Pain that accompanies plantar fasciitis can either worsen or level up depending on the type of shoe you wear. Foot-wear such as flip flops will cause strain on the plantar fascia. As a result, this makes the pain to be intense. What shoes to wear for plantar fasciitis?
The types of shoes to wear for plantar fasciitis vary according to several metrics. Majorly, we focus on the support level and the support type of the shoe. In simple terms, top supportive variants and Under-pronators are ideal for plantar fasciitis.
What Shoes to Wear for Plantar Fasciitis – Support Level
Shoes suitable for fasciitis fascia can be top-supportive (LV 7-10), semi-supportive (LV 3-6), or minimalistic (LV 1-2). In a case where the pain is severe, you need the top supportive variants.
Semi-supportive shoes are ideal for patients whose pain subsides. They strengthen the fascia ligament in the foot hence, preventing future occurrence of the abnormality.
The minimalistic shoes are the last option. They are ideal when your condition does not involve pain. They help to strengthen the feet. These variants are suitable when the patient can walk barefoot without pain or strain on the fascia.
What Shoes To Wear for Plantar Fasciitis – Support Type
Pronation describes the natural movement that occurs on the foot as it lands down on the surface. On the other hand, supination refers to the propulsive phase of heel lifting.
The type of shoe you put on is what majorly determines supination and pronation. In the case of plantar fasciitis, you choose your shoe support type according to the level of pain.
Over-pronators feature feet that collapse excessively inward or downward. They are flat fleet. This kind of feet support are prone to injuries and can worsen plantar fasciitis condition.
Over-pronators can be a stability shoe support type that will help you balance the effect of body weight on your feet to avoid injury. These shoes have specially reinforced sections that distribute the impact all over the feet.
Under-pronators describes the typical shoe support type suitable for people with high-arched feet. The inward or outward roll of the feet is minimal. Hence, they can cause strain on the fascia.
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The specialists recommend soft and neutral shoes. Most companies add some level of cushioning to the shoe model to achieve the required level of comfort. Otherwise, a stable neutral shoe is also an excellent choice for supinated feet.
Neutral foot shoe support type refers to shoes that land out of the heel and pronates inward. It efficiently absorbs all the shock and supports the bodyweight without any strain on the fascia.
Generally, a neutral foot can fit into any type of shoe. However, since having a neutral foot does not mean you are immune to the condition, it is only proper to wear those shoes that fit your situation.
Experts recommend shoes with S-shaped soles that run from the heel to your big toe. The shoe model should look normal with any tilt when placed on the surface.
a) What Features Shoes Should Have For Plantar Fasciitis
Several features determine the type of shoe that is suitable for wear in the case of plantar fasciitis. They include:
01. Super-Fit Insoles
A right shoe should fit your foot arch to ease the pain of plantar fasciitis. However, since the shoes come in vast arrays of models and fashions, finding the best shoe model that fits your feet well can be a daunting process.
The insoles play the role of distributing your body weight and shock along the foot to scale down the stretch in your foot fascia. Just like the shoe models, insoles come in three architecture: For low arched feet, medium-arched feet, and neutral feet.
With the best-fit insole, the feet will usually remain relaxed. Additionally, the insoles act as cushions that help in improving shock absorption and comfort.
02. Plush Cushioning
Modern plantar fasciitis shoes come with appropriately tailored shoe cushioning for both the front and rear parts. The cushion acts as a shock-absorber during both pronation and supination.
Silicone or gel cushioning featured in most plantar fasciitis shoes enable the toe to tip-off smoothly when running. The result is a flawless muscle and ligament stretch that eases the pain in the heel.
How a shoe appears highly depends on the construction and structures. It is worth noting that each shoe model has a unique nuance cushioning defined by the layers of material used. The number of layers for each model should augur well with the arch of a foot in the mind.
03. Contoured Footbeds
A well-shaped footbed guarantees the arch support needed to elevate the pain in plantar fasciitis. A contoured footbed comes with the medial support, heel cup, and lateral support that distribute pressure on the foot hence easing pain.
A contoured footbed also guarantees the required stability. The midsole and outsoles for plantar fasciitis shoes come with additional flex grooves for painless movement of the foot when running or walking.
Lastly, most contoured footbeds are slip-free. Once the foot has fit inside the shoe, you can effortlessly move around without worrying about the pressure subjected to the toes when the foot slips.
