As a runner, you know that plantar fasciitis hampers your performance. Even worse it could prevent you from running. With the right treatment, which includes managing your running shoes, you can beat the dreaded condition. There are many possible causes for plantar fasciitis. Recent studies indicate that plantar fasciitis occurs when the plantar fascia thickens and the collagen fibers degenerate or weaken. This is caused by stress and tears to the plantar fascia. Over-pronation and weakened foot muscles are believed to be the main culprits. They result in the plantar fascia being subjected to a pulling strain that stresses the plantar fascia attachment at the heel.
Sometimes the best running shoes for plantar fasciitis is simply changing to different running shoes. When strengthening muscles, repeating the same exercise, at the same level of intensity, does nothing to promote muscle enhancement. Altering exercises and increasing training intensity forces muscles to adapt. As long as you avoid over-training, your muscles adapt by becoming stronger. Over-training leads to muscle degeneration and injuries.
Changing your running shoes will alter the way in which your foot muscles are worked and thereby strengthen them and help prevent injuries such as plantar fasciitis. Mixing up your run with trail running will further promote muscle enhancement because of the muscles being subjected to new stimuli. At the same time, the change in footwear will prevent harmful repetitive stress. The most important aspect in changing your running shoes is that you do change them.
The best running shoes for plantar fasciitis will strengthen your foot and calf muscles, minimize stress on the plantar fascia and absorb impact. Any type of runner can benefit from running with minimalist shoes at a lower volume to which they normally run.
It is a good supplementary exercise for strengthening muscles, ligaments and tendons that have been underused by years of wearing shoes. With that in mind which type of shoe is best? Cushioned trainer? Stability or motion control shoe? Performance trainer? Racing flat? Because people’s feet can vary greatly, it depends on the individual. That is why some people are adamant that minimalist shoes are best and others converse shoes with arch support to be best.
Regardless of foot structure, it is best to run with different types of running shoes. You are less likely to succumb to overuse injuries due to the fact of your gait habits and foot strikes change slightly in different shoes. The best running shoes for plantar fasciitis and in general are the ones that fit best, feels the most comfortable and address your own individual needs when running. Barefoot running is best suited to some individuals but not everyone.
The combination of a pair of shoes that fit properly and some supplementary strengthening work, in the form of barefoot running or training in minimalist shoes, will keep your feet happy and the risk of plantar fasciitis and other injuries minimal.
ASICS GEL-Noosa Tri 10 Running Shoe
The redesigned upper features a seamless construction and open breathable mesh to enhance comfort for an enjoyable run. The shoe features stability and support to correct over-pronation. Further design elements enhances gait efficiency, cushioning, durability and traction on wet surfaces. Optional elastic laces make it quick and easy to put the shoe on securely. Comfort and efficiency from heel to toe. Definitely one of the best running shoes for plantar fasciitis.
Size 5 through 13, medium width. Weight: 9.9 oz. Heel Height: 20.5mm. Forefoot Height: 10.5mm.
Merrell Bare Access Arc 4 Running Shoe
Ideal for distance running and trails the Bare Access Arc 4 gives you the barefoot feeling when running. The breathable mesh upper hugs your feet and keeps them cool and fresh. Made with a Vibram rubber outsole for stability and comfort, EVA midsole and 8mm cushioning. The Merell Bare Access Arc 4 is ideal for strengthening your feet and calf muscles to help with plantar fasciitis.
Size 5 through 11, medium width. Heel Height: 12.7mm Forefoot Height: 12.7mm.
ASICS GEL-Kayano 21 Running Shoe
Stretchable materials adapts to the runner’s foot for a customized fit. The GEL Cushioning System in the rear and forefoot absorbs impact while running. Gender specific cushioning features a lower-density top layer in the midsole, allowing female runners to better enjoy the benefits of midsole compression. The women’s model has 3mm additional padding to relieve achilles tendon tension. The Women’s Asic Kayano 21 weighs in at only 8.9 ounces. Performance is great on asphalt and concrete streets but only good on basic trails.
Size 5 through 13, medium width. Heel Height: 24mm. Forefoot Height: 11mm.
Salomon XR Mission Running Shoe
The shoe has a gender specific design. It is comfortable over rocks, lightweight, (11.5 ounces) flexible, with good arch support. The toe box is roomy and allows your toes to splay out. Protective toe caps gaurd against injuries from bumps and abrasions. The EVA midsole provides effective cushioning. The midsole is very rugged and has thermoplastic urethane inserts that provide a barrier against sharp rocks. The Contragrip rubber outsole provides excellent traction and shock absorption on a variety of surfaces.
Size 5 through 12, medium width. Heel Height: 20mm. Forefoot Height: 10mm.
K-Swiss Tubes Run 100 Running Shoe
The outsole is made from a high density rubber compound that is very durable. The midsole and insole are both made from EVA for cushioning and comfort. The mesh breathable upper keeps your feet cool and comfortable on long runs. The K-Swiss Tubes 100 features “Stay-laces” to keep the laces tied for your entire run. Overall it is a comfortable, performance enhancing running shoe that can help alleviate plantar fasciitis.
Size 5 through 11, medium width. Weight:12 oz.
ASICS GEL-Kayano 21 Running Shoe
Stretchable materials adapts to the runner’s foot for a customized fit. They can really go the distance with a high abrasion outsole. The GEL Cushioning System in the rear and forefoot absorbs impact while running. Performance is great on asphalt and concrete streets but only good on basic trails.
Size 6 through 16, medium through extra wide. Weight 10.9 oz. Heel Height: 22mm. Forefoot Height: 12mm.
Merrell Trail Glove 3
It’s Vibram outsole grips rough terrain to help prevent slipping. The Omni-Fit lacing system cleverly conforms the shoe to the shape of your feet for a glove-like fit. It has trail specific features such as a rock plate in the heel and forefoot to protect against pointy rocks under your feet.
The mesh layer upper is ultra breathable and sheds water really well. The sole is zero drop with a 10.5mm stack height that allows for a midfoot strike. The MBound midsole has 4mm of cushioning for comfort over long distances. Designed with a classic Merrell’s fit-wide in the forefoot and glove-like through the midfoot to the heel, it is very comfortable and lightweight.
Size 7 through 15, medium width. Weight: 7.0 oz. Heel Height: 10.5mm. Forefoot Height: 10.5mm
ASICS GT 2000 3
The Fluidride system is designed to transfer energy from a heel strike into the forefoot for additional power. Enhanced gait efficiency comes from the vertical flex groove guidance line. The gel cushioning systems in the front and rearfoot attenuates shock during impact and toe-off phases.
Size 6 through 17, medium width. Weight: 10.7 oz. Heel Height: 22mm. Forefoot Height: 12mm.
Salomon Men’s Speedcross 3 Trail Running Shoe
As you would expect, this shoe has very good traction and is very durable. It is designed to protect against injuries that could easily arise from running technical trails. Loaded with performance enhancing features, running trails with the Salomon Speedcross 3 will have you on an exhilarating ride.
Size 7 through 14, medium width. Weight 12.15 oz. Heel Height: 20mm. Forefoot Height: 9mm.
Did you know?
When you are running the pressure on your feet can be four times as much as your body weight. Make an investment in your health and acquire the best running shoes for plantar fasciitis.