Let me tell you, it has been quite the journey being a Disney theme park fan who has chronic foot pain.
I was diagnosed with plantar fasciitis years ago, but it’s only gotten worse as I’ve gotten older which basically means the arch of my foot is in constant pain — especially after lots of walking. As a park open to park close Disney adult, I take a LOT of steps during every visit to Disney World…and I know you do too! So whether you have a chronic condition (hey, welcome to the club!) or you struggle with foot pain in the parks, I’m here to share some tips that have helped me conquer the thousands of steps. You spend too much time and money on Disney World trips to spend it in pain so let’s go!
Before the Trip
Find THE shoes. Not Some Shoes. THE Shoes.
Not to be dramatic, but the shoes you choose will make or break your vacation. Before I really started treating my plantar fasciitis I would wear terrible shoes. I was in tears by the end of the night because of stubbornness and the need to stay from opening to closing.
I find that, although they are cute, Converse shoes are NOT supportive enough for a full day in the parks. I also love my Adidas sneakers that go with everything but there’s just not enough cushioning or arch support. And don’t even get me started on flip flops! (Myranda and I will fight about this forever)
My favorites right now are from Ryka, which luckily you can order on Amazon. These have some give but are supportive and hold up even after 20,000+ steps several days in a row.
I’ve also heard wonders about wearing Hoka shoes or On Cloud shoes lately. No matter the brand, find the shoe that works for you and PLEASE break them in before your trip!
Prep, Prep, Prep
Have you ever seen someone train for a marathon? They spend months or even YEARS getting ready for it…and I treat preparing for Disney World the same way!
After all, you’ll probably be walking the distance of a marathon or two over your trip so it’s important to take care of your body. It isn’t necessarily my favorite thing to do, but you can find me doing calf raises, squats, and TONS of stretching when a trip to the theme parks is coming up.
It really does make a difference even if it feels silly to do in the moment at home.
Pack Differently
As someone who deals with foot pain, my packing list looks a bit different than the standard. Speaking of, download our full packing list below…and maybe add these next items!
The #1 essential I make sure to pack is a Lacrosse Ball. It’s perfect for rolling out sore feet and calf muscles.
It’s super small so it’s not a big deal to toss into my backpack and it’s a must to help my feet throughout a trip. Roll in the morning before you go and at night
Next, bring some pain relief cream like Icy Hot. This is easy to lather on when you get back to your hotel.
Luckily Amazon sells a three-ounce version so it can go in a carry-on!
For those with more extreme heel pain, I also sometimes sleep in the Strassburg Sock. It looks like quite the contraption but I’ve found it handy!
This is pretty comfortable to sleep in and it keeps the fascia in your foot elongated throughout the night (which helps with pain the next day). The top can be tight so be sure to wear this a few times before vacation.
These are my go-to items that are honestly as important as underwear on my packing list. You can also bring pain reliever pills, and I’ll often toss a Theraband in my bag to help with stretching.
During the Trip
Take Breaks (No, Standing in Line Doesn’t Count)
As a hardcore Disney parkgoer, I do NOT like to take breaks. But as I’ve dealt with this more and more, breaks have become an essential part of a successful trip.
For example, instead of grabbing a snack and eating it on the go, sit down and set a timer for at least 20 minutes. Go sit on the hub where you can people-watch or maybe even catch the parade if you time it right!
I used to count standing in line for an attraction as a break, but if I’m being honest with you, it’s really not. Actually standing feels worse than walking with plantar fasciitis and the same is usually true for anyone with tired feet!
Give Your Feet Some TLC
There’s no better feeling than coming back to your hotel room after a long day in the parks and flopping on the bed. I hate to say it, but DON’T. You’ll thank yourself later!
That’s because it’s time to take care of your feet. Most people who visit Disney World go for several days so it’s crucial to take care of them in between those long days. So before you sit (because let’s face it, once you sit down you probably aren’t getting back up) you’ll need a few supplies.
First, grab some ice. That’ll help bring any inflammation down in your feet or calves. It’s not the most pleasant feeling but it’ll help, I promise! If you don’t want to use actual ice, grab that handy dandy Icy Hot we talked about earlier.
Next, it’s time to elevate. Either grab a few pillows to prop your feet up on or if you’re more extreme like me, you can lay with your feet propped up against the wall. Once my feet start to feel tingly, I’ll bring them back down and it works great as a reset! Lastly, grab that lacrosse ball and roll ’em out. THEN you can sleep 😂.
Everyone has their own routine when it comes to taking care of themselves at Disney World, but I hope you can take some of these and make them your own! You’ll probably be sore, and your feet will be tired, but these steps, especially the preventative ones, have made a world of difference. If you incorporate any of these things into your next vacation, be sure to let me know how they work for you. In the meantime, I’ll be here stretching and rolling — stay tuned for more!
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What is your favorite tip for Disney World you wish more people knew? Let us know in the comments!
Great advice Emily! We are Disneyland passholders so I get it! Several years ago I had plantar fasciitis, fortunately I knew a pediatrist. The first thing he told me is to go up 1-full size in my shoes, and of course find great shoes. My choice was Crocs at that time because 15 years ago you just did not have the choices you do now. But it worked!!! Now days it is rare that I get plantar fasciitis, but whenever I go on vacation (often Disney World) I travel with a golf ball for the same reason (also, the advise I was given). I’ll have to try a Lacrosse ball though!