Discover the best running shoes for plantar fasciitis relief & support. Improve your stride, reduce pain, and hit the pavement in comfort & style! ๐โโ๏ธ๐โ
Running is a popular form of exercise that provides numerous health benefits, but for those suffering from plantar fasciitis, it can be a painful experience. Plantar fasciitis is a common foot condition caused by inflammation of the plantar fascia, a thick band of tissue that connects the heel to the toes.
This inflammation can result in sharp pain in the heel, making it difficult for sufferers to enjoy their favorite physical activities. The good news is that wearing the right running shoes can make a significant difference in alleviating this pain. In this article, weโll explore the best running shoes for plantar fasciitis in 2023, helping you to choose the perfect pair for a pain-free run.
How to relieve plantar fasciitis?
Here are some effective steps to help relieve plantar fasciitis pain:
Wear comfortable and supportive shoes. Choose shoes that provide cushioning and stability, especially in the heel and arch. Look for shoes labeled as motion control, stability, or low-drop. Gel inserts can also help reduce pain.
Stretch and strengthen your feet. Do simple stretches like flexing your feet up and down, spreading toes apart, and curling toes under. Use a foot roller or lacrosse ball to massage tight areas. Strengthen arches and toes with exercises.
Apply ice. Apply an ice pack to the bottom of your foot, especially the heel, for 15-20 minutes at a time, a few times daily. This can reduce inflammation.
Rest your foot. Give your foot adequate rest as much as possible. Limit high-impact activities and exercise. Taking weight off the foot can speed healing.
Use orthotics or brace. Over-the-counter orthotics or a custom orthotic brace can help stabilize the foot and relieve pressure on the plantar fascia. Bracing or strapping the foot may also provide relief for some.
Take anti-inflammatory medications. Such as ibuprofen or naproxen to reduce pain and swelling. Acetaminophen can also help with the pain.
See a physical therapist. A physical therapist can teach specific exercises to strengthen the plantar fascia and arches. Manual techniques may also help loosen tight fascia. Physical therapy is very effective for chronic plantar fasciitis.
Consider corticosteroid injections. Steroid injections are useful for severe or persistent plantar fasciitis. They help reduce inflammation in the plantar fascia. Injections have a moderate success rate, and symptom relief lasts 4-6 months.
8 Proven Methods to Relieve Plantar Fasciitis
| Method | Description | Rating (1-5) |
|---|---|---|
| Choose supportive shoes | Opt for shoes that offer excellent cushioning and stability, particularly in the heel and arch areas. Look for labels like motion control, stability, or low-drop. Gel inserts can further alleviate pain. | 5 |
| Engage in foot stretches | Place an ice pack on the bottom of your foot, focusing on the heel area, for 15-20 minutes several times a day. This helps minimize inflammation. | 4 |
| Apply ice therapy | Over-the-counter orthotics or custom braces can help stabilize the foot and relieve pressure on the plantar fascia. Bracing or strapping the foot may also offer relief for some individuals. | 3 |
| Prioritize foot rest | Ensure your foot receives ample rest as much as possible. Limit high-impact activities and exercise to speed up the healing process. | 4 |
| Utilize orthotics or braces | Steroid injections can benefit severe or persistent plantar fasciitis, as they help reduce inflammation in the plantar fascia. These injections typically have a moderate success rate, with symptom relief lasting 4-6 months. | 4 |
| Take anti-inflammatory medications | Use medications like ibuprofen or naproxen to diminish pain and swelling. Acetaminophen can also help manage pain. | 3 |
| Consult a physical therapist | A physical therapist can provide specific exercises to strengthen the plantar fascia and arches. Manual techniques may also help loosen tight fascia. Physical therapy is highly effective for chronic plantar fasciitis. | 5 |
| Consider corticosteroid injections | Place an ice pack on the bottom of your foot, focusing on the heel area, for 15-20 minutes several times a day. This helps minimize inflammation. | 2 |
Best Running Shoes for Plantar Fasciitis in 2023
If you suffer from plantar fasciitis, the inflammation of the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes, choosing the proper running shoes is critical. The wrong shoes can aggravate your symptoms and lead to chronic pain or injury.
