Foot Care for Pilgrims and Wannabe Pilgrims

by
Jane Christmas

If you are to travel like a pilgrim, then you need to pack like a pilgrim. Take only the essentials. Extras, if you need them, can be purchased along the way. Do make sure you have two pairs of good, sturdy shoes: one pair for hiking during the day; and a pair of sandals to change into after a day of walking. You should also pack four pairs of wick-away socks (more if your feet perspire a lot). The most recommended brands are Cool-Max, WigWam and IronMan.

The essentials: Peregrino
  • small jar of Vaseline
  • nailbrush
  • needle to pierce blisters
  • gauze and bandaids
  • Polysporin or Fusidin
  • Scissors moleskin
Nice to have:
  • peppermint foot cream or spray

Thoughts on foot issues from fellow pilgrims.
  1. "By far, the best advice I ever got was this: Spread Vaseline all over your foot before pulling on your socks in the morning. Some people also did this at night before they retired. But I only did it in the morning, and I had no blisters for the entire journey, and the softest feet at the end of it!"
  2. "My three tips for healthy feet are: good fit, good fit, and good fit. That's for footwear, of course. I cannot imagine anyone going on the Camino with ill-fitting boots. It would ruin the journey, and I doubt you could even finish it without proper-fitting footwear."
  3. "I recommend double socks for keeping feet dry and not sweaty. Beats me where the Vaseline fits in with that theory. If your feet get sweaty, then change socks as needed during the hike. Wick-away socks of course."
  4. "I found that if my feet were dry, I didn't get blisters. I used two pairs of socks, a thin liner that I changed mid-day, and a thicker hiking sock. I only had one small blister on the end of a toe that I think I got going down hill. On warmer days, I used the double-sided running socks, as they had the two layers but were much lighter. They weren't as cushy, but I didn't sweat as much. The double sided socks also took longer to dry, so I had to wash them early in the day or it had to be quite warm for them to be dry for the next day."
  5. "Before I left for Spain I had a lot of problems that I thought we foot related, when in fact I was doing so much hiking that my lower leg muscles were pulling on the arch muscles of my foot. just as I was about to cancel my flight, my chiropractor came to the rescue with massage, adjustments and a cool gel that really helped. Ice or cold water was the best anti-inflammatory."
  6. "I have had orthotics for 16 years, and can't walk without them. That said, there are a lot of people out there "shilling" them, probably needlessly. If I could do one thing differently, I would have got my orthotics sorted out at least 9 months beforehand; as it was, I had new orthotics made in February for our trek in May, and they weren't right until August, 3 months after I returned home. Had I stayed with my old podiatrist, I don't think I would have had the same problem."
  7. "Orthotics may help. I took an extra pair of insoles but I rarely used them. The best tip I can offer is that it is important to change into sandals as soon as you finish hiking. The switch gives your feet a much-needed break, and allows them to air out."
  8. "Don't get a pedicure before you walk the Camino! A few women did, and they ended up in hospital or with serious foot problems by Day 3. Lost toe nails, and tender areas on the sole that could not stand up to the rigorous nature of the Camino were common complaints. Calluses are the foot's natural shield; they grow as needed and where needed. Get your pedicure AFTER the Camino, not before. It's important to cut your toe nails short and straight across so they don't get damaged while banging up against the toe area of your boot."
Some Fancy Facts about Feet

The foot has:
  • 19 muscles
  • 26 bones
  • 33 joints
  • 107 ligaments
  • 250 sweat glands that excrete up to 1/2pint of moisture a day
  • 1/4 of your body's bones are in your feet
  • Walking is the best exercise for your feet
  • Keep your feet dry, especially after showering. On the Camino, you will pay an inordinate amount of attention to your feet.
  • Podiatrists warn that self-treatment of corns and calluses with over-the-counter remedies before starting to walk can do more harm than good. Maladies that cause discomfort such as bunions and hammertoes should be evaluated by a podiatric physician before you begin to walk for aerobic exercise.
  • If blisters develop, self-treatment by opening the blister with a sterilized needle and draining the fluid is acceptable. Do not remove the "roof" of the blister.
  • Cover the treated blister with antibiotic ointment and a sterile dressing to guard against infection.
Visit Jane's web site for more information on her camino.