Last month, I went on a day trip to Singapore. I didn't rent a car. I didn't grab a Grab. I used public transport and walked — like, a lot. By the end of the day, my step counter proudly said: 23,856 steps.
My feet? Not so proud.
Specifically, the bottom of my feet — especially around the heel — started throbbing. At first I thought, "later the pain will go away lah." But days passed... and the pain didn't.
And that's when I wondered... Is this what the physios call plantar fasciitis?
So... What Is Plantar Fasciitis?
Plantar fasciitis (pronounced plan-ter fash-ee-eye-tis) happens when the plantar fascia — a thick, band-like tissue under your foot — gets irritated or inflamed.
It's the part that supports your arch and absorbs shock when you walk. So when it's overused or unsupported, it fights back.
Symptoms I had (maybe you do too?):
Heel pain (especially first thing in the morning)
Stabbing/burning pain after long walks
Worse after walking barefoot or in unsupportive shoes (read: my sandals)
Is It the Sandal's Fault?
Partly... yes.
Not all "comfortable" sandals are made equally — even if they claim to have arch support or cushioning.
Some sandals are too soft, too flat, or don't support your arch and heel properly, especially if you're walking all day. So while your feet feel okay at first, they're silently suffering under all that pressure.
What I learned is:
Comfort ≠ Proper Support
Cushion ≠ Stability
"Absorbs pressure" doesn't mean it's right for your feet
Whose Fault Is It?
Not your fault — but your foot shape and habits do play a role.
If you have flat feet, high arches, or carry extra body weight (like me), you're at higher risk.
And if you're not used to walking that much every day (also like me), suddenly going 20k steps can be too much for your fascia to handle.
It's a mix of factors — but you can do something about it.
What Helped Me Recover?
Rest — stop overusing the foot
Ice packs — especially after long walks
Stretching — towel stretches helped a lot (physios taught me this hehe)
Patience — healing can take several days, so don't rush
What I Wish I Knew Earlier
I used to think foot pain was normal after a long walk — but now I know that chronic heel pain is not something to ignore.
Especially when your feet are literally holding up your entire life.
So please, if you're planning a big day out with 20k steps involved... wear real shoes.
If this article helped you — or if your feet are also screaming in silence — feel free to support me with a coffee! ☕^^
I write from experience, with a little help from the amazing physiotherapists I used to learn from. Real stories for real people — because your body deserves better, and so do you.