In 2023, several high-quality running shoe options were designed with plantar fasciitis in mind. These shoes provide extra cushioning, support, and stability in the right areas to reduce pressure on the plantar fascia and heel. While traditional shoes may have provided some relief, these plantar fasciitis-focused shoes are engineered from the ground up for pain-free running.
ASICS Gel-Kayano 29
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The ASICS Gel-Kayano series has long been a favorite among runners with plantar fasciitis, and the 29th iteration is no exception. These shoes offer exceptional support and cushioning thanks to their combination of FlyteFoam and GEL technology in the midsole. The Dynamic DuoMax Support System enhances stability, while the redesigned mesh upper provides a comfortable, breathable fit. The Gel-Kayano 29 is excellent for runners seeking a reliable, supportive shoe to minimize plantar fasciitis pain.
ASICS Gel-Kayano 29 Features
FluidRide midsole. ASICSโ signature Gel and FluidRide technologies provide cushioning for impact absorption and responsiveness at toe-off. The Gel-Kayano 29 features its softest and most cushioned midsole for comfort and high-mileage durability.
Guidance Trusstic. A firm heel counter helps guide the foot through its natural gait and range of motion. It prevents excess twisting that could lead to overpronation or supination.
Updated FlyteFoam midfoot. FlyteFoam provides more cushioned and responsive cushioning across the arch and metatarsal heads. Itโs 20% lighter than previous versions for a smooth, fast-feeling transition.
Updated rearfoot geometry. The heel geometry and gel cushioning have been revised to broaden the support base for improved stability, especially for runners with wider feet.
Ultra-light and supportive mesh. A customizable lace upper uses a splint-like stiffener and synthetic overlays on a breathable, stretchy mesh. It provides lockdown with minimal weight for a sock-like fit.
Guidance Line. Subtle l grooves guide the foot into a proper gait and help prevent excess splaying or twisting. They enhance the natural motion of the foot.
Brooks Adrenaline GTS 22
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The Brooks Adrenaline GTS 22 is another solid option for runners with plantar fasciitis. This shoe features the brandโs signature GuideRails support system, which helps to keep your feet properly aligned and reduce the strain on your plantar fascia. The DNA LOFT cushioning in the midsole offers a plush, responsive ride, while the engineered mesh upper ensures a secure and breathable fit. With its blend of support and comfort, the Adrenaline GTS 22 is well-suited for those struggling with heel pain.
Brooks Adrenaline GTS 22 Features
Engineered mesh upper. A lightweight, breathable, flexible mesh upper with fused overlays delivers a close, locked-down, cushioned fit. It keeps feet dry and comfortable through high mileage.
Gel-infused midsole. Brooks uses a proprietary gel cushioning formula featuring larger gel pods for impact protection and an energetic ride. Cushioning is targeted under the forefoot and heel.
Firmer medial POST. A medial POST helps stabilize the midfoot as the foot lands and pushes off. It controls excess motion without being overly stiff.
Guidance Trusstic. The marked Trusstic system helps guide the midfoot into a natural gait and prevents collapse or excess splaying. Subtle flex grooves also improve lateral motion.
Integrated Molded Rubber Toe Box. A seamless and rockered forefoot toe box provides a flexible ground feel with a molten rubber outsole. It offers a ground feel and uphill push without pain points.
STANDARD (D/W) last. The GTS 22 is available on the standard and wide/extra wide LAST for best fit and support based on foot type. STANDARD suits are normal to wider feet.
Stability with moderate cushioning. The GTS 22 provides mild stability for overpronation with cushioned yet responsive Gel and EVA padding rather than a full plate. Cushioning is moderate but not maximal.
Hoka One One Bondi 7
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Known for their maximalist cushioning, Hoka One One shoes are popular for runners seeking extra comfort and shock absorption. The Bondi 7 is the most cushioned road shoe, featuring a full-length EVA midsole for exceptional impact protection. The Meta-Rocker technology promotes a smooth, natural stride, while the breathable mesh upper and padded tongue ensure a comfortable fit. For plantar fasciitis sufferers who prefer a highly cushioned shoe, the Bondi 7 is a top contender.
