Joining events like marathons may not be possible for many people, but they can still reap benefits simply by taking a walk as a form of exercise. To help prevent disease and promote good health, the Centers for Disease Control advises a mere 2.5-hours of brisk walking every week, or 5 30-minute walks anytime throughout the week. However, even five minutes of walking can be a burden if you have such a condition as plantar fasciitis.
There could be a myriad of causes behind foot pain, and plantar fasciitis is one of those that top the list. It is mainly due to the inflammation of your plantar fascia, a thick band of tissue that connects your heel bone to your toes. It is characterized by stabbing pain during the first few steps you take in the morning, usually going away later in the day as you go through your usual routine. But it can come back after you sit or stand for long periods.
So what’s a good way to deal with the pain? Analgesics can treat the pain, but if you don’t do something about the cause, it will only keep returning. You can begin by buying the right footwear. There are certain types of shoes that are meant for people with plantar fasciitis, but in general, there are things to look out for before buying a pair (say no to sandals and flip-flops!).
Deep-heeled cup – secures your rearfoot in a comfortable and stable place
Firm heel cup – holds the rearfoot with just enough tightness that prevents shifting or twisting
Wide heel – adds stability and keeps the foot from wobbling
Enough cushioning – eases the pressure that comes with stepping on a surface
Arch support – spreads weight equally around the foot and supports the plantar tissue
Podiatrists recommend buying footwear later in the day, a time when the feet have swollen a bit as they often do. And while this may seem obvious, don’t simply rely on your size when you bought your last pair, considering that sizing can vary from manufacturer to manufacturer. Since one foot will always be bigger than the other, buy footwear for that bigger size. Also try on a pair with socks or hose on, or any other orthotic devices you may be using. These things can really alter fit and comfort as you might imagine. Finally, as there will be no break-in period, don’t pay for the shoes unless you’re sure they’re right for you.