The biggest challenge
for a brand new Pilgrim
isn't people who snore
or where to find food.
for a brand new Pilgrim
isn't people who snore
or where to find food.
The biggest challenge is not the kilometers
you must walk,
you must walk,
or where you will sleep.
The biggest challenge
is not finding a group to walk with
is not finding a group to walk with
so you don't walk alone,
or finding coffee in the morning.
The biggest challenge is
BLISTERS!
This next photo is the exception, not the norm.
This person had ill-fitting shoes
and they did not STOP
and they did not STOP
when they felt their feet becoming blistered.
There is absolutely no reason
for your feet to look like this
for your feet to look like this
IF
you take precautions.
In normal life,
we really are not on our feet, walking,
for 6 to 8 hours each day.
for 6 to 8 hours each day.
The Camino, although not a difficult walk,
is constant.
is constant.
The path goes from dirt track to paved road
to rocky trail,
to rocky trail,
up and down hills, through valleys,
over fields.
over fields.
You walk and walk and walk,
not strenuously,
but constantly.
We aren't used to so much walking.
And the feet, if not properly cared for,
can rebel!
can rebel!
If your feet will not carry you another step,
your Camino is over.
your Camino is over.
I've seen a few pilgrims give up
after a few days
after a few days
simply because they did not take precautions
from the beginning.
from the beginning.
So here is more advice
gathered from seasoned pilgrims and passed along to you.
gathered from seasoned pilgrims and passed along to you.
I hope you will use it to your benefit
so you can have a Buen Camino!
so you can have a Buen Camino!
SHOES
I talk about shoes over and over and over because to me, these are a pilgrim's most important purchase. If you have a tight budget, and can't buy one other piece of equipment, spend your money on good fitting shoes.
My favorite shoes are New Balance trainers with a wide, deep toe box, and purchased 1.5 sizes larger than I would normally wear. Your feet MUST have room to swell and your toes MUST have room to wiggle. Otherwise, they'll rub against each other mercilessly and you'll end up with painful blisters.
I generally wear my shoes with one pair of cushioned wool socks over one pair of liners. (Liners can be technical or they can just be like the thin cotton socks we wore as girls in the 50's) I change my liners daily. My wool socks can go 2 or 3 days between washings.
If my feet swell or if the weather gets really hot, I have the option to switch to only wearing either the Smartwools or the liners, instead of both.
My favorite shoes are New Balance trainers with a wide, deep toe box, and purchased 1.5 sizes larger than I would normally wear. Your feet MUST have room to swell and your toes MUST have room to wiggle. Otherwise, they'll rub against each other mercilessly and you'll end up with painful blisters.
I generally wear my shoes with one pair of cushioned wool socks over one pair of liners. (Liners can be technical or they can just be like the thin cotton socks we wore as girls in the 50's) I change my liners daily. My wool socks can go 2 or 3 days between washings.
If my feet swell or if the weather gets really hot, I have the option to switch to only wearing either the Smartwools or the liners, instead of both.
 |
| In 2012 I wore New Balance Model 1012. Each year I wear whatever the upgraded shoe on an SL-2 shoe last is for that year. |
I have literally worn New Balance trainers
out of the store
out of the store
and onto the trail with no breaking in.
I do not suggest you do this with any other brand.
Your shoes MUST be well-broken in
before you step onto the Camino
or you are in for a world of hurt.
or you are in for a world of hurt.
I am not a boot fan.
I have seen more people with torn up feet
who were wearing boots.
who were wearing boots.
I have seen many pairs of boots
abandoned along The Way.
abandoned along The Way.
 |
| Photos of boots by taibhsearachd |
Boots, unless you have weak ankles,
are overkill for the Camino
are overkill for the Camino
in my personal opinion.
I realize there are some people
who do quite well in boots.
who do quite well in boots.
I'm just not one of them.
Here are some reasons why:
The Camino is a fairly moderate walking trail,
not a mountainous hike.
not a mountainous hike.
