Article: Running Shoes and Plantar Fasciitis: What to Look For, and What a Shoe Can't Do
Running Shoes and Plantar Fasciitis: What to Look For, and What a Shoe Can't Do
No running shoe treats plantar fasciitis. The treatments with the strongest support in the 2023 physical therapy guideline are stretching, taping and, for first-step morning pain, night splints, ideally guided by a clinician. What a shoe can do is fit well while you work on that plan: real cushioning, a locked-in heel, a heel drop you're used to and room for your toes.
That's the honest version, and it's not the one most "best shoes for plantar fasciitis" lists lead with. If your heel hurts, a physical therapist or sports medicine provider is the first stop. This guide covers the second question: what to put on your feet in the meantime.
What the guideline recommends
Plantar fascia and calf stretching, foot taping alongside other physical therapy, and night splints for people with first-step morning pain. Build the plan with a physical therapist or sports medicine provider.
What to look for in a shoe
Real cushioning under the heel, a heel that stays put, a drop close to what you already wear, room for your toes and an insole that comes out. Then pick the pair that feels best.
A note on our own shoes, since you're reading this on our site. Veloci shoes have a naturally shaped toe box on a standard D width with a familiar 10mm drop. They are not a wide shoe, not a barefoot shoe and not a treatment for anything. If you run in a traditional daily trainer now, nothing here needs relearning.
What is plantar fasciitis?
Plantar fasciitis is pain where the thick band of tissue along the bottom of your foot attaches at the heel. The classic sign is a stabbing pain on the inside of the heel with your first steps in the morning, which often eases and then gets worse again by the end of the day.
It's common. A 2019 review by Trojian and Tucker in American Family Physician estimates that one in 10 people will have it at some point, and it shows up more often in women aged 40 to 60. The same review notes that it isn't mainly an inflammatory problem, which is why some clinicians now call it plantar fasciopathy.
The 2023 physical therapy guideline (Koc et al.) lists these risk factors: limited ankle dorsiflexion (how far your ankle bends upward), high body mass index in non-athletes, running, and work-related weight-bearing activities, particularly under conditions with poor shock absorption.
Heel pain has other causes too, so a diagnosis from a clinician matters before you plan around it.
Can running shoes fix plantar fasciitis?
No. Treatment is a plan you build with a clinician. The 2023 clinical practice guideline on heel pain by Koc and colleagues, published in the Journal of Orthopaedic & Sports Physical Therapy, includes these among its strongest (Grade A) recommendations:
Stretching
Plantar fascia and calf stretching, for short and long-term pain and function.
Taping
Foot taping, used alongside other physical therapy, for short-term improvement.
Night splints
A one to three month program for people who consistently have pain with the first step in the morning.
On inserts, the guideline is more cautious. It says orthoses, prefabricated or custom, should not be used as a stand-alone treatment for short-term pain relief, and may be used when combined with other treatment. The Trojian and Tucker review reports that, with proper treatment, 80% of patients improve within 12 months.
So the shoe is the background, not the plan. Its job is to be comfortable while you follow that plan.
What should you look for in a running shoe with heel pain?
Look for cushioning, a secure heel, a familiar drop and room at the front. Then choose the pair that feels best, because comfort is the filter you'll actually use every day.
| Feature | What to look for | Why it matters |
|---|---|---|
| Cushioning | A full stack of foam under the heel, not a thin, firm sole | Comfort over long days on hard floors |
| Heel fit | A heel that stays put without slipping when you walk briskly | A heel that moves around makes every step feel less steady |
| Heel drop | Close to what you already wear | A big change in drop is a big change in how your ankle and calf work |
| Toe room | Space for your toes to spread without pressing the sides | Comfort over long days, and room if you add an insert |
| Insole | One that comes out, if a clinician gives you an orthotic | An orthotic needs the space the stock insole takes up |
| Comfort | The pair that feels best walking and jogging on a hard floor | You'll wear a comfortable shoe consistently |
On comfort, there's a useful idea from running shoe research. In a 2015 paper in the British Journal of Sports Medicine, Benno Nigg and colleagues proposed a "comfort filter": letting comfort guide the choice between running shoes. It's not a heel pain study, but it's a sensible way to pick between pairs that tick the boxes above.
What heel drop is best for plantar fasciitis?
