Expensive Running Shoes Can't Prevent Plantar Fasciitis: Causes and Prevention
Recently, interest in foot health has been increasing as the number of running enthusiasts has rapidly grown. There have been more cases of people suffering from plantar fasciitis even after purchasing high-end running shoes priced over 300,000 KRW, highlighting the need for caution. Plantar fasciitis is a condition that causes severe pain due to inflammation in the fascia of the foot, with sudden exercise or improper habits being the main causes. Today, we will explore the causes, symptoms, and prevention methods of plantar fasciitis.
Causes and Mechanism of Plantar Fasciitis
The plantar fascia is a fibrous tissue located on the underside of the foot, extending from the heel to the toes. It helps maintain the arch of the foot and absorb shock. However, excessive running, standing for long periods, or wearing high heels can place continuous pressure on the plantar fascia, leading to inflammation. Sudden weight gain or abnormal foot shapes (flat feet, high arches, etc.) can also stress the plantar fascia.
Special caution is needed when starting an exercise routine. If someone who has not been exercising suddenly begins running or rapidly increases their activity level, the burden on the feet increases dramatically. This is one of the main causes of plantar fasciitis, making gradual increases in exercise essential, especially for beginners.
Early Symptoms and Diagnosis of Plantar Fasciitis
The most common early symptom of plantar fasciitis is a tearing pain in the heel when taking the first step after waking up in the morning. This pain occurs because the plantar fascia contracts overnight and suddenly relaxes in the morning. While the pain may diminish over time, severe cases can cause discomfort throughout the day. If these symptoms persist, it is important to seek a professional diagnosis to determine the exact cause and receive appropriate treatment.
Why Can't Expensive Running Shoes Prevent Plantar Fasciitis?
Modern running shoes are often designed to provide good arch support and shock absorption. However, even high-end running shoes cannot completely prevent plantar fasciitis for several reasons. First, suitable shoes can vary based on foot shape and muscle condition. Even shoes that seem to fit well may contribute to plantar fasciitis if they do not match the individual's foot shape.
Second, even if the shoes have good features, excessive exercise habits can still cause plantar fasciitis. Wearing expensive shoes does not entirely eliminate the strain on the feet, so proper stretching before and after exercise and gradual adjustments to exercise intensity are crucial.
Treatment Methods for Plantar Fasciitis
Plantar fasciitis can usually be treated conservatively. Pain relief can be achieved through rest and ice packs, and stretching exercises targeting the plantar fascia and Achilles tendon can help. Additionally, using a brace to keep the fascia relaxed overnight can be effective. In more severe cases, anti-inflammatory medications or steroid injections may be considered.
If symptoms are recurrent, it is important to consult a specialist to create a personalized treatment plan. Additional treatment methods, such as physical therapy or extracorporeal shock wave therapy, can also be considered, though surgery is rarely needed.
Tips for Preventing Plantar Fasciitis
To prevent plantar fasciitis, it is important to avoid putting excessive strain on the feet. Consider the following tips:
- Gradually increase exercise intensity
When starting a new exercise routine, be careful not to overdo it. Gradually increase running time and distance, and take 2-3 rest days per week. - Thoroughly stretch before and after exercise
Stretch the muscles in the soles of the feet and calves to relieve tension. Perform stretching exercises for the Achilles tendon and foot for at least 5-10 minutes. - Choose the right shoes
Selecting shoes that match your foot shape is important. Consider custom insoles if you have flat feet or high arches. Make sure the shoes fit well and provide adequate cushioning. - Avoid standing for long periods or wearing hard shoes
Standing for long hours or wearing hard shoes can stress the plantar fascia. Wear comfortable, soft shoes whenever possible, and take breaks if your job requires long periods of standing. - Manage your weight
Sudden weight gain can put a lot of pressure on the feet. Maintaining a healthy weight through regular exercise and a balanced diet can help protect foot health. - Promote blood circulation with foot baths
Soaking your feet in warm water can improve blood circulation and relieve tension in the foot muscles. Massaging your feet after a foot bath is even better.
Preventive Exercises for Running Beginners
Running beginners are more susceptible to plantar fasciitis due to a lack of strength and flexibility. Here are some simple exercises to help prevent it:
- Foot rolling
Place a tennis ball or small massage ball under the sole of your foot and roll it slowly. This helps stimulate the fascia and promote blood circulation while relieving tension. - Toe stretching
Spread your toes as far apart as possible, hold for 10 seconds, and then slowly bring them back together. Repeat this exercise 10 times to strengthen the toes and foot muscles. - Achilles tendon stretching
While holding onto a wall, extend one leg back and press the heel down for 15 seconds. Repeat on the other side to stretch the Achilles tendon.
Proper Running Habits to Prevent Plantar Fasciitis
Maintaining proper exercise habits is essential to keep your feet healthy while starting a running routine. Avoid excessive exercise and focus on building strength gradually. Always monitor the condition of your feet, and if you feel pain, stop exercising and rest.
Conclusion
Plantar fasciitis is a condition where prevention and management are key. Sudden increases in exercise intensity or wearing inappropriate shoes are major causes. Even wearing expensive running shoes has limitations in preventing plantar fasciitis. Gradual exercise increases, proper stretching, and choosing the right footwear are most important. Adopt healthy exercise habits and seek professional treatment if needed to protect your foot health.