04. Light-weight
Light-weight shoe models offer a unique level of sustainability when it comes to plantar fasciitis. With a matching model that fits excellently into the gait, processes such as running or walking can be euphoric.
Light-weight shoes are the result of the outsole and insole. To achieve the required weight, most companies use engineered mesh uppers or single-piece knit. Through this, they can cut on the amount of material needed to make the right shoe without compromising the durability and quality.
05. Excellently Stability
Stable shoes used to ease pain resulting from plantar fasciitis comes with numerous supportive features. However, where stability is a significant cause for concern, you will need to do a pronation test.
Some plantar fasciitis shoes come handy with medial posts made up of harder foams. The foam typically takes in the pressure hence resulting in slow and excellent pronation.
Additionally, the shoe may feature roomie footbed for flexible and painless movement. This factor becomes real through an excellent heel counter. The part of the shoe that usually keeps the heel in place.
Lastly, stability in the plantar fasciitis shoe depends on the type and design of your shoelace. By keeping the lace tight (but comfortable), the balance of the shoe goes higher. The arc of your feet should feel snug inside the shoe.
b) How do Shoes help In Plantar Fasciitis?
There are numerous ways in which the use of the right type of shoe helps to deal with plantar fasciitis. They include:
01. Reduce Heel Tenderness
Heel tenderness or heel pain results when the calf-muscle stretches beyond its elastic limit. The condition is prevalent among ladies who wear high heels shoes.
Plantar fasciitis can also cause heel tenderness. In this regard, the ligaments that form the feet fascia stretches beyond their elastic limit.
Shoes for plantar fasciitis come with numerous features that help to loosen the plantar fascia. In regards, they reduce the pain and tenderness that comes with pronation and under pronation.
02. To Minimize Pain When Flexing
Any type of pain in the feet should tell you something as far as the plantar fasciitis is concerned. However, whenever the feet stop to flex regularly, there is a need to raise an eyebrow.
The right shoe will train your feet. With a better variant, the toenails will fit better into the throat of the shoe hence promoting the flawless flow of blood through all the foot components.
On the other hand, the top piece–the part of the shoe that comes into contact with the ground–will keep better friction to prevent strains. Additionally, the waist and the welt of the shoe comes in a comfortable material that will hardly hurt the feet.
03. Eliminating Tingling Or Burning Sensation
Tight footwear minimizes or permanently cuts off the blood flow in the feet. As a result, the victim may feel some kind of numbness, ranging from mild to extreme. The paralysis comes with tingling and, sometimes, a burning sensation.
Victims of plantar fasciitis also experience both tingling, burning, and numbness of feet. This condition is due to abnormal stretch in the feet ligament that affects or impair the flow of the blood in the areas affected.
Shoes for plantar fasciitis come with enough room to prevent cuts in the blood flow. Their structure and designs are also made in a way to evenly spread the blood from one region to the other for better circulation. Meaning, you will hardly experience the signs and symptoms of this condition.
04. Minimize Pain Resulting From Prolonged Walking Or Running
Pain after extended walking or running happens when there is an overuse of a specific part of the foot. However, people suffering from plantar fasciitis usually experience the same kind of pain due to a lack of proper coordination of the ligaments during any activity.
Shoes for plantar fasciitis offer cushioning and heel support. They distribute the energy to different parts of the feet hence preventing overuse of a specific section of the foot. This factor is essential when it comes to what shoes to wear for plantar fasciitis.
Most plantar fasciitis shoes come with the thick midsole to spread the energy and body weight evenly to other parts, e.g., the metatarsals. As a result, you will be able to walk long distances without feeling a stabbing pain or any kind of pain.
05. Minimize Limping
Limping results when the bodyweight favors one of the feet. It can be due to arthritis, plantar fasciitis, or just where the shoe is too tight on one of the feet. Acute limping can be as a result of prolonged muscle stretch, or extremities on the joints or nerves.
The shoe for plantar fasciitis comes handy with features such as excellent fabric, adequate rooms, and tailored architecture that ensures that the feet fit well into the shoe. Their sole aim is to prevent factors that can result in any extremity in the joints, muscles, or nerves.
If at all you experience muscle pain and weakness, joint pains, and other related symptoms more so after the prolonged walking, then you may need to change your shoes. Otherwise, the moment these symptoms start to prevail, you will begin to limp.
c) Best Shoes for Plantar Fasciitis 2020
There is no do-it-all shoe when it comes to plantar fasciitis. Since the types of causal factors range from one person to another as defined by the pronation and supination feature, the only best way to land your best fit shoe is through undergoing a gait analysis.
