In Search of Santiago

Tips on Tendonitis

Camino Tips – Dealing with Tendonitis     Here are some further tips I just shared with someone on the Camino Forum who was struggling with Achilles pain. This is based on making it all the way to Santiago…..and the things I learnt along the way about self treatment. Of course, please do seek professional medical advice!   Reduce the weight you are carrying. Carry the bare essentials and send your pack forward for a few days. (maybe for the rest of your Camino) You need to reduce weight on those tendons. Buy some heel wedges. (Pharmacy) Small foam wedges that you stick under your shoe inserts. 4 or 6 mm. Going up steep hills, add an extra one. Going up from St Jean I had three in one side = 12 mm. It reduces the stretching of the tendon. Just leave one in on the flat. Take any extras out once you are up the hill. Use Ice frequently. Every couple of hours. Take shoes and socks off and get some ice in a small zip lock bag. 4 or 5 cubes is enough. With a bit of water. Rest your heels on the ice bag for 15 mins up on a chair at the breaks. And again at night. Stretch. Carefully. In the mornings, at the breaks and at night. Feet flat on the ground, step forward with the other foot, and gradually lower and bend the knee on the rear foot, stretching the Achilles tendon. Then swap. This will often give instant relief. Medication. Take Ibuprofin (as long as you do not have stomach problems). Get advice from a pharmacist. I was taking 400 mg every 4 hours, twice a day whilst walking and again at night. You can take paracetamol on top of them for pain. At night you can try Inbuprofen cream instead of tablets. (not both) Raise your feet at night. Put a rolled up blanket, towel, pillow under the foot of the bed. Raise your feet at breaks. A few times when it got very painful, I just lay on the ground with my feet up on my pack for half an hour. Physio. I went any chance I could get. It’s very...