Shoes & Injuries on the PCT // DON'T MAKE THESE SAME MISTAKES!!!
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- Опубликовано: 22 апр 2018
- Hey you!
Thanks for watching :)
If you have questions or advise regarding my weird foot injuries or just feedback in general plz leave them in the comments. I really appreciate. Check out the list and links below for all the shoes I wore on trail and shoes I currently wear. NOTE: By purchasing products using the specific Amazon links I've provided below I get a little bit of money to help grow my channel at no cost to you, so MUCHAS GRACIAS advance! :)
Zero Drop Trail Shoes:
Altra Lone Peak 3.0 (Men's) - amzn.to/2vDw8Tb
Altra Lone Peak 3.0 (Women's) - amzn.to/2qUHYmq
Altra Lone Peak 2.5 (Women's) - try eBay
Merrell Pace Glove 3 (Women's) - amzn.to/2vCylyn
Merrell Trail Glove 4 (Women's) - amzn.to/2K8YWX1
Zero Drop Casual Shoes:
Lems Boulder Boot (Unisex) - www.lemsshoes.com
Astral Loyak (Women's) - www.astraldesigns.com
Follow me on Instagram:
/ cotezi
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So is the pain gone in the back of your right heel? If not, has it been getting better, and have you gotten it looked at to see what the actual cause of pain may be?
So for the first few weeks right off trail the pain in the back of my heel and just overall foot pain was pretty bad. I think all the scar tissue developed and really just settled so that every time in the mornings it was so hard to walk. This pain got better as the months went by. Now recently the pain is still there immediately when I wake up and stand on the ground but its definitely not as bad, it's like a faint achyness... goes away after 20 min or so walking around and after hot shower. Hiking after the PCT has been a little painful especially right after the trail. Nowadays there is still pain there but not as much when I'm really concentrated in my stride and try to walk properly. Merrells Trail Glove worked out great on my mini short 3 day section hike of the AT a few weeks ago so I'm excited about that...
I've never gotten full official diagnosis. I got two X-rays on my feet on PCT, one in big bear, one in shasta but neither showed any fractures according to doc. I never have gotten any MRIs but I feel like I probably should?
Right now I'm just really trying to be proactive about massaging/rolling/stretching my problem areas. We'll see how it goes.
it might have been plantar fasciitis? It sounds like it.
Definitely plantar fasciitis! Get good orthotics made and stretch constantly. It will continue to get worse and can return even if treated properly
@@CoteziHikes Thanks for sharing! I can relate a lot about this. I also was bad at packing lightly during my hike through Europe. It's so good to share those mistakes! It's so good that you share those ideas about not wanting to lose your trail family and wanting to push yourself so bad. Maybe saying now it sounds strange but on a hike those are really your concerns :) I had the same mystical pain too and think I finally found out about the name through your channel!
Cotezi Hikes have you got plantar fasciitis? The pain on standing in the morning is classic. I find crocs, “cute” as they are, really help me walk first half hour when I get out of bef
Refreshing to have someone talk through the aches and pains, being frank about the mistakes they made, the things they did to try and fix it, and then the mistakes they made again, all the while managing to be informative. Thanks for taking the time to share.
It's great to hear that others have struggled with foot and shoe issues like myself. Thank you for sharing!
Thanks for making this vid - your style of narration is very honest and I find that refreshing, keep up the good work
Craig Lawrence thank you sir! 😊
Thank you. Great vid with genuine information. Has altered how I will select my next trail shoes for sure.
Really enjoyed watching! Good review of your trail shoes. Your right there aren't many on RUclips.
I teared up during the Shasta part...I had to get off trail at mile 2,000 (in 2011, a lot like the 2016 record snow year), not because of injury, but there were many tears. I still remember that day, always will! Good video, sharing with a friend. Thanks, Dirty A!!
Hey... Mama Gecko here. I loved this video.
I'm 65, an AT section hiker and I started running/ultra running at 50.
Feet. I had the same positive experiences with Altras you had. I discovered them after reading Born to Run... The perfect book for thru hikers!
The most remarkable thing in your video that resonated for me: NO THRU HIKING ON A PAIR OF SHOES MORE THAN 500Ms.
I'm 190 lbs... I ran about 65-70 miles a week to train for ultras. Given my weight... I changed my shoes every 250Ms for road and trail running. If I forgot... At as I approached 300Ms I would always develop quirky feet, knee, shin splint, back, etc., problems.
What runners and thru hikers struggle to understand is the great non-worn-look of the uppers distracts the individual from realizing THE INSIDE OF THE SHOE IS CHANGING... SPECIFICALLY... AN EMERGING DEPRESSION UNDER THE HEAL. This changes everything about the foot strike.
On an Altra note... I stopped running in road Altras because I needed a stiffer shoe. In terms of trail running on our highly technical trails (roots and rocks galore) I ditched the Lone Peaks because they lacked what now look like plenty of rubber protection for the foam lowers. Finally!
Anywho... Love your vbloging.
Thanks for your thoughts. Your the best.
Mama Gecko
I'm actually really happy that you mentioned your back pain. I have chronic lower back pain from my time in the army and I've really been trying to figure out how to deal with it and still hike since I love the outdoors. Thank you for being so relatable and open about it! ❤
Back pain is no joke. Mine has been around for so long and it ebbs and flows. During the PCT it was bad at times and the only thing that helped was rest and stretch/massage. Right now I don't have too much back pain and I think it's due to me doing other activities more such as climbing/skiing :)
Nice job. Enjoyed your way of talking about a not so exciting but important subject! Gave us a feel of your emotional experience on your PCT journey. Thanks! Hope your feet are feeling fine now😊
I love the Altras and the Lone Peak is one of my favorites. Haven’t used any other shoes for running since I’ve discovered the Altras.
