Backpacking and foot pain

[Cyclone6]

Any backpackers out there? I've tried several different hiking shoes (LL Bean brand hiking boots, 2 different sets of Merrell boots, and now Hoka OneOne TOA GTX trail runners) and always have the same problem. I get severe arch pain on my right foot, and only my right foot. I use Tread Labs extreme high arch supports, which are comfy until about mile 10, and then it's downhill from there. I tried to get custom footbeds where I got them for my ski boots, but they refused to make them for hiking shoes. When I'm resting in camp, I try to stretch my foot and massage it with a tennis ball. Additionally, I have replaced gear and made sacrifices in order to get my pack base weight down to 18lbs to reduce stress on my feet. Has anyone had a similar experience and been able to overcome it?

 

[Jilly]

Are you getting your shoes from a "running" store, outdoor store or on line? I'm thinking that a running shoe store might make an insole like our ski boots. Or maybe find another ski shop that will make you one.

Last resort would be an official orthotic made from plaster cast or computer walk. Those are expensive!! Could be covered by insurance though.

 

[Christy]

If I were you I'd see a podiatrist. Maybe you have a treatable issue.

I don't have the same foot pain as you, but I get really sore feet when hiking. I went to the podiatrist and got orthotics, and that helped somewhat, but my feet still get sore. The podiatrist did say I have a little arthritis in my feet. Mostly I alternate between ibuprofen and Tylenol. Funnily enough it seems to improve throughout the season, and beefy hiking boots (right now Oboz) work well enough for me.

 

[Cyclone6]

I'm going to look for a running specific shoe store that maybe can help me get a custom insole.

I'm also going to my PT for my foot. I know she's not a specialist, but she was able to fix my knee problem, so maybe she can help here too.

Next summer, I get a 4-week sabbatical from work, and I'm pessimistically assuming Europe travel will still be out of the question, so I'm planning to hike a section of the PCT. I need to get my feet in good condition now.

 

[Soujan]

Boot fit and the type of boot makes a big difference. Backpacking in trail runners is not for everyone. The heavier weight you carry, the more support you need. Is 18 lbs before or after water weight and how may days are you backpacking? The type of terrain also factors into how sturdy of a boot you need. I don't use backpacking boots since the most I'll go out for is 4 days and I don't carry more than 35 lbs including water. For day hiking I use Salomon X Ultra and for backpacking I use an Asolo light hiker. The Asolo is a bit stiffer while the Salomon has a more sneaker like feel. I found that the insoles that come with the boots are terrible and always switch them out with a pair of Superfeet. You also want to make sure your feet do not slide around in the boot as loose boots lead to toe bang and sprained ankles, but still has enough room for swelling and toe splay. As soon as I'm done setting up camp, I switch to a pair of lightweight flip flops.

Your foot pain could also be related to your gait. You might be stepping with your right differently than your left. Walking on uneven terrain can be exacerbating this.

 

[Christy]

I'm planning to hike a section of the PCT.

Ooh, what section? I've done most of K and it's amazing. Through the Goat Rocks is amazing (is that I?). I've done quite a bit of J and L. It's all so good.

 

[Cyclone6]

Boot fit and the type of boot makes a big difference. Backpacking in trail runners is not for everyone. The heavier weight you carry, the more support you need. Is 18 lbs before or after water weight and how may days are you backpacking? The type of terrain also factors into how sturdy of a boot you need. I don't use backpacking boots since the most I'll go out for is 4 days and I don't carry more than 35 lbs including water. For day hiking I use Salomon X Ultra and for backpacking I use an Asolo light hiker. The Asolo is a bit stiffer while the Salomon has a more sneaker like feel. I found that the insoles that come with the boots are terrible and always switch them out with a pair of Superfeet. You also want to make sure your feet do not slide around in the boot as loose boots lead to toe bang and sprained ankles, but still has enough room for swelling and toe splay. As soon as I'm done setting up camp, I switch to a pair of lightweight flip flops.

Your foot pain could also be related to your gait. You might be stepping with your right differently than your left. Walking on uneven terrain can be exacerbating this.

Typically, I don't do more than 3-4 days at a time. The 18lbs is without water. This past trip, with water and food, my pack was 32 lbs. But, I also brought some fishing gear this time (not that I needed it, I totally struck out :(). My goal for the section hike is to get it 30lbs or less. I do think my Hoka trail runners feel better than boots for longer distances, but the foot pain is still there. I would only use true hiking boots if I was doing some serious off-trail stuff where I would need the extra stability.

It's possible I have a weird gait, I'm not sure. The terrain was fairly gentle on this trip, not too many rocks or super steep areas.

Ooh, what section? I've done most of K and it's amazing. Through the Goat Rocks is amazing (is that I?). I've done quite a bit of J and L. It's all so good.

If our section labels are the same, E and possibly F. Basically, Odell Lake all the way up to US-26. Obviously there will be a couple resupplies in there if I end up doing both sections. We'll see where my conditioning is and also the status of fire closures.

 

[Jilly]

I'm not sure, but if it's a gait issue, you might have hip issues too. But a gait analysis would be something to look into. Your physio should be able to do that.

 

[Pequenita]

Maybe try some Superfeet (they now make a hiking one) if custom footbeds are out of the question.

 

[SallyCat]

I agree that seeing a podiatrist would be a great start. She/he can help make sure you're using the correct arch height and can tell you if you need shoes or insoles with a particular kind of support. Running shoes come in various "motion-control" types depending on what your foot does when you walk. You can get some good control without necessarily wearing a heavy boot.

Remember that ski-boot insoles might not be what you need for hiking, even if they are custom-made. Holding your foot locked into a completely rigid boot versus supporting a hiking gait in boots/shoes made to flex may require different shaping and material. I use Superfeet for hiking and running, but when I tried them in my ski boots years ago, they felt horrible.

Fwiw, even though I need some support I've moved more toward trail-running shoes for backpacking; just personal preference. I think it's about a 50-50 split between sneakers and boots last time I was out amongst thru-hikers. BUT, with the trail runners I definitely always use two trekking poles for stability when I carry any significant weight on my back. (I average around 32-35 lbs with multi-day food and water). I still use a beefy Deuter backpack that weighs 5 lbs empty; I find it distributes the weight so well that I feel much more stable and comfortable with it than with any of the number of ultralight packs I've tried. Just a subjective view that lighter isn't necessarily "better" depending on what you need from your equipment.

Good luck; nothing ruins a hike like foot pain. Hope you find a solution!