The Best Shoes for Plantar Fasciitis, According to Experts
September 3, 2020
As an avid long-distance runner and marathoner, I’ve been lucky that I haven’t dealt with any serious injuries that have pulled me out of the game for a significant amount of time. However, in the last few years, I have become occasionally prone to mild plantar fasciitis, which has forced me to ease up and take some time off in an effort to make it to a race starting line and avoid further damage.
In case you’re lucky enough to be unfamiliar with this condition, the plantar fascia is a fascial band or ligament that runs from the bottom of the calcaneus, or heel, to the base of the toes and helps support the long arch of the foot, Susan Eby, P.T., M.S., owner of Eby Physical Therapy in New York City, tells SELF. The plantar fascia becomes thicker with age and with increased body weight. This decreases the flexibility and shock-absorbing ability of the ligament. Plantar fasciitis is caused by repeated stress placed on the plantar fascia, resulting in fibrosis or scarring of the tendon.
Risk factors include tight calf muscles, being overweight, the repetitive impact from activities such as running, a rapid increase in weight-bearing activity, prolonged standing/walking, as well as having flat feet and very high arches.
I used to assume that overtraining and pushing too hard in my long runs and workouts were what mainly contributed to my plantar fasciitis flare-ups. But as it turns out, my choice of footwear could have also been an aggravating factor, and not just on the run, but while walking around outside, lounging, and working from home too. I’ve been fortunate that rest, along with some at-home remedies, have always done the trick to help me nip this nagging pain in the bud. But by choosing better shoes for life in general, I know I can ward off this annoying foot pain in the future as I work to drive down my marathon times.
In general, the best shoes for plantar fasciitis will fit correctly (i.e., not too small, and wide enough to fit your foot comfortably) and have the right amount of support. Look for shoes or orthotic inserts that have substantial heel cups to help with cushioning and shock absorption to avoid heel pain, Eby says. Here, we asked physical therapists and podiatrists what they consider the best shoes for plantar fasciitis (from dress shoes to athletic shoes), along with their preferred removable insoles, as well.
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REI
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Running Shoes: Hoka One One Bondi 6
Hoka One One is known for its “maximalist” shoes that form a stark contrast to the many minimalist models out there that offer extra speed often at the expense of additional foot support. These running shoes are ideal for plantar fasciitis sufferers, as they’re wide and lightweight yet super cushioned (in fact, they’re Hoka’s most cushioned road-running shoe), says Bianca Beldini, DPT, a physical therapist, founder of Sundala Wellness, and a USA triathlon level-one coach in New York City.
Available in sizes 7.5 to 12 (in regular and wide options).
Dick's Sporting Goods
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Running Shoes: Adidas Edge Lux 3
These running shoes are another great option, as they fit snugly on the foot and hold the foot in place, Theresa Marko, P.T., DPT, M.S., owner of Marko Physical Therapy in New York City, tells SELF. They also have a caged design around your midfoot, which helps to support the arch of your foot, along with good built-in arch support.
Kuru Footwear
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Walking Shoes: Kuru Pivot Sneakers
These comfortable walking shoes are specifically designed for people with plantar fasciitis. The brand’s patented Kurusole technology hugs your heels and provides strong arch support to help you walk on any surface with more ease and less discomfort. It supports the fat pad while standing and walking, explains Beldini.
Limited sizes are available currently, though you can sign up to be notified when your size is back in stock.
Most Popular
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Walking Shoes: Dansko Honor Comfort Shoes
Dansko is a brand known for its arch support, and while providing slightly less support, this shoe makes up for it with lighter weight and style, Eby says. The insole is removable to accommodate different insoles or custom orthotics, and the Eva sole provides cushioned comfort. Additionally, the one-inch heel relieves tension on the plantar fascia insertion at the heel, so this shoe is recommended for mild to moderate pronators or those with high arched feet.
Available in sizes 4.5 to 13.
Zappos
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Flats: Clarks Sharon Dolly Slip-Ons
Eby rarely recommends flats for her patients, as most women, especially pronators, have short calf muscles. “If the calf is short, the ankle can’t flex enough during gait, so the foot compensates by pronating, which is what we are trying to minimize in plantar fasciitis,” she explains. “The toe gripping, which is required to keep the shoes on the foot, can also be aggravating to the heel.”
Additionally, most flats are low-profile with minimal or no arch support, and they don’t have room to accommodate inserts. If you are shopping for flats regardless, look for a slight heel (at least a half inch) to minimize stretching on the plantar fascia, as well as a shoe that stays on your foot without toe gripping (i.e., that has elastic or other straps to secure the shoe), plus a cushioned insole with some arch support. “Flat shoes by nature will be less supportive, so this is a category where personal comfort is most important,” Eby says.
Here’s one example of a flat that meets the above criteria: It has a half-inch heel drop, an elastic strap across the instep to help keep the shoe on your foot, and a cushioned insole with moderate arch support, Eby says. These shoes are also lightweight, come in two widths, and are relatively inexpensive.
Available in sizes 5 to 12 (in medium and wide widths).
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Sandals: Teva Verra
These sporty sandals are comfortable with arch support and easy to clean, Marko says. The strapping system around the front and the back is adjustable, for a sturdier fit, so your ankle is very secure. Lastly, they hold up with a lot of wear and tear and have a water-resistant finish.
