Sore feet - Appalachian Trail

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#1

When I backpack my feet hurt! I wear Vasque sundowners and don’t have problems with blisters just sore feet. I usually carry about 30# but after about 5 or 6 miles my feet are so sore. Any suggestions?

Gracielou

#2

Take 3 just before you start hiking, 3 at the end of the day. Two at noon if it’s a long day.

medicineman

#3

Top of the foot?

Bottom of the foot?

Ball of the foot?

Arch of the foot?

Heel of the foot?

What causes the pain (when does it start)?

What relieves the pain (when does it end)?

Whalen

Whalen

#4

the pain is in the ball of the foot. It doesn’t hurt as bad when going uphill. Long descents are torture. At the end of the day of hiking usually no more than 10-12 miles they feel so much better after soaking in a cold stream. I was thinking of trying some inserts for my boots.

Gracielou

#5

lets see… 8 Ibuprophen a day times at least 150 days on the trail thats 1200. doesnt sound healthy or economical. Find a GOOD boot store, and look into some orthonic (sp?) insoles.

sierra88

#6

One possibility that causes pain in the area you mentioned is a neuroma. Most often, the pain is in the ball area between the 3rd and 4th toes. It can be aggravated by your footwear.

At the very least, it can never hurt to try wearing different shoes as an experiment. If it persists, you should visit a podiatrist for help.

-Jenn

Chipper

#7

An alternative to ibuprophen is naproxen sodium, which lasts 12 hours. Both control swelling which is the primary cause of foot pain in hikers. A couple of tylenol for the pain if it comes on.

medicineman

#8

Dear Gracielou,

You need to find out the cause of the pain. My advice would be to see an orthopedic surgeon to find out the source of the pain. You may have nothing more than an adjustment or strengthening period to go through; or, you may have something more complicated. The point is, find out, consider your options, then take action.

I myself am leary of the the drugs mentioned and would not take them as some have suggested.

One final question or two:

  1. How long have you been hiking?

  2. How old are you and what has your physical activity been like over the past two years?

Best of luck.

Whalen

#9

I am 60 years old, 195 lbs, and 6 feet tall.

In the 70’s and 80’s I used to have quite a bit of foot pain if I had to stand still. I was OK walking or running.

I began wearing orthotics in 1993 and I have had no foot pain since that time. I play a lot of golf where I always walk and carry my clubs.

Orthotics have definitely improved the quality of my life.

Bob J

#10

If you have no health insurance I’d suggest buying the best fitting insoles you can find, or trying a different shoe. I wore Montrails that blew out after 250 miles, but bought an identical pair that lasted over 500. Sometimes you get so used to a blown out shoe you don’t realise it until your feet begin to scream. They may feel comfortable arond camp or good for work in the garden but not whn you need them to be perfect. I’d suggest experimenting with different shoes.

Cheers

Cheers

#11

I started the trail in Vasque Sundowners (I"m a 5’9 155lb female) After 400 miles I hadn’t had a single blister, but like you me feet hurt. My pain was in my heel and every step show pain up to my hips. I tried superfeet insoles and they didn’t help, what I had to do was go to trail shoes instead. I never had another problem after that. For me it was the weight and inflexibilty of the boots. They’re great boots, I still have them, I just don’t hike in them anymore. Good luck

Grassy Ridge

#12

Thanks to all of you for the input. I am thinking I may try a trail shoe with an insert and see if that helps. In answer to Whalen. I am a 46 year old female 5’6" weigh 120#. I do work out at least 3 times a week and walk a lot with my dogs. Unfortunately, I only backpack once or twice a year for a week at a time. I am thinking that a shoe or insert with a lot of padding under the ball of my foot may help. If not, off to the orthopedist I will go.

Gracielou

#13

(male, 53, 5’6", 150) I too have suffered pain (not blistering) in the ball of my foot, primarily on the inside, near the big toe. I’ve (pretty much) pinned it down (with help from Podiatrist) to poor-fitting shoes and pronating. My smaller feet (men’s 7) make it difficult to find shoes that fit. A combination of Salomon’s (tend to be wider in a shorter length), orthotics for the pronating, insoles, and smart wool socks have really helped (but not totally eliminated). I rotate thin-thick socks/without-with orthotic for uphill-downhill. Hiking every weekend tends to help toughen the feet for longer backpack trips, plus 5-10 minutes downtime every hour or so (taking shoes off), Vit-I at lunch & bed (2 each time).

OregonHikerDave

#14

I hiked 700 miles in boots that were killing me… I would hike for 5-10 miles in the am, stop at lunch and put my feet up for about an hour (or dip in a cold stream), and then I could go for maybe another 4 miles, repeat with the air/stream business, then another 2 or 3 miles, then whimper into camp at night. Finally, I decided to change footwear (thank god!!). I found that Vibram soles are just too stiff… I wore a pair of montrails for another 700 miles and the pain I had in my feet pretty much disappeared. Pennsylvania was tough because the sole of my montrails (unlike the sole of my Asolo’s) allowed me to feel each rock and pebble I stepped on… but overall, the shoes vastly improved my attitude as well as manage the pain. By the way, after those shoes wore out (another 700 miles later), I switched to Merrel Chameleons - with Vibram soles. After about 500 miles in these shoes, I began to feel that old Asolo-induced foot pain again. Hence my vibram sole theory.

Good luck!
Butterfingers

Butterfingers

#15

Superfeet, Superfeet, Superfeet. My feet used to kill me on long descents or on long periods of just slightly downhill walking. The pain started in my soles and would start to work up into the inside of my ankles on a long day. After Superfeet, the problem all but disappeared. That’s all I’ve got to say. Good luck! :slight_smile:

zach attack

#16

I agree with Zach. I had major feet and knee problems until I got to Neels Gap. They set me up with some superfeet soles and my foot posture changed that alleviated all foot and leg pain. It takes a good 2 weeks to break them in though, so you may want to keep your old soles just in case your feet are bothering you more. But once the Superfeet are broken in, you’ll be amazed.

Grinds