Plantar fasciitis is a common foot condition that affects millions of people worldwide. It’s caused by inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. If you suffer from plantar fasciitis, you know how critical it is to wear the right shoes—especially if you’re a runner. Wearing the wrong running shoes can exacerbate the pain and even lead to further injury. This article will explore the worst running shoes for plantar fasciitis and what to avoid when choosing footwear.
What is Plantar Fasciitis?
Before diving into the list of shoes, it’s important to understand the condition itself. Plantar fasciitis causes stabbing pain, typically near the heel. This pain is often worse in the morning or after periods of inactivity. Running or standing for long periods can worsen the condition, making proper footwear crucial for relief.
When it comes to choosing running shoes, the goal is to reduce the strain on your plantar fascia and offer support for your foot’s arch. Shoes that fail to provide these features can make your condition worse.
Key Factors in Choosing Running Shoes for Plantar Fasciitis
Before identifying the worst running shoes for plantar fasciitis, it’s essential to understand what makes a shoe suitable for someone suffering from this condition. A good running shoe for plantar fasciitis should provide:
- Arch support: Proper arch support is critical to alleviate pressure on the plantar fascia.
- Heel cushioning: Cushioning in the heel helps reduce the impact when your foot strikes the ground.
- Stability: A stable shoe minimizes excess movement, which can exacerbate plantar fasciitis.
- Shock absorption: Adequate shock absorption can help disperse the impact that would otherwise strain your foot.
Now, let’s move on to the characteristics of the worst shoes for plantar fasciitis.
Characteristics of the Worst Running Shoes for Plantar Fasciitis
Not all shoes are created equal, and certain types of shoes can make plantar fasciitis worse. A shoe that lacks the necessary support or cushioning can cause additional strain on the plantar fascia. Below are the primary characteristics of running shoes that are bad for plantar fasciitis:
- Lack of Arch Support: Shoes that offer little to no arch support are one of the biggest culprits for exacerbating plantar fasciitis. These shoes fail to distribute your body weight evenly, putting excessive pressure on your plantar fascia.
- Minimal Cushioning: Cushioning, particularly in the heel area, is vital for absorbing shock during each stride. Shoes that lack cushioning make it harder for the foot to absorb impact, leading to more stress on the heel and the plantar fascia.
- Rigid Sole: A rigid sole can prevent your foot from moving naturally, which increases tension in the plantar fascia. Flexibility in the sole is important to allow the foot to bend properly during the running gait.
- High Heel-to-Toe Drop: While some people benefit from a higher heel-to-toe drop, others find that it worsens their plantar fasciitis. A high drop increases pressure on the forefoot, which can lead to pain and inflammation.
- Improper Fit: A shoe that doesn’t fit well will force your foot to move unnaturally inside the shoe, leading to additional stress on the plantar fascia.
- Overly Flexible Shoes: Shoes that are too flexible, such as minimalist or barefoot running shoes, often lack the stability and support needed to help with plantar fasciitis.
- Worn-Out Shoes: Even if a shoe originally had the right features, if it’s too worn out, it will no longer provide the necessary support or cushioning. Shoes that have lost their structure can make plantar fasciitis worse.
Now that we’ve identified the features of bad running shoes for plantar fasciitis, let’s take a closer look at specific types and brands of shoes that fit these negative categories.
Types of Running Shoes to Avoid for Plantar Fasciitis
1. Minimalist or Barefoot Running Shoes
Minimalist running shoes have become a popular trend over the past decade, but they are not suitable for people with plantar fasciitis. These shoes typically offer little to no cushioning or arch support, and they force your foot to rely entirely on its natural mechanics. While this might sound beneficial in theory, the lack of support can strain your plantar fascia and lead to further injury.
Why They’re Bad:
- No Arch Support: Minimalist shoes often have little to no built-in arch support, which can aggravate plantar fasciitis.
- Lack of Cushioning: Without enough cushioning, the heel absorbs too much shock, causing more pain.
- Low Durability: Minimalist shoes often wear out quickly, further reducing the support they provide.
2. Flat Running Shoes
Flat running shoes that lack a significant heel-to-toe drop are another type of shoe to avoid if you have plantar fasciitis. Flat shoes do not provide the necessary arch support or heel cushioning, making them a poor choice for people suffering from this condition.
Why They’re Bad:
- Lack of Heel Support: Flat shoes offer little heel cushioning, which can worsen the heel pain associated with plantar fasciitis.
- No Arch Support: These shoes often don’t have any built-in arch support, leading to additional strain on the plantar fascia.
3. Lightweight Running Shoes
Lightweight running shoes are designed for speed and flexibility, but they often compromise on support and cushioning to reduce weight. These shoes are typically built with minimal materials, which can be a nightmare for someone suffering from plantar fasciitis.
Why They’re Bad:
- Minimal Cushioning: Lightweight shoes often lack sufficient cushioning in the heel and forefoot.
- Poor Arch Support: Lightweight shoes usually don’t offer much arch support, leading to more strain on the plantar fascia.
- Less Durability: Lightweight shoes wear out quickly, reducing the already minimal support they provide.
4. Overly Flexible Running Shoes
Flexibility in a shoe is important for a natural gait, but overly flexible running shoes can be harmful to people with plantar fasciitis. Shoes that bend too much in the midfoot or heel area do not provide enough stability or support, which can worsen plantar fasciitis symptoms.
