Best Running Shoes for Plantar Fasciitis Compared 2023

Last Updated: June 6, 2022

Disclosure: All products recommended on TheUltimatePrimate are independently selected by our team. If you make a purchase through any of these links, we may receive a commission. Learn more about our product selection process here.

Plantar Fasciitis (or heel spurs) is one of the most common causes of pain among runners. According to a report, almost two million people get treated for this painful condition each year. 

The good news is that since the problem is so common, the manufacturers and orthopedic doctors came together and made running shoes specifically for people who suffer from Plantar Fasciitis.  These shoes have extra cushioning to give you proper comfort and ultimately help relieve the pain. 

Best Running Shoes for Plantar Fasciitis (Heel Spurs) Compared and Reviewed

Support + Stability
New Balance 680 V6
New Balance 680 V6
Best Cushioning
Brooks Adrenaline GTS 21
Brooks Adrenaline GTS 21
Asics Gel-Kayano 26
Asics Gel-Kayano 26
Best For Purpose
Orthofeet Running Shoes
Orthofeet Running Shoes
Best For Trails
Salomon Speedcross 5
Salomon Speedcross 5

We’ve compared some of the best running shoes for plantar fasciitis or heel spurs as rated by other runners and have compiled the list and guide below.

1. New Balance 680 V6 Running Shoes

Key Features

  • Rubber Sole
  • ABZORB and ACTEVA midsole cushioning
  • Injection-molded EVA Foam lightweight underfoot  

Reasons to buy

  • Provide ideal support and stability
  • Lightweight and durable
  • Have two cushioning midsoles for enhanced running experience

Reasons to avoid

  • Some have said the grip in the rain isn’t great

New Balance 680 V6 Running shoes are made from synthetic and mesh materials. The rubber sole is firm and provides the perfect amount of rigidity one needs while running. 

The ABZORB midsole possesses cushioning as well as compression resistance which helps to absorb shock and minimize the pressure on the heels. Contrarily, the ACTEVA midsole helps in cushioning and flexibility.

We liked the fact that these shoes are lightweight. The EVA foam offers a soft yet firm underfoot, whereas the outsole is durable and ideal for intense runs. The upper is made from a sleek mesh which provides exceptional breathability.

Many customers loved how comfortable these were to wear for long hours, especially if you have plantar fasciitis. They fit perfectly, and you can easily walk, jog, and run in these without any pain crawling up your ankle! 

But, unfortunately, these shoes tend to slip on wet grounds despite having an elaborate treading pattern at the bottom. Hence, these are only ideal for dry weather conditions.

2. Brooks Adrenaline GTS 21 Running Shoes

Key Features

  • Rubber Sole
  • Certified PDAC A5500 Diabetic Shoes
  • DNA LOFT crash pad cushioning

Reasons to buy

  • Extremely comfortable
  • Streamlined design with mesh upper
  • Provides great cushion support

Reasons to avoid

  • Cannot be used for high-intensity activities

Brooks Adrenaline GTS21 Running Shoes are ideal for anyone who is looking for soft yet firm supportive shoes that they can wear for everyday use. These are certified PDAC A500 Diabetic shoes and are ideal for people who have plantar fasciitis or other common foot and hip pains/injuries.

The crash pad offers perfect cushioning and stability with every stride you take. The mesh upper is not waterproof; however, it is comfortable and keeps your foot in place no matter what. However, it has a medium level of cushioning, which makes it more ideal for soft runs and casual walks than high-intensity workouts.

Although, if you do go for a casual workout, these shoes will give you the perfect grip and balanced support that you need. It keeps the pain away from the bone, and these are ideal for people with a high arch!

3. ASICS Gel-Kayano 26 Running Shoes

Key Features

  • Rubber Sole
  • I.G.S, FlyteFoam Lyte, FlyteFoam Propel Technology
  • Jacquard Mesh Upper

Reasons to buy

  • Lightweight, comfortable, and cushioned midsole
  • Bouncy sole to help with running
  • Long-lasting shoes

Reasons to avoid

  • Does not have arch support

If you are an overpronator and heavyweight, then ASICS Gel-Kayano 26 Running Shoes would work miraculously well for you. These shoes have incredible durability. However, most people noticed wear and decreased cushioning after one year of continuous use.

