Plantar Fasciitis Shoes

Best Shoes For Plantar Fasciitis and Heel Pain (2020)

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ASICS Gel Nimbus Running /walking Shoes

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Columbia Peakfreak XCRSN Shoes

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Salomon Hombre XA Pro Trainer/Walking Shoes

Plantar fasciitis can be the cause of many heel pain problems and finding the walking  best shoes to help with heel pain can change the way you enjoy your day.

In this article we hope to help free you of that pain by giving you a little bit of knowledge and showing you some of the best shoes to help with Plantar Fasciitis.

What you’ll discover here:

Here are some of the shoes we recommend and will be reviewing later.

What Are The Best Walking Shoes For Plantar Fasciitis?

Well supported and cushioned walking shoes are perfect for the recovery and prevention of plantar fasciitis.

Sounds obvious, doesn’t it, but until you have actually felt the heel pain caused from wearing bad walking shoes, you will never understand the problem.

It can linger for months and months and you certainly don’t want it to return.

So buy proper walking boots and shoes that give you good heel cushioning, support in the foot arch and a decent sole.

What is Plantar Fasciitis?

The Plantar Fascia is easily described as a thick band of tissue that runs the full length of the underside of the foot. At one end, by the toes, it spurs off into sections. 

plantar fascia

It is the sudden or gradual damage of the plantar fascia that causes the heel pain often associated with plantar fasciitis.

It often feels like a stabbing pain in the heel or underneath the arch of the foot and can be very restricting. It is mostly limited to one foot but some people will unfortunately suffer it in both feet.

That really isn’t nice!

The foot pain resulting in this damaged area can last for months if not years if you do not put in the effort to understand exactly what causes it and how it can be treated.

The pain is most often worse in the morning or after long periods of inactivity because the plantar fascia shortens when the foot is in a relaxed position.

Learning to stretch these tissues after such rest periods will help alleviate the pain.

But don’t give up.

And certainly, don’t give in to the pain.

It can get better, and in this post we are going to examine how you can help yourself to get better.

Can Plantar Fasciitis Go Away On Its Own?

This is a common question; can plantar fasciitis go away on its own? well, the simple answer is yes, but it could take ages.

There are however things you can do to aid recovery.

Plantar fasciitis’ recovery time varies from person to person.

Rest is always a good recovery factor but that can also become a problem when trying to cure your foot pain. As you read above, the tissue relaxes and shortens.

It is quite common for it to last 18 months but if you learn how to exercise the affected area and how to cope with it on a daily basis you can make the pain less of a problem.

no more heel pain

What causes Plantar Fasciitis?

Causes of plantar fasciitis include a gradual wear and tear along the plantar fascia from constant standing or bad footwear.

A sudden impact caused by a sporting activity is also a cause of plantar fasciitis.

Many people involved in; active sports, dancing, walking, can suffer from this type of sudden impact foot pain.

Often the elderly, and sometimes pregnant women, get the long term effects of gradual damage to the plantar fascia.

Unfortunately, it is often the simple things in life, like walking on stoney pathways or uneven surfaces with bad walking shoes, can cause that sudden impact effect.

This is why it’s so important to wear the right shoes whilst out walking or running.

You often don’t think about this unhealthy walking until it is too late, but then you’ll spend a year suffering with your foot pain.

Another cause is tight muscles and ligaments. If your calf muscles aren’t stretched enough they can pull on the fascia at the heel and this in turn could lead to a heel spur developing.

Oh, my word, more pain!

How Do You Treat Plantar Fasciitis?

Treatment of Plantar Fasciitis is all about reducing the pain and inflammation by stretching the lower leg muscles and the plantar fascia.

This will gradually bring you back to normal fitness again.

A common question is “what is the plantar fasciitis recovery time?”. Well, this varies from person to person, but the more you exercise the affected area the quicker your recovery time will be.

To start, cold ice treatment is a great pain relief.


Wrap an ice pack – or even a very cold beer can – in a towel and apply it to the underside of your foot. By doing this a couple of times a day for at least ten minutes each time you should start to feel a little relief from the pain.

You now need to start stretching.

Plantar fasciitis exercises give you back the flexibility you need to cure your problem.