Thanks for doing this detailed review! Have learned a lot from your videos. Keep it up Cotezi.
thank you for watching :)
So helpful! Thank you for being so honest!
thanks Andrea!
Ah thank you for sharing your foot story! I am crazy when it comes to my feet, but I also noticed that I have a habit to push my body when it's telling me to slow down or stop when I'm hiking. So this is a good reminder for me!
Aww omg thanks for watching
So Helpful! Really loved hearing this story.
Yay! Glad you enjoyed and glad to help :).
Thank Cotezi Hikes, i really need this video and thank you for making it!
Well I ended up clicking on this video because I was trying to decide whether to buy new hiking boots or just wear my trail running shoes (Altra Superior 4) for a relatively short weekend backing trip. I haven't backpacked for a few years and when I did I always had boots... I think I'll be ok in the Altras. Also, you're more interesting than I expected. I didn't plan on watching the whole video, but here I am 20 minutes later, so good job.
Great video! Thanks for that; I really enjoyed it.
Any experience with waterproof shoes like Gore-Tex membran and stuff like that? Especially the snowy sections of the trail.
Love seeing good info spread around :)
You’re my vegan trail hero! Keep up the good work. You rock.
Great video. Really helpful. I have been using correct toes and minimal shoes when around home and general outings. It has greatly helped and strengthened my feet. No more plantar fasciitis pain.
I've been meaning to get myself a pair of correct toes for the longest now. Thanks for the reminder!
Great input!! Thanks! What about you in the last five months? And the rest of the PCT? Hope you're fine.
I totally had one of the same moments on the PCT this year where I cried when I realised how long it was since I zeroed and how cruel I was being to my body!
Hey Cotezi, thanks for making the video. Really interesting, I’m just about to transition from hiking boots to trail runners and heard a lot about the line peaks, I also suffer from low back pain and knee pain so interesting to hear your views on them.
Cheers mike
Thanks so much for such an honest, detailed assessment. Your natural way of describing all the foot issues you (and we!) have is very relatable.. Going zero drop for hiking is certainly something a person has to get used to before the hike or trouble will hit for sure. I'd recommend at least a couple months of everyday use before the start of any extended hike. By the way, you're as cute as a button. Hike on.
Thank you! Yeah, I definitely fall on the spectrum of having more issues biomechanically (probably cuz of my back injury) so I should've spent even more time training with zero drop shoes than the regular person. But overall I learned a ton on trail and currently and will def take it slow and be super aware of my form on my future hikes. Thanks for watching :)
Very useful... Thanks for your effort to share
Great, informative video - enjoying your other videos, too!
I'm glad you offer warning to the rest of us, and Altra should have you as an ambassador for their footwear. (I'm wearing Olympus 2.0s and train in Torin 3.0s.)
Really great info in this video. A lot of good advise, all from learn as you go. Very good point about favoring a foot how you walk if you have an injury. As a runner I can say my biggest problems have not been from my leg that had the injury at first, but from my change in stride/run to avoid my injury in the end screwing up my other leg,.. lol. I keep saying I will not do it again,,,. will see. thanks for sharing your knowledge, things learned as you go.
Hahaha yeah, BEWARE OF OVERCOMPENSATION. Glad this video resonated and thanks for watching! :)
Can you talk about how you got over heel striking when you walk? Thank you for all the information!
Yes sounds like a Continuum of mistakes but I must say you're one tough young lady. watching a lot of videos as I want to start hiking next spring and shoes are at the top of my quality buy list and altras seem to be the favorite of most. anyway thanks for the info and take care of those feet!
Great info Cotezi. Having candid details of your experience is very valuable to me as I've never done a long distance hike before and I'm starting off on the PCT next week. I'm starting off using a pair of Merrell Trail Glove 4 Knit. I've got 80 miles into these shoes and I love them. I particularly like the Knit version of this shoe because of the reduced pressure on my achilles tendon. With your help, I now feel well forewarned now about hiking practices and things to which I need to pay attention to keep me moving down the trail. Thank you. Fair winds.
So glad to hear this info is resonating with ppl! Yeah, I've seen the Merrell knit gloves online, they're probably so comfortable as far as flexibility on top of the foot. Keep going! And watch your stride (more short steps instead of less long steps). Did you have achilles tendon pain and/or back of heel pain prior at some point??
I had achilles tendon pain from running shoes with the 'tang' on the back. Almost all shoes seem to all have them. I cut it off of my New Balance running shoes and the pain went away. So I seek out shoes that stay on my feet, but do not apply pressure to the back at my heel. Walking is simply constantly catching yourself while you're falling down. Thank you again.
Very information... By sharing your issues it certainly helps others learn. Thank you!! Btw, you're very cute :)
Thanks 4 making this vid!
Great Video! I had tendonitis of my Achilles tendon and the podiatrist recommended that I avoid zero drop shoes while I was healing. He said that I had walked with a heel to toe drop shoes for years and my feet were used to it. I'll find out what he recommends once I am completely healed. I am glad to know that you can still hike even though a doctor told you to hang up your hiking shoes permanently.
Yup! I've definitely shifting into more shoes with support recently with bits of 0-drop sandal use. The back and forth has been really great for letting my tendonitis heal but also strengthening the muscles and ligaments again.
Thanks Cotezi for the dissertation on trail shoes and foot issues. I like the level of detail and context you provided. I was wondering if one can use superfeet insoles in the zero drop shoes or should you stay with the original insoles? I am doing the JMT nobo this summer. Any recommendations or advice? I love your thoughtful videos. They are well done and much appreciated. I hope that you are healing well. Happy trails!
