Plantar fasciitis

Jerry,  sorry you’re having this. It’s not fun. I had a mild case, in that my heel only hurt when I carried a pack over about 15 pounds. My podiatrist prescribed that boot thing that Mark mentioned, but it was so uncomfortable I looked for something else. I tried several insoles and half insoles, with no success. Then I found a simple, cheap “Gel Arch Sleeve” at CVS. I wear one on each foot every time I’m backpacking, and I have no foot pain. I’m probably only relieving the symptoms, so I will try some of the things other people suggested, but it enables me to do weeklong backpacking trips without hurting.

Good luck. Let us know what works.

I’ve struggled with PF for many years, sometimes leaving me unable to walk. After many attempts and PT treatments, I ultimately found what works best (at least for me).

1. Rest (depending on the severity) and stretch, stretch, stretch (see #3)

2. Most important! Wear ”supportive” (not related to cushioning) shoes that pass the twist test. Most of your traditional backpacking shoes fit this bill. You will want to wear the both casually and when training. It goes without saying, while your foot is injured, don’t walk barefooted. Avoid zero and low heel drop shoes! I’ve used trail runners for many years, but unfortunately can no longer wear them. I wear Keens Targhee Vent Low now.

3. Do these 2 stretches multiple times a day. I would not recommend the standing over a step stretch.

#1: Runner’s calf stretch against a wall. (back leg straight) 2 sets/1min

#2 Soleus muscle stretch against a wall. (back leg bent) 2 sets/1min

Be sure not to do these stretches cold. Maybe do a 5-10min walk before.

4. Don’t do the suggested calf raises and ball under foot rolls that most PTs and internet suggest. I swear it will only make the symptoms worse. Just walk and hike routinely and stretch after. This will help strengthen the foot while not overly aggravating the plantar. Makes a big difference.

I’ve struggled with back of heel pain for a few years – one key element seem to be calf and foot strength.  I don’t have it all resolved yet but slowly getting better.  One of the best discussions I’ve heard on this was on the Trek’s podcast:
https://thetrek.co/foot-strength-injury-prevention-footwear-recommendations-and-gait-mechanics-with-dr-courtney-conley-bpr-263/

I googled runner’s calf stretch and soleus muscle stretch, thanks

I’ve noticed that if I stretch like that when I’m walking it helps

2 hours and 17 minutes video???  I downloaded it to phone and will isten to it the next time I’m hiking, thanks

I listened to that trek video while I was running errands.  Yeah, one of the best discussions about plantar facciitis.  That starts at about 50 minutes in.

The PF is the tendon that goes between heel and big toe.  The problem is the muscles parallel to it are weak.  That matches my perception.

You need to work on leg and foot muscles over-all.  Squats are good.

If you deal with the problem early, you get better results.

I still think that you can do the muscle exercises and stretches while you’re walking.  She sort of goes along that line.

Etc.