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The best running shoes for plantar fasciitis
Alleviate aches and pains with these roomy, cushioned and supportive kicks
If you’re experiencing ongoing aches or pain in the bottom of your foot, there’s a good chance you have plantar fasciitis. It’s an affliction shared by many runners — and it can have long-lasting impacts on your training and everyday life. The right running shoes can make a huge difference in alleviating the pain. And while the best shoe for you depends largely on your running form, foot type, and gait cycle, we’ve found that some shoes provide the kind of structure and support to better manage your plantar fasciitis pain
Best shoes for plantar fasciitis
The experts: To help guide our selection of the best shoes for plantar fasciitis, we relied on the expertise of podiatrist and runner Mark Mendeszoon, a spokesperson for the American Podiatric Medical Association, and Luke Van der Feen, a running-specific physiotherapist at Adidas Adizero Boston 13: The perfect holiday shoe in London. While Mendeszoon and Van der Feen didn’t select any of the shoes listed below, they provided a framework to help us recommend models that have proven successful in alleviating some runners’ pain.
Should you run with plantar fasciitis?
According to Van der Feen, his ‘general rule’ is that if your plantar fasciitis pain is less than a 3-4 out of 10 and doesn’t worsen after running, then you can continue running with caution. ‘Focus on shorter, more frequent runs to build tolerance and look to slowly add in faster or longer work once you’ve established a baseline,’ he advises. ‘We need to always be addressing the cause – strength, flexibility, biomechanics and training load – rather than simply resting and hoping for a recovery.’
What to consider
Comfort and fit
There are a number of factors to consider when shopping for a good shoe to alleviate plantar fasciitis pain, and most will vary by individual. But choosing a well-fitting shoe is essential, no matter what brand or model you purchase. Mendeszoon recommends getting a professional fit at a running store — while both sitting and standing — at least once a year.
‘Feet change sizes in length and width and flatten out as we get older,’ he says. ‘Make sure your shoe has enough room so that your toes can move without pressure or tightness. The length of the shoe should be a thumbnail’s distance from the longest toe.Also, make sure that your foot is measured by width. Feet come in different sizes and shapes, and it’s important that the width of your feet is measured so that the shoe has adequate space.’
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Arch support and cushioning
Above all, you need a shoe with high-quality, targeted cushioning — whether you choose a running or non-running model.
‘Arch support reduces plantar fascia strain, especially in people with a reduced medial arch,’ explains Van der Feen. ‘Most modern daily trainers to do an excellent job of offering enough cushioning, but super low stack or racing flats may contribute to pain if you’re not used to them.’
If you can’t find enough cushion in your shoe of choice, you can also consider orthotics. ‘They can reduce tensile forces on the plantar fascia and can improve symptoms,’ says Van der Feen. ‘But they should be used as a temporary solution rather than a cure.’
Midsole stiffness
While super bouncy midsoles can be a lot of run to run on, they’re not always best for people with plantar fasciitis, says Van der Feen. This is because they can cause excessive movement, aggravating the plantar fascia. Instead, look for midsoles that lean towards the firmer side of things to provide stability.
Heel-to-toe drop
Finally, Van der Feen recommends opting for a shoe with a higher heel-to-toe drop (the difference between the heel and forefoot stack), as this can reduce the load on the plantar fascia by decreasing dorsiflexion at toe-off. Dorsiflexion refers to the position your foot is in when it hits the ground. Look for shoes with a drop between 8-12mm or insert a heel wedge, suggests Van der Feen.
Optional GTS version for added stability
To select these shoes, we used input from Mendeszoon and Van der Feen about what kind of shoes are best for alleviating plantar fasciitis pain. According to them, two of the most important features to look for are good cushioning throughout, midfoot or arch support and a higher heel-to-toe drop. The following are all shoes that we have found to provide the comfort runners need while working through plantar fasciitis.
Why trust us?
At Runner’s World, we rigorously test and review hundreds of running shoes each year. Our team of expert testers assess each model over weeks of real-world use — on roads, trails and treadmills — to see how they perform across key areas like comfort, support and durability.
For this guide, we consulted podiatrists and sports medicine experts to understand which shoe features can help alleviate plantar fasciitis pain, such as ample cushioning, structured arch support and a higher heel-to-toe drop. We then combined this insight with our own hands-on testing and in-depth knowledge of the running shoe market to select the models that offer genuine relief without compromising performance.
The best running shoes for plantar fasciitis
Pros
- Maximal cushioning
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Cons
- Not the liveliest ride
Read our full Hoka Clifton 10 review
The Clifton is one of Hoka’s most popular running shoes. Designed for everyday miles, it’s a max-cushioned running shoe that offers ample cushioning and comfort for those with plantar fasciitis.
The 10th anniversary edition impressed our testers, particularly thanks to the improved fit. Hoka has added more space to key areas of the shoe — namely the midfoot and forefoot — to make it more accommodating for a lot more runners. The result is one that is able to carry for you for longer distances, without any discomfort.
The compression moulded EVA midsole isn't too squishy or too firm; rather a balanced ride that finds a comfortable middle ground for easy cruising and longer mileage. Hoka's signature MetaRocker sole also helps to reduce fascia load.
The jacquard upper is supportive yet breathable and with the help of the swoop-back heel counter, it wraps around the foot to provide a snug fit without any hot spots or points of irritation.
| Weight | 278g (M), 227g (W) |
|---|---|
| Stack height | 42mm (heel), 34mm (forefoot) |
| Drop | 8mm |
Pros
- Comfortable cushioning
- g W, 289g M
- Fits true to size
Cons
- Heavy
- More premium price tag
Read our full Asics Gel-Nimbus 27 review
If you’re looking for comfort, there’s no doubt that the Gel-Nimbus 27 delivers. The plush upper, knitted tongue and soft underfoot feel make it a reliable option for easy days, with the 8mm drop easing plantar fascia load.
