Finding the right walking shoes for plantar fasciitis is crucial for alleviating pain and ensuring comfort during daily activities. Plantar fasciitis, a common cause of heel pain, results from inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot.
The right shoes can provide the necessary support and cushioning to reduce strain on this tissue. This comprehensive guide will help you understand what to look for in walking shoes and provide reviews of some of the best options available.
Top Picks
- Breathable & Lightweight Upper: Lightweight mesh knit upper is breathable, soft and comfortable. Reduces friction between the foot and the shoe, providing excellent fit and all-day comfort. Machine washable.
- Wide Toe Box & High-Instep Design: The toe box is roomy enough to minimize friction with joints. Especially for wide-footer and people suffering from foot problems like plantar fasciitis, flat feet, bunions and hammertoes.
- High Rebound Sole: Provides your feet with both great support and unprecedented cushioning, so you won't feel sore when walking or standing for a long time.
- Rubber Non-Slip Sole: Rubber sole is wear-resistant and durable with strong anti-slip function, grip and movement stability.
- Suitable Occasion: These shoes are perfect for everyday casual wear, such as shopping, walking, walking the dog, home and going out scenarios.
- BEST FOR: High-performance fitness walking
- PERFORMANCE TECH: RE-ZORB responsive cushioning for shock absorption + impact protection
- MADE FOR WOMEN FIT: Designed for a womanâs unique foot shape, muscle movement, and build with a narrower heel, roomier toe, and softer foot cushioning
- MATERIALS: Breathable engineered mesh, iridescent overlays, + soft Lycra-lined tongue and collar with built-in cushion
- OUTSOLE: Eight-piece rubber sole for increased traction + durability
- ăWomens Arch Support SneakersăAOV women's arch support walking shoes are specifically designed to address foot alignment issues and provide support for the arches. They feature a unique design that helps correct pronation or supination, promoting proper foot alignment and reducing strain on the feet.
- ăShoes for Plantar Fasciitis for WomenăAOV plantar fasciitis shoes for women are equipped with advanced shock-absorbing technology and non-slip outsoles, providing excellent cushioning and traction for a comfortable and secure stride on various surfaces.
- ăWomens Running Tennis ShoesăAOV athletic running shoes for women are designed with stability in mind. They have a wider base and a supportive insole that helps improve balance and stability while walking or engaging in physical activities. This feature is especially beneficial for individuals with balance issues or those prone to ankle sprains.
- ăFashion Sneakers for WomenăAOV women's orthotic shoes offer excellent arch support, which is crucial for individuals with plantar fasciitis, flat feet, high arches, or other foot conditions. They also feature built-in arch support systems that help distribute weight evenly and reduce pressure on the arches.
- ăComfort Walking Shoes for WomenăOur womenâs walking shoes prioritize comfort, with cushioned insoles and padded collars that provide a soft and supportive feel. The materials used are chosen for their breathability, allowing for good airflow and reducing moisture build-up inside the shoes.
Understanding Plantar Fasciitis
Plantar fasciitis occurs when the plantar fascia, the ligament that supports the arch of your foot, becomes inflamed. This condition is often caused by repetitive strain, excessive walking or running, and wearing unsupportive footwear. Symptoms include sharp pain in the heel, especially after periods of inactivity or first thing in the morning.
Causes and Risk Factors
Plantar fasciitis can develop due to various factors. Repetitive strain from activities such as running, walking long distances, or standing for extended periods can lead to inflammation. Overpronation (excessive inward rolling of the foot) and flat feet can increase stress on the plantar fascia. Obesity, age, and certain occupations that require prolonged standing or walking are also risk factors. Understanding these causes can help in choosing the right footwear to mitigate the condition.
Symptoms and Diagnosis
Common symptoms of plantar fasciitis include sharp, stabbing pain in the heel, particularly upon waking or after long periods of sitting or standing. The pain often decreases after walking for a while but may return after extended activity. Diagnosis typically involves a physical examination and assessment of medical history. Imaging tests such as X-rays or MRIs may be used to rule out other conditions.
Key Features to Look for in Walking Shoes
Arch Support
Proper arch support is essential for distributing pressure evenly across your foot, reducing strain on the plantar fascia. Look for shoes with built-in arch support or removable insoles that can accommodate custom orthotics. A well-supported arch helps maintain the foot’s natural alignment, preventing overpronation and providing stability.
Cushioning
Adequate cushioning helps absorb shock and reduce impact on the heel and arch. Shoes with cushioned midsoles and padded insoles can provide additional comfort. Cushioning materials like EVA foam, gel, or air pockets can enhance shock absorption, making each step softer and more comfortable.
