Plantar fasciitis is a widespread foot condition that affects millions of people. It is a painful inflammation of the plantar fascia, a band of tissue that connects the heel to the toes. Both an active lifestyle and being between the ages of 40 and 60 increase the risk of developing plantar fasciitis.
Can minimalist shoes be a solution? We delve into this question and examine the potential benefits of minimalist shoes for plantar fasciitis.
What is Plantar Fasciitis?
Plantar fasciitis, also known as „jogger’s heel,“ is one of the main causes of heel pain. In this condition, the plantar fascia, a fibrous tissue band running from the heel bone to the toes, becomes inflamed. The most common symptoms are:
- Pain at the bottom of the heel
- Pain in the arch of the foot
- Morning pain or pain after prolonged sitting or lying down
- Worsening of pain after intense physical activity
The pain can be dull or sharp and, over time, lead to significant limitations in quality of life. Even simple daily activities like walking or standing can become uncomfortable or painful.
Who is Affected by Plantar Fasciitis?
Plantar fasciitis can occur at any age, but certain factors increase the risk:
- Runners or athletes
- People with flat feet or high arches
- Overweight or obesity
- Occupations requiring long periods of standing, such as nurses, waiters, or teachers
- Frequent wearing of high-heeled or tight shoes
Can the Right Shoes Help with Plantar Fasciitis?
According to the Cleveland Clinic, symptoms in more than 90% of people with plantar fasciitis improve within ten months with home remedies such as:
- Stretching the calf muscles
- Massaging the muscles
- Applying the RICE method (Rest, Ice, Compression, and Elevation)
- Taking anti-inflammatory medications like ibuprofen
In the past, podiatrists warned against walking barefoot or without adequate cushioning or arch support, as it might promote plantar fasciitis. However, recent research suggests that barefoot walking and minimalist footwear could help prevent plantar fasciitis.
Are Minimalist Shoes Good for the Feet?
While doctors previously relied on supportive footwear like cushioned running shoes or orthopedic insoles, minimalist shoes are now often recommended. These shoes are designed to mimic the feeling of walking barefoot, with minimal cushioning and a heel drop ranging from 0 to a maximum of 8 mm compared to the 10 to 20 mm found in conventional running shoes. Minimalist shoes specifically designed for plantar fasciitis are generally very lightweight and avoid unnecessary frills.
The Truth About Barefoot Shoes and Plantar Fasciitis
Some experts believe that wearing supportive footwear for extended periods can weaken foot muscles. Conventional running shoes are often stiff and difficult to bend, particularly at the first metatarsophalangeal joint (MPJ), located at the base of the foot. This means the wearer has to flex their toes more to walk. Hyperextension of the MPJ increases the stiffness of the soft tissue on the sole and alters gait.
An altered or unnatural gait can contribute to the development of plantar fasciitis.
In contrast, minimalist shoes can help stabilize and strengthen a flat arch. Walking or even running in barefoot shoes improves form and allows the wearer to return to a natural way of moving that better suits the body’s anatomy.
Minimalist shoes offer an innovative solution for people suffering from plantar fasciitis. They promote a natural gait, strengthen foot muscles, and contribute to overall foot health. At the same time, they provide an environmentally friendly alternative to conventional footwear.
