Footwear that offers cushioning, along with heel and arch support, is essential for relieving and managing the symptoms of plantar fasciitis.
When it comes to maintaining foot health, we all know the importance of wearing proper shoes. This becomes even more crucial if you suffer from a foot condition like plantar fasciitis. For those experiencing foot pain, finding the right footwear isn’t just about style—it’s about providing the support and comfort your feet desperately need.
If you have plantar fasciitis, choosing the right shoes can play a significant role in alleviating pain and improving your daily comfort. But what exactly should you be looking for when selecting footwear?
What is Plantar Fasciitis?
Plantar fasciitis causes pain, swelling, and stiffness, typically in one or both heels. In many cases, the condition can be managed with rest, ice, supportive braces, and over-the-counter pain relievers. If pain persists, seeking medical advice is recommended for further treatment.
The pain from plantar fasciitis usually occurs at the bottom of the heel. The condition affects the plantar fascia, a thick, web-like ligament that connects your heel to the ball of your foot. This ligament serves as a shock absorber and helps support the arch of your foot while walking.
Plantar fasciitis is one of the most common orthopedic conditions. Over time, the plantar fascia experiences wear and tear from daily activities. Excessive pressure or strain on the feet can damage or tear the ligament, leading to inflammation and heel pain.
While the exact cause of plantar fasciitis remains unclear, treatment typically focuses on managing inflammation. For some people, nonsurgical methods can provide relief, but in more severe cases, surgery might be considered. This article will explore the symptoms, causes, and treatment options for plantar fasciitis.
What to Look for in Shoes if You Have Plantar Fasciitis
The key to managing plantar fasciitis lies in providing your feet with proper support. The condition affects the plantar fascia, the tissue band that runs from your heel to the ball of your foot. It flares up when the foot is overstressed or overused.
When choosing footwear for plantar fasciitis, the most important factor is adequate arch support. But what exactly does this mean for your shoe choice?
Avoid shoes like high heels, flat sandals, and flip-flops, especially if you need to walk for extended periods. These shoes fail to provide the necessary support for the arch and heel, which can aggravate plantar fasciitis. Instead, opt for footwear that features:
- Plenty of toe room – Avoid tight-fitting shoes that restrict movement.
- Good arch and heel support – Look for shoes with built-in arch support to reduce pressure on the plantar fascia.
- Shock absorption – Cushioning in the sole helps absorb impact and reduce strain on the feet.
- Comfortable, cushioned insoles – Soft insoles can provide added comfort and support.
- A thicker heel – A thicker heel can help alleviate pressure and provide stability.
These features help distribute your weight more evenly, reduce strain, and ensure a more comfortable walking experience.
For high-quality walking or running shoes that meet these criteria, consider brands like New Balance®, HOKA®, Brooks®, On (Cloud)®, and Altra®.
Choosing Hiking Shoes for Plantar Fasciitis
If you’re an avid hiker, it’s important to select shoes designed for rough, uneven terrain while still providing support for your plantar fasciitis. Hiking shoes should offer the same key features as walking shoes—adequate arch support and cushioning—while also providing additional benefits such as:
- Durable, grippy outsoles – These offer traction on varied terrains, helping prevent slips and falls that could worsen your symptoms.
- Ankle support – Proper ankle support helps reduce the risk of injury, which is essential if you’re navigating rough terrain.
Recommended hiking shoe brands that offer both comfort and support include HOKA, Kuru®, Merrell®, and Keen®.
Dress Shoes for Plantar Fasciitis
Finding dress shoes that combine both style and support can be a challenge for those with plantar fasciitis. However, there are options available that can help alleviate foot pain while still looking fashionable.
When shopping for dress shoes, whether for work or a special occasion, look for options that feature a supportive footbed and good arch support. Avoid high heels and shoes with a narrow toe box, as these can aggravate your symptoms by placing unnecessary pressure on your feet.
Brands like Aetrex®, Alegria®, Drew®, Dr. Comfort®, Aravon®, and Lifestride® offer a range of comfortable and durable dress shoes that provide both style and support for individuals with plantar fasciitis.
Sandals for Plantar Fasciitis
While flat sandals are generally not ideal for plantar fasciitis, this doesn’t mean you have to forgo wearing sandals altogether. You can still enjoy summer footwear by selecting sandals that provide ample support for your arches and feet.
Look for sandals that feature a contoured footbed, which helps support your arch and prevents your foot from rolling inward. A comfortable and supportive strap is also a must to ensure the sandal stays in place while you walk.
Brands such as Birkenstock®, HOKA, OOFOS®, and Vionic® are known for their sandals that offer the necessary arch support and comfort for those with plantar fasciitis.
What to Avoid if You Have Plantar Fasciitis
Certain shoes should be avoided if you suffer from plantar fasciitis. These shoes can exacerbate your symptoms and make walking even more painful. Here’s a list of shoes to steer clear of:
- High Heels and Stiletto Heels: While these shoes may elevate your look, they also elevate the pressure on your plantar fascia. Heels force your foot into an unnatural arch, which increases strain on the affected area. If you still want some height, consider wedges, which offer better support.
- Flats: Flats, due to their lack of arch support, can worsen plantar fasciitis by not distributing your weight evenly. Look for shoes with a small heel and adequate arch support, or choose shoes that offer enough space for insoles to improve comfort.
- Flip-flops: While flip-flops are great for casual wear, they offer little to no arch support. Dr. Hild recommends reserving flip-flops for the beach or pool. A better alternative is recovery slide sandals, though these should still not be used for extended walking.
More Tips for Living with Plantar Fasciitis
If you’re living with plantar fasciitis, there are additional steps you can take to manage the pain and keep your feet strong and supported. Consider these six helpful tips:
- Use Insoles or Orthotics: Over-the-counter insoles can add cushioning and support to your existing shoes. If you need a more customized fit, consult your healthcare provider about getting prescribed orthotics.
- Don’t Wear Old Shoes: Shoes lose their cushioning over time, so it’s important not to wear shoes that have worn down. A good rule of thumb is to replace shoes every six months or depending on your level of activity.
- Break in New Shoes Properly: Allow your feet to adjust to new shoes gradually. Wear them around the house for a few days to check for comfort, and then start with short walks before taking them on longer excursions.
- Stretch Regularly: Incorporate daily foot stretches into your routine to help relieve discomfort. Stretching can improve flexibility and alleviate pain associated with plantar fasciitis.
- Be Picky with Shoe Shopping: Pay close attention to how shoes feel when you try them on. If they’re tight around your toes or don’t feel supportive, they’re not the right fit for you.
- Get Your Feet Measured: Ensure that you’re wearing the correct shoe size. A proper fitting is crucial, and many reputable shoe stores will offer professional foot measurements to help you find the right fit.
Final Thoughts
If you have plantar fasciitis, there is a wide variety of shoe styles and brands to choose from, making it easier than ever to find the right pair for your needs. The key is doing your research and selecting footwear that supports your specific foot condition while matching your lifestyle.
Whenever possible, try on shoes in person to ensure they meet all your requirements for comfort, fit, and support. If you notice that a shoe is worsening your symptoms, it’s important to consult with a healthcare provider before investing in a new pair.
