The best shoes for plantar fasciitis

What is plantar fasciitis?

Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. The plantar fascia plays a pivotal role in supporting the arch of your foot and absorbing the shocks of daily movement. When this band of tissue becomes overwhelmed—often from repetitive strain or excessive pressure—it responds with inflammation. This can lead to plantar fasciitis, where irritation gives rise to a characteristic sharp or stabbing pain in the heel area. This discomfort can be especially pronounced first thing in the morning or after periods of rest.

Causes of plantar fasciitis

Understanding the roots of this condition can steer us toward prevention and targeted treatment. Here are some frequent triggers and risk factors that can lead to the development of plantar fasciitis:

• Overuse and repetitive high-impact activities that can strain the plantar fascia
• Wearing shoes that lack proper support, especially during physical activity
• Biomechanical challenges, such as naturally high arches or flat feet, which place extra stress on the tissue
• Extended periods of standing on hard surfaces, which can take a toll on the plantar fascia over time

Ghost MAX

Best for: Daily wear; people who are on their feet all day

Delivering maximum cushioning and protection, the Ghost MAX for men and women is a standout choice for runners and walkers dealing with plantar fasciitis. Its high-stack DNA LOFT v2 cushioning and GlideRoll Rocker work together to soften each step and promote smooth transitions from heel to toe, effectively reducing underfoot pressure. A broad base enhances stability, ensuring a secure stride. It all adds up to a comfy, smooth ride that helps reduce the impact on your feet and body.

Adrenaline GTS 23

Best for: Runners needing a support shoe to maintain their natural stride

The Adrenaline GTS 23 for men and women is a favourite for those with support needs, offering a perfect balance of stability and softness. This shoe offers a 12mm drop from heel to toe, which helps to put your weight more in the forefoot and away from the plantar in your heel. GuideRails® technology helps maintain your natural stride by controlling excessive movement, essential for staying aligned even when you get tired. The shoe also features upgraded DNA LOFT v2 cushioning for a soft, responsive feel underfoot, and an engineered air mesh upper that provides both breathability and structure. Together, these features deliver lasting support that can help alleviate the strain of plantar fasciitis with every step.

Addiction GTS 15

Best for: Those seeking roomy, orthotic-friendly footwear

The Addiction GTS 15 for men and women can help ease stress on your plantar by offering full-body support paired with exceptional roominess in the forefoot for ultimate comfort. It includes our GuideRails® technology, which ensures your stride remains natural and controlled by keeping excess movement in check. The shoe also provides ample space to accommodate orthotics or feet that need a high-volume shoe. Featuring a 3D Fit Print and engineered air mesh materials, the upper delivers an ideal balance of stretch and structure, making it perfect for both walkers and runners who need supportive footwear.

Managing and preventing plantar fasciitis

Whether you’re looking to sidestep plantar fasciitis or alleviate nagging symptoms, here are some effective strategies:

• Warm-ups and stretching: Incorporate specific exercises like toe curls, calf stretches, and towel stretches. These specifically target the Achilles tendon and plantar fascia, helping to reduce the risk of strains and tears.
• Gradual training progression: Incrementally increasing your running distance or intensity allows the plantar fascia to adapt and strengthens the surrounding muscles, reducing the likelihood of inflammation caused by overuse.
• Cross-training: Incorporate activities like swimming, cycling, or yoga into your training regimen. These exercises can build core and leg strength while reducing the repetitive impact on your feet that comes from focusing solely on running.
• Proper running form: Maintain a neutral foot strike and avoid excessive pronation or supination to lessen the impact on your plantar fascia. Good form helps distribute weight evenly, preventing undue stress on any single part of the foot.
• Rest and ice: Utilize the RICE method—rest to avoid further strain, ice to reduce swelling, compression to support the area, and elevation to decrease fluid build-up. This combination can be effective in managing acute flare-ups of plantar fasciitis.
• Massage: Regularly massage the arch and heel, or roll a tennis ball or frozen water bottle under your foot, being careful to be gentle with tender spots. This approach can break up adhesions and stimulate blood flow to the area, promoting healing and reducing discomfort.
• Physical therapy: Work with a physiotherapist who can design a set of corrective exercises tailored to your unique foot structure and body mechanics. This targeted approach helps strengthen the specific muscles and tendons that support the plantar fascia, improving flexibility and reducing the risk of further injury.
• Orthotic inserts: Consider getting custom inserts that match your foot’s specific contours for better arch support and weight distribution. This can alleviate pressure on the plantar fascia and reduce pain.

Finding the best shoes for plantar fasciitis

Choosing the right footwear is crucial for managing plantar fasciitis. Prioritize your foot health by selecting shoes that offer the necessary support and cushioning. However, if you're experiencing persistent or worsening symptoms, please consult a healthcare professional for personalized advice.

Ready to lace up? Explore our selection of support shoes, take our Shoe Finder quiz for a personalized recommendation, or visit your local running store for an expert fitting, so you can step out in comfort and style.

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