How to Travel With Chronic Foot Pain

After one day spent walking around Disney World, my heel ached. While I had relished reliving childhood memories, my plantar fasciitis had not. Luckily, a combination of icing my foot, podiatrist-recommended foot stretches, and Aleve helped me enjoy the following days almost pain-free.

Like me, 75% of Americans experience foot problems at some point, and the number of foot procedures performed annually is increasing. These factors pose challenges for travelers. New Jersey-based podiatrist Joshua K. Hollinger, M.D., explains, "Many people misjudge the amount of walking or standing they'll do on vacation, especially if they have desk jobs or are sedentary. It can cause problems."

I've previously underestimated how travel impacts my feet. But over the past decade, I've learned to travel comfortably while managing my foot conditions: plantar fasciitis (inflamed foot tissue that produces heel pain), metatarsalgia (pain and inflammation in the ball of the foot), and ingrown toenails (when nails grow into nearby skin, causing pain). Here's how you can do the same.

Pack according to your destination's rules. While visiting Taiwan, I discovered that the country limited the amount and type of prescription medications I could bring. Knowing these policies helps you decide where to go, what to pack, and what you can buy upon arrival. For example, CVS, Walgreens, Rite Aid and other stores sell plantar fasciitis inserts if you get caught unprepared like I was on a ski trip. But you'll need to confirm these stores (or pharmacies with similar products) exist at your destination.

I suggest bringing as much as possible with you, especially when going abroad or to remote areas. Even when I haven't had an ingrown toenail in months, I pack Epsom salts for foot-soaking just in case. This habit saved me on a hiking trip. And regardless of where I go, I always pack my custom orthotics, which slip into shoes and alleviate the symptoms of my metatarsalgia.

Pack pain relief essentials in a carry-on in case your luggage gets checked. Essentials may include prescription or over-the-counter pain medication, supportive in-soles, and walking shoes like these ones approved by the American Podiatric Medical Association. Hollinger says, "Even at water parks, you need quality shoes. Try water shoes instead of flip flops on a boardwalk, and wear cushioned running or walking shoes with a wider toe box. Altra has good options."

New York-based podiatrist Philip Messenger, M.D. agrees, adding that travelers should pack cotton instead of nylon socks for breathability. He also advises, "Never bring brand-new shoes on vacation. Break them in first to avoid blisters, and if blisters do happen, petroleum jelly reduces rubbing."

Know what's recommended for your foot conditions before leaving: soaking feet in warm water is great for ingrown toenails, but I ice my foot to soothe plantar fasciitis. Scheduling an appointment with your podiatrist prior to travel can help you understand what to do before departing, such as filling prescriptions or ordering inserts. Be forthcoming about trip plans with your podiatrist.

"Patients have come to me right before a 10-day European tour with a fracture or ankle sprain. We discuss compromises to avoid worsening their injury," Hollinger says.

Research your hotel's resources, too. I once stayed at a Scottish hostel with only cold water; nowadays, I'd opt for somewhere with warm water for easy foot soaking. Likewise, calling my Disney hotel in advance helped me confirm that ice machines were on every floor. If stairs are challenging for you, check that your accommodations include elevator or escalator access, and book your room close to these amenities.

Hollinger advises patients to find out how pedestrian-friendly their destination is as well: "Will you be on cobblestone streets and uneven surfaces where a stiff shoe would best stabilize your foot? Or will there be blacktop where you need cushion and shock absorption?" He adds that climate should be considered: light, airy footwear works well in warm environments, whereas hiking boots are ideal in rain or snow.

If you're traveling after an operation, investigate transit options to minimize walking time. It's also good to know how accessible public transport is — for instance, only select New York subway stations have elevators. You may decide to look into foot-friendly activities as well. When I had toe surgery before visiting my mom, I called a nearby museum and learned they provide free wheelchairs on a first-come, first-serve basis. Many museums have accessibility pages detailing similar accommodations.

In addition, websites like Accessible Travel NYC, Sick Girl Travels, and Wheelchair Travel.org describe accessible experiences, restaurants and transportation. Try looking up your destination on these sites, searching "accessible travel" with the name of your destination, or visiting government sites like the NYC Mayor's Office for People with Disabilities page, which details accessible transit and recreational facilities.

The podiatrists I interviewed agree that proactive pain management best ensures enjoyable travel experiences. Consult your podiatrist about which measures benefit you most. For my plantar fasciitis, toe touches and calf stretches are especially useful. I allocate time for these stretches before I'm on a cramped train or plane. On road trips, plan to visit rest stops to stretch. If you book a Greyhound, choose a route that includes a rest stop.   

One of the best proactive measures is purchasing and wearing doctor-recommended walking shoes leading up to your vacation. I bought mine from Fleet Feet, which carries many doctor-approved brands and offers foot-scanning technology to help you find the shoes in their store that offer you the best fit. Once you have great shoes, wear them on all hard surfaces, even in your hotel room.

Other proactive measures include elevating your leg to reduce inflammation or wearing compression socks. Adenike Sonaike, M.D., of Baker Street Health in Motion podiatry explains, "Lower pressure compression socks can prevent swelling when traveling for long distances in cars, trains, or planes. Higher pressure ones can prevent blood clots and provide stability to ligaments and tendons." Sonaike's patients enjoy Bombas and Dr. Motion compression socks. If you have larger calves, Sonaike proposes Bams. "If you can't reach your feet, a sock buddy or sock aid device can help," she adds.

Messenger additionally suggests washing feet nightly in warm or wet climates and avoiding pedicures before a trip if you're susceptible to ingrown toenails. Especially for older patients, Hollinger recommends evaluating how many steps you'll take per day on vacation and considering whether the number aligns with your current lifestyle. Staying active in general helps you avoid overuse injuries while traveling, but if there's a large discrepancy between how much walking you normally do and how much you'll walk on your trip, consider allocating time to rest throughout the day.

Avoid committing to strenuous activities following your return if you're nervous about how travel will impact your feet. If there were treatments you couldn't access while away, practice that care when you get home.

If you experience pain following a trip, don't wait to schedule an appointment with your podiatrist. Hollinger shares, "Often patients wait too long to get evaluated because they think pain will go away." If you experience active pain before your trip and worry that it will worsen while you're away, before you leave you can schedule an appointment for the day after your return. You can always cancel the appointment with 24 hours' notice, but your doctor may not have immediate space in their schedule for you if you wait to call them until you're in excruciating pain.

With smart packing, thorough research, and proactive pain management, hopefully you'll enjoy your trip with little strife. And if you are sore after your adventure, at least you can appreciate vacation pictures while relaxing on your couch.

Jacqueline LeKachman is a New York-based freelance writer and English teacher who has contributed to The Washington Post, HuffPost, WIRED, Business Insider, and more. She is writing a book about complex family dynamics and can be found on Twitter @JacquelineLeKa. Read More