Hello, I’m Taka, the creator of this blog. I have completed the Shikoku Pilgrimage twice on foot, including both the clockwise and counterclockwise routes.
During my first walking pilgrimage, I started experiencing pain in the soles of my feet from the second day and struggled with blisters and sore spots.
To get straight to the point, I found that foot pain during a walking pilgrimage can be reduced significantly, not by having “strong feet,” but by taking the following measures:
• Tighten your shoelaces properly
• Reconsider your insoles
• Avoid walking too fast
• Keep your luggage light
• Make use of a Kongozue (pilgrim’s walking staff)
In this article, I’ll share the foot pain prevention methods that I personally tried and found effective, as well as some things I chose not to do, based on my own experience. I hope this will be helpful for anyone planning to start a walking pilgrimage or feeling concerned about foot pain.
My Experience with Foot Pain During a Walking Pilgrimage
The First Day Was Fine
On the first day of my walking pilgrimage, I started in the afternoon, so I didn’t feel too worried. After walking for only half a day, I had no major foot pain and felt, “This might be easier than I expected.”
I was somewhat tired, but it felt similar to an extended version of my normal walking routine, so I wasn’t paying much attention to my feet.
Looking back now, I may have become a little overconfident at that point.
The Pain Started Near Temple No. 10 on the Second Day
Things started to change on the second day.
When my walking distance reached nearly 20 km, I began feeling discomfort in the soles of my feet around Temple No. 10. At first, I thought, “Maybe I’m just a little tired,” but the pain gradually became stronger with every step.
Soon I started feeling more friction inside my shoes, and blisters began to form.
I could still walk, but every step made me think, “Ouch.”
Walking itself became painful, and I remember simply enduring the discomfort and pushing forward.
The Rain on the Third Day Made It Worse
The third day was rainy.
That was especially tough.
My shoes became completely soaked, and after walking for a long time, my feet became soft and waterlogged. Continuing to walk in wet shoes increased the friction even more, and some of the skin on my feet started peeling.
Wearing wet shoes while already dealing with foot pain was much harder than I had imagined.
Every time my feet touched the ground, I felt a stinging pain, and roads that would normally feel easy suddenly seemed endless.
Many Other Pilgrims Had the Same Problem
At the free lodging place where I stayed that day, I met other pilgrims who were dealing with similar foot pain.
“My feet hurt so much today.”
“I got blisters and walking became really difficult.”
Listening to conversations like that made me realize I wasn’t the only one struggling.
Before starting the pilgrimage, I had imagined the mental challenge would be the hardest part. In reality, however, I felt that many people suffered more from foot-related problems.
Things Improved a Lot After Making Changes During My Next Section Pilgrimage
During my next section pilgrimage, I decided to review my walking habits and equipment.
I adjusted how I tied my shoelaces, changed my insoles, slowed my walking pace, and paid attention to the weight of my backpack.
As a result, the pain in my feet improved significantly.
I still felt tired, but I no longer experienced the intense pain I had during my first pilgrimage, and I didn’t develop any blisters.
Looking back now, I think the biggest issue wasn’t the strength of my feet—it was my walking style and equipment.
Causes of Foot Pain During a Walking Pilgrimage
At first, I thought, “Of course your feet will hurt if you walk long distances.”
However, during my next section pilgrimage, I changed my equipment and walking style. Even though I walked similar distances, the strain on my feet was reduced significantly.
Looking back, I don’t think it was simply a matter of distance. I believe several factors were contributing to the problem.
My Feet Were Moving Inside My Shoes
One surprisingly common issue during a walking pilgrimage is your feet moving around inside your shoes.
Many people, including me, usually keep their shoelaces a little loose because it makes taking shoes on and off easier.
However, this isn’t ideal for long-distance walking.
Even slight movement of your feet inside your shoes can create friction when repeated over thousands or tens of thousands of steps.
At first, it may feel like only a minor discomfort, but that friction gradually builds up and can lead to blisters and sore spots.
If you notice that your feet feel like they are sliding inside your shoes, or if your toes hit the front of your shoes while walking downhill, it’s something you should pay attention to.
The Impact of Asphalt Is Greater Than You Might Expect
Before starting the pilgrimage, I thought mountain trails would be the hardest part.
But after actually walking, I felt that asphalt roads were often tougher on my feet.
Mountain trails can be difficult because of steep climbs and descents, but dirt and fallen leaves provide natural cushioning.
Asphalt, on the other hand, is very hard, so every step sends impact back into your feet.
You may not notice it at first, but after walking 20 or 30 kilometers, the difference becomes much more noticeable.
I especially felt stronger fatigue in the soles of my feet after spending long hours walking through towns and cities.
The Arch of Your Foot Becomes Fatigued During Long Walks
The sole of your foot contains an arch.
This arch acts like a cushion and helps absorb the impact of walking.
However, when you walk for long periods, the muscles supporting the arch gradually become tired.
As fatigue builds up, your feet become less effective at absorbing impact, increasing stress on the soles of your feet.
I think this is one reason why your feet can start to feel heavier and more painful over time, even if they felt fine at the beginning.
The Weight of Your Backpack Adds More Stress to Your Feet
The weight of my luggage also had a bigger impact than I expected.
