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What is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue at the sole of the foot that connects the heel bone to the toes. Plantar fasciitis represents a third of the most frequent running injuries, behind medial tibial stress syndrome and Achilles tendinopathy – having a bit more incidence in ultra-runners. You may not experience any pain during exercise, but you are more likely to experience pain when you start walking after resting or sleeping.
The most common factors of plantar fasciitis include:
- Repetitive strain from impact, especially on harder surfaces
- Increasing your mileage rapidly over a brief period of time (too much too soon)
- New to exercise
A quite common factor is also using shoes with poor cushioning, structure and/or support (for the arch of the foot). Get some tips in Plantar Fasciitis from Running.
How do you know if a shoe is good for plantar fasciitis?
The key features you will need in a technical pair of running shoes are:
- Cushioning – A sufficiently cushioned shoe will absorb the shock of impact whilst exercising, therefore protecting the joints and especially the heels, which are the main focus when experiencing plantar fasciitis.
- Support – Having the correct support will give you the required protection whilst doing exercise, especially high impact exercise such as running.
- Structure – As well as having cushioning and support, it is also important to have good structure. This is not only for the arch, but also for the heel and ankle. A lot of the time, these body parts take the brunt of the strain from exercise – structure can help to stabilise the foot and prevent further injuries.
- Heel-drop (or offset) – Runners with plantar fasciitis are likely to have limited ankle dorsiflexion. (The amount of dorsiflexion is the range between pointing your foot down and flexing your foot up). Reduced ankle dorsiflexion is also a risk factor to developing plantar fasciitis. Heel-drop is when the height difference between the heel to the toe of the shoe becomes important. A higher heel-drop (at least 7-12mm) will help to put your weight more in the forefoot and away from the plantar fascia in your feet. This will help to adjust to the lack of ankle dorsiflexion.
What are the best running shoes for plantar fasciitis?
So now you know what you should look for in your running shoes, if you're suffering from plantar fasciitis. However, we recommend you come to us for a natural gait analysis once a year, to make sure you're getting the correct type of shoes for you. If you already know what your gait is like, check out the best selection for you below!
Neutral Shoes / Stability Shoes / Trail Shoes / Walking Shoes
New Balance 880
If you're a neutral runner seeking a high level of padding, you'll do superbly with New Balance's super-soft Fresh Foam X cushioning. Take off easily with the perfect blend of responsiveness, lightness, and superior energy return.
Brooks Glycerin 21
Brooks Glycerin provides you with stable premium cushioning. The midsole is built with plush DNA LOFT cushioning to deliver a smooth ride without compromising responsiveness. A combination of the 3D Fit Print technology ensures a snug, adaptive fit that moves with your feet. And the flexible outsole proves to be excellent for durability, together working to benefit metatarsalgia, plantar fasciitis and Morton's neuroma injuries.
Asics Gel Nimbus 26
A lightweight upper with FF Blast + Eco foam midsole to deliver practical and responsive ride during your daily activities. Due to the superior cushioning and mild support structure as well as the rear and forefoot gel technology, this is an excellent option for runners with plantar fasciitis.
BEST STABILITY ROAD RUNNING SHOES
For Plantar Fasciitis
Saucony Guide / Brooks Adrenaline GTS / Mizuno Wave Inspire / New Balance 1080
Saucony Guide
Created with softer, more responsive cushioning than the previous version. Experience a spring in every step that's also stable without sacrificing comfort. A perfect balance of softness and responsiveness for a smooth and gentle ride.
Brooks Adrenaline GTS
This iconic supportive running shoe is like Brooks Ghost, but with the revolutionary GuideRails technology, to stabilise the foot and protect the arch. The improved midsole, with springy, responsive DNA LOFT v3 cushioning, provides brilliant shock-absorption and increased comfort. 12mm drop.
Mizuno Wave Inspire
Soothe your plantar pain while minimising the overpronation of your feet with these all-round trainers. Excellent bouncy cushioning and support to maintain your natural running posture. Breathable and soft seamless upper to ensure a plush and comfortable fit. New Enerzy NXT blend, resulting in responsiveness and exceptional rebound. 12mm drop.
New Balance 1080 Wide
Put your everyday running needs and heel soreness at ease with these versatile wide shoes. New lightweight upper meets midsole cushioning that has increased energy return, awaiting your attention.
La Sportiva Akasha 2
Tackle any trail terrain without compromising comfort, durability, or stability with La Sportiva Akasha 2, even in high humidity or on dry ground. Sticky rubber FriXion Red outsole and superior cushioning midsole injected with EVA foam – the perfect combination for spring and responsive long and ultra-distance events. 6mm offset.
Hoka Challenger
Need an all-terrain running shoe? Check out Hoka Challenger with its early-stage Meta-Rocker and improved 4mm deep grip for excellent traction. Perfect for stable, lightweight and super-cushioned runs. 5mm offset.
Neutral: Hoka Bondi
These lightweight yet highly cushioned trainers will ensure a comfortable walk – whether shorter or longer. They feature an improved heel counter to hold your feet in premium comfort, as well as Hoka’s signature cushioning for better shock absorption. Likewise, Hoka’s Meta-Rocker system evens up the pressure on the feet with its rolling structure. This helps avoid plantar discomfort and enhances recovery. 4mm drop.
Stability: Hoka Arahi
Hoka Arahi has returned with another fantastic shoe we think you'll love. Featured in the upgraded model of the Arahi 7, you'll feel how light and breathable the upper material is – the engineered flat knit upper that allows for excellent airflow. Designed in the midsole is a firmer and denser CMEVA foam, which compared to the predecessor, should provide greater stabilty for logging in longer miles.
FAQs
Is it okay to jog with plantar fasciitis?
It is not advisable, as any repeated stress could aggravate the small tears already, and cause further damage. Take some time off to assess what may be causing your plantar pain and see what you could do to help your recovery. If it’s treated in the early stages, recovery will be faster than if you leave it untreated for longer. A professional may be able to help with this.
What shoes make plantar fasciitis worse?
Any ill-fitting shoe with insufficient cushioning, stability and/or support. This also applies to old shoes. Sometimes we may think that because they look in perfect condition the cushioning is still good, but this isn’t the case most of the time. As well as wearing shoes that put a lot of pressure on the feet, such as high heels, flip-flops or flat shoes, be aware that new shoes can also cause some discomfort if they’re too rigid, stiff, tight or need breaking in.
Can running shoes give you plantar fasciitis?
Yes, if they don’t provide the correct and/or sufficient support, cushioning and structure. However, plantar fasciitis is commonly caused by overuse while running. It’s usually aggravated when runners overtrain, or increase mileage without progression.
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Plantar Fasciitis from Running
Are you experiencing pain at the bottom of your heels? What are the symptoms and causes of plantar fasciitis and how can it be relieved? Find out more!
Achilles Tendonitis in Runners
Inflammation in the Achilles tendon is called Achilles tendonitis. This is due to the repetitive stress, which causes micro-tears to the tendon.
How do I know my foot strike when running?
Knowing your foot strike and gait is crucial when choosing running shoes. Find out if you're neutral, overpronating or supinating, and what to do next.
Stress Fractures from Running
A stress fracture, also known as a hairline fracture, is an overuse injury, typically related to high impact activities like running.
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