Many people are trying out barefoot shoes to encourage overall foot strength and health, but they often report a sharp, stabbing pain in the heel shortly after starting to wear them, reporting that the pain is usually worst when getting out of bed. While these shoes are designed to promote a natural gait, the transition often places an initial level of stress on the foot.
Traditional footwear provides artificial support and cushioning. When you move to a minimalist shoe however, the plantar fascia (the band of tissue connecting your heel to your toes), suddenly bears the full force of every step. On hard surfaces like pavements, this can lead to micro-tears and inflammation at the point where the tissue attaches to the heel bone. This is a primary cause of the sharp pain associated with plantar fasciitis.
The lack of a raised heel in barefoot shoes requires the calf muscles and Achilles tendon to work through a greater range of motion. If these muscles are tight, they pull upward on the heel bone, creating further tension on the underside of the foot. This tends to be the cause of the heel pain reported by those new to minimalist footwear.
To manage this may unfortunately involve returning to supportive footwear temporarily while the inflammation subsides.
A successful transition to barefoot shoes must be gradual, starting with very short periods of wear each day. Strengthening the small muscles within the foot and maintaining calf flexibility are essential steps to ensure the foot can safely manage the impact forces without injury.