These shoes will definitely help you ease the pain of plantar fasciitis. It has three distinct technologies that help with this purpose; FLYTEFOAM Lyte, FLYTEFOAM Propel, and Impact Guidance System.

The Lyte Technology offers continuous cushioning, whereas the propel technology gives you the perfect bounce you need while running. The IGS technology enhances the overall support and stability you need. Lastly, the Upper is made from jacquard mesh which helps in breathability.

4. Orthofeet Running Shoes

Key Features

  • Lightweight sole
  • Ortholite insoles
  • Anatomical arch support and foam padding

Reasons to buy

  • Have lightweight sole and a comfortable design
  • Perfect arch support for overpronation
  • Made from waterproof material

Reasons to avoid

  • The soles wear quickly as compared to other shoes

Orthofeet Running shoes are ideal for people suffering from plantar fasciitis or any other feet or hip injuries/pains. They offer amazing arch support and have a comfortable and secure ankle base.

These shoes are specifically made for people who have overpronation. It helps relieve pain from your feet and improve the alignment of your feet and legs as you walk or run.

The contoured heel seat is made from cushioning foam, and it further keeps the pains away. Lastly, the multiplayer cushioning foam allows you to run for hours without feeling any pain. They reduce muscle fatigue and keep you on your feet for as long as you want.

Furthermore, we also really liked that the tip cover is made from an anti-odor and foam wick material which keeps the moisture and unkind odors away.

5. Salomon Speedcross 5 Running Shoes

Key Features

  • Rubber sole
  • Quick lace front
  • Made for trail running

Reasons to buy

  • Comfortable to wear
  • The lugs can withstand mud
  • Have quick lace

Reasons to avoid

  • The insoles can gather up in your toes if you are walking/running downhill

Available in four different color Gradients, the Salomon Speedcross 5 Running shoes are perfect for anyone who wants an efficient foothold, an ideal grip, and ultimate protection. 

The upper material is synthetic, and the unit has larger lugs that offer better push-off grip and braking grip. Furthermore, this also helps to provide you with stability and flexibility as well.

One of the most notable things about these shoes is that they are specifically designed for hiking, trail running, and other similar activities. Keeping this in mind, the manufacturers have made the soles extremely strong and have made sure that you do not feel any rocks poking into your feet as you walk.

Furthermore, these are pretty comfortable to wear. Most customers enjoyed wearing these to hikes and adored how the lugs could dig into the mud and allow you to run down a slope without any problem.

Unfortunately, the insoles can bunch up inside your heel, especially if you are hiking downhill which is a bummer. Apart from this problem, these shoes are perfect for people who have stopped going for hikes because of their plantar fasciitis.

6. ASICS Gel-Contend 5 Running Shoes

Key Features

  • Rubber sole
  • Removable Ortholite sock liner
  • Gel technology in the shoes’ rear

Reasons to buy

  • Possesses removable ortholite sock liner which manages sweat
  • The gel technology provides excellent cushioning
  • Ideal for people with under and neutral pronation

Reasons to avoid

  • Not recommend for rainy weather

ASICS Gel-Contend 5 Running Shoes are ideal for people who have under and neutral pronation. It has an outsole made from rubber and an athletic mesh on top. 

The sock liner is made from a removable ortholite so that you can have a comfortable and fresh experience whenever you put these shoes on and go for a run.

The rear of the shoe has a gel technology and cushioning system, which greatly helps to absorb shock and ultimately allows a smooth transition of your feet as you run. 

Due to the comfy yet firm heel, these shoes are perfect for people with plantar fasciitis. Furthermore, the ampli-foam midsole provides ideal support and flexibility to your feet so that you can run for miles without feeling any pain in your heels.

Many customers with feet and hip pains have commented that these shoes made their pain go away. However, one of the most common complaints was that the top is made from mesh, which is not waterproof. 

The water just seeps inside the shoes, so these are not recommended for muddy or rainy weather.

7. Under Armour Charged Assert 8 Marble Running Shoes

Key Features

  • Synthetic sole
  • Compression-molded foam and charged cushioning insole
  • Long-lasting leather overlays

Reasons to buy

  • Comfortable shoes with perfect support and stability
  • Ideal to use for longer hours
  • Extremely lightweight

Reasons to avoid

  • You might have to replace the insoles

Suppose you are looking for shoes that offer the perfect balance between cushioning and flexibility. In that case, you need to get your hands on the beautiful Under Armour’s Charged Assert 8 Marble Running Shoes. These shoes have a lightweight upper made of mesh, whereas it has leather overlays. These help to provide ideal stability while you run.