Research hasn't settled on a best heel drop for plantar fasciitis. Anyone who gives you an exact number is giving you an opinion.
Heel drop is the height difference between the heel and the forefoot of a shoe. A 10mm drop means the heel sits 10mm higher than the ball of the foot. The higher the drop, the less your ankle has to bend upward as you roll forward over the shoe, and a zero drop shoe asks the most of your ankle and calf. That's simple geometry. We know of no study showing that choosing a particular drop changes plantar fasciitis.
The practical advice is to avoid changing too many things at once. If you've worn a 10 or 12mm trainer for years, talk to your clinician before making a big change in drop. Our heel drop guide explains the full range.
Are wide toe box shoes good for plantar fasciitis?
We know of no study showing that toe box shape treats plantar fasciitis, so we won't claim it does. A naturally shaped toe box is about comfort: room for your toes to spread and push off without being squeezed together, which a lot of people notice most on long days on their feet.
A shaped toe box also isn't the same as a wide shoe. If you're not sure your current shoes are too tight up front, here are seven signs your running shoes are too narrow.
When should you see someone about heel pain?
Sooner rather than later. A physical therapist can start the treatments the guideline recommends, like stretching, taping and night splints, and check that it really is plantar fasciitis.
The American Family Physician review advises seeing a physician for further evaluation if heel pain lasts more than three months despite self-care. If the pain is severe or started with a specific injury, don't wait.
How should you shop for shoes while you're treating heel pain?
Get the treatment plan first, then the shoes. A physical therapist or sports medicine provider comes first, and the shoe is one small part of the plan.
A good run specialty store is worth a visit too. A fitter can watch you walk and jog and put several pairs on your feet in one go, and you can find a store that carries Veloci. If you buy online, try them on at home first. Our returns and exchanges are free for 30 days from delivery on unworn pairs in the original box, so walk around indoors on a hard floor before you take them outside.
How does Veloci approach it?
We designed our shoes around three choices: a naturally shaped toe box, a 10mm heel drop that feels like the trainers most people already wear, and a full stack of cushion. Both are standard D width, so if you need a true 2E, we are not it. Not sure which one fits your stride? Read Ascent vs Mesa.
Veloci Ascent
The one we start most people in, for running, walking and days on their feet. Naturally shaped toe box on a standard D width, 10mm drop, real cushion and a secure heel.
Free shipping. Free 30 day returns and exchanges on an unworn pair.
Veloci Mesa
The same fit, toe box and 10mm drop as the Ascent, with the Wingwall Stability System, for people whose foot rolls inward when it lands.
Free shipping. Free 30 day returns and exchanges on an unworn pair.
Plantar fasciitis and running shoes: common questions
What are the best running shoes for plantar fasciitis?
No shoe treats plantar fasciitis. Look for real cushioning, a secure heel, a heel drop close to what you already wear and room for your toes, then pick the pair that feels most comfortable. See a physical therapist or sports medicine provider for treatment.
What heel to toe drop is best for plantar fasciitis?
Research hasn't settled on one. The practical advice is to stay close to the drop you already wear, and to talk to your clinician before a big change, such as moving to zero drop.
Do I need a stability shoe for plantar fasciitis?
Not necessarily. Neither type has been shown to treat plantar fasciitis. Choose between neutral and stability based on how your foot moves when it lands and what feels comfortable. A fitter at a run specialty store or a physical therapist can help you decide.
Can I use an orthotic in running shoes?
Often, yes, if the shoe's insole comes out and there's room at the front. The 2023 guideline suggests orthoses may help when combined with other treatment, but not as a stand-alone treatment for short-term pain relief.
How long does plantar fasciitis last?
A 2019 American Family Physician review reports that, with proper treatment, 80% of patients improve within 12 months. See a physician if heel pain lasts more than three months despite self-care.
The bottom line
No shoe treats plantar fasciitis. A good shoe is a comfortable one that sits alongside a treatment plan from a clinician, not one that claims to replace it. Cushioning, a secure heel, a familiar drop and room for your toes are the things to look for.
Get your treatment plan from a physical therapist first. If you're coming from a 10 to 12mm trainer and want more room for your toes, the Ascent is where we start most people. For more on fit, read our fit guide and the heel drop guide.
For the long run.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.