Hoka One One Bondi 7 Features
Maximum cushioning. HokaOneOne is known for shoes with extreme cushioning, and the Bondi 7 delivers 43mm of stack height and a soft, pillowy ride. This provides unparalleled impact protection for high mileage or recovery running.
Rocker sole. A rocker sole allows the foot to roll through the gait cycle naturally. This enhances springiness, mobility, and an energetic feel. The rocker also reduces pressure points under the ball of the foot.
Clifton-style straighter last. The Bondi uses a straighter and lower profile last, similar to the popular Clifton model. This provides simplicity, flexibility, and a natural feel rather than an exaggerated toe box.
BRIDGE technology. Hokaโs BRIDGE technology uses a firmer, more supportive core with a softer rim. This combination of support and cushioning is ideal for durability and responsiveness at faster speeds or uphills.
Lightweight mesh upper. A Stretch mesh upper with synthetic overlays provides breathability, flexibility, and snug heel hold with minimal excess weight. This keeps feet dry, comfortable, and securely in place mile after mile.
Durable outsole. A high-abrasion rubber outsole gives the Bondi 7 durable and grippy traction suitable for roads or light trails. It prevents excess wear even at high volumes.
New Balance Fresh Foam 1080v11
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The New Balance Fresh Foam 1080v11 balances responsive cushioning and stability. Fresh Foam delivers plush comfort while stability features guide the foot into a natural gait. Flexibility and security are combined for versatile daily training.
Fresh Foam midsole. The Fresh Foam midsole provides responsive cushioning and energy return. Itโs flexible, grippy, and designed for comfort and speed.
Stability frame. An external heel counter and firm medial post provide stability and support without excess stiffness. This is ideal for mild to moderate overpronation or plantar fasciitis.
10mm heel-to-toe offset. The 1080v11 has a slightly lower offset for a more natural gait. But it still provides structure in the midfoot and rearfoot compared to traditional stability shoes.
Vibram outsole. Provides durable traction for various terrain and conditions, including roads, dirt trails, and wet environments. Itโs designed for stability without compromise.
Room for a custom orthotic. An open midfoot design allows room for custom orthotics or mobility aids for specific conditions like plantar fasciitis.
Breathable mesh upper. New Balance uses a flexible, lightweight, moisture-wicking mesh upper that helps keep feet dry and comfortable during runs of any length.
Rebound foam collar. The foam collar is padded with rebound foam for impact absorption, shaping support, and preventing rubbing.
Running shoe for mild to moderate overpronation. The 1080v11 can adequately stabilize overpronated feet or those with moderate supination. Itโs not meant for excessive motion controlโmoderate pronation without pain or injury.
Saucony Guide 14
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The Saucony Guide 14 provides a cushy yet secure ride through PWRRUN cushioning and moderate stability. Responsive foam and guidance align the foot for high mileage comfort without constraint. Flexibility and support unite in this versatile trainer.
Saucony Guide 14 Features
PWRRUN Dual Density cushioning. Sauconyโs proprietary cushioning foam at the midfoot provides responsive cushioning and energy return. It reduces impact while transitioning into toe-off.
GGR 8 foam. Sauconyโs high-performance 8mm thick foam at the rear foot delivers cushioning impact protection for a smooth, easy ride.
Geomatrix upper. An engineered mesh upper with fused overlays provides breathability, flexibility, and a glove-like fit with support. It keeps feet dry and comfortable.
6mm heel-to-toe offset. A 6mm offset enables a natural gait with a ground feel and encourages active motion control mechanisms in the foot. Itโs secure but not overly stabilizing.
ARC+ platform. Sauconyโs Advanced Running Crafted (ARC+) platform delivers ride quality focused on responsiveness, cushioning, and performance for a seamless combination of comfort and speed.
ISOFIT lacing system. Lace savers and interior eyelets provide a secure, customized, and locked-down feel using minimal laces. The foot is well-supported with minimal constriction.
PWRPAD+. Reinforced high-wear underfoot pads provide durable traction and grip for a safe, stable ride on roads or trails.