Why They’re Bad:
- Too Much Flexibility: Overly flexible shoes allow too much movement, which can exacerbate the condition.
- Lack of Stability: Without stability, your foot is more likely to move in ways that stress the plantar fascia.
5. Running Shoes with Narrow Toe Boxes
Running shoes with narrow-toe boxes are not suitable for people with plantar fasciitis. When your toes are cramped together, it affects the natural alignment of your foot, leading to additional pressure on the plantar fascia.
Why They’re Bad:
- Restricted Movement: Narrow toe boxes restrict the natural movement of your toes and foot, putting more strain on the plantar fascia.
- Pressure on the Forefoot: A narrow toe box can create pressure on the forefoot, leading to further pain and discomfort.
6. High Heel-to-Toe Drop Running Shoes
While many people with plantar fasciitis benefit from a moderate heel-to-toe drop, running shoes with an excessively high drop can exacerbate the condition. A high drop increases the pressure on the forefoot, which can lead to pain and inflammation in the plantar fascia.
Why They’re Bad:
- Increased Forefoot Pressure: A high heel-to-toe drop shifts pressure to the forefoot, which can irritate the plantar fascia.
- Unnatural Foot Position: Shoes with a high heel drop can alter your foot’s natural position, leading to more strain on the fascia.
7. Worn-Out Running Shoes
It’s tempting to keep wearing a pair of shoes long after they’ve worn out, especially if they were once comfortable. However, worn-out shoes lose their structural integrity, which can be detrimental to someone with plantar fasciitis.
Why They’re Bad:
- Lost Cushioning: The cushioning in running shoes degrades over time, offering less shock absorption.
- Decreased Support: As shoes wear out, they lose the ability to support your foot’s arch and heel, which can worsen plantar fasciitis.
Popular Running Shoe Brands to Avoid for Plantar Fasciitis
Now that we’ve covered the general types of shoes to avoid, let’s look at some popular running shoe brands and models that are not suitable for people with plantar fasciitis. Keep in mind that while these brands make some shoes that are bad for plantar fasciitis, they may also offer other models that are more appropriate. Always make sure to check the individual features of any shoe you’re considering.
1. Vibram FiveFingers
Vibram FiveFingers are well-known minimalist shoes that are designed to mimic barefoot running. While they may appeal to some runners for their natural feel, they are not suitable for people with plantar fasciitis due to their lack of cushioning and support.
Why They’re Bad:
- No Cushioning: Vibram FiveFingers offers minimal to no cushioning, which can increase heel pain.
- Lack of Arch Support: These shoes do not provide any arch support, which can exacerbate plantar fasciitis.
2. Nike Free Series
Nike’s Free series is another popular line of minimalist running shoes. These shoes are designed for a natural running experience but often lack the necessary support for those with plantar fasciitis.
Why They’re Bad:
- Minimal Arch Support: Nike Free shoes have very little arch support, which is a key factor in preventing plantar fasciitis pain.
- Limited Cushioning: The cushioning in these shoes is minimal, particularly in the heel area.
3. Converse All-Stars
While Converse All-Stars are not specifically running shoes, many people wear them for casual runs. However, these shoes are flat, lack cushioning, and offer no arch support, making them a terrible choice for anyone with plantar fasciitis.
Why They’re Bad:
- Flat Sole: The flat sole of Converse shoes offers no arch support, which can worsen plantar fasciitis symptoms.
- No Cushioning: Converse shoes have very little cushioning, especially in the heel.
4. Hoka One One Bondi (Old Models)
Hoka One One is known for its maximalist shoes with extra cushioning, but some of the older Bondi models have a high heel-to-toe drop and lack the necessary arch support for people with plantar fasciitis.
Why They’re Bad:
- High Heel Drop: Some older Bondi models have a high heel-to-toe drop, which can put extra pressure on the forefoot.
- Poor Arch Support: Older models do not provide enough arch support for people with plantar fasciitis.
5. Adidas Ultraboost
The Adidas Ultraboost line is popular for its comfort and style, but it’s not the best option for runners with plantar fasciitis. While it offers decent cushioning, it lacks the necessary stability and arch support.
Why They’re Bad:
- Lack of Arch Support: The Ultraboost doesn’t offer enough arch support, which is crucial for plantar fasciitis sufferers.
- Too Flexible: The shoe’s design allows for too much flexibility, which can lead to overpronation and plantar fasciitis flare-ups.
Conclusion
Choosing the wrong running shoes can significantly worsen plantar fasciitis. Whether it’s minimalist shoes that lack cushioning and support or overly flexible shoes that don’t offer enough stability, the wrong footwear can cause unnecessary pain and prolong the healing process. When shopping for running shoes, avoid the types and brands listed above, and look for options that offer adequate arch support, heel cushioning, and stability.
Investing in the right pair of running shoes can make a world of difference for someone suffering from plantar fasciitis. By avoiding the worst running shoes for plantar fasciitis and choosing supportive, cushioned footwear, you can alleviate pain and enjoy running without the fear of exacerbating your condition. Always consult with a healthcare professional to ensure that your shoe choice is tailored to your specific needs.