The shoes are ideal for running. They are breathable and allow your feet to adjust easily inside the shoe. The tread at the bottom are perfect; they give you the perfect grip so you can run over almost any surface without slipping and falling on the floor.

We also liked that these shoes were available in several different styles, so whether you are a teenager or an adult, you will find shoes that match your aesthetics. Currently, this particular model has 6 different gradient styles.

While many users admired the comfort and arch support these shoes provided, some complained about the insole. Hence, you might have to remove the existing insole and replace it with one which feels comfortable for you.

8. Ryka Women’s Devotion Plus 2 Running Shoes

Key Features

  • Synthetic sole
  • Front is lace-up
  • Cushioned collar and smooth lycra-lined tongue

Reasons to buy

  • Comes in 26 different gradient prints
  • Comfortable to wear for longer hours
  • The thread at the bottom offers stability and perfect traction

Reasons to avoid

  • Not waterproof

Ryka’s Devotion Plus 2 Running Shoes are ideal for people with flat/neutral arches and suffer from plantar fasciitis. These shoes hold your heel pretty stable and make sure to provide you the support you need to relieve the pain.

The shoes have a synthetic sole and lace-up front. The tongue of the shoe is made from Lycra which feels very smooth and soft. The collar is just as amazing; it has a built-in cushion that helps you run for longer hours without causing any pain in your feet.

They are also durable. Most users have mentioned that they’ve used these shoes for 8-9 hours daily and only saw some signs of regular wear after six months, which is impressive. However, we do think that these shoes need a waterproof top fabric. The current mesh fabric gets damp if you run through a puddle or during rain.

9. Nike Air Zoom Pegasus 37 

Key Features

  • Carbon rubber outsole
  • 10.05 0z weight
  • Perforated upper mesh
  • Zoom airbag in the forefoot
  • 10 mm heel-toe offset
  • GuideRail Support

Reasons to buy

  • Highly cushioned ride
  • Responsive forefoot
  • Outsole traction
  • Smooth interior
  • Sleeved midfoot & lockdown

Reasons to avoid

  • Not as versatile as previous models
  • Toe-box has a narrow area
  • No reflectivity

Nike is one of the top recommended and renowned brands when it comes to running shoes. Therefore, our first recommendation is a highly popular shoe by the brand for both men and women. The Nike Air Pegasus 37 is one of the top-rated shoes in their Pegasus line, the longest-running trainers, for the year. Overall, a comfortable, amply cushioned, and responsive shoe. 

These are great for you if you are a neutral runner. They come with FlyKnit cable, designed to make them highly adjustable and secure for your foot. The heel collar is another amazing feature especially for people with heel spurs – proving the much-needed support for your ankle.

Moreover, the stability offered by these shoes is decent and sufficient for a neutral runner. However, if you are not one, then these are not great for stability otherwise. The lateral crash rail is all you get for stability. 

The breathability of these shoes is raved about. The mesh fabric is great for ventilation, making sure your feet remain cool, comfortable, and super dry. The thin textile mesh is an upgrade from its predecessor as well. However, they are not the best for winter season running because of the mesh fabric. 

The durability is unmatched, something that Nike is known for. The durable rubber outsole and the hexagonal lugs are great for running in the long run. The long rubber strips on the outsole improve each stride and provide the runner with a surefooted run even on rough terrain.

The rectangular lugs placed on the medial side are perfect for push-off as well. They will last you for quite a long time as long as you stick to running only. 

They are also very flexible thanks to the adaptable midsole. The React midsole provides a spring and responsive running experience because of the highly responsive foam. The upper is not only breathable but also highly flexible. This model is an upgrade from the predecessor and no longer contains the eyelet row, which adds to their flexibility. 

The cushioning, springy midsole and foot-hugging upper are what make this shoe worth the price. The heel is cupped securely and while the upper is ventilated nicely, it can retain moisture for longer too – something that you need to look out for if you live in a rainy area.

