Plantar fasciitis can be added to the list of injuries caused by heel strike running because the higher-than-normal amounts of impact on the heel at touchdown was found to cause plantar fascia degeneration and fragmentation as well as reduced thickness and atrophy of the fascia. This is why heel strike running causes plantar fasciitis to turn into a chronic condition as compared with forefoot running.
Emerging research raises new questions and concerns about the efficacy of orthotics as findings show that runners actually suffer under wearing orthotics. Orthotics were found to do nothing to reduce foot strain or impact, and failed to keep the foot steady. Instead, orthotics were found to force the feet into extreme positions, especially in heel strike runners, which over-strained the plantar fascia and arch, The good news is however, changing your foot strike from heel strike to forefoot strike is the best, sustainable solution in maintaining foot step stability and low impact production!
The big reason plantar fasciitis may arise in a new barefoot runner is that the plantar fascia is now playing a more active role in transferring elastic energy between certain areas of the foot to allow better spring during propulsion. Plantar fasciitis may arise as a temporary form of adaptive pain until the plantar fascia becomes strong enough to carry out its natural function as a spring mechanism. Essentially, with more barefoot running experience, plantar fasciitis will resolve once the plantar fascia adapts to the new running condition, which it will, so don’t worry and be patient because depending on your fitness level, everyone adapts differently to barefoot running.
Unlike conventional shoes, minimalist shoes are more beneficial for your feet because research has shown that there’s less stress on your foot. This is because of the wide, anatomically correct shape of a minimalist shoe allows your entire foot to expand, which expands the surface area of contact, thereby reduces uneven tendon, muscle and bone stress on the foot. At the same time, the unrestricted, flexible fit delivers a constant stream of engagement to promote more soft tissue growth and muscle strength development of the foot and leg.
Because of their full flexibility and wide fit, minimalist shoes were found to prevent the degeneration of soft tissues and muscles in the feet and in the ankle and calves. Also, minimalist shoes were found to make the foot’s arch better at storing energy-saving elastic power, which in turn, can reduce muscle costs by 17% as compared with traditional running shoes.
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