Understanding Plantar Fasciitis
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to the toes. It is the most common cause of heel pain, typically presenting as a sharp, stabbing sensation that is worst with the first steps in the morning or after prolonged periods of sitting.
The condition develops when the plantar fascia is subjected to excessive stress, causing micro-tears in the tissue. Risk factors include obesity, high-impact activities (running, jumping), prolonged standing on hard surfaces, flat feet or high arches, and wearing shoes with inadequate support. While plantar fasciitis can resolve on its own over time, proper footwear significantly accelerates recovery and prevents recurrence.
What to Look for in Shoes
When shopping for shoes to address plantar fasciitis, several key features should guide your selection. Arch support is paramount — the shoe should provide firm support that matches the natural contour of your foot's arch, distributing pressure evenly across the sole rather than concentrating it on the heel.
Heel cushioning absorbs the impact of each step, reducing the stress transmitted to the plantar fascia. Look for shoes with at least 10mm of heel-to-toe drop, which positions the foot at a slight angle that reduces tension on the fascia. A rigid heel counter (the back of the shoe) provides stability and prevents excessive pronation, which can exacerbate the condition.
Finally, a rocker sole — a curved bottom that facilitates a natural rolling motion during walking — can significantly reduce the strain on the plantar fascia by minimizing the amount of toe-off force required with each step.
Our Top Picks
1. Hoka Bondi 9 — Best Overall
The Hoka Bondi 9 features maximum cushioning with a meta-rocker geometry that promotes a smooth stride. Its extended heel geometry provides exceptional stability, and the plush EVA midsole absorbs impact effectively. Podiatrists consistently recommend Hoka's Bondi line as a first-line treatment for plantar fasciitis.
2. Brooks Ghost 16 — Best for Running
For runners dealing with plantar fasciitis, the Brooks Ghost 16 offers an ideal balance of cushioning and responsiveness. The DNA LOFT v2 midsole provides soft, adaptive cushioning, while the segmented crash pad ensures smooth heel-to-toe transitions. The shoe's neutral platform works well for most foot types.
3. New Balance 990v6 — Best for All-Day Wear
The New Balance 990v6 combines premium comfort with a classic aesthetic that transitions seamlessly from casual to semi-professional settings. Its dual-density midsole provides targeted arch support and heel cushioning, making it an excellent choice for those who spend long hours on their feet.
4. ASICS Gel-Kayano 31 — Best Stability Shoe
If overpronation is contributing to your plantar fasciitis, the ASICS Gel-Kayano 31 offers superior stability features. The 4D Guidance System controls pronation without feeling restrictive, and the GEL technology in the heel provides excellent shock absorption.
5. Birkenstock Arizona — Best Sandal
For warm-weather wear, the Birkenstock Arizona's contoured cork footbed provides exceptional arch support and distributes weight evenly across the foot. The deep heel cup stabilizes the foot and reduces strain on the plantar fascia. Many podiatrists recommend Birkenstocks as the go-to sandal for patients with plantar fasciitis.
Additional Relief Tips
While proper footwear is essential, combining it with other treatments can accelerate recovery. Stretching the calf muscles and plantar fascia for 5-10 minutes each morning before getting out of bed can significantly reduce morning pain. Rolling a frozen water bottle under your foot for 15 minutes provides both massage and anti-inflammatory benefits.
Night splints that hold the foot in a dorsiflexed position can prevent the plantar fascia from tightening overnight, reducing the severity of morning pain. Over-the-counter orthotic inserts can also enhance the support provided by your shoes, though custom orthotics prescribed by a podiatrist offer the most precise correction for individual foot mechanics.
