Best Orthopedic Shoes for Plantar Fasciitis
As one of the most common causes of foot pain, the plantar fascia often gets a bad rap. When we are healthy, most of us will never even know it exists, but those suffering from conditions like plantar fasciitis can have painful symptoms that go on for months. Orlin & Cohen’s Barbara Rudloff, PT, DPT, explains what the plantar fascia is and its role in walking, along with tips for choosing the best shoes and stretches to help you manage pain.
What is the plantar fascia?
The plantar fascia is a piece of tissue that runs along the bottom of your foot, connecting your heel to your toes while providing stability and structure. It is a very versatile part of the anatomy: strong enough to handle the impact of your weight but agile enough to adapt to changing ground conditions as you walk. Walking on sand or grass is completely different from walking on concrete, and the foot must be able to make quick adjustments.
We often develop improper form when exercising, whether it’s running, weightlifting, or walking. While the causes of improper form can vary greatly, they frequently lead to a similar result: additional stress on the foot’s structure, causing micro tears and leading to inflammation. Consistent overload without the appropriate rest time can make it difficult for the tissue to heal, leading to plantar fasciitis.
Most patients with mild to moderate cases of plantar fasciitis feel a sharp stabbing pain in the center of their heel when they attempt to put weight on it. Those with more chronic cases might feel pain throughout the entire walking motion. Due to the stubborn nature of plantar fasciitis, the best way to manage it is often prevention through selecting proper footwear that promotes proper alignment and arch support.
Choosing a Sneaker
When choosing a sneaker for plantar fasciitis, prioritizing comfort is crucial, as there is no one-size-fits-all solution. Ensure the sneaker provides sufficient arch support that suits your foot, whether it’s flexible and requires more support or rigid, and benefits from additional cushioning.
If you use orthotics, introduce them gradually with short wearing periods. Look for features such as a wide toe box that allows for movement without your foot slipping around, and consider shoes with a guide rail or medial posting for improved stability.
Finally, if the shoe causes immediate discomfort, it’s probably not the right choice for you.
Runners
As a runner, the right pair of sneakers is crucial for preventing plantar fasciitis. Aim to replace your running shoes every 200–300 miles to maintain proper support and cushioning. Try alternating between pairs based on your runs, and avoid wearing your running sneakers for everyday activities to help them last longer. Depending on your mileage, be ready to swap them out a few times a year to keep your feet in top shape.
Non-Runners
Your shoes might last a bit longer for lower-impact activities like walking, but keep an eye on the soles—once they start wearing down, it’s time for a new pair. If you notice your shoes consistently wearing out in the same spot, whether on the sole or upper, it could signal a compensatory movement pattern, in which case you should contact one of Orlin & Cohen’s foot and ankle specialists. They may recommend custom orthotics, physical therapy, or specific footwear to correct these patterns and alleviate strain.
Stretches for Plantar Fasciitis
If you begin to feel tightness developing in the bottom of your foot, some light stretches could help. You can also try rolling out the bottom of your foot with something hard, like a lacrosse ball or a frozen water bottle.
Soleus Stretch
To perform a soleus stretch, stand facing a wall with one foot in front of the other in a lunge position. Bend both knees slightly while keeping your back heel firmly on the ground, then lean into the wall and hold to stretch the lower calf muscle. Keep your back straight and feel the stretch in your lower calf without lifting the heel.
Gastroc Stretch
To perform a gastroc stretch, stand facing a wall with one foot in front of the other in a lunge position. Keep your back leg straight with your heel on the ground, and gently lean forward, pressing your hands against the wall until you feel a stretch in the upper calf. Hold the position, then switch legs.
If you’re struggling with persistent heel pain or suspect you may have plantar fasciitis, Orlin & Cohen is here to help. Our team of foot and ankle specialists is experienced in diagnosing and treating conditions like plantar fasciitis, offering personalized care to get you back on your feet. From expert guidance on proper footwear to effective stretching techniques, we provide comprehensive treatment options to ease discomfort and support long-term healing. Schedule an appointment today to take the next step toward pain-free movement.