Thank you so much for watching :)
People wear different insoles in their altras all the time and most say it makes a huge difference and helps them. One friend in particular actually has been wearing the REI plantar fasciitis specific insoles (not superfeet, actually he said the superfeet ones weren't as good) with his shoes and notices a complete difference for the better. I haven't heard of anyone wearing different insoles on merrells trail glove though or any other zero drop shoe. You should try out different insoles and let me know how it goes!
Happy hiking!
Have you ever thought of doing the camino de santiago de compostela?
Hello! Could you possibly make a a video on your Lems Boulder boots? Wondering about traction and if they hold up well. Thanks!
Love your videos btw 🥾🤎
As a guy! I just finished 3 weeks hiking in national parks. Used alltra lone peak 3.5 were 1 full size larger. They were light,breathable, excellent traction. The zero drop took pressure off the front of my knees. Highly reccomend. Thanks
I have xrays and surgery that will say different
Good video.... I enjoyed listening to your experiences.... I am off trail as I write this..... I started the PCT at the end of March and at the 170 mile mark came off trail to find out what the extreme pain in right foot was. I was having problems with my right heal and calf.... I too developed a knot the size of a small marble in the back of me heal.... the Achilles was tight and hurt like crazy.... at about the 141 mile mark the arch of my foot and the underside part of the arch near the heal was hurting so much I was walking like a decrepit old man. By 170 I was hobbling and barely walking. Got off trail, came home and had x-rays then an MRI.... turns out I had several micro fractures to my foot and the Achilles was inflamed as well as the bursa, which caused the bulge on the heal and that pain. My doctor looked my show over and asked how long I had been using the zero drop Altra’s. I had switched to them in October last year as I trained for my PCT thru hike this year. I really only wore them when training for my hike. All other times I wore shoes, I wore regular shoes. I noticed issued with my calves and Achilles almost from the beginning of switching to the Altra’s. I figured it would work itself out as I got use to them. WRONG. The doctor attributed my micro fractures and Achilles issues to the Altra’s. His belief was they lacked the support necessary for hiking with 25-35 pounds of weigh on your back over an extended period. He qualified his comments with “for a lot of people”. Me being one of them. He said he sees a lot of injuries to feet and the Achilles from people hiking and trail running who use “zero drop” shoes and he said most are from not changing the way one walks, runs and hikes when using this type of shoe. He also said switching back and forth doesn’t help with the muscle memory we all have from years of not using the zero drop. I had always used Merrill or Lowa and never experienced foot and tendon problems. I will switch back to Merrill when I get back on trail next month to complete my PCT trouble hike. Feet and shoes are all different and what works for one may not work for another. I loved your approach to this and understood exactly what you were sharing with everyone. Great job..... Thank you for this video..... PS.... I enjoyed watching your PCT videos also.... cheers.
Wow. I'm sorry you had all those issues. Feet are so important! I really am debating getting an MRI to get an official diagnosis honestly because I still feel like there is something wrong and although the pain is acute as it was on trail there is still some pain there... Yeah the weird bump on the achilles I had in Big Bear I'm pretty sure was achilles bursitis! Ah!! so many mysteries lol. I hope you get better.
I just thought of a way to hike with only one pair of shoes while keeping your feet from hurting... walk the entire trail on your hands. :p To be serious, this is really good advice. Thank you Cotezi for posting this video.
I’ve struggled with sizing for a while. Do you think that the space between your toe and the front of the shoe of a true to size fit ( meaning your foot length + the empty space of the last ) is enough for a trail running shoe? Is a 0.6” enough? Please share your thoughts.
Great video. You are a beast, and I can't believe you did that with so much pain. wish you could do more videos, and tell us more about you and your everyday life. Also, what is going to be your next hike?
What I did was irresponsible lol but thanks? I'm going to stick to hiking related vids for now but maybe in the future :) Next hike will be probably somewhere in NorCal... have really been wanting to get out west and I think that is where I'll start. But only if my feet approve this time.
I love asics for my plantars fasciitis . I'm almost positive you have that. Zero drop really hurts my shins and back. I dont know if anyone else has that issue with zero drop shoes.
yes same thought here... zero drop is not for everyone
Lint with the shoe trim! First time I saw him doing that to his shoes I was a little freaked out LOL! Great video Dood! :)
It was low key terrifying but turned out 👌
good video. Lots of information. Thx
Cotezi! 🥑To much mileage each day and not enough shoe change outs, hectic! But you’re vids are wonderful and informative, I could happily sit and watch you discuss most anything!
Question, any near future hike plans for 2018?
Thanks for sticking thru! Hahah. Watching the vid makes me want to slap myself sometimes like HOW WHAT UGH WHY but they are lessons learned I guess...
As far as any hiking, I want to go out west eventually. We'll see what happens :)
Thanks for this Cotezi. And the clothing vid too. I used The same lems on R2R2R thru Grand Canyon and they were fantastic except my feet hurt pretty bad by the time i got back to the river. I slipped in a pair of insoles from the shoe graveyard and that helped some. The rocky trail was rough on my feet. I had been wearing the all nylon version for almost a year at that point too. I wear boulder boots everyday and have now switched to the all leather for winter and leather accented for summer, for better durability and drier toes. Anyway, i totally think u could and should wear the all nylon boulder boots on ur next thru hike. Your feet would love em. Cheers!
Good to hear the Lems are an option in the Canyon. I’m planning a 2021\2022 trek, and it will be my first there. Some Moab area trips under my hip belt, but I’ve not found footwear I like. I’m a barefooter in day to day, and while I can use typical shoes, I’m never happy with them.