However, some brands stand out among the numerous variants in the market form the word go. Depending on how arched your feet are, you can check on these models of shoes for your best option.
01. Asics GEL-Nimbus 20 Running Shoe
Asics has beaten all odds to become one of the highly-cherished brands when it comes to better foot-wear. Their releases not only feature excellent aesthetics, but they also guarantee the needed comfort and durability.
Nimbus 20 running shoe is one of the models by the company made with the patients of plantar fasciitis in mind. It features an exoskeletal heel counter–one quality that makes the model stand out among the medically recommended brands worldwide.
The exoskeletal heel counter supports the heel and relieves any form of heel pain that can result from both plantar fasciitis and Achilles Syndrome.
Nimbus 20 running shoes also come handy with extra heel cushioning that absorbs any shock. Alongside that is the sock liners for medical orthotics and outsoles for downhill and uphill traction when running in different types of terrain.
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02. Saucony Guide ISO 2 Running Shoe
If you are looking for the right shoe that guarantees apex plush cushioning, then here it is. Made by the Saucony–another reputable shoemaker with an established name in the shoe industry–this variant is many medics recommendation.
Saucony Guide ISO 2 Running shoe features a mesh construction with contoured foot-bed architecture that efficiently distributes the body weight and energy throughout the feet. It is a custom fit, so there is no need to worry about going bespoke.
The plush cushioning is evenly distributed from the heel to toe section hence making it one of the best bets for patients of plantar fasciitis. It also comes with better aesthetics and reflective elements that make it a better option for athletes.
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03. Brooks Ghost Best Shoes To Wear for Plantar Fasciitis
Brook ghost is another excellent choice of a shoe for people suffering from plantar fasciitis. The custom made shoe feature superior support level (LV 10) and came with the neutral foot are in mind.
As opposed to other varieties in the market, brooks ghost comes with insoles that are neither too stiff nor too soft. The rubber soles are medium-soft and flexible enough to spread the body weight evenly throughout the feet and also absorb shock during pronation.
One thing that most under pronators or supinator love in this shoe is the split design. The design makes it efficient for spreading the body weight from the middle section of the foot towards the heel. The medium-soft fabric also makes it ideal when looking for something that will not stiffen your fascia up.
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What Kind of Shoes for Plantar Fasciitis?
So what are the insights to choose the better shoe? Precisely and pragmatically, the best way to land your best shoe is through engaging a trained medic for gait analysis. Also, some brands do the gait scan to recommend the best shoe.
However, since everyone likes to do things for themselves, these metrics should give you an insight on how to go about this tedious process.
a) The Shoe Structure
The shape, texture, size, weight, and level of cushioning are the first thing to consider. This circumstance means you must lucidly understand the general design of your shoe before hitting the road to the store.
If your feet are high-arched (under pronated), then there is no doubt that you will need an S-shaped type of a shoe. On the other hand, for neutral-footed, any shape can do, as long as there are better insoles and cushions to spread the body weight.
Nevertheless, if you are low-arch-footed, you will need a shoe sizable enough–it can be S-shaped or regularly shaped with better outsoles. The midsole should also arc upward to spread the body weight evenly around the foot.
When it comes to texture, the choice of a foot you go for should offer a good grip on the foot. You don’t want something that will leave the toes pressing on the fabrics hence with a room at the heel section.
Lastly, shoes for plantar fasciitis should be as light as possible when it comes to weight. This condition is mainly to prevent unnecessary strain when you raise the feet. Go for a better-cushioned shoe that guarantees a better experience when running or walking.
b) The Arc Support
It is better to do a scan beforehand to know how arched your feet are. This shoe will help you with gauging the arc support of every model.
c) The Terrain
When enlisting your options, it is prudent to understand the surface level or terrain you are going to use it on. This metric matters a lot when it comes to choosing a better plantar fascia running shoe.
Roads such as the tarmacs in the cities and urban centers are hard. Therefore, you will need a shoe with a sturdy sole and comfortable insole. Some brands are suitable for private road running.
On the other hand, there are brands of shoes that are made exclusively for trail running. They come handy with medium-soft structures that make them the best choice for use on pavements, rocky and muddy surfaces.
That’s all for today. Please let me know your opinions in the comment section below.
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