Moreover, its thin tongue lacks proper padding, which increases lacing pressure and reduces the comfort, which can be detrimental to the fit. Overall, the ride, however, is smooth, energetic, and snappy.

10. Hoka Bondi 7

Key Features

  • Meta-Rocker design
  • Engineered mesh 
  • 10.07 0z weight
  • Memory foam collar
  • EVA midsole

Reasons to buy

  • Internal heel cup 
  • TPU overlays for additional midfoot support and structure
  • Memory foam collar for a secure and comfortable fit
  • Hoka’s most cushioned shoe

Reasons to avoid

  • Wide for a narrow foot
  • Lacks agility
  • Thick upper induces overheating

The Hoka One One Bondi 7 is a daily training shoe with extra cushioning. The shoe looks huge at first sight – almost as big as hiking boots. The Meta-Rocker midsole makes your ride smooth, and the upper and memory foam collar are recent updates of the predecessor model.

The midsoles are oversized and have a high level of cushioning, which is unlike most running shoes. Moreover, the soft midsoles add to the lightweight of the shoes. The midsole is made of compression-molded foam (EVA). 

The medium-firm density of the midsole of the Bondi 7 makes it quite versatile. The Bondi 7 has great stability even though it is a soft shoe. It has a wide base and that allows for more solid footstrikes. The midsole’s edge is raised which helps keep your foot centered – inevitability increasing the stability of the shoe. 

The shoe’s insole is made from thick Ortholite foam which provides more comfort to the runner. There is another layer of Strobel lining under the insole which further softens the ride.

The shoe has a lot of rubber coverage on the outsole, and also blown rubber on the high wear areas of the shoe. In addition, it has been placed strategically. A portion of the midsole is not covered with rubber, which helps save weight – without altering the ride. 

These shoes have very good traction on a wide range of terrain, including roads, grass, gravel, and pavement. They are also good for both dry and wet weather conditions. The upper unit of the Hoka Bondi 7 is made from multi-layer mesh which adds to the breathability of the shoes. Moreover, the shoes have a narrow fit, but there is a wider version too. The toe-box has a decent height though. 

In addition, the Bondi 7 is made from memory foam collar cushioning, which is like a dense sponge, which springs back into shape after being compressed. It is made to accommodate narrower heels. The heel counter, as well as the tongue, are generously padded, which helps protect the ankles from too much pressure. The tongue is not gusseted but its wide wings, prevent it from sliding when running. 

Overall, the Bondi 7 is a bit narrow and not plushy enough for max-cushioned shoes. The memory foam collar is appreciable but may not be the comfort level you expect from it.

11. Asics GT-2000 8 

Key Features

  • Engineered mesh
  • Fused overlays
  • 10.4 0z weight
  • Dual-density Flytefoam
  • Carbon rubber rear
  • Blown rubber forefoot

Reasons to buy

  • Responsive and supportive cushioning 
  • Secure upper fitting 
  • Sturdy and long-lasting 
  • Comfortable upper

Reasons to avoid

  • Stiff ride 
  • Narrow toe box

The Asics GT-2000 8 is an improved version of its predecessor – smoother, lighter, and single-layered foam instead of two. The rear of the shoe comprises higher density foam along with gel cushioning under the heel. The use of lighter foam helps alleviate that stiffness found in previous versions.

The touchdown is soft while the toe-off is smooth. The flex grooves added to this version’s grooves in the heel rubber are highly responsive. 

The stability of the shoe is subtle but profound. The upper mesh comprises Tiger Stripes, which have been moved to the back. The toe reinforcement under the mesh has been made more accommodating.

This results in the shoe fitting being loose but without compromising on the stability. The best part of the model is the improved midsole, which for mild overpronators, makes for a great running shoe. 

The mesh upper is made of two layers instead of one, which securely hugs your feet. The midfoot is thin, while the forefoot is wider. The collar has sufficient layers of foam padding to secure your foot in place. The tongue of the shoe is plush, while the laces are constructed tightly but without constricting your ankle or midfoot. 

Moreover, GT-2000, like most other Asics models, has a generous amount of rubber on the outsole. The forefoot is made of 3 flex grooves, while the heel has four patches of Ahar rubber. The traction of the wet and dry road is great but its performance off-road is not too great. The outsole, however, is durable and does not wear out easily. 