Heel Support
A firm heel counter stabilizes the foot and prevents excessive movement, which can exacerbate plantar fasciitis. Look for shoes with a supportive heel cup and a slightly elevated heel to reduce pressure on the Achilles tendon. A well-supported heel minimizes strain on the plantar fascia and provides better overall stability.
Fit and Comfort
Ensure the shoes fit well and provide ample room for your toes to move freely. A snug fit around the midfoot and heel can enhance support and stability. Shoes that are too tight can cause blisters and discomfort, while those that are too loose can lead to instability and increased strain on the plantar fascia.
Durability
Walking shoes should be made from high-quality materials that can withstand regular use. Durable shoes provide consistent support and cushioning over time. Look for shoes with reinforced stitching, robust outsoles, and durable uppers to ensure longevity.
Breathability
Breathable materials, such as mesh uppers, can help keep your feet cool and dry, reducing the risk of blisters and other discomforts. Proper ventilation helps in moisture management, preventing fungal infections and keeping your feet comfortable during long walks.
Best Walking Shoes for Plantar Fasciitis
ASICS Gel-Nimbus 22
The ASICS Gel-Nimbus 22 offers excellent cushioning and support for those with plantar fasciitis. Its GEL technology provides superior shock absorption, while the FlyteFoam midsole delivers a responsive and comfortable ride. The shoe’s engineered mesh upper ensures breathability and a secure fit. The combination of these features makes it a top choice for individuals seeking both comfort and support.
Brooks Adrenaline GTS 20
Brooks Adrenaline GTS 20 is known for its stability and support, making it an ideal choice for plantar fasciitis sufferers. The shoe features GuideRails technology to keep your feet aligned and reduce excessive movement. Its BioMoGo DNA cushioning adapts to your stride, providing customized comfort. This shoe is particularly beneficial for those who require additional stability during their walks.
New Balance 990v5
The New Balance 990v5 combines classic design with modern performance features. This shoe offers excellent arch support and cushioning, thanks to its ENCAP midsole technology. The pigskin and mesh upper provides durability and breathability, ensuring a comfortable fit. Its balanced design makes it suitable for both casual walking and more strenuous activities.
Saucony Grid Omni Walker
The Saucony Grid Omni Walker is designed specifically for walking and provides exceptional support for plantar fasciitis. Its compression-molded EVA midsole offers cushioning, while the Walk Trac patented outsole ensures smooth transitions. The shoe’s leather upper adds durability and a classic look. It is a great option for those who prefer a more traditional walking shoe with modern support features.
Orthofeet Coral Pain Relief Sneakers
Orthofeet Coral Pain Relief Sneakers are specifically designed for individuals with foot pain, including plantar fasciitis. These shoes feature an ergonomic sole with excellent cushioning, orthotic insoles, and anatomical arch support. The lightweight, breathable upper enhances comfort, making them ideal for all-day wear. Orthofeet is known for its focus on pain relief and foot health, making these shoes a reliable choice.
HOKA ONE ONE Bondi 7
HOKA ONE ONE Bondi 7 is known for its plush cushioning and comfort. The full-length EVA midsole provides exceptional shock absorption, while the Meta-Rocker technology promotes a smooth and efficient gait. The shoe’s breathable upper and padded collar add to the overall comfort. This shoe is especially suitable for those who require maximum cushioning due to severe plantar fasciitis.
Vionic Walker Classic
The Vionic Walker Classic offers a combination of style and support for those with plantar fasciitis. The shoe features a podiatrist-designed footbed with arch support and a deep heel cup. Its durable leather upper and cushioned EVA midsole ensure long-lasting comfort and support. Vionic’s focus on biomechanical design makes this shoe a stylish yet supportive option.
FAQs about Walking Shoes for Plantar Fasciitis
How do I know if a shoe has good arch support?
Look for shoes with built-in arch support or removable insoles that can accommodate custom orthotics. Trying the shoes on and paying attention to how they feel around your arches can also help determine the level of support. Checking for a slight elevation in the arch area and firmness can indicate good support.
Can I use running shoes for walking if I have plantar fasciitis?
Yes, many running shoes offer the necessary support and cushioning for walking. However, it’s essential to choose running shoes that provide stability and arch support to alleviate plantar fasciitis symptoms. Running shoes with features like heel counters and midfoot stability can be excellent for walking.
How often should I replace my walking shoes?
It’s generally recommended to replace walking shoes every 300-500 miles, depending on the level of wear and tear. Regularly inspect your shoes for signs of wear, such as worn-out soles or reduced cushioning. Keeping track of your walking mileage can help you determine when to replace your shoes.
Are custom orthotics necessary for plantar fasciitis?