Once you are over the Pyrenees (the first day)
there are very few days
there are very few days
you will be climbing anything
resembling a mountain.
resembling a mountain.
O Cebreiro is tough,
as is el Perdón
as is el Perdón
but those are each climbs
of no more than 2-3 hours each.
All of these,
including the section of the Pyrenees
you will walk over
would only be considered "hills" in California.
They are quite steep and slow walking,
but not mountain climbing.
Nearly the entire stretch up between
SJPP and Roncesvalles is on paved road.
Once you reach the summit,
you do go down trail,
but the danger there is after rain,
when the leaves are rotting,
and the trail is wet and slippery as snot.
In that section, in my opinion,
a good walking stick is more helpful
than boots would be
for most pilgrims.
On the section up to O Cebreiro.
you will be walking on a road much of the time.
Yes, it's steep, but there are only a few short sections
that are a bit washed out and rough.
The section from Pamplona up to El Perdón
is good trail,
again steep and slow,
but the rough part here
is once you reach the top and begin the descent.
They've covered the trail with loose river rock,
so you REALLY have to use your walking stick,
pay attention to where you are placing your feet,
instead of watching the scenery.
of no more than 2-3 hours each.
All of these,
including the section of the Pyrenees
you will walk over
would only be considered "hills" in California.
They are quite steep and slow walking,
but not mountain climbing.
Nearly the entire stretch up between
SJPP and Roncesvalles is on paved road.
Once you reach the summit,
you do go down trail,
but the danger there is after rain,
when the leaves are rotting,
and the trail is wet and slippery as snot.
In that section, in my opinion,
a good walking stick is more helpful
than boots would be
for most pilgrims.
On the section up to O Cebreiro.
you will be walking on a road much of the time.
Yes, it's steep, but there are only a few short sections
that are a bit washed out and rough.
The section from Pamplona up to El Perdón
is good trail,
again steep and slow,
but the rough part here
is once you reach the top and begin the descent.
They've covered the trail with loose river rock,
so you REALLY have to use your walking stick,
pay attention to where you are placing your feet,
instead of watching the scenery.
Flexibility is another reason
I prefer trail runners/trainers.
I prefer trail runners/trainers.
Boots have stiff soles.
Trainers have flexible soles.
Your feet will need to easily flex
as they walk, walk, walk.
as they walk, walk, walk.
Unless they are very well broken in,
boots will cause blisters
on the heel, the sole, the toes, and the ankles
boots will cause blisters
on the heel, the sole, the toes, and the ankles
because they are stiff
and do not flex with the foot.
and do not flex with the foot.
Wet Shoes.
It rains on the Camino
even in summer.
Your shoes WILL get wet.
Boots will not be dry in the morning.
They will be wet and stiff.
Trainers will be dry and flexible.
Goretex is not a great idea.
I wore Goretex boots when I worked for USFWS
and my experience is that it makes my feet sweat more that it keeps them dry,
and is unnecessary.
and my experience is that it makes my feet sweat more that it keeps them dry,
and is unnecessary.
Weight.
Boots are heavy.
Trainers are much more lightweight.
Your feet will not get as tired lifting them.
To take up some of the extra space,
I take out the insoles that come with the shoes,
and replace them with gel insoles.
You can purchase gel insoles for around $45.
I take out the insoles that come with the shoes,
and replace them with gel insoles.
You can purchase gel insoles for around $45.
I like Motion Control
as they help support my instep and ankles,
but there are many available varieties
depending on your feet.
as they help support my instep and ankles,
but there are many available varieties
depending on your feet.
Having said this, if you have weak ankles,
or if you have been wearing hiking boots
all your life
all your life
and you are used to them,
then go for it.
Some people have been hiking in boots
for a long time
for a long time
and their feet are used to them.
These suggestions are not for those people.
I'm talking to you people
who have never worn hiking boots
who have never worn hiking boots
for long distance hiking.
