Sneakers for plantar fasciitis: choosing the right kind for what you do
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- Stability running shoe with firm heel counter. Best for: Runners and walkers whose arch tends to collapse. See options on Amazon
- Max-cushion running shoe with rocker sole. Best for: High arches, rigid feet or arch pain on long runs and walks. See options on Amazon
- Supportive tennis or court shoe. Best for: Tennis, pickleball and court sports. See options on Amazon
- Cross-trainer with removable insole. Best for: Gym classes and mixed workouts. See options on Amazon
Pick the sneaker for the activity
A sneaker is not a sneaker. Running and jumping can create impact forces of three to five times body weight, according to AAOS, and different sports load the foot in different directions. FootCareMD, from the American Orthopaedic Foot and Ankle Society, suggests a sport-specific shoe if you play a sport 3 or more times a week.
| Type | Built for | For heel pain |
|---|---|---|
| Running shoe | Forward motion, repeated impact | Choose cushioned, stability or motion control by arch type |
| Walking shoe | Heel-to-toe rolling | Stable heel counter and smooth tread; see walking shoes |
| Tennis and court shoe | Side-to-side moves and quick stops | Stable base; do not swap in a running shoe |
| Cross-trainer | Gym classes and mixed training | Fine for the gym; AAOS says not for running more than 4 to 5 miles a day |
Running shoes: match your arch
AAOS groups running shoes into three kinds:
- Cushioned for high-arched, rigid feet.
- Stability for light to moderate stability when the arch may collapse while running.
- Motion control for severe pronation, flat feet or heavier body weight.
AAOS notes a professional gait analysis can help if you are not sure. Plantar fasciitis is common in runners: American Family Physician puts the incidence at 5% to 10%. If your arch is the issue, our guides to insoles for flat feet and high arch insoles pair well with the right shoe.
The features that matter for heel pain
- A firm heel counter. FootCareMD says the shoe should grip the heel firmly so it does not slip as you walk or run.
- Shock absorption and a cushioned insole. A podiatrist quoted by Cleveland Clinic lists both, along with good arch and heel support and plenty of toe room.
- A slightly raised heel. The same podiatrist says a thicker heel can reduce strain on the plantar fascia. AAOS notes typical running shoes have a 10 to 12 mm heel-to-toe drop, while minimalist shoes are under 8 mm.
- Flex at the ball of the foot. FootCareMD describes flexibility in the sole beneath the ball of the foot. A shoe that folds in the middle gives the arch no support.
- A rocker sole, if your arch hurts. AAOS says a rocker sole may help by encouraging a natural roll of the foot.
- A removable insole. FootCareMD notes an arch support can be placed in a shoe after removing the insole.
Fit, and when to replace
- Shop after a workout or at the end of the day, as both AAOS and FootCareMD advise.
- Wear the socks you use for the sport.
- Leave at least a thumb's width between your longest toe and the end of the shoe, as FootCareMD suggests.
- Fit your larger foot.
- Expect comfort straight away. FootCareMD says not to plan on shoes fitting better after breaking them in.
Then track wear. FootCareMD says cushioning is usually worn down after 300 to 500 miles of running or 300 hours of exercise. AAOS says the foam shows damage after 120 miles and has lost 45% of its shock absorption by 500 miles. It suggests dividing 75,000 by your body weight in pounds to estimate running miles per pair.
What to look for when you buy
Stability running shoe with firm heel counter
Best for: Runners and walkers whose arch tends to collapse
AAOS describes stability shoes as giving light to moderate stability for an arch that may collapse while running, and FootCareMD stresses a firm heel grip.
Watch out: Replace after 300 to 500 running miles, per FootCareMD.
See options on AmazonMax-cushion running shoe with rocker sole
Best for: High arches, rigid feet or arch pain on long runs and walks
AAOS suggests cushioned shoes for high-arched, rigid feet and a rocker sole for arch pain.
Watch out: Tall soles can feel less stable on trails and uneven ground.
See options on AmazonSupportive tennis or court shoe
Best for: Tennis, pickleball and court sports
AAOS says court shoes are built for stability in all directions, which running shoes are not.
Watch out: Usually firmer and heavier; not for running.
See options on AmazonCross-trainer with removable insole
Best for: Gym classes and mixed workouts
A removable insole lets you add an arch support, which FootCareMD notes can be placed after removing the insole.
Watch out: AAOS says cross-trainers are not suited to running more than 4 to 5 miles a day.
See options on AmazonQuestions people ask
- What type of sneaker is best for plantar fasciitis?
- One matched to your activity and arch: a stability or cushioned running shoe for running, a court shoe for tennis. Look for a firm heel counter, arch support and a slightly raised, cushioned heel.
- Are tennis shoes good for plantar fasciitis?
- Supportive court shoes are good for court sports, where AAOS says you need stability in all directions. For walking or running, choose a walking or running shoe instead.
- Do zero-drop or minimalist sneakers help plantar fasciitis?
- They are not the usual advice. A podiatrist quoted by Cleveland Clinic says a thicker heel can reduce strain on the plantar fascia, and minimalist shoes have a lower drop.
- How often should I replace sneakers for plantar fasciitis?
- FootCareMD says after 300 to 500 miles of running or 300 hours of exercise. Replace sooner if the heel feels flat.
Sources
- Athletic Shoes (orthoinfo.org), AAOS OrthoInfo
- How to Select Athletic Shoes (footcaremd.org), FootCareMD (American Orthopaedic Foot and Ankle Society)
- How To Pick the Best Shoes for Plantar Fasciitis (health.clevelandclinic.org), Cleveland Clinic Health Essentials
- Plantar Fasciitis (Trojian and Tucker, 2019) (aafp.org), American Family Physician (AAFP)