Custom orthotics can provide additional support and cushioning tailored to your foot’s specific needs. While not always necessary, they can be beneficial for individuals with severe plantar fasciitis or unique foot structures. Consulting with a podiatrist can help determine if custom orthotics are right for you.
What materials are best for walking shoes?
Breathable mesh, leather, and synthetic materials are commonly used in walking shoes. Breathable mesh provides ventilation, leather offers durability and support, and synthetic materials can combine both properties. Choose a material that meets your comfort and durability needs.
Can I wear sandals if I have plantar fasciitis?
Yes, some sandals are designed with arch support and cushioning suitable for plantar fasciitis. Look for sandals with contoured footbeds, arch support, and a secure fit. Brands like Vionic and Birkenstock offer sandals specifically designed for foot support.
How can I ensure a proper fit when buying shoes online?
Check the sizing guide provided by the manufacturer and read customer reviews regarding fit. Measure your foot length and width accurately before purchasing. Some brands offer free returns or exchanges, which can help ensure you get the right fit without risk.
Are there specific brands recommended for plantar fasciitis?
Brands known for producing supportive footwear for plantar fasciitis include ASICS, Brooks, New Balance, Orthofeet, and Vionic. These brands focus on comfort, support, and durability, making them popular choices for individuals with plantar fasciitis.
What should I avoid in walking shoes if I have plantar fasciitis?
Avoid shoes with flat soles, minimal cushioning, and poor arch support. Shoes that are too flexible or lack stability can exacerbate plantar fasciitis symptoms. It’s also important to avoid worn-out shoes that no longer provide adequate support.
Is it helpful to stretch before and after walking with plantar fasciitis?
Yes, stretching can help alleviate pain and prevent further injury. Focus on stretches that target the calves, Achilles tendon, and plantar fascia. Incorporating stretching into your daily routine can improve flexibility and reduce pain over time.
How does weight impact plantar fasciitis?
Excess weight can increase the strain on the plantar fascia, exacerbating pain and inflammation. Maintaining a healthy weight through diet and exercise can help reduce the stress on your feet and alleviate symptoms.
Can insoles help with plantar fasciitis?
Yes, insoles designed for plantar fasciitis can provide additional arch support and cushioning. Over-the-counter insoles or custom orthotics can help redistribute pressure and reduce strain on the plantar fascia.
What is the role of the Achilles tendon in plantar fasciitis?
Tightness in the Achilles tendon can increase stress on the plantar fascia. Stretching the Achilles tendon and calf muscles can help relieve tension and reduce plantar fasciitis pain.
Are barefoot shoes recommended for plantar fasciitis?
Barefoot shoes generally lack the arch support and cushioning needed for plantar fasciitis. While they promote natural foot movement, they may not provide adequate protection and support for individuals with this condition.
How does walking on different surfaces affect plantar fasciitis?
Walking on hard surfaces like concrete can increase the impact on your feet, worsening plantar fasciitis symptoms. Softer surfaces like grass or rubberized tracks can reduce impact and be more comfortable for walking.
Can plantar fasciitis lead to other foot problems?
Yes, if left untreated, plantar fasciitis can lead to compensatory changes in gait, which may cause issues in other parts of the foot, such as the toes, arch, and even the ankles and knees.
How do I choose between different cushioning technologies?
Different brands offer various cushioning technologies, such as gel, air pockets, and foam. Trying on shoes and assessing comfort levels can help you determine which technology works best for your needs.
Do compression socks help with plantar fasciitis?
Compression socks can improve circulation and provide additional support to the arch and heel. They can be worn in conjunction with supportive shoes to help manage plantar fasciitis symptoms.
What is the difference between stability shoes and motion control shoes?
Stability shoes provide moderate support and are suitable for mild overpronation, while motion control shoes offer maximum support for severe overpronation. Choosing the right type depends on your specific gait and foot structure.
Can I wear orthotics in any walking shoe?
Not all walking shoes accommodate orthotics. Look for shoes with removable insoles and ample interior space to fit custom or over-the-counter orthotics comfortably.
Are there exercises to strengthen the foot muscles for plantar fasciitis?
Yes, exercises like toe curls, arch lifts, and marble pickups can strengthen the foot muscles, providing better support to the plantar fascia and reducing pain.
How important is the flexibility of the shoe sole?
A balance between flexibility and rigidity is important. A shoe that is too flexible may not provide adequate support, while a very rigid shoe can limit natural foot movement and cause discomfort.
Can walking barefoot at home worsen plantar fasciitis?
Walking barefoot on hard surfaces can increase strain on the plantar fascia. Wearing supportive slippers or house shoes with cushioning and arch support can help reduce pain at home.
How does a shoeâs heel-to-toe drop affect plantar fasciitis?