The shoe isn’t too light in terms of weight, but if you are looking for a shoe with maximum support especially for heel spurs, then the GT-2000 8 is highly recommended. 

12. Brooks Addiction 14

Key Features

  • BioMoGo DNA midsole 
  • Extended Progressive Diagonal Rollbar
  • 12 0z weight
  • Caterpillar crashpad
  • Synthetic overlays
  • Ultimate sock liner

Reasons to buy

  • Accommodates orthotics
  • Ideal for overpronators
  • Great for long-distance and fast runners
  • Midfoot roll bar

Reasons to avoid

  • Not sufficiently breathable 
  • Expensive 
  • Heavy

For those looking for a motion control shoe, the Addiction 14 is a great option to go with. People who want orthotic shoes, often opt for this shoe, but even otherwise it is a highly comfortable shoe. It is a great option for overpronators. It is a bit heavy and does not have a very stylish design but for control, it is the best out there. 

Cushioning of the shoe is great, which makes it a bit bulky, but works well for overpronator runners. 

The midsole and medial post, both have a deep cushioning – although it is made of dense material but ends up doing the job well regardless. The upper on the other hand has sufficient padding at the heel counter and its collar and both these make the shoe highly comfortable. The outsole does not have any special padding, but it still manages to fit the durability category. 

It consists of synthetic overlays which are a bit stiff, but they help keep your foot remain locked down, so your foot doesn’t move a lot while you’re training. There is also a thin mesh window at the toe box’s top which allows hot air to be released from the shoe. This prevents sweat from accumulating in the shoe because of the strategic placement of the ventilation mechanism. 

The midsole is made of BioMoGo DNA cushioning which is essentially very squish foam that adapts to the shape of your foot as soon as you slip it inside the shoe. While the midsole is very squishy, it also consists of another layer of foam cushioning which provides some firmness for quicker movements. 

The shoe is designed for treadmills or road runs, but it also does nicely on moderately rugged trails. That does not, however, mean that you should take it for tougher trails. The outsole is very durable – the toughness that holds up to about a hundred miles before showing any signs of wear and tear. 

The roll bar is another noteworthy feature of Addiction 14. As an overpronator, you tend to put more of your weight to the side of the foot which can be very painful for the foot, knee, and lower back. However, the trainer comes with an extended progressive diagonal rollbar which provides adequate support and helps you gain an even gait. 

The Addiction 14 is a great running shoe if you weigh a little more than average or overpronate a lot. The cushioning, shock absorption and rollbar are all worth the high price. It is an excellent daily trainer for long distances and longer runs. It can, however, be a bit heavy for some.

13. Saucony Cohesion 14 

Key Features

  • Versarun cushioning
  • Synthetic and mesh design
  • Rubber sole
  • 10 oz weight

Reasons to buy

  • Big toe box
  • Traction on all surfaces 
  • Has a wide version too
  • Budget-friendly

Reasons to avoid

  • Takes time to break them in 
  • Mesh not made of durable material

The Saucony Cohesion 14 is a budget-friendly running shoe, which offers great features for the price it comes for. It is made of Versarun cushioning which is also found in its predecessor. The cushioning allows for a lower impact and provides a soft stride for your runs. The design is simple and traditional, but do not let the design fool you. 

The outsole of the Cohesion 14 is made up of durable rubber and consists of grooves at the forefoot and heel – the latter has fewer. The flexibility of the grooves is outstanding and also makes the shoe very lightweight. The model also consists of a greater number of lug patterns, which help improve the grip. This will thus be a great running shoe for rainy days.  

The midsole is made of Versarun cushioning which is placed from the heel area to the toe. The upper is made of engineered mesh with a couple of overlays. The mesh is a bit rough but it keeps the foot cool. There is thick padding at both the tongue and collar which makes the foot stable and prevents it from slipping during runs.   

The laces of the shoes are long and flat, so you might need to give them a double knot. The shoe also comes in a wide foot option, so go for that if you do not have a sleek foot.  It is a good choice especially for beginners, because you won’t be spending too much money and will get a good running experience. The design is simple, but it gets the job done. As for people with heel spurs it is great because the inside of the heel is made from extra padding. 

