Photo by Kensie Wallner

Do Your Feet Hurt?

By Diane Miller
Staff Writer

Plantar fasciitis—quite possibly the most common foot complaint known to man—is pain centered around your heel and can even run down your arch. The first few steps out of bed seem to be the worst. It’s as if a sharp knot is targeting the bottom of your heel (just where it is about to meet the arch) that lingers and worsens with prolonged pressure from standing.

How do I have such an inside description of what it feels like?—I’ve suffered from it myself. In fact, I still suffer from time to time when I don’t make the right moves or I am standing constantly.

So who are those most prone to plantar fasciitis? Undoubtedly, it’s those who are on their feet for long hours. I had never had heel pain until I mixed competitive running with being a saleswomen. I would run up to 40 miles and then stand for another 20 at my job all in one week. It got so bad that I had to have ultrasounds done on my heels before every track practice.

Besides long hours of standing, there are a few other major contributors to plantar fasciitis. Over-pronation, caused by faulty biomechanics in your feet, can put a lot of strain on your plantar fascia tendon. To put it simply, over-pronating means your arches, instead of remaining in their neutral position, slightly to severely collapse while walking, standing or running. Because your plantar fascia tendon runs directly through your arch, having a collapsing arch means your tendon is more prone to getting over-agitated and causing pain.

Other factors include being overweight, or simply from overusing cheap/old/flat shoes. If you think you might have plantar fasciitis, there are many ways to alleviate its bite. If you are diligent it is also possible to make it go away completely. As a footwear specialist it has taken me about five years of trial and error and much learning to help myself and others with this problem. Following are my simple solutions for your

1.    Invest in a shoe that has support. Shed the cheap old or flat/thin-soled shoes! There is a massive difference between a well-made/sturdy shoe and a K-Mart special. But, how can you tell if a shoe has support? Try to bend it in half. The less bend, the better it is for someone with plantar fasciitis. Try brands like Merrell or Keen. If those brands don’t do it, step up to Dansko, Ecco, Birkenstock or Chaco, all of which have a more “orthopedic” foot-bed.

As far as tennis shoes go, selecting brands doesn’t do much because every great shoe brand in the athletic section also makes no-so-great shoes. For example, Brooks, Asics and New Balance all make fabulous shoes, but they also make some with very minimal support, unsuitable for those with plantar fasciitis. Running shoes are a popular choice for those who spend a lot of time on their feet—they are lightweight, breathable and well cushioned. Narrow your choices by sticking primarily to “stability” or “motion-control” (for flat feet) shoes. Each brand will have their own.

2. Find a shoe wizard. Shoe experts do exist and they are valuable. Those smiling shoe people in your favorite store serve more purpose than bringing you a size 8 ½. Next time you are in a shoe store, ask for what you need. Do your shoe homework before you go to the store so you can describe what you need the shoe for and what your physical shoe needs are. Most well stocked shoe stores like Scheels, Beyond Running, and the Fargo Running Company all have well trained staff that can guide you in the right direction. Also, remember to ask the experts about care, maintenance and life expectancy of your shoes. Keep in mind, shoes start to break down after four to six months of consistent wear.

3.    Rest. If possible. It may be that your feet are just begging for rest. The shoe isn’t always the only problem, exhaustion can play a big role. So, listen to your body. If you’re a runner, ease up on mileage, if you’re a worker, find a way to give yourself a break to have chair. So, what if after resting you are still burdened by pain and tenderness in your heels?

::  Try over-the-counter orthotics. Brands like Spenco, Sof Sole, Super Feet and Power Step all make excellent, high-quality orthotics that are quick and easy to break in and cost a fraction (roughly $30) of what hospitals charge for custom inserts. They are designed with a build of up arch support that can be put into almost any shoe with a removable insole, giving the existing shoe even more support where you really need it. Don’t bother with heel cushions, which by the way, do very little.

::  Consider custom orthotics. Custom orthotics—the kind doctors make for you—are certainly the most effective treatment of chronic plantar fasciitis. Compared to the orthotics you buy at a store, doctor-made orthotics are thicker and have little to no give where over-the-counter inserts are quite flexible. The doctor customizes it by getting correct measurements of your foot to ensure it is properly aligned resulting in an insert for your shoe with a removable liner to pretty much cast your arch, disabling your foot from over-pronating. They are quite spendy ($200-$400 a pair) and take a bit to break in, but they are very effective.

What do you do if you can’t afford the custom orthotics? I found myself in this very dilemma. I severely over-pronate and I am on my feet a lot so I have found custom inserts work the best for me. However, now that mine are over four years old and I cannot afford to buy another set, I gravitated toward Danskos because they are made with a very sturdy sole and a stiff build up of arch support. I stand by this brand and would say they are the best shoe I’ve ever worn that I haven’t had to wear an orthotic with. I also recommend what is called a “Straussberg Sock” (a splint you wear at night available at Scheels for about $40 per sock) that stretches your plantar fascia tendon and helps alleviate pain.

So now you know what to do when your dogs are barking. With more of us on the move, working longer, harder and faster having some pain can make a huge difference. Just remember, there is help out there from shoes, accessories and experts that can change your path in life, literally.
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