Marko noted that if you’re going to be walking longer distances, you should opt for a sandal with a backstrap like the Tevas over a pair of shoes like your standard flip-flops, which require a bit more movement and gripping to keep your foot in place. “This will make your plantar fascia on the bottom of your foot tighter because it's constantly active and working,” she says. “But with a backstrap, you will be able to hold your foot comfortably rested inside the shoe.”
Available in sizes 5 to 11.
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Sandals: Oofos Ooriginals
These cushiony, cloudlike Oofos are some of the best sandals I've owned. They've been a longtime favorite of mine, both as a work-from-home freelancer and for post-long-run recovery when I’m training for marathons. According to Marko, they check off plenty of plantar fasciitis boxes too, as they have a wide strap at the top of your foot to hold it in place, plus good arch and heel support.
Available in sizes 5 to 15.
Most Popular
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Boots: The North Face Nuptse Purna II
These winter boots are not only built for maximum comfort but also have built-in arch support, and lace up nice and snug, Marko says. They’re also waterproof, with a warm and cozy plush lining that you’ll want to slip into when heading outdoors in the winter.
Available in sizes 5 to 11.
Zappos
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Boots: The North Face Ballard Lace II
A comfortable heeled boot like this one is another good winter option, as it takes the pressure off the plantar fascia, Marko says. Additionally, if furry trim isn’t your thing, this leather style with rustproof hardware may look more appealing.
Available in sizes 5 to 11.
Zappos
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Heels: LifeStride Saldana
Comfortable heeled dress shoes may seem like an oxymoron, but these Lifestride pumps are just that, Marko says. “While these particular shoes don't have arch support, the cushioning is like walking on pillows,” she says. “Just having your foot in the heeled position makes the plantar fascia create more of its own arch.”
Available in sizes 5 to 11 (medium and wide widths).
Zappos
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Heels: Clarks Linvale Crown
This is another great shoe if you need a comfortable pair of heels, as they provide a lot of cushioning and have a little bit of an arch and a durable rubber sole, Marko says. In addition to a stylish kitten heel, they’re also equipped with the brand’s moisture-wicking OrthoLite footbed.
Available in sizes 5 to 12 (medium and wide widths).
Most Popular
12
Slippers: Vionic Gemma Mules
This comfy slipper is covered in spa-like terry cloth material, and with Vionic’s Orthaheel technology, it offers fantastic support with a deep heel cup to contain the fat pad under your heel and built-in arch support, Eby says. The EVA midsole is shock-absorbing for the heel too. A Velcro closure allows for a custom fit so they stay snug on your feet.
Available in sizes 5 to 12.
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Slippers: Orthofeet Charlotte
If you have wider-than-average feet, these are the slippers for you, Eby says. They come in two widths, and the orthotic-like inserts provide arch support and foam cushioning, particularly at the heel. “The suede uppers are also lined for comfort, and the low heel counter allows for use of alternate insoles or orthotics and gives some heel stability while still allowing you to slide in and out of the slipper with ease,” she says. “The toe box is also extra deep to accommodate any toe issues, with Velcro adjustment to keep this slipper snug on your feet.”
Available in sizes 5 to 12 (regular and wide widths).
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Slippers: Ugg Dakota
These slippers are cozy and generally tight, so they fit well. They don't have much arch support in them, but since you won’t be doing much standing or walking in them, that’s not as crucial here, Marko says. They also have a really firm outside bottom sole, which makes them more supportive in general.
Available in sizes 5 to 12.
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Insoles: Superfeet Green
“Plantar fasciitis is the number one reason orthotic insoles are prescribed and worn,” says Yolanda Ragland, DPM, a podiatrist and founder of Fix Your Feet in New York City. “They work to support the arch of the foot, offering relief from plantar-fasciitis discomfort.” A good pair of insoles can have multiple other benefits, such as providing shock absorption and comfort, while correcting malalignment and reducing foot fatigue.
These over-the-counter inserts are a remedy I’ve tried when dealing with a midmarathon training cycle bout of plantar fasciitis. While the green insoles were hard to get used to, since they felt hard rather than cushiony beneath my arches, they ultimately did help me get back to running normally and without pain.
Many other shoes like sneakers and boots or unsupportive shoes can instantly be made more supportive by simply swapping out their inserts for these, says Marko. Superfeet and other inserts make the shoe more supportive because it adds arch support to an otherwise flat shoe. “The arch gives the foot support, so the ankle is held in place better, and better ankle alignment means better walking mechanics, better knee alignment, and just better mechanics of the whole chain,” she explains. Additionally, many unsupportive shoes are flimsy and bendable, so this insert makes it a more rigid shoe, providing more support as you walk, along with something firm to push off.
The green and blue versions are different in their heel-cup depth and the degree of arch support; which type you should go for depends on your individual foot. The blue ones may be easier to tolerate and get used to at first before graduating to the green, Marko says (which explains why I struggled a bit with the green myself).
Most Popular
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Insoles: Aetrex Workout Orthotics
Here's another great over-the-counter option to replace the existing insert in a shoe, Eby says. There are many styles and model numbers available, but she recommends any model ending in -20 (i.e., L420, L2420, etc.). “These models have a post or wedge on the inner side of the heel, as well as healthy arch support, both of which help to keep the heel in alignment and prevent pronation,” she says.