Solution to foot pain?

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Mitsugi
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Solution to foot pain?

Post by Mitsugi »

I find that when I am hiking 14ers, by about mile 6-7 I'm having some fairly significant pain in my feet, mostly around the balls of the feet/toe area.

I need new boots and would REALLY like to not be suffering from pain/numbness during the descent because it makes it seem more of a chore that I cannot wait to end and less of a fun experience.

Any general suggestions on what kind of shoes are going to get my feet through these long hikes? Brand? Characteristics? Thanks all.
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-wren-
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Re: Solution to foot pain?

Post by -wren- »

It might not have to do with your shoes - our feet don’t have much room to move in shoes and get weak and tense over time if not treated well. I had the same problem and after a few weeks of this stretch (at 4:26) it was pretty much gone: https://youtu.be/wCUI1bwlJqA

I still do it most mornings. Hope it helps :) if it doesn’t, it could be worth seeing a specialist about inserts or custom soles etc.
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vandy
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Re: Solution to foot pain?

Post by vandy »

It's good to find a solution to this now like you are doing, and I agree with the previous poster's advice. I'm currently dealing with a major sesamoid bone issue (small bones in the ball of the foot) that will likely keep me from doing any real hiking or climbing for 6-12 months at least. Odds are that yours is nothing so severe, but any inflammation in the ball of the foot now makes me very paranoid!
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Mitsugi
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Re: Solution to foot pain?

Post by Mitsugi »

vandy wrote: Fri Jun 25, 2021 11:50 am It's good to find a solution to this now like you are doing, and I agree with the previous poster's advice. I'm currently dealing with a major sesamoid bone issue (small bones in the ball of the foot) that will likely keep me from doing any real hiking or climbing for 6-12 months at least. Odds are that yours is nothing so severe, but any inflammation in the ball of the foot now makes me very paranoid!
My feet recover a few hours after the hiking concludes but I just figured it was from having talus putting pressure on the same spots on my feet thousands of times and the feet get sore lol.
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Alpine Guy
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Re: Solution to foot pain?

Post by Alpine Guy »

My problem is on the opposite end - plantar fasciitis. After living with it for a year, despite trying new shoes and lots of stretching, I've finally made a doctors appt. I don't have high hopes but I'm getting desperate.

The point of all this: Hopefully you just need some shoes w/ better padding but if it dosen't respond, qualified medical advice may be needed.
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vandy
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Re: Solution to foot pain?

Post by vandy »

Mitsugi wrote: Fri Jun 25, 2021 11:55 am My feet recover a few hours after the hiking concludes but I just figured it was from having talus putting pressure on the same spots on my feet thousands of times and the feet get sore lol.
Yeah, that seems like the most likely explanation. Still, doing some calf stretches can never hurt. Also, do you have high arches? If so, that can put more stress on the ball of the foot that builds over time.

For me, I was certainly keeping old shoes around too long that were no longer providing enough support to the front of the foot, though I still don't know exactly what caused my trauma.
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Re: Solution to foot pain?

Post by Dave B »

Could be metatarsalgia. It can often be reduced/remedied with metatarsal pads on your insoles e.g. these.

I've not had metatarsalgia, but struggled with achilles and plantar fasciitis issues for quite some time, until I started doing PVC walks 2-3 times and day.
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Re: Solution to foot pain?

Post by Ed_Groves »

Mitsugi wrote: Fri Jun 25, 2021 11:32 am I find that when I am hiking 14ers, by about mile 6-7 I'm having some fairly significant pain in my feet, mostly around the balls of the feet/toe area.

I need new boots and would REALLY like to not be suffering from pain/numbness during the descent because it makes it seem more of a chore that I cannot wait to end and less of a fun experience.

Any general suggestions on what kind of shoes are going to get my feet through these long hikes? Brand? Characteristics? Thanks all.
You mention pain and numbness in the ball to toe area. Counting from the big toe, is the pain between the third and fourth toes and is it sharp nerve pain like a knife sticking in your foot? If it is, this is Morton's Neuroma. If it isn't, you can ignore the rest of this post.

I would hike for three or four miles and then I would have to sit down and rub it out for about 10 to 15 minutes. If you press on the ball of your foot between the second and third toe bones I mentioned above, you can make it pop because the inflammation has caused the sheath around the nerve to swell and it catches between the bones. Do this popping and it will relieve it for a bit but once it starts it will have you sitting down again within a mile or two when it has become really bad. I visited a podiatrist four years ago and he recommended 3/4 Powerstep Inserts for my shoes. I bought them and the problem has been resolved. I am not sure of the mechanics of how the 3/4 insert works because it doesn't support the front part of the ball of the foot or the toes, but somehow it relieves the nerve pain completely.
Last edited by Ed_Groves on Fri Jun 25, 2021 2:30 pm, edited 1 time in total.
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Mitsugi
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Re: Solution to foot pain?

