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Key Points Plantar fasciitis causes heel pain from inflammation, often triggered by activity or improper footwear. Experts recommend shoes with firm arch support, deep heel cups, and ample heel cushioning. Avoid shoe shopping mistakes by prioritizing fit and support over aesthetics or extreme softness/stiffness. If you’ve dealt with plantar fasciitis, you know it’s no fun. This condition is fueled by irritation or inflammation of the plantar fascia, a thick band of connective tissue located on the bottom of your feet. It can cause sharp pain, especially in the heel. Experts say there are many things that can set it off, including walking, running, jumping and even standing for too long. Another factor that can cause discomfort? Your go-to pair of sneakers. “As a practicing podiatrist, heel pain is the most common problem I see,” says Dr. Mikel Danies, DPM, board-certified podiatrist, president, and chief medical officer at WeTreatFeet Podiatry. “Shopping for walking shoes when you have plantar fasciitis isn’t just about comfort—it’s about protecting your feet and minimizing pain.” When in doubt, it’s always a good idea to check in with a podiatrist on how to address your foot pain. They can establish the right treatment plan for you and offer tips for managing flare-ups. But in the meantime, if you’re looking for a great pair of shoes that can ease aches and pain and not cause further irritation, here’s what you need to know. Related: ‘I’m a Podiatrist, and This Is the One Thing I Wish Everyone Knew About Crocs’ What To Know About Plantar Fasciitis “Plantar fasciitis is a condition where the thick band of tissue (the plantar fascia) running along the bottom of your foot becomes inflamed, leading to stabbing heel pain—especially in the morning or after sitting for a while. The pain tends to [creep] up near the heel,” Daniels explains. The condition is quite common. In fact, according to Dr. Anne Sharkey, DPM, double-board certified podiatrist and founder of Solely Podiatry, based in Austin, Texas, roughly one out of 10 individuals will experience plantar fasciitis in their lifetime. Dr. Michelle Mose, DPM, board-certified podiatric foot and ankle surgeon, Center for Morton’s Neuroma, breaks down plantar fasciitis even further. “We have five total soft tissue layers in our arch: four layers of muscle and then closest to the skin is the plantar fascia. Think of it as thin celery that connects the ball of the foot by the heel. It is inelastic and does not stretch,” she explains. “Ultimately, when our arch is stressed too much (of it flattens or lengthens), we feel it where the plantar fascia originates at the heel bone. We can even get micro tears in it as a spur from the heel bone. The reason for the change in the arch stresses is usually due to the calf muscle being too tight and the arch muscles being too weak.” Related: This Simple Walking Trick Can Improve Balance and Boost Longevity How Plantar Fasciitis Impacts the Type of Walking Shoe Support You Need When you have plantar fasciitis, it’s crucial to choose walking shoes that minimize strain on the plantar fascia. According to Dr. Sharkey, that means shopping for a pair with firm arch support to properly align the foot and prevent overstretching of the fascia. A deep heel cup provides additional stability, while ample cushioning under the heel helps absorb the shock as you walk. As for the heel-to-toe drop, Sharkey says 8 to 12 millimeters is typically best to help reduce plantar fascia strain. Overall, look for shoes that blend solid traction with a lightweight design “for comfortable, natural walking mechanics.” 🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊 Dr. Daniels puts it this way: “Your feet crave extra support and shock absorption. Without enough cushioning in the heel or a stable arch for your foot, every step can cause increased swelling and pain in the fascia. Proper shoes redistribute pressure, keeping the plantar fascia from overstretching and helping your body tolerate longer walks with less pain.” In summary, look for: Lightweight design Sufficient traction Solid arch support Firm, but not rigid, midsole Deep, stable heel cup Extra padding under the heels Removable insoles If you have overpronation or flat feet, Dr. Sharkey recommends walking shoes with “firmer arch support and motion control.” If you have high arches, choose shoes with slightly softer midsoles and extra cushioning to properly absorb the impact. “A gait assessment by a podiatrist or footwear specialist can help tailor the right combination of stability and cushioning for each foot type,” she adds. Some podiatrist-approved brands worth checking out include Brooks, HOKA, New Balance, Saucony, ASICS, and Vionic. Related: Is It Normal for My Feet To Go Numb When I’m Walking? How To Know When a Walking Shoe Provides Enough Support A supportive sneaker should feel completely stable below the heel and arch while allowing the forefoot to naturally bend with every step you take. “You should not be able to twist a shoe through the midsole (I like giving the analogy of the towel wringing test),” Dr. Sharkey tells us. “When you twist the shoe, it should resist twisting in the middle.” Above all else, comfort is key. “If your heel pain improves after wearing them for a few days, that’s a good indicator you’ve found the right balance.” Related: This One Change Will Make Your Walks More Effective, According to Personal Trainers Common Mistakes People Make When Shoe Shopping Below, Daniels breaks down some of the most common shoe shopping mistakes to avoid. They include: Choosing shoes for aesthetics. While it may be tempting to choose the most stylish pair on the shelf, prioritizing proper fit and support is key. Daniels warns that ignoring arch support and choosing the “flat and floppy type” can be a real arch nemesis of plantar fasciitis. Opting for shoes that are either too soft or too stiff. Veering too far to either side of the spectrum is a major no-no. Walking shoes should have a solid balance. Not getting properly fitted. Many of us wear shoes that are slightly too big or too small out of habit. Keep in mind that not all size 8s are created equal! Getting professionally fitted is always a wise first step. It’s important to go into your shoe-shopping journey well-informed and prepared. Keep these expert tips handy so your feet stay happy and healthy with each step you take! Up Next: Sources: Barrett, S. L., & O’Malley, R. (1999). Plantar fasciitis and other causes of heel pain. American Family Physician, 59(8), 2200-2206. Dr. Mikel Daniels, board-certified podiatrist, president, and chief medical officer at WeTreatFeet Podiatry Anne Sharkey, double-board certified podiatrist and founder of Solely Podiatry, based in Austin, Texas Cleveland Clinic. (2022, November 4). Plantar fasciitis: Symptoms, causes & treatment options. Dr. Michelle Morse, board-certified podiatric foot and ankle surgeon, Center for Morton’s Neuroma
