What is plantar fasciitis?
When the plantar fascia, which is the ligament running along the length of the bottom of the foot, is irritated, it can lead to pain. This condition, known as plantar fasciitis, commonly affects the heel and bottom of the foot.
If you have these characteristics, you are more prone to experiencing plantar fasciitis.
- have tight calf muscles
- have high arches
- participate in high impact activities like running
- recently started a new activity or ramped up your training
The treatment for plantar fasciitis typically involves abstaining from activities that exacerbate the pain in the majority of cases.
Other possible treatment options may involve:
- icing the area to relieve inflammation
- nonsteroidal anti-inflammatory drugs (NSAIDs)
- exercises and stretches to improve flexibility
If the pain you are experiencing is severe and does not diminish with rest, it is advised to consult a doctor who may suggest the following measures.
- cortisone injections
- custom orthotics
- other medical treatments
Another crucial aspect in preventing stress injuries such as plantar fasciitis is to wear suitable shoes that provide proper support and are well-suited for your individual gait and foot structure.
What to look for in a shoe if you have plantar fasciitis
When considering your level of pain, whether it is mild or severe, the primary objective for your shoe remains the same – to offer both comfort and support. Professionals advise focusing on these essential characteristics when searching for the right pair:
Arch and heel support
In numerous scenarios, the significance of support outweighs cushioning. It is vital for your arch and heel to experience support to aid in the prevention of plantar fasciitis.
Extra rigidity in the sole and cushioning in the midfoot
According to Dr. Nelya Lobkova, DPM, selecting shoes for individuals with plantar fasciitis requires additional sole rigidity and midfoot cushioning to avoid placing pressure on the painful heel area associated with plantar fasciitis.
She says that a shoe with a thick midsole or rocker bottom is perfect for someone with this condition.
Firm heel counter
The back part of the heel surrounding the Achilles insertion is also recommended by Lobkova to have a firm heel counter.
According to her, the presence of a firm heel counter reduces the extent of abnormal stretching experienced by the plantar fascia. This, in turn, helps in reducing the pain and inflammation occurring in the heel and arch of the foot, both being connected with plantar fasciitis.
Soft impact with the ground
Patients with plantar fasciitis should also consider the impact on the foot when choosing a shoe, in addition to seeking comfort.
The characteristics vary based on the individual’s foot and their intended control requirements.
If the arch of your foot is higher, it means that the joint is angled in a way that limits how far your foot can move. Because of this restricted range of motion, using rigid arch support would only further restrict it.
Conversely, individuals who have flat feet and are experiencing plantar fasciitis should seek out footwear that offers sufficient arch support.
According to Lobkova, the primary type of shoe that should be avoided is a minimalist shoe like the Vibram FiveFingers.
According to her, the lack of stability in the sole, absence of cushioning under the heel, and excessive pressure on the heel bone all have the potential to worsen preexisting plantar fasciitis.
When considering minimalist shoes, it is crucial to remember that they may be suitable for certain individuals. Collaborate with your doctor to determine the most appropriate shoe style for your feet.
Regardless of the type, any shoe that produces uncomfortable pressure points or causes foot pain should be replaced with a more comfortable alternative.
How to choose a shoe for plantar fasciitis
When shopping for shoes, there are certain questions you should ask yourself to help choose the correct shoe for managing plantar fasciitis, as this can be a difficult task.
- What is the level of pain in my foot?
- Do I need a shoe with extra arch support?
- What type of cushioning do I need?
- Is the shoe the right size and width for my feet?
- What type of activity will I be doing in the shoes?
- How much do I want to spend on a pair of shoes?
- Do I prefer a specific brand or style?
If you consider these factors while shopping for shoes, you will be able to find a pair of shoes that offer the required support and comfort to handle your plantar fasciitis.
Feel free to try on multiple pairs and consult with a podiatrist or shoe specialist to find the best choice for your needs.