Now, when you are 1000 miles from home,
and thousands of dollars into a trip,
is not the time to experiment with something new.
Ok.. so that's enough about your shoes.
(for now :::grin::: )
(for now :::grin::: )
HOW TO PREVENT BLISTERS
The best way to care for blisters is to prevent them from occurring to begin with.
Here is how.
The minute you feel your shoes
rubbing against your foot
rubbing against your foot
or a hot spot beginning to nag you,
Stop!
Find a place to sit down,
even if it's on the ground.
(You'll learn to get used to sitting on the ground)
even if it's on the ground.
(You'll learn to get used to sitting on the ground)
Take off your shoes.
Take off your socks.
Rub your feet.
Put Compeed or moleskin on the hot spot.
Put your shoes and socks back on and
continue to walk,
but pay attention to your feet.
but pay attention to your feet.
Do not allow the hot spot
to ever develop into a blister.
to ever develop into a blister.
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| Applying Compeed |
I've heard several pilgrims
complain about COMPEED
not working or tearing their skin.
In my experience,
they have had problems with it
because they did not understand
how to use it properly.
So here is a little tutorial.
WHAT IS COMPEED?
The following information has been borrowed from Chris Woodford's excellent post.
Compeed is a hydro-coilloidal band-aid.
When you take it out of the packet,
it looks similar,
but it feels thicker and much less flexible.
but it feels thicker and much less flexible.
It's only when you apply it to your skin
that you find out how differently it works.
Hydro-coilloidal plasters are easy to find
in drug stores (chemist's shops),
in drug stores (chemist's shops),
but you'll also find them
in sports and outdoor stores
in sports and outdoor stores
among the walking and hiking supplies.
In hospitals, hydro-colloidal wound dressings
have been used
have been used
for treating many types of wounds
(including burns, ulcers, and sores)
(including burns, ulcers, and sores)
for over 20 years.
The plaster (British) or band-aid (USA)
has a sort of rubbery texture,
has a sort of rubbery texture,
a bit like a tootsie-roll that's been run over by a steamroller.
The material contains a substance
called a hydro-colloid that likes to absorb moisture.
This is safer and more sterile than the old method
of needle and thread
of needle and thread
to puncture and drain the fluid from the blister.
 |
| Photo by Rev Sandy |
A colloid is an evenly spread-out mixture.
A hydro-colloid is simply a type of colloid
where a substance is mixed with water.
where a substance is mixed with water.
Hydro-colloidal substances (such as gelatin)
love to absorb water to form a gel.
love to absorb water to form a gel.
In a hydro-colloidal plaster,
the rubbery stuff contains
a gel-forming material such as
sodium carboxymethylcellulose
a gel-forming material such as
sodium carboxymethylcellulose
(a water-soluble polymer made from cellulose) mixed with gelatin.
There's a top layer of elastomer (elastic material)
to hold the plaster together,
to hold the plaster together,
while your body flexes beneath it,
and there's some harmless adhesive mixed in
so the whole thing sticks to your skin
and stays there for at least a few days.
It's brilliant, really!
How does a hydro-colloidal wound dressing work?
Hopefully, you will put the Compeed on
BEFORE your hotspot has become a blister.
This way, it protects the spot
and keeps your shoes
from continuing to rub the place raw.
If you have not been quick enough,
it's ok to put the dressing
directly on your blister.
As soon as you stick a hydro-colloidal dressing
onto your blister
BEFORE your hotspot has become a blister.
This way, it protects the spot
and keeps your shoes
from continuing to rub the place raw.
If you have not been quick enough,
it's ok to put the dressing
directly on your blister.
As soon as you stick a hydro-colloidal dressing
onto your blister
It begins to absorb moisture from the wound
to form a gel.
to form a gel.
(There is absolutely no reason to puncture the blister)
That's why a hydro-colloidal blister dressing
rapidly turns
rapidly turns
into a soft and spongy mass
that cushions your wound,
that cushions your wound,
allowing you to keep on walking.