You’re awesome! Thanks for the info
Happy to help!
I've always had problems with the back of my heel rubbing in shoes. I've tried em all and the winners are... Brooks Cascadia (most versions) and Hoka One One Challenger ATR. The down side with the Hokas is durability, other than that I think it is a great shoe for thru-hiking. The Brooks have the advantage of better sole durability and they are more stable. The Hokas seem a bit easier to roll an ankle in. Big miles = big problems sometimes.
I tried the Brooks Cascadias on a couple day hikes (14 mi, and 6 mi) a couple months ago. They somewhat helped my heel (especially compared to Altras) but they made everything else hurt so much (my hips, knees, sore feet, etc). I wish they would've worked because I was looking for a transition shoe with a drop and support to heal my heel but it just felt like it was going to give me a whole set of other problems so...
Cotezi I enjoy your videos. Keep them coming! You have a calming and endearing personality. Acupuncture has given me some amazing results. I suffered with plantar fascitis on my right foot for over a year. Went to an orthopedic foot specialist and then physical therapy to no avail. I got relief with my first acupuncture treatment and couldn't believe it.
Thomas Dixon thanks Thomas! This gives me hope. I’ve actually been considering acu for a while... 🙏🏼. How did you get plantar??
+Cotezi Hikes Some get pf from overuse but ironically I believe mine was from inactivity. I was recovering from a surgery and was not mobile for 12 weeks and it developed shortly after I became active again. Check out a practitioner that uses Japenese acupuncture. The needles are smaller. My acupuncturist uses moxibustion which is an herb that is attached to certain needles and actually burned and warms the needle. Feels great and is so relaxing. I am so relaxed that I joke about calling an Uber to take me home because I can't drive.
I wil have to look into this. Accupuncture is on my to do list for sure not just for my feet but for back as well.
Great story. I am like you, I would push it. Had a knee problem the doctor told me my running days were overs. Nine marathons later I thought about that discussion. Know about Lems and will try them out. Great vid.
ahhh it's so frustrating isn't it?! lems are my fave!! you won't be disappointed.
It’s grim but I have recurrent ingrown toenails on both big toes. I’m actually so fed up I’m in the process of getting a podiatry referral to enquire about partial removal before my west highland way hike in 2021
Thank you for your thoughtful video. It was interesting to listen to your foot and shoe journey as I had similar experiences. My cure for shin splints was lower leg compression socks and Achilles pain was overcome over a period of months while doing full leg extension calf raises. I used a roller on the calf knots and steady thumb pressure on the various trigger points in the calf. For really tough stuff, I did self acupuncture. Perhaps a vid on how to walk with proper form would be helpful.
What type of achilles pain did you have? Where exactly was it? I need a video on your exercises/acupuncture stuff!
The Achilles pain was textbook evolutionary with each phase of the discomfort being indicators of a system that was adapting to the new conditions. In the beginning there was notable swelling that would show in the entire foot and ankle and with swelling leaking into the toes. I addressed this first phase with RICE (Rest, Ice compression, elevation). In the second phase, the area that hurt when I walked, was above the heal bone. As the day goes on, the pain would subside. I believe the source of the discomfort extended into the bottom of my foot. In the bottom of the foot, I used a fixed wrench and scraped the fascia lightly to help maintain the alignment of the fascia tissues. The greatest discomfort was felt in the tendons around the heal bone itself. This tightness was revealed when doing the full extension calf raises which felt like the micro knots ripping apart. I also did massage in the Achilles tendon above the heal bone but it was very painful to the touch. The massage in this area should be in a direction 90 degrees to the tendon fibers so is done with the forefinger and thumb (more of a pinching action across the Achilles). I also had pain to the touch, below the inside ankle bone, when massaged. In my mind, it is important to make a distinction between stiffness/soreness and the continuous pain. Continuous pain I have found needs RICE and is usually accompanied with swelling. Stiffness and soreness I have found wet heat more helpful like a Magnesium salt, soak. I have not done any videos but am happy to try if folks are interested. If you read this, and are interested, give me thumbs up on this post.
omg I am so interested. This actually sounds EXACTLY like my foot pain situation. When did your pain start? Running? Hiking? Backpacking? Also how long have you had it? And is it gone and fixed now??
There is hope for your situation Cotezi. To put things into some kind of perspective for you relative to some kind of mechanics, you should know that i two hyper extended knees, one from football and the other from baseball. I was also born with severe Pes Cavus (high arches). When you have mechanical issues, it takes some time and some miles before the repetition reveals your challenges. I live in area that is relatively flat and I walk up to 10 miles a day but because it was gradual, the swelling started in my feet and ankles and various places in my shins. The Achilles pain I feel would have been exposed earlier if there were hills/mountains to train on but running was the next best thing. Once I started running, this is when the Achilles stiffness began. It is coming up on a year now and although there is still some Achilles stiffness right after training, that tightness is pretty much non-existent in the morning when I take my first baby steps. With continuous activity and stretching and rolling (I designed and built a 4 oz roller) the Achilles challenges are on the way out. What has also helped was the use of custom Orthotics/insoles. Over the years, the pack weight has caused heal spurs (a function of my bone structure adapting to heavy weight relative to foot shape) They are not painful because I am so active. I enjoy your channel and will be going down the ultra-light path, so thanks for the encouragement. I am happy to help if I can. I have a good stretch for you if you are interested but it will take a few words to explain.
MRo, that is great information. It sounds like you actually know some things about the body... are you a Doc of some sort? If you do a video (or videos) on conditioning, RICE, recovery, etc for the feet/ankles/calves/knees/hips... I want in on that info!!