A higher heel-to-toe drop can reduce stress on the Achilles tendon and plantar fascia. Shoes with a moderate drop (6-12mm) are often recommended for individuals with plantar fasciitis.
Is it beneficial to ice the feet after walking?
Yes, applying ice to the affected area can reduce inflammation and relieve pain. Icing for 15-20 minutes after walking can help manage plantar fasciitis symptoms.
Are there specific lacing techniques to improve shoe fit for plantar fasciitis?
Yes, different lacing techniques can enhance fit and support. For example, using the “lock lacing” method can secure the heel and reduce slippage, providing better stability and support.
Can night splints help with plantar fasciitis?
Night splints keep the foot in a dorsiflexed position, stretching the plantar fascia and Achilles tendon overnight. This can help reduce morning pain and improve flexibility.
How can I maintain my walking shoes to prolong their lifespan?
Regularly cleaning your shoes, using them for their intended purpose, and allowing them to air out after use can prolong their lifespan. Rotating between two pairs of shoes can also help reduce wear and tear.
What role do toe boxes play in plantar fasciitis relief?
A spacious toe box allows for natural toe movement and reduces pressure on the forefoot. This can prevent additional strain on the plantar fascia and improve overall comfort.
Can physical therapy help with plantar fasciitis?
Yes, physical therapy can provide targeted exercises and treatments to strengthen the foot muscles, improve flexibility, and reduce pain. A physical therapist can also offer guidance on proper footwear and orthotics.
Are there non-surgical treatments for severe plantar fasciitis?
Non-surgical treatments include physical therapy, orthotics, night splints, corticosteroid injections, and shockwave therapy. These treatments can help manage pain and promote healing without the need for surgery.
How does age affect the development of plantar fasciitis?
As we age, the plantar fascia can lose elasticity and become more prone to inflammation. Additionally, the natural fat pad that cushions the heel may thin out, increasing the risk of plantar fasciitis. Older adults should pay extra attention to choosing shoes with ample cushioning and support.
What is the importance of a shoeâs midsole for plantar fasciitis?
The midsole is crucial for shock absorption and cushioning. A well-cushioned midsole helps reduce the impact on the heel and arch, providing relief from plantar fasciitis pain. Look for shoes with midsoles made from materials like EVA foam or gel for optimal comfort.
Can yoga help with plantar fasciitis?
Yes, yoga can improve flexibility and strengthen the muscles in your feet and lower legs. Specific yoga poses that stretch the calves, Achilles tendon, and plantar fascia can be particularly beneficial for alleviating plantar fasciitis symptoms.
How do different walking techniques impact plantar fasciitis?
Walking techniques that place excessive strain on the heels or arches can worsen plantar fasciitis. Practicing proper walking form, such as striking the ground with the midfoot rather than the heel and maintaining a steady pace, can help reduce stress on the plantar fascia.
Are there benefits to using massage for plantar fasciitis?
Massage can help alleviate pain and reduce tension in the plantar fascia. Techniques like rolling a tennis ball under your foot or using a foot massage roller can improve circulation and promote healing.
Can swimming be beneficial for plantar fasciitis?
Swimming is a low-impact exercise that can help maintain fitness without putting stress on the plantar fascia. The buoyancy of the water supports your body weight, reducing pressure on your feet and allowing for a good workout with minimal pain.
How does posture affect plantar fasciitis?
Poor posture can lead to misalignment and increased strain on the feet. Ensuring proper posture while standing and walking, such as keeping your back straight and weight evenly distributed, can help alleviate plantar fasciitis symptoms.
What types of socks are best for plantar fasciitis?
Socks with added arch support and cushioning can enhance comfort and support. Compression socks can also improve circulation and reduce swelling, providing additional relief for plantar fasciitis sufferers.
Are there specific activities I should avoid with plantar fasciitis?
Activities that involve high impact on the feet, such as running, jumping, or walking on hard surfaces, can exacerbate plantar fasciitis. Opt for low-impact exercises like swimming, cycling, or using an elliptical machine to stay active without increasing pain.
Can I prevent plantar fasciitis from returning once it has healed?
To prevent plantar fasciitis from returning, continue wearing supportive shoes, maintain a healthy weight, and incorporate stretching and strengthening exercises into your routine. Avoid walking barefoot on hard surfaces and replace worn-out shoes promptly.
Conclusion
Choosing the right walking shoes for plantar fasciitis is essential for managing pain and ensuring comfort. Focus on shoes that offer good arch support, cushioning, and a proper fit to reduce strain on the plantar fascia.
The options reviewed in this guide provide a variety of features to help you find the best shoe for your needs. With the right footwear, you can enjoy walking with less pain and greater comfort.