That being said, the shoe has a 12 mm drop which is made to provide relief to your calf, but there is a very little midfoot-forefoot strike. Moreover, some find the forefoot’s sole to be inadequate in terms of cushioning, which can be uncomfortable after several miles of running.

What Factors Were Considered For These Reviews?


Comfort consists of two main factors, cushioning and support. People who have suffered heel spur injury should prioritize both straight away. When you place your foot on the ground, the padding should be sufficient that there are zero shocks to the foot.

Weight also plays a part in providing comfort so that should also be considered. However, while the shoe should ideally be lightweight, but the padding and support should be more important. 


If you have a heel spur, then carrying the weight of a shoe that does not provide adequate support, should be avoided at all costs. The toe area is very important for support, so look for one that excels in that department.

Moreover, make sure the shoe is stable enough that it does not twist easily. The heel should be firm and supportive so that it does not move easily from its place while you are running. 

The rearfoot or the back of the foot should also be highly supportive for people with heel spurs. The rearfoot should be incredibly firm so that the heel does not have any room to bend. 

Flexible Forefoot

The front of the forefoot of the shoe, on the other hand, should be very flexible and should be able to bend. This allows for smoother forward movement without putting on too much strain. 


The fit of a shoe can vary even if one size of one brand fits you perfectly well. There should be about 0.5-inch space between the interior of the shoe and your longest toe. You should also be able to wiggle the toe. Choosing the right shoe according to your foot width is also crucial, many shoes offer two kinds of versions, narrow and wide fit

How To Choose The Best Running Shoes for Plantar Fasciitis

According to professionals, Plantar Fasciitis is responsible for approximately 10% of injuries people get while running. Hence, it is important that you find the right shoes for yourself if you suffer from this problem.

However, before we start counting all the necessary features you need to check to buy the perfect shoe, we need to discuss an important term. In the above reviews, you might have noticed that we talked a lot about pronation, so what is it?


In simple words, pronation is the way you move your feet while you walk or run, and it varies from one person to another.

Which Type Of Pronator Are You?

There are typically three types of pronators:

1. Normal Pronators:

These types of people land on the outside of their heel, and then their foot rolls inward with each step they take. During push-off, the feet’s sole is not tilted, and it is facing the rear of your body. Furthermore, as your heel comes in contact with the ground, your arch evens out.

2. Underpronators:

When these people walk, the outside of their heel hits the ground at a prominent angle, and they have minimum pronation. 

So the shock is absorbed in the lower leg, and this can cause pain or injury. In the toe-off stage, your heel usually lifts first off the ground, and this puts extra tension on your foot. 

People who have high arches usually are underpronators. They can develop running injuries, plantar fasciitis, Achilles tendonitis, and other similar injuries.

3. Overpronators

The foot usually lands on the outside of the heel, and then it rolls inwards; hence it transfers excess weight. This can cause excessive stress on your big toe and the second toe. People who usually have low arches are overpronators. However, some people with flat feet also experience this. Overpronation can lead to plantar fasciitis, shin splints, and other injuries.

Check out our guide on the best running shoes for beginners if you still aren’t completely sure of your pronation type.

Features to Look for In Running Shoes for Plantar Fasciitis

In this section, we will discuss all the important features that you need to look for while you search for running shoes. These points will help you choose shoes that not only relieve the pain but also give you a comfortable running experience.

You may need shoes slightly bigger than your size

The common mistake that most people make while purchasing shoes is that they buy the ones that fit perfectly. But wait? Isn’t that how you choose shoes? I mean, you should buy the ones that fit as perfectly as the glass shoe fit Cinderella, right?

Well, no. If you are purchasing shoes specifically for running, then buy the ones that are slightly bigger than your feet. So, your feet can easily breathe inside the shoes.

Tight-fitting shoes can cause blisters as well as black toenails. Moreover, do you know that your feet swell when you are running? Yes, they do! This happens because as we run, our feet generate heat. 

As a result, the veins inside your feet expand so that your body can cool down. Therefore, buy the ones which let you move your feet comfortably within the shoe. If you can easily move your toes within the shoes, that is a perfect size. If you’re unsure or haven’t had running shoes before then it may be worth visiting a run shop to get a fitting.

Comfortable Cushioning

Plantar Fasciitis causes unbearable pain to the heel, which elevates to a whole new level when you try to walk or run. Hence, choose shoes that have cushioned heels.