Thanks for sharing!
Thanks. Good video. Do you wear the Altra’s on day hikes?
After the PCT I wore altra 2.5 on really short day hikes and still felt my heel hurting. Like I mentioned in the video though, it may just have been me not paying too much attention to the way I walked though. Honestly the 3.0's felt better than the 2.5 but are a bit narrower (only downside). So that's when I tried out and switched to my current day hike shoe the Merrell Trail Glove 4. So far so good.
Good video. An individual could get rich if they knew how to diagnose foot issues and better yet, provide preventative recommendations on footwear based on stride, strike, arch, etc before issues arise. I have been following Amanda Bess channel and she has been struggling with foot pain until just recently on the AT. Different shoe with better insole support for the arches. Hope that solution lasts for her. Thanks for sharing your insights and lessons learned!!!
This video really helped point some things out to me. I suffer from intermittent low back pain and plantar fasciitis. I think i've got some serious work to do with my stride, and i probably have to make better shoe choices. I've read articles and seen videos with similar advice before, but for some reason they didn't stick into my thick skull. I think your way of sharing your own experiences really helped convince me and hit it home. Thanks a bunch, Cotezi :)
Aww yay! Glad I could help :) Stride is so important because when its done right, impact is decreased, which means pain is decreased. Do you know where your low back pain stems from?
Cotezi Hikes I think my hip flexors are way too tight, affecting my posture. Stretching them and getting my glutes properly activated might help bring my hips forward resulting in a better posture. Also maybe seeing a physical therapist or trainer.
That's so true! I actually just saw a video last night about how the root cause of pronation isn't necessarily at the feet but it's at the hip and how tight, short muscles around it can cause your foot to collapse inwards when walking. The video highly recommended pigeon pose for this so when I finished watching I went straight to do that (lol). But it totally makes sense actually! I've also read that stretching hamstrings and PSOAS muscle is crucial for decreasing low back pain. Hope this helps!
Have you checked out Vivo Barefoot? Minimal, wide toebox and they have some dedicated hiking models.
I've never tried them but know of them. On my to do list!
Hi I'd had the tendonitis on the right heal prior to the TA. It took 8 months to heal but it hasn't come back. I'd been running and over training. It was healed before the trail, however I decided on minimal trail sandals and it turned out to be a comedy of errors. The first part was on a long beach. Basically a daily free pedicure with the sand rubbing my feet... until raw. Then straight into deep mud where the mud got in between the Velcro strap and wouldn't close and was sliding all over the place within my sandals. Went barefoot and many sharp tangled roots. Next was walking up a river where the small stones packed between my feet and sole no matter how tight. Barefoot again. Next road walking with constant tiny pebbles. I ditched them asap!. The sandals had no cush and I started to feel the stresses on my feet. In nz there were so few choices. I ended up getting a pair of nike frees that were huge like two sizes too big but they had cush, a little toe splay and not too high of a heal. The only size available. I felt like a clown but I was comfortable. And they dried fast. That was great with all of the river crossings there. If not for the shoe change I would have to have abandoned. I now wear Altras but I do well with the superior model. A bit of cush really helps even with ultralight backpack and conditioned feet. So true about making smart shoe choices! Its everything in a through hike.
How were the Altra's on steep downhills? I tried some on at REI and they seem great, but there doesn't appear to be as much support in the toe box area compared to boots. Did you find this to be an issue?
I didn't really feel pain anytime I'd ding my toe area against a rock or something so I would say theres enough protection there in the Altra for that.
This is a big concern also for me and a long thru hike. I must start out slow.... Also I've been taking long walks with my new Bedrock Sandals. So far those are feeling good. One thing they do is help me concentrate on my foot placement and stride. It feels more natural. I hope you're feeling better with your feet and achilles.
Thank you! I agree about the sandals. It feels a lot more natural.
If you like the trail glove you might like the new balance minimus. They are a very similar minimalist trail runner but they have a wider toe box a lot like the altras. I run and backpack in mine.
x2 Have had every NBMinimus shoe so far, and while they are not perfect, I haven't found anything better! (and Vibram 5-fingers rock, too)
I've had a couple pair of NB MInimus 10v3s and they simply weren't durable enough for my taste, as every day users/runners, much less trail/hikers
If we are talking durability, I don't know that any minimal shoe won't tear up fairly fast considering... My Vibram 5-fingers last the longest out of all of them, but all of the soles wear through about the same.
my soles debonded way too fast for my taste with light use, and the uppers got... sloppy/loose. I've got some Merrell Trail Gloves that are much better/solid/durable now that are marginally heavier, but more solidly constructed.
The Merrell's felt like they had some kind of hard, arch insert in them that I found uncomfortable. Are these the Trail Glove 4's, by chance? I haven't tried them, yet, but was debating on it... can't do that arch thing, though.
Would the Altra Superiors be a good middle ground between the Lone Peak and the Merrell? Also, do you know if anyone has hiked the whole PCT barefoot? Seems like a thing someone would do.
It might be. It still has a lot of cushion compared to a Merrell, I think. But you should try them out! I've seen people hike in vibram 5 fingers and sandals on the trail before. They seemed to be doing fine :)
Good points at the end. Do you think you can stick to these or are you just too driven to smash out the miles?
I am definitely not driven to smash out miles as of late. I see thruhiking now as a gift that I want to thoroughly enjoy. even if I did have strong feet.
At 3:39 --what an epiphany! You might enjoy reading/listening to Katy Bowman. She has A LOT to say about feet/shoes and body mechanics. Thx for sharing your story!
informative video !