Post by Mitsugi »

Ed_Groves wrote: Fri Jun 25, 2021 2:25 pm
Mitsugi wrote: Fri Jun 25, 2021 11:32 am I find that when I am hiking 14ers, by about mile 6-7 I'm having some fairly significant pain in my feet, mostly around the balls of the feet/toe area.

I need new boots and would REALLY like to not be suffering from pain/numbness during the descent because it makes it seem more of a chore that I cannot wait to end and less of a fun experience.

Any general suggestions on what kind of shoes are going to get my feet through these long hikes? Brand? Characteristics? Thanks all.
You mention pain and numbness in the ball to toe area. Counting from the big toe, is the pain between the third and fourth toes and is it sharp nerve pain like a knife sticking in your foot? If it is, this is Morton's Neuroma. If it isn't, you can ignore the rest of this post.

I would hike for three or four miles and then I would have to sit down and rub it out for about 10 to 15 minutes. If you press in the ball of your foot between the second and third toe bones I mentioned above, you can make it pop because the inflammation has caused the sheath around the never to swell and it catches between the bones. Do this popping and it will relieve it for a bit but once it starts it will have you sitting down again within a mile or two when it has become really bad. I visited a podiatrist four years ago and he recommended 3/4 Powerstep Inserts for my shoes. I bought them and the problem has been resolved. I am not sure of the mechanics of how the 3/4 insert works because it doesn't support the front part of the ball of the foot or the toes, but somehow it relieves the nerve pain completely.
I think it just feels like general pain from walking in not the best/worn down hiking shoes. I'd like a pair of boots where I can get through the 10+ mile hike without thinking about my feet at all lol.
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Re: Solution to foot pain?

Post by mtree »

Don't bother listening to any advice regarding specific footwear. Its as personal as your taste in music or beer. Try on lots of whatever and see what works for you. Unfortunately, you won't truly know until mile 6 or 7. Took me YEARS to find a boot I can finally wear all day with no issues.

Maybe you just need to get in better shape? It takes me several longer treks over a period of a few weeks to get my foot endurance up to peak form.
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Re: Solution to foot pain?

Post by HikerGuy »

I've been blessed with good, durable feet. Other than an arthritic big toe on my left foot, my dogs can take beating. As everyone has touched upon, it's very hard to pinpoint what your problem may be with so many different factors and potential issues. The following is what works for me. I can get about 500 miles out of a pair of shoes/boots and that's pushing it. Worn out midsoles, etc. will affect comfort, replace those shoes if needed. I used to use the Superfeet green insole, but last year I switched to the Oboz Ofit insole. It has some cushion pads at the heel and ball of the foot. They are very comfortable. If the shoe doesn't get you all the way there, look at insoles to help. Lastly, ignoring a structural foot issue and looking again solely at footwear, try on a bunch of different shoes/boots. I love La Sportivas, but I have found Salomons to be a bit more forgiving for foot bed comfort on longer hikes. The only issue is the Salomons have far worse traction. So, I wear La Sportivas for the more technical stuff and the Salomons for the long days. If you come across a cold stream or lake, plunge those puppies in there for a quick cold soak, that always helps. I also take my boots off on summits to let the dogs air out and re-lace for a good fit on descent. And one more thing, any weight you can reduce, either in your pack or you, will help too.
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Re: Solution to foot pain?

Post by nyker »

If your current shoes are worn out, before spending a ton of cash, look at your worn out boots, are they worn out unevenly? (maybe one side/corner is flat and one side still has some sole left) if so you likely have a gait issue likely in need of being addressed which could cause similar pain again if left untreated. An off the shelf orthotic could help that if you overpronate or tend to supinate or a (better) visit a Podiatrist to see what's happening there and they can make you a custom one (more $$$) but could be a good solution if you need it. Agree with Ed_Groves, could be a neuroma. I have/had a couple in each foot and when they were in their acute phases they were painful and felt like there was always a bone loose or pebble in my shoe aside from the pain and numbness.

You mention toe pain - your boots might be too small - are your toes banging into the front of the shoe or are they bruised? Have you lost any toe nails? If any of those are yes, you probably need to upsize your shoe by a half size.

What is your sock situation? You may want to use two, a thin liner and thicker wool sock. Helps with cushioning and wicking sweat away.

Once you sorted out if you have any gait/pronation issue or neuroma (visit a Dr first to save yourself some time and pain) then definitely look for another pair of shoes, but you may struggle at first to find the brand/style that fits YOUR feet. I can say what works for me, but we have different feet, so try a few brands and see what works for you. Try one half size larger as well in each shoe (some brands are naturally a size bigger or smaller than a competing shoe, so a size 9 in one shoe might equal a size 8 or 10 in another. Italian made shoes tend to run more snug and narrow, but not always. My Sportiva and Scarpa run smaller and Scarpa smaller than Sportiva. Stick with well known brands and try a few out.

Lastly if you're not using them currently, try hiking poles - they can take some of the force that your feet otherwise take which might help on the descents.

Good luck
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