The cushioned heel will act as a shock absorber, and hence it will lessen the impact of your feet on the ground as you run. However, do not purchase shoes that are too soft! Instead, buy the ones which are firm, balanced, and comfortable.

Buying overly soft shoes will make you lose your stability, and it can actually cause pain not only in your heel but also in your feet and ankles!

Adequate Support

While comfort matters a lot, you must check the arch and heel support while shopping for shoes as well. Many doctors have noted that the latter helps in the prevention of plantar fasciitis.

To find the shoe with the perfect support, examine the arch of your foot. Essentially, there are three types of arches in humans; normal, high (cavus foot), and low (flat feet). 

The normal arch is the most common one. Usually, people with flat feet or low and high arches get plantar fasciitis.

So, the first thing that you need to do is determine your foot type. You can do this by simply looking at the bottom of your shoes. The wear on it will tell you the kind of foot you have. 

If the wear is even, you have a neutral arch, whereas if the wear is more prominent on the outer soles, you have a high arch. On the other hand, if the inner soles are worn out, you probably have a low arch.

If you have a low arch, the ideal shoes for you would be motion control shoes. These shoes have extra rigidity, and this prevents your foot from overpronating. Cushioning shoes can also help since they have a curve and are lightweight; however, these are ideal for high arches. 

You should go for stability shoes for normal arches because they have a gentle built-in arch and give you rear-foot and forefoot flexibility and stability.

Stiff Midsole

Buy a shoe that has a stiff midsole. This will keep you from bending the shoes so that your feet remain in their place. However, do not buy a shoe that won’t allow any bending at all! This will definitely cause pain in your feet, so buy those that would enable a tiny bit of bending.

Usually, the stiffness of the midsole is counteracted by cushioning. Hence, while looking for a stiff midsole, do check whether it has cushioning or not. Because at the end of the day, you need shoes that are comfortable to wear and run in.

Frequently Asked Questions

What to avoid in a shoe if you have plantar fasciitis?

Do not buy minimalist shoes no matter what! These types of shoes have a minimal heel-to-toe drop, no cushioning, and a complete absence of stability devices and motion control. This will put extra stress on your heel bone and Achilles heel and ultimately exacerbate the pain of Plantar Fasciitis.

Do orthotics really help plantar fasciitis?

Though they are not a magical cure, they can help to relieve some of the stress on your heels. Some experts have also mentioned that it can effectively reduce irritation as well as pain over time. However, you need to visit your doctor and get a physical therapy plan and pain medications for effective treatment.

Can too much arch support cause plantar fasciitis?

Yes, it can cause plantar fasciitis. Wearing shoes that have poor arch support and soft soles can aggravate pain in your heels. Hence, it is essential that you check the arch support as well as cushioning while choosing a shoe for you.

Are running shoes suitable for plantar fasciitis?

Running shoes that have proper support can alleviate pain caused by plantar fasciitis. They can also prevent it from returning in some cases. A running shoe with ample cushioning is often necessary for plantar fasciitis.  

Can running aggravate plantar fasciitis?

The pain levels need to be at the lowest for heel spurs since pain can worsen the condition. This is why worn-out shoes while running can be quite damaging. However, with the right shoes, you will not be in a lot of pain. 

Is it okay to run with a heel spur?

Before, running do some warmup exercises of the foot, and make sure they are not making the pain worse. Only then start running from a lower frequency every other day in the beginning. 

Is walking recommended for heel spurs?

As long as it does not worsen the pain, walking is good. If longer periods of walking make the pain worse, then refrain for a while. 


While every shoe we have mentioned will provide you much needed support and cushioning, your goal should be to find the one that feels the best on your feet. 

For this reason, we included the buying guide. It will undoubtedly help you evaluate any shoe that you put your eyes on and judge whether it would be suitable for you or not.

You can always visit a local run shop to get a proper fit before committing online.

Sign Up For FREE Access To Fitness Guides And New Product Reviews!

First Name Email Address

  • Get the latest guides on exercise techniques, weight loss techniques, healthy living and more.
  • Receive regular hand-picked videos and content for healthy living, eating and mindfulness.
  • Join The Ultimate Primate movement like many others already have. We’re all in it together to share information on bettering ourselves everyday.

Leave a Comment