Now that summer is here - it’s flip flop and sandal season for many. Unfortunately, this also usually leads to an increase in foot pain and cases of plantar fasciitis. One of my readers recently wrote to me and asked about this.
Here’s what Jennifer wanted to know:
“Now that I’m wearing flip flops again, I’ve noticed that my plantar fasciitis is kicking in. Is there anything I can do? Should I stop wearing flip flops?”
This is a great question Jennifer. To answer your question, let’s look at a few reasons why plantar fasciitis occurs in the first place. Ideally, if you can stay on top of your plantar fasciitis and/or prevent it all together, flip flops won’t be a problem.
First - what is plantar fasciitis?
It’s inflammation of your plantar fascia - the tissue that makes up the arch (bottom) of your foot. Your plantar fascia runs from the base of your heel, down the length of your foot, to your toes. It is responsible for both the mobility and stability of your foot, so you can move while walking and running. When you land on your foot, your arch drops or flattens - this is called pronation. The response to this action is for your foot to then stiffen or supinate - this is where your foot gets the power to push off. If any part of this mechanism is not working properly, your plantar fascia can become stressed and overworked - leading to inflammation/plantar fasciitis.
What causes your plantar fascia to become overstretched?
Basically, anything that affects or disrupts the natural mechanics of your foot in pronation and supination. Most often, the culprit is poor mobility in either the ankle or the first toe - but even tight hips and weak glutes can cause problems all the way down to the feet. Anything that affects the way your foot hits the ground has the opportunity to affect the level of force and energy transmitted through your foot and arch when you walk, which in turn affects the natural mechanism of pronation/supination. When disrupted, your plantar fascia will try to compensate for the pronation/supination mechanism. If this continues, your plantar fascia eventually becomes angry and irritated - resulting in plantar fasciitis.
Flip flops, or any other shoe for that matter, can either “protect” your arch or cause overuse. Technically speaking, if your foot mechanics are good and your arch is strong and mobile, footwear should have negligible impact on your plantar fascia. Unfortunately, this is rarely the case for many people. Because of how much we sit and how little we walk barefoot, the bottoms of our feet simply aren’t as conditioned as they could be. This is really the problem - not so much what you put on your feet. If you’re used to wearing supportive, cushioned shoes all the time, then suddenly switch to flatter, less supportive flip-flops in the summer, it’s going to be a shock to your foot. And if you’re prone to plantar fasciitis, it’ll flare up during flip-flop season.
The best thing you can do to prevent and treat plantar fasciitis is to not neglect your feet. Performing consistent range of motion exercises for your toes and ankles is key, as is conditioning for your arch strength and stability. Balance exercises, toe exercises and plyometric exercises (jumping) are all important, as is the point of walking without shoes as often as you can. If you already have an ongoing foot problem, then I wouldn’t recommend randomly incorporating these exercises into your routine without guidance. Talk to an expert who can help you. Plantar fasciitis, when properly addressed, is very treatable and you can be back to enjoying your flip flops in no time.
Carrie Jose, a physical therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, or to request a free copy of one of her back, neck, knee or shoulder pain guides, email her at [email protected] or call 603-605-0402.