The gel is cohesive,
which means whatever leaks from your wound
stays in place under the dressing.
stays in place under the dressing.
Initially, the dressing doesn't let water vapor escape.
But, over time, it becomes more permeable
and the wound gradually dries out
and heals beneath it.
and heals beneath it.
It is possible to remove a hydro-colloidal dressing
without damaging the wound beneath,
but I do not suggest it.
Best to leave it alone and let it fall off.
The last thing you want to do is
tear newly formed skin.
tear newly formed skin.
Remember,
DO NOT TEAR COMPEED OFF.
DO NOT TEAR COMPEED OFF.
Let it fall off on it's own.
It should stay on the area for many days,
even in the shower.
How to use Compeed
Apply
This is what Compeed looks like
when it's first applied.
Make sure it's centered on the wound
and big enough to cover it completely
without the wound being anywhere near an edge.
Firm down the plaster all around the edges
to make a good, clean seal all around.
Within hours, you'll see a little white blob
forming in the middle
where the plaster
is removing moisture from your wound
and helping it to heal.
Be patient and wait
Once your plaster is in place,
leave it alone for a few days.
You may have to wait a week or even longer
until you can safely remove it.
Just watch, wait, and be patient.
I don't take the plaster off
until it falls off in the shower,
then I do it VERY slowly and am careful
not to tear the newly formed skin.
Eventually, your skin will be as good as new.
It's important to choose a COMPEED
that's big enough to cover the wound completely
and make a perfect seal all around it.
If you use one that's too small,
you'll find the hydro-colloidal gel
starts to leak out under the edges.
The wound won't heal,
dirt can get in underneath it,
and you can easily damage the wound again
when you remove the dressing.
The best thing is to buy (and carry)
a little box of dressings
of various different sizes:
bigger ones for heels, smaller ones for toes.
NEVER try to peel COMPEED
away from the wound
until it feels ready to come away all by itself.
Remember that the wound and the dressing
merge together
as the new skin forms.
Take the dressing off too soon
and you'll take the new skin with it
—ouch!—
and you'll have to start all over again.
So be patient!
There is an assortment of shapes and sizes
of Compeed
available in almost every farmacia
along the Camino.
along the Camino.
There are shapes for your toes, your heels,
your foot pads and others.
your foot pads and others.
Each package has 6 to 10 pieces inside.
They come in these cool, reusable plastic containers:
My suggestion to you is to go in
with a group of Pilgrims.
with a group of Pilgrims.
If each of you purchase
one or two different shapes,
one or two different shapes,
then you can split them up amongst yourself
and you'll each have 2 or 3 of each shape
in case you need them.
in case you need them.
Here are some Compeed packages
I've seen along the Camino.
I've seen along the Camino.
 |
| Toe joint |
 |
| Toe strips |
 |
| Small toe strips |
 |
| Foot Pad |
 |
| Large toe strips |
 |
| Covers entire heel area |
So that's it.
Be sure and take care of your tootsies!
Then, at the end of the Camino,
instead of this:
instead of this:
You will have happy feet, like these:
A warning:
COMPEED will most likely get sticky goo
on your socks/liners.
It's just a fact of using it.
I don't worry much about it.
I just wash the socks as usual,
pick off what I can of the sticky stuff,
and keep going.
If it gets too bad,
you can always pick up inexpensive liners
at the next China shop.
So.. take care of those tootsies
and have a
Buen Camino!
Annie
If you'd like to walk the Camino
but aren't quite ready to do it alone,
see my website:
but aren't quite ready to do it alone,
see my website:
for more information about
Guided Walks on the Camino Santiago
and on other Pilgrimage Trails of Europe
Excellent advice on foot care! I’ve worn New Balance and Hokas on two of my walks and though I’ve had issues, none were blisters or hot spots. What I had was tendinitis and some sort of inflammation that 3 doctors, one nurse practitioner and one podiatrist couldn’t identify.
ReplyDeleteOh thank you
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