The best shoes for plantar fasciitis
Hoka Clifton 9
The Hoka shoes are designed with deep heel counters and a distinctive cushioning that provides a comforting sensation around the heels. This snug and plush fit makes them highly recommended for individuals with plantar fasciitis who are in search of the best walking shoes. Dr. Gamez suggests the Clifton model for walking due to its responsive midsole, which contributes to the infusion of energy in the feet and legs during the walking process. The Clifton 9, the most recent iteration of this line, effectively relieved the plantar fasciitis pain of SELF’s executive editor and became her preferred sneaker choice.
Kuru Quantum
Designed to provide relief from foot pain, including plantar fasciitis discomfort, this Kuru walking shoe incorporates the patented Kurusole technology which offers excellent arch support and a snug fit for your heels. It effectively supports the fat pad on your foot, absorbing impact and providing comfort while standing or walking on different surfaces, according to Bianca Beldini, DPT, founder of Sundala Wellness, a physical therapist, and a Level One coach for USA Triathlon in New York City, as told to SELF.
New Balance 940 V4 Running Shoe
According to Erik Sims, DPM, managing partner of Sims & Associates Podiatry in New York, the New Balance 940v4 is favored by patients with plantar fasciitis due to its stability. This shoe is specifically designed to address overpronation, which is when the feet roll inward while walking and can be associated with plantar fasciitis. Although it is initially intended as a running shoe, numerous reviewers emphasize its excellent performance as a walking shoe as well. An Amazon reviewer stated, “This shoe is excellent for plantar fasciitis! I am on my feet for extensive 10–12 hour shifts, and out of all my work shoes, this pair is not categorized as a ‘torture device.'”
Hoka Bondi 8
Hoka is renowned for its “maximalist” shoes, which are characterized by their bulky appearance and thick, oversized soles. These shoes offer a stark contrast to the numerous minimalist models available on the market, which have minimal cushioning. The abundance of cushioning in Hoka shoes makes them an excellent option for individuals with plantar fasciitis. Dr. Beldini explains that the Bondi line, in particular, is one of the top choices for runners who suffer from plantar fasciitis. These shoes are wide and lightweight, yet they provide exceptional cushioning.
Saucony Echelon 9 Running Shoe
Dr. Sims often suggests the Saucony Echelon 9 as a suitable option for individuals suffering from plantar fasciitis due to its strong support. It falls under the category of Saucony’s “comfort shoes,” which indicates that it possesses a thick foam footbed and a tight midfoot to ensure ample cushioning and stability for the foot. Furthermore, Dr. Sims informs SELF that the shoe is compatible with various inserts, including larger custom orthotics.
Brooks Ghost 15 Neutral Running Shoe
Dr. Sims suggests the Brooks Ghost 15 shoe to patients of every age, as it effectively combines comfort and style. Available in over twenty-four color options, this shoe utilizes a soft and light foam to provide support without being bulky. Additionally, it offers sufficient room for the upper foot without giving the sensation of excessive space. According to Dr. Sims, it is also a suitable choice for individuals experiencing arch pain.
Asics Gel-Nimbus 24 Running Shoes
Asics Gel-Nimbus running shoes are recommended by Dr. Gamez for providing a cushioned ride. This popular line incorporates gel technology, which aids in shock absorption while running and consequently minimizes the occurrence of stabbing pain. Furthermore, the shoes feature a mesh upper, allowing ample space for toe movement.
Merrell Bravada 2 Hiking Shoes
The Bravada 2 by Merrell, which is one of our top choices, is a podiatrist-approved brand for hiking shoes. In the 2022 SELF Sneaker Awards, it received the award for Best Low-Cut Hiking Shoe. Our testers have found that it provides additional cushioning in the heel and feels lightweight when worn on the trail.
Teva Verra Sandal
According to Theresa Marko, PT, DPT, MS, owner of Marko Physical Therapy, this sandal is both comfortable and easy to clean, while also offering arch support. Dr. Marko explains that the strapping system can be adjusted for a secure fit, ensuring that your ankle stays stable and your foot remains comfortable even during long walks. Dr. Marko points out that unlike regular flip-flops, which can worsen plantar fasciitis by requiring your foot to grip the shoe, the Teva Verra sandal uses a backstrap to keep your foot securely in place and provide comfort.
