Arch Support

Schaeffer says stable arch support in a neutral plane is essential. That means, you’ll want a shoe that has support along both the medial and lateral sides of the foot so that it doesn’t roll in (overpronation) or out (supination). “It is a paramount that we all be in neutral alignment, and that starts with our feet all the way up to our knees, hips and lower back,” Schaeffer says.

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He also advises visiting your local medical provider to determine how your foot and ankle moves as you walk. Your provider will be checking to see if you walk with overpronation, over supination, or in a neutral manner. The results will inform what type of running shoe will be most supportive to you.

Fit

A proper fitting shoe for plantar fasciitis is incredibly personal. “Everyone’s case can be a bit different,” says Kendter. She advises investing in a running shoe that truly fits your foot. It shouldn’t be too big, small, or snug. The insole should provide firm, stable, and neutral support. And, you’ll want a shoe with comfortable cushioning in the heel. In general, look for as much cushioning as possible that will also keep your foot balanced. “You want to avoid a shoe that is bendable, flimsy, and does not provide cushion,” she says.

Cushioning

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“The type of cushioning that we’re going to look for is not too much, not too little,” says Schaeffer. He says that you don’t want to walk on something that’s as stiff as a rock, so it’s important to “find a good mix of cushion and support.” That blend is going to be unique for every foot experiencing plantar fasciitis because everyone’s heel strike is going to feel different in their own bodies. The sensations of inflammation are going to feel much different in your body than someone else’s.

Drop

Kendter says that, for some, plantar fasciitis could benefit from a larger heel-toe drop. A drop of about 10 millimeters helps “reduce dorsiflexion during running and decrease the load on the Achilles and plantar fascia,” she says. Dorsiflexion is the position your foot is in when your heel strikes the ground. Also, an increased drop helps move your body forward. So, by reducing that sharp upward angle, you could find less pressure going into the back of the heel when you run.

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