The Camino de Santiago is an experience that transforms you, a physical challenge and mental that takes you to travel hundreds of kilometers on foot. However, this prolonged effort and repetitive, especially on varied terrains, and with the weight of the backpack, it exposes your feet to a constant voltage. One of the ailments most disabling and prevalent among those who make a pilgrimage is the plantar fasciitis in the Camino de Santiago.
Plantar fasciitis is the Camino de Santiago: symptoms and treatment
In our massage center in Santiago de Compostela, we try daily to the pilgrims that arrive with a severe pain in the heel and the sole of the foot. If you’re experiencing this issue, or want to prevent it, you’ve come to the right place. As specialists in your well-being and, with training in physical therapy, we offer a complete guide on its symptoms, how to treat it during the route, and why therapeutic massage is an essential tool for your recovery.
What is plantar fasciitis and what appears when you do the Road?
Plantar fasciitis is the inflammation of the plantar fascia, a band of thick tissue that runs from the heel bone (calcaneus) to the base of the toes. Their main job is to keep the arch and absorb the shock when walking. Think of it as a powerful natural shock absorber.
When you do the Camino de Santiago, this injury is triggered by a combination of factors that are stressing you out too much of your foot:
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Overload and repetitive stress: The miles and miles a day are increasing exponentially the amount of tension on the fascia. The band is stretched, becomes irritated and inflamed.
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Footwear wrong: A pair of boots or shoes with a cushioning insufficient or that do not fit together correctly are forced to the structure of your foot. It is vital that the shoe gives you the support you need.
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Uneven terrain: The ways of earth, stones or asphalt force your foot into a constant work of adaptation, by stretching and contracting the fascia excessive.
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Rapid increase of the load: If you’re not used to walking long distances and begin the Path without the adequate physical preparation, the risk is much higher.
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Heavy backpack: The extra weight that you carry increases the force of impact that the fascia must absorb.
To better understand how to prevent other common ailments during the route, we recommend reading our article on the most common injuries of the Camino de Santiago.
Symptoms of plantar fasciitis on the Way
to Recognize the symptoms of plantar fasciitis Way early is crucial to avoid injury is cronifique and prevent you from continuing the march. The most characteristic symptom is the pain stabbing or burning in the bottom of the heel or in the middle area of the sole of the foot.
Other key indicators include:
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Pain when you start walking: The pain is more intense with the first steps after getting up or after a period of rest (leave the shelter in the morning). As you walk, the pain may decrease, but it tends to reappear at the end of the day, when the foot is out of stock.
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Soreness: you Feel tenderness and pain if you press the internal zone of the heel.
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Worsening with activity: The pain gets worse after walking or standing for a long time, a typical situation at the end of a stage of the Camino de Santiago.
Treatment of plantar fasciitis to follow the Path
If you notice that the pain of heel and sole of the foot is persistent, it is critical that you take action now. A good treatment plantar fasciitis pilgrims is based on the management of inflammation and relieve the accumulated tension.
1. Emergency measures in the path to
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Break smart: Reduces the length of the stages. It is preferable to do stages shorter or take a day of rest in a hostel for the tissue to recover slightly before forcing more of the injury.
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Apply cold: At the end of the stage, apply some ice or something cold (like a bottle of frozen water) wrapped in a cloth on the area of the heel and the ground for 15-20 minutes. The cold is a great natural anti-inflammatory.
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Gentle stretching: Performs stretching of the gastrocnemius (back of calf) and of the plantar fascia, several times a day. A useful exercise is to sit in front of a wall, bring one leg and stretch the other backwards, keeping the heel close to the ground.
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Anti-inflammatory: If the pain is very strong, under the recommendation of a pharmacist, you can take anti-inflammatory drugs (Nsaids) to relieve pain and inflammation in a timely manner.
2. Therapeutic massage for plantar fasciitis
The therapeutic massage in a plantar fasciitis is, without a doubt, one of the more effective therapies to break the cycle of pain and inflammation. In our center, right at the foot of the Camino de Santiago, we apply very specific techniques:
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deep tissue Massage and relaxing: We work not just the plantar fascia, but also the musculature adjacent (gastrocnemius and soleus), which is often quite tense, and “throw” of the foot, aggravating the injury.
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Release techniques: we Seek to release the tension and stiffness building up in the fascia, restoring the elasticity and the ability to move without pain.
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Improved circulation: Improving the blood flow to the area. This helps remove waste substances and you get all the nutrients needed for tissue repair.
Get to Santiago and to submit to a specialty massage will not only relieve your plantar fasciitis but it will also prepare your body for the end of your adventure and the return to normalcy.
How to prevent plantar fasciitis on the Road
Is much better to prevent than cure. For any major path as the Way of st. James, prevention is the key to success.
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Choose your shoes: Use shoes or boots with a good support for the plantar arch and cushioning right, neither too soft nor too hard. It is essential that you have used and adapted before starting the Journey. You’ll never have shoes on the route!
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Templates (if you need): If you have flat feet, foot arches or a small difference in the length of your legs, a few custom templates can be distributed much better pressures, and avoid overload of the fascia.
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Daily stretching routine: Make a routine of stretches of twins and the sole of the foot in the morning, at noon and at night. You can use a small ball or a bottle of frozen water to push it with the sole of the foot, combining stretching and cold.
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Slow progression: If this is your first pilgrimage, prevents start with the stages were very long. Gradually increase the distance you walk each day.
Remember that the care of your feet is the pillar of your pilgrimage. We invite you to supplement this information with our detailed article on the care of your feet on the Camino de Santiago for the pilgrims.
The plantar fasciitis in the Way of Santiago it is a real threat, but with the information and the right treatment, it does not need to stop your adventure. If you find yourself close to completing your pilgrimage with pain, we invite you to visit us at our centre in Santiago de Compostela.
