Introduction
Plantar fasciitis (now referred to as Plantar Fascia Pain) is a common foot condition that causes sharp heel pain, especially when you first step out of bed or after long periods of sitting or standing. One of the easiest ways to manage this condition is by wearing shoes designed to support your foot and reduce strain on the plantar fascia. But with so many options on the market, how do you choose the best shoes for plantar fasciitis?
In this guide, we’ll explain everything you need to know about picking the right footwear, highlight the best features to look for, and offer tips to relieve heel pain.
Why Are the Right Shoes Crucial for Plantar Fasciitis?
Wearing inappropriate shoes can exacerbate plantar fasciitis by causing further strain on the foot. Ill-fitting, flat, or unsupportive shoes place additional pressure on the heel and arch, leading to microtears in the plantar fascia. Over time, this leads to inflammation and, in some cases, heel spurs, which are bony outgrowths that develop in response to the chronic tension and stress on the foot.
Key Features of the Best Shoes for Plantar Fasciitis
When selecting shoes to help with plantar fasciitis, consider these key features:
- Arch Support: Shoes with excellent arch support help distribute pressure more evenly, reducing strain on the plantar fascia.
- Cushioning: Look for soft but firm cushioning to absorb impact as you walk, particularly in the heel area.
- Firm Heel Counter: A structured heel counter stabilises your heel, reducing unnecessary movement that could stress the plantar fascia.
- Flexible Midsole: Shoes with some flexibility in the midsole allow for better foot movement while maintaining support.
- Removable Insoles: This allows you to insert orthotic insoles or heel pads, which can provide extra cushioning and corrective support.
Top Shoe Brands for Plantar Fasciitis
While there are many options, the following brands consistently produce some of the best shoes for plantar fasciitis:
- Hoka One One: Known for its cushioned soles, Hoka shoes provide excellent shock absorption and stability.
- Brooks: Their running shoes are highly rated for their arch support and durability, making them a great option for daily wear.
- Vionic: These shoes come with built-in orthotic insoles, ideal for those needing extra arch and heel support.
- New Balance: Offering a variety of widths, New Balance shoes are perfect for accommodating orthotics while providing structured support.
- ASICS: Their Gel series incorporates ample cushioning, which reduces the impact on the heel during walking and running.
Alternatives to Orthopaedic Shoes
Sometimes, a full orthopaedic shoe isn’t necessary. Instead, you can enhance your regular shoes by adding:
- Heel Lifts or Heel Pads: These relieve pressure on the plantar fascia by slightly raising the heel and absorbing shock with each step.
- Orthotic Insoles: Custom-made or prefabricated insoles can provide additional support where your foot needs it most, particularly if you have flat feet or high arches.
These alternatives help correct foot imbalances and reduce strain on the plantar fascia, without needing to invest in specialised footwear.
How to Walk Comfortably with Plantar Fasciitis
Walking with plantar fasciitis can be painful, but there are steps you can take to reduce discomfort:
- Relative Rest: Not all walking can be avoided but especially in the early stages you may need to limit it to settle your pain down.
- Warm-Up Stretches: Stretch your calf muscles and the bottom of your foot before walking. This helps release tension in the plantar fascia.
- Use Heel Inserts: Inserting a heel pad in your shoe can cushion the heel, making walking more comfortable. However, this should just be for short-term use only. Once your pain is better remove these to avoid developing tight calves which could worsen your foot pain.
- Modify Your Gait: Avoid limping or walking on your toes, as this can lead to other issues. Focus on rolling through your foot from heel to toe with each step.
Do I Need to Limit Walking and Running?
In the early stages, most people find they have to reduce their walking and running to settle their pain, but walking doesn’t need to be completely avoided with plantar fasciitis. While rest is crucial for reducing inflammation, moderate walking is generally safe as long as it’s done in supportive footwear. Pay attention to how your feet feel, and if the pain worsens after walking, then you need to shorten the duration or reduce the frequency of walks.
For the runners amongst you, this Guide to Running with Plantar Fascia pain may be helpful.
Sit down instead of standing. Standing will also load the plantar fascia.
When on your feet standing, walking or running always wear supportive footwear. Many of my patients find having some specific supportive footwear for indoors helps.
Additional Ways to Relieve Heel Pain
In addition to wearing the right shoes, you can try these methods to manage plantar fasciitis symptoms:
- Strengthen: Weakness in the calf muscles can lead to your plantar fascia working harder so strengthening will help. I often find people with Plantar Fascia Pain have weakness around their hips which can lead to poor foot alignment.
- Stretching: Tightness in the calf can lead to poor movement through the foot adding strain to the Plantar fascia.
- Cold Therapy: Applying an ice pack to your heel for 15–20 minutes after activity can reduce inflammation.
- Massage: Use a tennis ball or a foot roller to gently massage the arch of your foot can often feel nice.
- Weight Management: If you are overweight, shedding a few pounds can significantly reduce the stress placed on your plantar fascia.
- Rest and Elevation: When possible, take breaks to rest your feet and elevate them to reduce swelling.
- Night Splints: These can be a useful adjunct if you are having difficulty settling this sometimes tricky problem.
P.S. I can help with all of the above and more. Keen to get on top of this problem – learn how here.
Avoid this becoming a recurring problem.
It’s relatively easy if you do all the right things to settle Plantar fasciitis down. What is not so easy is ensuring it doesn’t return. The key ingredient here is to ensure you have effectively strengthened, stretched and improved your biomechanics. I can help you with this, learn more about how here.
Conclusion
The Best Shoes for Plantar Fasciitis Are Just One Part of the Solution. While wearing the right shoes can greatly reduce heel pain and prevent further injury, it’s important to combine footwear choices with other treatments like strengthening, stretching, weight loss, cold therapy, and orthotic support. Remember I can help you with all of this and more, find out how here. Consult with a healthcare provider or your friendly physiotherapist if you need extra support or guidance.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