Thanks for talking about something so important for the hike.. FEET. I really tried to file this away in my brain (danger) as similar things may happen to me. I was wondering if insoles were popular or common or helpful ,while hiking...Like superfeet??? Thanks again:)
A lot of people seem to like them. And I believe they do "help" immediately/short-term with pain caused by an imbalance or bad biomechanics. I've never worn insoles other than the ones that come with my shoes. I feel like if there is an imbalance with your body the extra insoles would not help to correct but actually encourage your body to continue being imbalanced. I think the key is gradually strengthening and correcting the imbalance naturally. I can definitely see though how if you are in a pretty acute state the insoles would make a difference right away with pain.
Hi Cotezi - thank you for the review! It was good! I'm frantically searching for boots. I was used to traditional boots but see that everyone seems to be switching to lighter ones. Do you still like the Altras? They now have a new RSM model which just came out that I'm curious about. I'm hiking in the Colorado Rockies the last week of Sept. Do you think the Altras would work well there? From what I can tell the trails can be pretty rocky and I'm wondering if those shoes will be warm although you didn't mention having cold feet even in the snow. Did you ever consider getting the Altra Mid? Or do you always prefer the lower tops?
People seem to love their Altras in rocky terrain. Do you currently have any feet issues?
No feet issues - I’m more concerned with slipping and my feet being cold in snow or rain. What was your experience with the Altras or the minimal shoes with those 2 things while hiking? Looks like you experienced quite a bit of snow!
I had a Plantar Fasciitis because of bad shoes, it took more than a year for the pain to disappear. You really have to be careful and change shoes if it hurts, changing soles is a good idea too.
Definitely lesson learned.
By the way I'm so glad Shasta offered you so much healing. I used to live there and the mountain is a powerful place. I go back to visit frequently. People say they get the Norcal blues but I'm gonna be so happy once I hit Shasta!!! It'll be like I walked home.
SHASTA WAS BEAUTIFUL
Enjoy all your videos, my question for you is during your JMT and PCT hikes how did you do stream crossings, shoes on or off I see some just leave shoes on.
If I know there will only be 1 or 2 crossings in the day then I probably take off shoes but if I'm gonna be trekking in water all day then on they stay!
Shoes on! Unless I know that there is only going to be 1 or two crossings that day then I probably take them off.
Hi. Happy new year. Hope you are doing well.
Have you been hiking this summer? July,August 2018. Where? Happy trails
Yeah! Just got done hiking a section in OR, Timberline to Shelter Cove sobo. Thanks :)
hi! i also fractured my L5!(lmao) do you have any tips for dealing with/ minimizing the pain while backpacking? (i already use altras)
hello! oh no sorry to hear. So the doc that took my X-rays said that because of the fracture and eventual natural healing that happened I now have spondylolisthesis. Do you have this? Anyway, basically my L5 shifts forward and down bc of gravity creating a constant misalignment on my spine which makes the pain in that area.
Walking and standing for long periods of time still hurts and it hurt on trail at the beginning (especially at night when I tried to sleep cuz it's so uncomfortable sometimes). But eventually somewhere on trail maybe after 1000 miles or so I stopped noticing the pain as much? I think the increased blood flow, drop in body weight, and overall just development of all the supporting abdominal muscles in the area helped to stabilize the L5 shifting which meant less pain. I feel like I can prove this because now that I've been off trail (so not much exercising, and sitting a lot) the pain has definitely come back, but not as bad as it was before I started hiking in general, if that makes sense.
I do a lot of stretches too now. You really wanna stretch your psoas muscles and hamstrings if you have low back pain. (RUclips stretches for this!) Hope fully it helps
it's just spondylolysis atm, but i can definitely feel it getting worse with more sitting/ lack of exercise too haha. thank you so much for all the advice !! i'll definitely try stretching more
+ thanks for the reply!
Try xero day hikers or xero terraflex ... both have wide toes boxes , 0drop, and ultra light.
I know! I want to try the xero prios and day hikers because I'm aware of their wideness. Do you have experience hiking (long distances) w either shoe?
Just curious, Did you use the factory insoles in your Altras or an after market insole? I’ve been going back and forth with insoles in my Altras for my JMT training hikes. Recovering from plantar fasciitis. Heel pain.
Good video. Thanks!
JMT. This Sept 20 :)
July 30th! NOBO! Can’t wait.
I used the regular Altra insoles on the JMT and PCT the whole way thru. Maybe I should have tried something more firm?? Also, I think I had (and still have) plantar fasciitis and achilles tendonitis. I really need to get a proper diagnosis... lol
Cotezi Hikes I’d heard that putting other insoles in the Altras can cancel out the zero drop. Honestly, since I removed my Sole insoles, and bought zero drop shoes for everyday, my feet are getting happier. I’ve found some good treatments for PF & AT here on RUclips. But I’m a trainer so I can tell what’s good and what’s maybe not so good. I can send you a link to a guy who actually really helped me.
ruclips.net/video/CXaQwFXSiro/видео.html
For me after about a year I don't get the pain on the feet anymore wearing minimalist shoes. Your body figures it out pretty quick. Been wearing xero shoes then switched to vivovarefoot the last three months. Thinking I'd better stick with those.. Keep thinking ill switch to altra but as you mentioned i tend to heal strike in them
very informative, thanks! New Subie I look forward to more vids!
Have you ever considered Vibrams? That is all I hike in and it has change my life and hiking experience for sure.
Ron Carroll I have! Actually had a couple pairs pre-PCT but outgrew them 🤷♀️. I loved vibrams tho so much. Felt so natural to walk in them 👌
There are lots of videos about shoes so this is not unique. But your experience may very. Yes having a broken back can or does cause foot issue, in my experience. GL in your hiking endeavors.
