Your Guide to Choosing Shoes for Plantar Fasciitis
Plantar fasciitis is a common foot condition that causes pain and discomfort due to inflammation or deterioration of the plantar fascia. The plantar fascia is a thick band of tissue that connects the heel bone to the toes and is responsible for providing support and shock absorption in the foot. Sufferers of plantar fasciitis experience sharp, stabbing pain in the heel which can make walking, running or standing for extended periods challenging. It’s also often exacerbated by wearing improper footwear!
If you suffer from plantar fasciitis - or foot pain in general - choosing the right pair of shoes is crucial in managing and alleviating your symptoms. So let us guide you through exactly what to look for (and what to avoid!) when selecting shoes to ensure maximum support and comfort.
1: Cushioning & shock absorption
Cushioning and shock absorption are vital features when selecting shoes for plantar fasciitis. Shoes with ample cushioning in the heel and forefoot areas help to absorb the shock from each step, reducing the impact on the feet and minimising pain. To identify shoes with good cushioning and shock absorption start by pressing on the shoe's midsole: a good shoe will offer a degree of resistance and bounce back. You can also look for shoes with materials like EVA foam or gel in the midsole, as they are known for their shock-absorbing properties.
Red flags include a hard or thin midsole that doesn't provide much give when pressed. When trying on a shoe, walk around and pay attention to how well it absorbs each step; if you feel too much impact or discomfort in your feet and joints, the shoe likely lacks the necessary cushioning for optimal comfort and support. While it’s ideal to purchase shoes with in-built cushioning, orthotics can provide some extra support if needed.
2: Proper heel height
The height of a shoe's heel is another important factor to consider. For individuals with plantar fasciitis, it's generally recommended to avoid high heels which can aggravate the condition. That said, you want to look for shoes whose heel is higher than the forefoot, ideally between 1-2 cm. This height strikes a nice balance between providing some lift to the heel without placing excessive pressure on the forefoot or altering the natural alignment of the foot. It can also help in distributing body weight more evenly across the foot, reducing stress on the plantar fascia and minimising discomfort during walking or standing.
On the other hand, high-heeled shoes, typically those higher than 3cm, can force the foot into an unnatural position, causing the plantar fascia to stretch excessively and leading to heightened pain and discomfort. In addition the higher the heel, the more the weight is shifted forward onto the front of the foot, which can contribute or cause forefoot pain.
3: Torsional rigidity
You’re probably thinking what on earth is torsional rigidity - but it’s pretty straight forward really! Torsional rigidity in a shoe refers to the shoe's ability to resist twisting. When a shoe has torsional rigidity it helps stabilise the foot and ankle during various activities, reducing the risk of excessive pronation (inward rolling of the foot) or supination (outward rolling of the foot). It also often results in improved balance and arch support, minimising the risk of plantar fasciitis.
To easily check for torsional rigidity do the twist test! With one hand at the heel and the other at the toe, gently twist the shoe to check how much resistance it offers. If it is relatively resistant to twisting that’s a good sign, but if it twists too easily you might want to reconsider!
4: Arch support
Individuals with plantar fasciitis often have issues related to their foot arches. Flat feet or overpronation can worsen the condition, so it’s crucial to have adequate arch support in your shoes. Unfortunately, determining whether a shoe offers adequate arch support is really tricky!
That’s why, if you’re a sufferer of foot pain or plantar fasciitis, rather than relying on support built into a shoe we recommend using a pair of insoles for heel pain like those found in our foot pain kit.
Choosing the right shoes is a crucial step in managing and alleviating the pain associated with plantar fasciitis on an everyday basis. By focusing on cushioning, proper heel height, torsional rigidity and arch support, you’re well equipped to find shoes that provide the necessary comfort and support. Correct footwear is a great place to start, but if you need a more comprehensive solution, our podiatrist-designed plantar fasciitis solution awaits!