Motion control. The ARC+ platform and moderate offset deliver mild stability, ideal for moderate overpronation or plantar fasciitis. This shoe wonโt excessively flatten the medial arch, which some motion-control shoes can do.
On Cloud 2.0
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The On Cloud 2.0 combines plush cushioning and a lightweight feel. Dual-layer EVA and grippy outsole cushion impacts while enabling performance. Breathable mesh and decoupled construction keep the foot comfortable, cool, and free. Lightweight solace with every stride.
On Cloud 2.0 Features
Dual-layer injection molded EVA midsole. Onโs proprietary EVA and PU materials provide responsive cushioning at minimal weight. The midsole adapts to each stride for comfort and performance.
Lightweight PLATE construction. An injection molded ground feel plate adds light flex grooves for ground feel, toe flex, and a slightly awkward lift at push-off. This unique geometry leads to a smooth and efficient gait.
Shrouded Layers. Five layers include a compression layer, padding layer, platform layer, ground feel layer and bottom layer. These seamlessly adjust for flexibility and an engaging ride.
Decoupled heel. The heel and forefoot share a border rather than linking directly, so they flex differently to meet the demands of push-off and landing. This provides greater comfort and energy efficiency.
Breathable mesh upper. A mesh upper with puffed veiner overlays offers flexibility, comfort, and natural airflow to keep feet cool and cushioned during runs.
Snug, secure and simple closure. An integrated tongue and tab with Velcro straps provide sufficient lockdown without tightness.
Mizuno Wave Rider
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The On Cloud 2.0 combines plush cushioning and lightweight feel. Dual-layer EVA and grippy outsole cushion impacts while enabling performance. Breathable mesh and decoupled construction keep the foot comfortable, cool, and free. Lightweight solace with every stride.
Mizuno Wave Rider Features
Wave Rider platform. Mizunoโs industry-leading Wave platform provides cushioning and responsiveness tuned for high mileage. The Wave Rider features its softest, most cushioned platform for comfort and durability.
Ribbed Wave pedicle. Vertical ribs along the length of the midsole enhance resilience and power transfer for faster speeds with minimal compromise in cushioning.
Advanced U4ic. An ultra-lightweight and flexible single-layer mesh upper molded with overlays to provide comfort, support, and containment without excess weight. Breathability allows for cool and dry feet mile after mile.
SR Touch. A sticky rubber SR Touch outsole delivers durable gripping traction on roads, dirt, and wet surfaces. It provides safety and performance on a variety of terrains.
Lightweight and durable. This shoe balances responsiveness and cushioning with lightweight performance and durability. It cushions significantly but does not feel overly heavy or slow.
Lacks stability shank. The Wave platform is cushioned but not stable for severe overpronation or those needing strong medial support. So this shoe suits moderate overpronation, limited supination, or neutral runners.
Conclusion
In 2023, innovative and supportive running shoe options are designed to relieve plantar fasciitis and keep you running pain-free. Brands like Hoka One One, Brooks, Asics, Altra, New Balance, and Saucony continue advancing cushioning, flexibility, and stability technologies. These engineering marvels provide a smooth and secure ride at every pace.
Though plantar fasciitis can be difficult to manage, the right running shoes make a difference. Look for stability, motion control, or low-profile shoes that emphasize cushioning, support, and comfort over speed. Features such as dual-density midsoles, GUIDANCE lines, fresh foams, wave plates, and rocker soles are tuned to reduce stress on the plantar fascia.
With options at every price point and for road, trail, or everyday running, you can stay mobile while protecting your foot. As recovery progresses, some shoes even convert from platform to flexibility or provide removable inserts. There are no more excuses when it comes to running pain-free.
Pain from plantar fasciitis is no match for innovative engineering and design. The shoes featured here provide security, solace, and the thrill of the run without compromise. Find supportive shoes that feel as good as they perform and never be limited by pain again. Happy running โ and remember, every mile brings you closer to forever running free from pain. The future is here at last.
References
The 13 Best Running Shoes for Plantar Fasciitis of 2023
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11. Mizuno Wave Rider. The Mizuno Wave Rider has gone through several iterations, all in the name of progress. Runners with plantar fasciitis can still go the distance with the โฆ
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.