If you're dealing with plantar fasciitis, you know how important good shoes are. You have to find comfortable shoes that provide proper support and cushioning. Wearing the right shoes can reduce pain and help prevent further damage to your feet. But with so many options on the market, how do you know which ones are the best? In this blog post, we'll look at the top three shoes for plantar fasciitis and what makes them so effective. We'll also discuss the importance of exercise in preventing plantar fasciitis. 

Shoes To Avoid During a Flare  

Before we look at good shoes, let's look at shoes you may want to avoid during a plantar fasciitis flare.

  1. High heels: High heels put pressure on the ball of the foot and can increase strain on the plantar fascia, exacerbating pain and discomfort. Standing on your toes naturally puts more tension on the plantar fascia. This is because the plantar fascia starts at the heel and goes all the way to the tip of your toes.
  2. Flats: Flats lack arch support and cushioning, which can put added stress on the plantar fascia.
  3. Sandals without arch support. Sandals that don't have arch support can lead to increased strain on the plantar fascia. This extra strain can exacerbate pain and discomfort.
  4. Shoes with a flexible sole. Shoes with a flexible sole can worsen plantar fasciitis symptoms. This is because they don't provide the necessary support and stability.
  5. Shoes with inadequate arch support. Shoes that don't provide adequate arch support can put extra strain on the plantar fascia and exacerbate pain and discomfort.
  6. Shoes that are worn out. Shoes that are worn out or no longer provide proper support should be replaced since they can worsen plantar fasciitis symptoms. For running/walking shoes, you should replace them every 300-500 miles.  


By avoiding these types of shoes, you can help reduce strain on the plantar fascia and alleviate pain and discomfort. Choosing shoes with proper support, cushioning, and stability can help manage plantar fasciitis symptoms and keep you active. 

Shoes To Use During a Flare

  1. Brooks Ghost 13 
    The Brooks Ghost 13 is a popular running shoe that's also great for people with plantar fasciitis. It features a BioMoGo DNA midsole that provides adaptive cushioning and a segmented crash pad that absorbs shock. The shoe also has a 12mm heel-to-toe drop, which helps to reduce strain on the Achilles tendon and calf muscles. The upper is made of a breathable mesh material that keeps your feet cool and comfortable, and the shoe has a roomy toe box that allows your toes to spread out naturally. 
  2. Hoka One One Bondi 7 
    The Hoka One One Bondi 7 is a highly cushioned shoe that's perfect for people with plantar fasciitis. It has a thick EVA midsole that absorbs shock and a rocker-shaped sole that promotes a smooth heel-to-toe transition. The shoe also has a wider base that provides stability and a mesh upper that allows for maximum breathability. The Bondi 7 is also designed with a Meta-Rocker that supports the natural rolling motion of your feet, which can help reduce stress on the plantar fascia. 
  3. ASICS Gel-Kayano 27 
    The ASICS Gel-Kayano 27 is a top-of-the-line running shoe that's ideal for people with plantar fasciitis. It has a gel cushioning system that reduces shock and a FlyteFoam midsole that provides responsive and lightweight cushioning. The shoe also has a Dynamic DuoMax Support System that enhances stability and a Trusstic System that reduces weight while maintaining structural integrity. The Gel-Kayano 27 also features an engineered mesh upper that provides breathability and support where you need it most. 

The Importance of Exercise 

While wearing the right shoes is crucial for managing plantar fasciitis, exercise is also an important component of treatment and prevention. Regular exercise can help strengthen the muscles in your feet, ankles, and lower legs, which can reduce the risk of developing plantar fasciitis. It can also help improve flexibility and range of motion, which can alleviate pain and improve your overall foot health.  

Some effective exercises for preventing and managing plantar fasciitis include: 

  • Calf stretches: Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot and press your heel into the ground. Hold for 30 seconds and then switch sides.
  • Plantar fascia stretches: Sit with your legs straight out in front of you. Loop a towel or resistance band around the ball of your foot and gently pull your toes back toward your shin. Hold for 30 seconds and then switch sides.
  • Toe stretches: Sit in a chair and place a towel or small ball under your toes. Use your toes to grip the towel or ball and hold for 30 seconds.  

By incorporating these exercises into your daily routine and wearing the right shoes, you can manage and prevent plantar fasciitis, allowing you to stay active and pain-free.  


When it comes to finding the best shoes for managing plantar fasciitis, it's essential to prioritize comfort, support, and cushioning. The Brooks Ghost 13, Hoka One One Bondi 7, and ASICS Gel-Kayano 27 are all excellent choices that provide these essential features. By wearing the right shoes, you can alleviate pain and prevent further damage to your feet, allowing you to enjoy your daily activities without discomfort.

As you work on decreasing the pain, we need to remember that it’s not just about not having pain. It’s also important to remember that you should be to live a life free of it your plantar fasciitis, and wear whatever shoe you want.  

Let's be honest, you can't wear Brooks, Hokas, or ASICS with a formal suit or dress...  

Click on the link below so that we can give you a plan to help you wear whatever shoes you want and be free of your plantar fasciitis.

Byron  Lam

Byron Lam

Chiropractor, CCSP®, FR® Spine

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