At first, I packed many things “just in case.”
Extra clothes, spare items, food, and other necessities gradually added more weight than I realized.
One or two extra kilograms may not seem like much, but carrying that weight for tens of thousands of steps is a different story.
The weight on your back eventually becomes additional stress on your feet.
Especially later in the day, I felt much more foot fatigue and repeatedly thought, “I really should have packed lighter.”
8 Foot Pain Prevention Tips That Actually Worked for Me
During my next section pilgrimage, I reviewed my walking style and equipment based on what I had learned from my previous experience.
There wasn’t any magic solution.
I simply made a series of small improvements.
As a result, the severe pain I experienced before was greatly reduced, and I didn’t get any blisters.
Here are the methods that I personally found effective.
① Tighten Your Shoelaces Properly
Many people, including me, keep their shoelaces loose for convenience so they can easily take their shoes on and off.
However, if your feet move around inside your shoes, friction increases and can lead to blisters and sore spots.
For me, the best fit was tight enough to keep my feet stable, while still allowing my toes some room to spread naturally.
② Walk Quietly and Reduce Impact
While walking, I noticed that my footsteps sounded heavier than I expected.
Loud footsteps can be a sign that too much impact is being placed on your feet.
I found that walking more smoothly—landing on the heel and pushing off with the toes—helped reduce the stress on my feet.
③ Use Insoles with Better Cushioning
The insoles that come with shoes are not always designed for long-distance walking.
For a walking pilgrimage, I found that insoles with better shock absorption made walking much more comfortable.
④ Wear Socks That Support Your Foot Arch
The muscles supporting the arch of your foot gradually become tired during long walks.
Socks with arch support helped reduce stress on the soles of my feet.
⑤ Don’t Walk Too Fast and Take Breaks
Ironically, when you still feel energetic, it’s easy to increase your pace too much.
Whenever I reached a pilgrim hut or temple, even short breaks helped. Taking off my shoes or cooling my feet also made a noticeable difference.
⑥ Make Good Use of Your Kongozue Walking Staff
A Kongozue walking staff helps distribute some of the load to your arms instead of placing all the stress on your feet.
I especially noticed the benefits on hills and later in the day when fatigue started building up.
⑦ Avoid Asphalt Whenever Possible
Asphalt creates more impact than I originally expected.
Walking on dirt paths or areas covered with fallen leaves felt much gentler on my feet.
⑧ Keep Your Backpack as Light as Possible
The more luggage you carry, the more stress your feet have to absorb.
I recommend reducing “just in case” items and making your backpack as light as possible.
Things I Didn’t Do and Wouldn’t Personally Recommend
I Didn’t Use Taping
Some people use athletic tape to prevent foot problems, but I chose not to use it.
The main reason was that I was concerned it would create extra pressure inside my shoes and increase friction. I was also worried about tape rubbing against blisters or damaged skin and making things worse.
Of course, it may work well for some people, but I decided to focus on improving my overall foot environment instead.
Don’t Change Your Walking Style Just to Avoid Pain
When your feet hurt, it’s natural to unconsciously shift your weight to the side that hurts less.
However, continuing to walk that way can place extra strain on other parts of your body, such as your knees or hips.
From my experience, instead of compensating for the pain, I felt it was better to review things like walking technique, footwear, and pace.
Don’t Overly Mess with Blisters
When blisters appear, it’s tempting to constantly touch or deal with them.
I tried to leave them alone as much as possible.
Instead, I found it more effective to focus on improving the conditions around my feet—things like shoelace fit, socks, walking technique, and walking pace.
Frequently Asked Questions About Foot Pain During a Walking Pilgrimage
- QAround what day does foot pain usually start during a walking pilgrimage?
- A
It varies from person to person, but in my case I started feeling discomfort in the soles of my feet around the second day after walking close to 20 km. In my experience, people who are not used to walking regularly may feel fatigue more easily after several consecutive days of walking.
- QFor a walking pilgrimage, are hiking boots or sneakers better?
- A
It depends on your route and the weight of your backpack, but because much of the pilgrimage involves long paved roads, many people choose well-cushioned walking shoes or trail running shoes.
- QIf I get blisters, should I pop them?
- A
Personally, I tried not to interfere with them and focused on avoiding further irritation. I found that reviewing factors such as walking style, shoelace fit, and socks helped more.
- QDo insoles really make a difference?
- A
In my experience, they made a noticeable difference. Especially on long stretches of asphalt roads, I felt that they reduced the impact on my feet.
- QIs training necessary before starting the pilgrimage?
- A
If possible, I recommend doing several practice walks of around 10–15 km beforehand. This can help you identify problems such as shoe discomfort or equipment issues before the actual pilgrimage.
Conclusion
Foot pain during a walking pilgrimage can often be reduced significantly through better walking habits and proper preparation for your feet.
Trying to deal with pain only after it starts on the pilgrimage can be difficult. If you are planning to complete the pilgrimage continuously, I strongly recommend reviewing things such as shoelace fit, walking technique, and insoles beforehand.
In my own case, after making these changes during my next section pilgrimage, the pain was greatly reduced and I didn’t develop any blisters.
Your feet are one of the most important parts of a walking pilgrimage. Small preparations can make a big difference later on.
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