Great that you're raising these issues! As you say, very neglected topic considering its fundamental importance. Some additional points:
1) If you're moving from conventional shoes to zero drop, it really is important that you give yourself enough time to transition. My advice would be to wear zero drops in your daily life and do as much walking as you can in them for some months before the hike, building up slowly and listening to your body as you go. You're using new muscles and your stride will change too. You need to give your body time to adjust.
2) The Lone Peaks have a 20mm stack height. In my experience this is to high for stability, as you found, and it's not really necessary. After a lot of experimentation I've settled on low stack minimalist shoes, but ensure that I have 4mm of space in them so I can swap in impact absorbing footbeds and rock plates as the ground dictates. That way I combine the benefits of zero drop, natural mechanics and low stack height while enjoying enough protection.
3) For those of us living sedentary lives, I suspect that banging out 20 - 30 milers from the start really is unrealistic, even if we're in good training. Hasten slowly, as the Romans used to say, and work up gradually over the first 6 weeks or so till you begin to harden up.
4) I don't see much evidence that people work on their stride mechanics. There's very little info out there, but if you dig around you can find good advice. Specifically, I see a lot of people over-striding, with a harsh heel strike that jars your whole power train. I've been working to shorten my stride and use a higher cadence so each step is lower impact and you kind of patter along. You're looking for the sensation of the heel gently rolling onto the ground rather than striking it. Particularly important in descent. Also, you need to ensure you're firing your glutes properly to stabalise your stride. You also need to pay attention to how your foot interacts with the ground. The best info I've found on this is Gary Ward's book ""What the Foot". Probably worthwhile to get a good natural running coach to give your stride a once over - if they know their stuff they should understand the walking stride too.
5) Conventional backpacks lead to a forward lean to counterbalance the load, which really screws up your stride. Check out the Aarn bodypack concept - properly designed front pockets preserve a natural center of gravity and enable you to keep an upright stance. Once you're loaded with a few kilos of food and water, this makes a remarkable difference over a long day. Many people combine the bodypack concept with PacerPoles, which have a much more ergonomic handle than conventional poles.
Taking all this together, I find that I can still do long walks pretty much pain-free, despite advancing decrepitude...
Will check out the backpack! Thanks for all this info !!
The problem with the Aarn backpacks is that the concept is great, but he has a tendency to over-complicate the execution which makes them hard to dial-in and heavier than they need to be. So I'm making my own version. Having said that, I'd rather wear a heavy Aarn compared to a lightweight conventional pack. My last walk was a 5 week high-alpine trail with warm gear for the shoulder season and averaging 5 days of food. Zero neck, shoulder and back pain. None at all. I've been waking in the hills for half-a-century and this is the first time it's been pain-free. A much under-rated development, in my experience.
Informative and insightful. Thanks for doing the vid.
What is a heel strike?
when you walk and land heavily on your heel as opposed to more on the mid foot or toes.
So I know you made this video awhile ago but Backpacker Mag just published an article about Anish who just hiked the Triple Crown in 1 calendar year (first woman to achieve that too!). She was in a lot of pain also but her recipe for avoiding injuries doing so many big mile days back to back are taking fish oil supplements and sleeping in compression sleeves. I think she may have added turmeric in there too? I'm PCT class of 2020 and I'll def be taking those supplements while on trail! Thanks for the video and hike on!
nice! I need to look into compression socks! thank you :)
R-E-S-P-E-C-T extends to ye olde bodie! Take good care of it! Can't get anywhere without it!
Your a very tuff young lady !
Cool vid... Have you tried Xero shoes?
I have their sandals. I've only worn them for everyday work stuff though.
I put this on your other post, and probably should have put it here. But PLEASE PLEASE PLEASE try the Altra Olympus shoes. They are so much nicer (max padding) than even the Lone Peaks (which I loved before I tried the Olympus). And completely agree with learning to walk correctly. As well as, the absolute most important thing is to listen to your body. Which apparently you suck at. haha But seems like you're learning. Love your videos. Good luck with your next hike where ever it may be. AT last year for me, and PCT next spring.
oh and a few more things. I measure out as 10.5 at the shoe store, but I hike in 12's. And if you happen to see this soon, the Olympus are on Mass Drop right now for 69 dollars. I'm buying 5 for the PCT. I have found them on Mass Drop occasionally for 69-79 dollars.
Hi there! I'm planning on buying all my pairs of shoes beforehand and send them in boxes at post offices along the trail. I might have changed my mind after watching your video. I was wondering if you had any issues with finding good stores in towns near the PCT to buy a new pair of shoes...
Hey! Sorry for the late reply! There's definitely lots of options for this especially in Cali and most of Oregon. My first gear shop where I desperately needed a pair of shoes and hadn't foreseen this was near Wrightwood at an REI. Was able to physically try on pairs and it was a great temp solution. Otherwise you could also buy shoes online as you hike and ship them to whatever town's post offices you're going to. Thanks for watching :)
@@CoteziHikes Dope! thanks for answering :)
What do you do for a daily job and did you attend college? because i am about to graduate from high school and i feel like their is so much more than college and I currently have a job I love already working at a dive shop and I wanna make that jump to live the life i want any advice? because you are a great inspiration and you know what you want.
I graduated from college in 2010. Have had 9-5 jobs since then. Quit my latest "real" job in 2016 to go hiking. Loved it and realized maybe life doesn't have to be what I thought it had to be all along :). Right now I'm working as a PT nanny. Gotta pay the bills (especially cc debt from PCT) but I can't complain. It can be super fun hanging around small humans all week.
