when stepping down), and tightness in the Achilles tendon.
- The repetitive nature of sports activities and improper training.
- Rapidly increasing the number of miles run.
- Running on steep hills.
- Wearing hiking shoes that are worn out.
- Wearing hiking shoes that do not have a cushioned sole or enough arch support.
- Abruptly changing the intensity or duration of the running routine.
The traditional remedies for plantar fasciitis include stretching the calf, massaging, decreasing one’s training, losing weight, purchasing better-fitting shoes (with a raised heel and arch support), icing the sore heel, and taking ibuprofen.
Tip 1. Wear lightweight, breathable shoes (that fit!)
The best shoes for lightweight backpacking are trail-runners, cross-trainers and lightweight boots. When choosing a hiking shoe look for one that is lightweight, breathable, flexible and (most importantly) fits your foot. Traditional heavy leather boots are not good footwear because they are stiff and abrasive to the feet. Buy your shoes one size larger than you would normally wear to make room for foot swelling, which can happen on longer hikes.
Tip 2. Wear Socks That Provide Enough Cushion (But Not So Thick They Overheat Your Feet)
When choosing hiking socks you want a combination of cushion and breathability.Too thin and they won’t provide enough protection from abrasion and impact against your shoes. Too thick and your feet will sweat like a sauna. Most backpackers I know wear lightweight hiking socks or running socks made from merino wool (and sometimes synthetic materials like nylon, Coolmax or blends).
Tip 3. Clean Your Feet Often (And Dunk Them In Cold Creeks Whenever Possible)
Nothing in the world feels better on swollen, achy feet than getting dunked in a nice cold creek! The flowing water massages your tootsies, increases circulation, numbs the pain, reduces inflammation and makes everything feel good for a little while.
As an added benefit, it cleans off the abrasive grime (dirt + sweat) that tends to accumulate on your feet as an unfortunate side-effect of wearing breathable shoes with lots of mesh panels.
Too bad there is not always a good creek available. But it’s still a good idea to clean your feet frequently. When there is no convenient water source nearby I use a moistened bandana to wipe off the grime.
Keeping your feet clean and smooth and free of gunk goes a long way toward preventing hot spots and blisters because it eliminates a big source of friction between your feet and socks (dirt).
Continue reading our preparation and fitness plan by D-Pete:
- Shin Splints, Camino Preparation Tip #6
- Camino Fitness Plan – 6-month Preparation Programme
- Know yourself, Camino Preparation Tip #1
- T-Rex Syndrome, Camino Preparation Tip #2
- How to prevent chafing, Camino Preparation Tip #3
- Motivation, Camino Preparation Tip #4
Contact us on the form below if you have any questions about walking the Camino:
FAQs
Plantar fasciitis is an inflammation of the long flat ligament running along the bottom of the foot, caused by repetitive stress and small tears in the tissue. It is one of the most common foot conditions among Camino pilgrims because of the long daily walking distances involved — typically 15–25km per day over multiple consecutive days.
The pain is usually felt in the heel and is described as a dull ache or sharp stabbing sensation. It is most noticeable when taking your first steps in the morning or after sitting for a long period. On the Camino, it tends to worsen as the day’s walking progresses if left untreated. Understanding how hard the first day of the Camino de Santiago is can help you pace yourself from the very start.
Key risk factors include worn-out footwear, shoes without adequate arch support or cushioning, a sudden increase in walking distance during training, tight Achilles tendons, muscle imbalances, and walking on steep terrain. Pilgrims who have been relatively inactive before starting an intensive training programme are particularly vulnerable. Jumping into training too quickly is also one of the most common mistakes to avoid on the Camino de Santiago.
Choose lightweight, breathable, flexible trail runners or cross-trainers with cushioned soles and good arch support. Avoid heavy traditional leather boots. Buy your shoes one size larger than normal to allow for foot swelling during long walking days, and always break them in thoroughly before your Camino. Our six-month Camino Fitness Plan includes guidance on when to start testing your footwear as part of your training.
Lightweight merino wool hiking socks or running socks offer the best combination of cushioning and breathability. Avoid socks that are too thin — they offer insufficient protection — or too thick, as they cause overheating and excess moisture, both of which increase the risk of blisters and friction injuries. If you are walking in warm conditions, our guide on walking the Camino in hot weather has additional tips on keeping your feet cool and dry.
In mild cases, yes — with the right footwear, orthotics or arch support insoles, regular icing, and anti-inflammatory treatment. However, if the condition is severe, it is important to allow adequate rest and recovery time before your departure. Walking long daily distances on an inflamed plantar fascia risks turning a manageable condition into a serious injury. Read our full guide on how to prepare physically for the Camino to make sure your body is ready before you set off.
Increase your training distances gradually rather than ramping up too quickly. Invest in properly fitted footwear with good support, wear appropriate socks, stretch your calves and feet regularly, and address any muscle imbalances before they affect your gait. Our six-month Camino Fitness Plan provides a structured week-by-week training programme designed to build your fitness safely and reduce the risk of injuries like plantar fasciitis. It is also worth considering your emotional and mental preparation for the Camino alongside your physical training — arriving in the right headspace makes a real difference when the body is being tested.
