[Kim Jaeho's Life Story]<189> Prevention and Healing of Plantar Fasciitis

In order for us to stand, maintain balance, walk freely, and run, the bones, joints, muscles, tendons, and ligaments that make up the foot must work harmoniously in a complex network. The foot is one of the most complex parts of our body, consisting of 26 bones?which is one-quarter of all the bones in the body?connected intricately by 33 joints, 107 ligaments, and 19 muscles and tendons, supporting the body and enabling a wide variety of movements.

Due to this complex structure, the foot is sensitive to various stresses, and since the entire body weight is borne by the foot, when great force, weight, or pressure is applied, the risk of injury increases. Additionally, if shoes do not fit well, or if the foot is used improperly or excessively, various problems can arise in the heel, toes, nerves, tendons, ligaments, and joints, causing pain, injury, inflammation, and potentially limiting the range of motion of the foot.

We tend to think there is no problem with the foot if we do not feel pain, but causes of foot pain include injuries, overuse, or inflammation of the bones, joints, muscles, tendons, and ligaments that make up the foot. The most common causes of foot pain are arthritis, nerve damage, and plantar fasciitis.

The plantar fascia is a strong and thick ligament that starts from the heel bone and extends forward on the sole of the foot, branching into five parts that connect to the base of the toes. It stabilizes the arch shaped like a bow, absorbs shocks transmitted to the foot, and supports body weight. When this ligament is subjected to severe or repetitive tension or stress, it can become damaged, torn, or inflamed. Although commonly called plantar fasciitis, this condition is closer to degeneration of the plantar fascia rather than inflammation, so the term plantar fasciopathy is more appropriate.

When plantar fasciitis occurs, initially it feels like there is a lump in the sock, causing discomfort. Then pain begins to appear, mostly felt in the heel. Typically, a stabbing pain is experienced during the first few steps after waking up in the morning. The pain generally decreases with movement but returns when standing for a long time or rising after sitting.

Plantar fasciitis is one of the most common causes of heel pain, frequently occurring in active people aged 40 to 70, and is somewhat more common in women than men. Runners, overweight individuals, and those wearing ill-fitting shoes are at higher risk. According to a study by the American Podiatric Medical Association (APMA), 77% of Americans aged 18 and older experience foot pain, among whom 2 million suffer from plantar fasciitis.

When diagnosed with plantar fasciitis, conservative treatments such as rest, ice packs, and stretching are primarily recommended. Most patients recover within a few months, and surgical treatment is rarely needed. Steroid injections are best avoided as they can weaken the immune system. Most conservative treatments are easy to perform at home when considering the causes of plantar fasciitis.

Since plantar fasciitis is a symptom caused by degeneration of the plantar fascia, understanding the complex and delicate structure of the foot and the characteristics of the plantar fascia is essential for healing and prevention. The exact cause of plantar fasciitis is often unclear, but considering the foot’s complex structure and the function of the plantar fascia, it is easy to infer that improper use of the foot is the main cause.

For prevention and healing of plantar fasciitis, it is crucial to care for the foot with love and ensure the foot’s environment is optimal so that the foot can work joyfully. For foot health, shoes should have heels that are not too high, thick soles with good cushioning, and be comfortable to wear. It is also important that there is enough room for the toes to move freely.

Maintaining a healthy weight by eating well and exercising regularly to prevent obesity is also important to avoid excessive stress on the plantar fascia. Regular appropriate exercise such as walking or stretching, which strengthens and stretches the foot from the heel to the toes, is important. Avoid overusing the foot, and if unavoidable, take appropriate breaks in between.

Jaeho Kim, Independent Researcher

This content was produced with the assistance of AI translation services.