Simple ways to start are by using the same cold can, placing it on the floor and rolling your foot over the top of it, twice a day or after resting.

In his book, “Tools of Titans”, Tim Ferriss interviewed obstacle course racer Amelia Boone, and she has a great way of stretching her hamstrings. Simply place a towel on the floor, on top of this a golf ball and roll your foot over the golf ball. This will help stretch your hamstrings and the plantar fascia.

By-the-way, the towel stops the ball shooting across the floor and smashing into something!

After resting or sleeping, you need to stretch these muscles to get your feet working again and give you pain relief.

Simple exercises like this really do work.

It is all about stretching those tissues.

A deep plantar fasciitis massage will also help.

Calf stretches held for 30 seconds at a time should be carried out 3 or 4 times a day and can easily be slipped into your daily routine. Take a moment away from your desk, lean against the office wall and stretch those muscles.

Who cares who’s watching!

Another exercise is to grab a towel or large rubber band and hook it round the tops of your toes and with your legs flat, pull back and stretch the underside of your feet.

Hold, release, then repeat.

seated calf stretch
Image Source: POPSUGAR Studios

Once the ice treatment and stretches have started to alleviate the pain, you can then start to slowly get back into your normal exercise routine. Whether it’s a simple walk or a strenuous run, always take it slowly and stop regularly to stretch out your calf and plantar fascia.

Learn your lessons and don’t give up on the stretches as your problem will only take longer to cure.

Plantar Fasciitis Pain Relief

Apart from exercising and stretching here are some other ways to get relief from heel pain.

Insoles For Plantar Fasciitis

It is always worth trying shoe insoles to help relieve your heel pain, although you will obviously experience a tightness within your walking shoes.

Many inserts use a two tier approach including a heel cushion plus support for your arches. Sometimes though the rubbing of the arches can cause more discomfort, so try to pick insoles that will cause less irritation through rubbing but with enough support to help you get relief from plantar fasciitis.

The foam inserts will definitely help support and cushion your heels so it may be worth buying orthotic insoles when you buy your walking shoes. Fitting them will require a slightly larger shoe size to help increase your comfort.

Here Are Some Of The Best Insoles For Plantar Fasciitis.

Do Plantar Fasciitis Night Splints Work?

As we sleep most of us point our feet under the bedclothes which shortens the plantar fascia. This action alone, although you are not aware of it, will not help you cure your heel pain.

Night splints are designed to help you stretch your tendons by keeping your feet at a 90 degree angle. It may sound uncomfortable to wear as you sleep, but as a way of healing your heel pain, this is a really effective and proven way to start.

Pain Relief Using Plantar Fasciitis Injections

An injection of a steroid medication straight into the tender area can provide enough temporary pain relief for the affected area to help heal itself. Some people find this to be a cure whilst others find the pain returns after a short while. Several injections are not recommended as this can cause the plantar fascia to weaken and this may lead to more damage further down the road.

Ultrasound Treatment for Plantar Fasciitis

A study in the Journal of Foot & Ankle Surgery focussed on reducing heel pain by treating sufferers with two ultrasound treatments on their plantar fascia tissue. It was noted that this treatment can reduce pain due to the breakup of scar tissue and possible small fibre nerve interruption. The ultrasound probe vibrates rapidly and breaks down the damaged tissue area. It was noted that this procedure and heel surgery would only be used if traditional options had been explored without success.


Plantar fasciitis is curable and with proper attention including stretching exercises, ice treatment and foot massage, you will be up and running in no time. Choosing the right walking shoes for plantar fasciitis will definitely improve your walking and reduce some of the pain.

The Best Walking Shoes For Plantar Fasciitis

Here are a selection of the best walking shoes for plantar fasciitis sufferers.

You should be looking to buy shoes with nicely padded heels and good arch support.

1. Asics Gel Nimbus

Asics Gel Nimbus Plantar Shoes

2. Salomon XA Pro 3D GTX Hiking Shoes

salomon XA Pro 3D

3. Merrell MOAB 2 Vent

merrell moab 2 vent

4. Salomon Evasion CS

Salomon evasion cs shoe

5. Columbia Conspiracy V

columbia conspiracy v outdry

6. Columbia Peakfreak XCRSN II

Columbia Peakfreak Shoes

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