The foot always bears the body's weight at the very bottom, yet it is also one of the most neglected parts of the body. People tend to endure uncomfortable shoes and brush off pain as trivial. But when foot health breaks down, gait becomes unstable, and the knees, lower back, and even overall health can be affected.
On Seoul Economic Daily TV's "Now, Master Physicians," which airs at 9 p.m. on the 25th, Drs. Lee Ho-jin, Yoo Jong-min, and Seo Min-kyu of Yonsei Gunwoo Hospital's Foot Center appeared to discuss the main causes of foot pain, proper shoe selection, and lifestyle habits that protect foot health. The three doctors emphasized that the foot is more than just a weight-bearing part—it is a vital organ that governs movement, balance, and quality of life.
◇ Plantar Fasciitis: The Most Common Cause of Foot Pain
Among patients who visit hospitals for foot pain, those complaining of sole pain make up the largest share. The representative cause is plantar fasciitis. It is a condition in which inflammation develops in the plantar fascia—a thick fibrous tissue running from the heel to the toes—due to accumulated repetitive impact. Its characteristic symptoms include a sharp pain when taking the first step in the morning, or worsening pain after standing or walking for long periods. The doctors explained that patient numbers have been rising recently due to increased activity levels, including running and long-distance walking.
Ingrown toenails, though easy to overlook, also have an impact. When a toenail digs into the flesh, it causes inflammation and pain, with tight shoes or improper nail care being the main causes. It starts with simple pain in the early stages, but can affect walking when it worsens. Another common condition is hallux valgus. It is a deformity in which the big toe bends outward and the joint protrudes, with narrow-toed shoes or high heels cited as major causes. It can cause not only pain but also difficulty wearing shoes altogether.
Among patients complaining of pain in the front of the foot, Morton's neuroma is also not uncommon. It is a condition in which the nerve between the toes thickens due to repeated compression.
"Sole pain often involves multiple overlapping causes rather than being clearly defined by a single condition, so accurate diagnosis is important," Dr. Lee Ho-jin explained.
As the running population has grown recently, the strain on feet from exercise has also increased. "The load placed on the feet while running is about three to five times greater than when walking," Dr. Yoo Jong-min said. "That's why when running, it's important to choose shoes that consider proper cushioning, heel height, and toe space, and rather than pushing for long distances from the start, you should gradually increase distance and intensity."
◇ Standards for Good Shoes: Cushioning, Stability, Space
Foot specialists commonly stressed that "a good shoe is not judged by price or brand, but by whether it fits the foot." The key points are cushioning that reduces impact, stability that holds the foot, and adequate toe space.
First, cushioning should be neither too hard nor too soft. It needs appropriate elasticity to absorb impact during walking or running while not compromising balance.
Second is stability that holds the heel. If the foot wobbles, body weight shifts to one side while walking, increasing strain not only on the feet but also on the knees and lower back. It is necessary to check whether the shoe's heel counter has a structure that firmly secures the foot.
Third is the toe box (toe space). If the front of the foot is narrow, the toes get compressed, which can cause hallux valgus or pain. Shoes with enough space for the toes to spread naturally are preferable.
In addition, the midfoot section should be moderately flexible. The foot bends naturally during walking, and if this area is too stiff, fatigue builds up easily. "Beyond that, shoes should match their purpose rather than design," Dr. Yoo stressed. Wearing shoes appropriate for their purpose—running shoes for running, walking shoes for walking, and trekking shoes for hiking—is the basic way to reduce strain on the feet.
Advice for women who frequently wear high heels followed. "High heels can place continuous strain on the calf and toe structures," Dr. Seo Min-kyu said. "If you must wear high heels, choose shoes with a certain degree of stability in both the front and back heel, avoid prolonged wear, and make sure to stretch your calves and toes sufficiently on a regular basis." Conversely, he pointed out that flats with soles that are too thin and hard, or slippers that don't support the heel, can also increase fatigue when worn for extended periods.
Regarding functional insoles, the doctors explained that "they are not unconditionally good for everyone." "They can help with conditions that require redistributing pressure on the foot, such as plantar fasciitis, hallux valgus, and Morton's neuroma, but ordinary people using them for prevention should first check whether they match their own foot shape and condition," Dr. Lee said. For example, using an insole with excessively high arch support for a flat foot, or using an insole that doesn't match one's foot structure, can actually increase discomfort, he said.
◇ Exercises That Harm Feet vs. Exercises That Save Feet
So what exercises harm the feet? The medical team said that jumping rope barefoot on hard floors, or repeated exercises that strain the feet in environments without shock absorption, are not good. Barefoot walking for people with poor foot conditions also requires caution, they said. They particularly emphasized that diabetic patients or those with sole pain should not blindly follow such practices, as the risk of injury can increase.
On the other hand, exercises that help foot health included intrinsic foot muscle strengthening exercises, toe rock-paper-scissors exercises, toe towel scrunches, ankle balance exercises, and consistent stretching.
"'Stretching' is the most important," Dr. Seo said. "It's good to develop habits such as pressing the toes down to stretch the top and bottom of the foot, toe rock-paper-scissors exercises, and massaging the front of the foot." Stretching before and after exercise, extra care on days spent in uncomfortable shoes, foot moisturizing, and the habit of not neglecting minor pain are also important, he added.
"What's just as important as longer average life expectancy is the quality of life that allows you to move healthily," Dr. Lee said. "If your feet are uncomfortable, you ultimately can't go to the places you want to go on your own." He advised, "You should take a proper look at your feet, which have been neglected until now, at least once," adding, "If pain recurs or persists for a long time, the most important thing is not to endure it but to visit a hospital."
What is the worst exercise that ruins your feet? Interesting foot stories from high heels to foot binding [Drs. Lee Ho-jin, Yoo Jong-min, and Seo Min-kyu of Yonsei Gunwoo Hospital]