When it comes to cushioning, the 27th iteration takes things to new heights – quite literally – packing in 2mm more stack height than the v26. While this contributes to that aforementioned comfort, some testers did note that they found the cushioning slightly blocky and lackluster; fine for easy days, and capable of handling a lot of miles, but not something you'd use for any form of speed work.
| Weight | 303g (UK size 8.5) |
|---|---|
| Stack height | 44mm (heel), 36mm (forefoot) |
| Drop | 8mm |
Pros
- Updated upper is more breathable than v31
- Smooth ride
- Supportive
Cons
- Not built for speed
Advertisement - Continue Reading Below We earn a commission for products purchased through some links in this article, offering a very comfortable experience and firm support. The Gel-Kayano 32 is no different. It features what Asics calls ‘adaptive stability’ which activates support only when needed. Historically, stability shoes would put a firm piece of plastic under the arch to prop up the medial side of the foot to prevent it from collapsing. In the Gel-Kayano 32, Asics goes the other way, using softer, bouncier foam at the midfoot to guide you into position after landing. The result is a balanced, cushioned ride that keeps the foot steady.
Enhancing an already plush 40mm stack height, a bubble of silicone PureGel in the heel adds extra cushioning. The double-padding creates a pillowy underfoot feel, unlike any stability shoe we’ve tested. For added support, an updated mesh upper and tongue wing construction provides just the right amount of structure to guide your foot through each step.
| Weight | 260g (W), 300g (M) |
|---|---|
| Stack height | 40mm (heel), 32mm (forefoot) |
| Drop | 8mm |
| Type | Stability |
Pros
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- Plush cushioning
- Runners World US
Cons
- Best Garmin deals
Read our full Brooks Glycerin 22
The Glycerin has always been Brooks’ 'super soft' shoe — a premium daily trainer boasting ample amounts of cushioning. But the v22 marks something of a new era for the brand, seeing a departure from Brooks' DNA Loft v3 foam in favour of the brand's new supercritical DNA Tuned foam. It’s still nitrogen-infused, but it essentially allows for the creation of different size cells within the same foam: larger cells in the heel and midfoot area to offer cushioning and softness, and smaller cells in the forefoot for responsiveness and 'pop’.
The result is one that heel strikers especially will love. The larger cells of foam in the heel offer a Goldilocks balance of cushioning that's not too squishy but not too firm. From there, you smoothly transition through your gait onto the forefoot where the smaller cells take effect, promoting a responsive toe-off.
The shoe fits true to size, with plenty of room in the toebox and a new engineered double jacquard knit upper that wraps around the foot securely. The heel cup feels stable yet mildly flexible and there's ample padding around the heel collar, though the tongue is perhaps a little too padded.
The Glycerin 22 is also available in Brooks' GTS version (go-to support) with additional GuideRails support.
| Weight | 258g (W), 289g (M) |
|---|---|
| Stack height | 38mm (heel), 28mm (forefoot) |
| Drop | 10mm |
| Type | Neutral |
Pros
- Offers a stable, responsive ride
- The Running Room
Cons
- Less cushioned in forefoot
The Wave Rider has long been Mizuno’s neutral do-it-all shoe, and the Wave Rider 28 promises an even smoother ride with more breathability than its predecessor. The latest Wave Rider is a fairly modest revision of the previous model, but that’s fine by us: RW testers loved the Wave Rider 27 for its sporty, responsive ride and ability to dissipate impact forces, especially at the heel.
The biggest change is a small dose of Mizuno’s new ultralight Enerzy NXT foam in the heel. Switching to a lighter, softer foam in that spot shaves a few grams off the shoe, while bolstering the cushion where most runners touch down first.It also features a new jacquard mesh upper design that strives for better breathability than its predecessor, plus an upturned heel counter to make the shoe easier to slide on and off your foot.
The other key components of the Wave Rider remain in place: The PEBA wave plate returns, adding stability and pep, as does the primary layer of Enerzy foam padding. We’d expect the same type of moderately cushioned and responsive ride that we’ve come to expect from this shoe.
| Weight | 269g |
|---|---|
| Stack height | 37.5mm (M), 38mm (W) |
| Drop | 12mm |
| Type | Neutral |
FAQs
What causes plantar fasciitis and why is it such a problem for runners?
Plantar fasciitis involves inflammation of the plantar fascia — a thick band of non-elastic tissue that runs across the bottom of the foot and connects the heel bone to the toes, Mendeszoon says. ‘The impact of running places incredible stress on the foot; during heel strike, up to eight times a person’s body weight is absorbed by the foot.’ Because the plantar fascia isn’t very forgiving and doesn’t stretch, those repetitive forces cause microtears at the heel bone connection point.
‘To run one mile, the average person will take approximately 1,500 steps,’ Mendeszoon says. ‘So the best analogy for the repetitive forces that cause plantar fasciitis is as if you were picking at a scab which continues to cause small bleeding and thus more scab or (scar tissue) — which is even more inelastic than the original tissue.’
Can using different running shoes help or hinder plantar fasciitis?
According to Van der Feen, switching to a minimalist or unstable shoe often worsens plantar fasciitis, especially if done too quickly. ‘There is some evidence to suggest that having a shoe rotation may reduce cumulative tissue stress,’ he adds.
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