I wore Lem's Boulder boots from Idyllwild to Big Bear. They felt the best to me, but I began getting ankle pain after a day of hiking on uneven trails. So by the time I hit Big Bear I was in a lot of pain, and I went to the Big 5 (about the only shoe store in Big Bear) and got some cushy New Balance $39 trail runners. I got off at Walker Pass and went home for three weeks to wait out the snow melt and got some better New Balance Leadville trail runners to do the Sierra's with. But I had to get off the trail at Kennedy Meadows with nasty Achille's tendon and plantar fascia injury. Was it the Leadvilles? My doc says no, it was when I went home for three weeks all I did was lay around and my foot built lots of scar tissue then. But to this day that foot still isn't OK enough to do any decent hiking. Oh well!
Sorry to hear that! The scar tissue thing is so real. It felt like everytime I took 1 zero or more in a row while on trail the foot hurt more initially instead of feeling healed :/. And then when the trail ended I literally had deep achy pain on my feet and back of heel for like 2 months straight and even now still (especially in the mornings)...
The lems are super comfortable to wear in everyday life but Idk about long distance hiking because of the boot/high top style. I just feel like that would mess up my biomechanics. They do have other shoes tho that are not boots that are probably worth giving a try.
Currently the Merrell Trail Gloves have been the best. They super minimal but help to encourage proper walking for me. I am crossing my fingers that they work out long term.
Thanks and good luck with the Trail Gloves. I remember seeing a video, maybe it was from Neemor, who went long distances in them. They are high performance and light -- like little Ferraris for the feet!
Well, this vid showed up on my 'recommended' list and I remembered I had left a comment about my foot woes. It is finally healed after 13 months and I decided to go with cushioned trail runners after talking with a ultra-marathoner. They were using these pillowy Hoka One Ones. Anyway, since I have a high arch and am very slightly underpronating, cushioning is supposed to work better. I didn't get Hokas yet, but got some cheap cushy Asics Gel Ventures and they're pretty comfortable! I've had a 17 mile road walk and that's as far as I've gone in one walk since the trail and it was painless. I also work my foot with these $28 balls, and they're excellent. Will bring one of these on any thru hike from now on. ruclips.net/video/Nu1zm31So0o/видео.html
Final note. I did the PCT this year and am still using those Asics Gel Ventures and they were just fine. No blisters, no black toenails, and the plantar fascitis never came back. I didn't even take a foot ball with me. I only got new ones every 500 miles whether they looked worn or not. They remind me of Brooks Cascadias or La Sportiva Wildcats. Just plain and non-supportive.
not a regular/avid hiker but if im just going for one day with someone is it big deal with running shoes?
yeah! this whole video is about running shoes vs boots and how they're better lol.
@@CoteziHikes thank you for your input
Best hiking boots? Looking at hiking 8-9hr hikes. Thanks!
Currently, testing out the waterproof altra lone peak 4.0 mid tops for day winter hiking. Might make a review on them soon. But main reason for trying them is to see if I can benefit from the extra warmth. I'll have to see how they do on long hikes though and if the extra warmth is worth it. (I usually hike long winter hikes of all kinds of terrain with just trail runners and some snow gaiters because it just tends to be more comfortable).
Omg you met Lint! What is he like?
So much yes! on the Merrell Trail Glove 4's. That's what I hike in now and hiked part of Washington in. I feel lucky to have been able to hike most of my PCT hike in Trail Glove 3's. Great video too, nice to see class of 17' represented on here.
How did they workout overall? Do you still wear them? Any foot issues at all?
#pct2017 :)
So how bigger you suggest the shoes must be from our real size...? half a size or a full number bigger ? Thanks
Well, so for the longest in everyday life I was wearing a size women 7. I sized up to 7.5 for my first long distance hike (JMT) and started at that size for the PCT then sized up to 8 in the middle of it and stuck to that all the way to the end. The shoe I wore in an 8 was a wide shoe that naturally runs large to begin with so if it were to be any other shoe it probably would've been an 8.5. So to answer the question, about 1.5 size from your every day shoe is what you'll end up with by the end of your thru hike...
but of course, it's a process, because you won't need a 1.5 size bigger shoe right off the bat. And also, this is just for me and my situation. I've heard guys end up with shoes 2-3 full sizes bigger than what they start with by the end of their thru hikes so it really all just depends.
Ok thanks I´m from Buenos Aires Argentina, so if you plan to come to hike Patagonia or Cerro Uritorco... or stepping first in Bs.As. as a tourist and you need a hand contact me. By
I've been hiking and playing basketball and similar sports for many years... it was always common for me to come home with bloody socks. I just figured it was me and my feet but since getting into backpacking and actually wearing shoes with room i have been feeling great. I can't believe how foolish I was to not look into this sooner. I've had inserts of all kinds too, $$$, but issues never really went away. For me, zero drop and a huge toe box is ideal. I should have known, my feet are a fatties. Now that Im getting more time on the trail... my foot is even larger, so had to size up. Timps, Lonepeaks, Xero Terraflex, and NB 2E sizes have been great for me. Nice tail of the trail... I have very similar extreriences... except my knees actually get sore with heel striking. I learned from these sorta videos. Thanks for your backpacking knowledge.
Have you tried bedrock sandals?! I have just recently picked up a pair and they were so great :D (so far)
just took mine off... i was golfing in'em. Maybe not ideal for golf but these sweaty dogs appreciated the fresh air. Haven't taken'em on the trail... will try this week. Happy Trails.
Very good videos. Simple and informative.Usually that kind of fall can make your pelvis misalign. Doing some yoga/chiropractic stretch can fix most pain issues. I hope your lumbar pain gets better. :)
Would you make a video about the new shoe choices you’ve made off trail⁉️
YES.