If you’ve ever experienced Plantar Fasciitis, you’ll know that the pain can be severe. However, you may not have realised that the right shoes can make a big difference to the way your feet feel. Over exercising and imbalances in the feet can contribute to plantar fasciitis, and this can limit and even restrict mobility.
Plantar Fasciitis is caused when the plantar fascia, the band of tissue that runs from the toes to the heel, becomes irritated or inflamed and causes intense pain. The pain is usually worse first thing in the morning or after resting, and the condition is common to runners and to women during pregnancy. Read on to find out more about the way plantar fasciitis can affect you, and to discover the right shoes to correct the problem.
What do your feet need?
If you suffer from plantar fasciitis, you are likely to find that certain elements are helpful in your footwear. We recommend that you look out for:
- Extra stability. Shoes with extra stability in the heel can help to hold the heel in place and reduce stress on the plantar fascia. Extra stability in the heel will come from a firm heel counter, which is the stiff part of the shoe structure at the back of the heel, and you can look for this when you are trying new shoes.
- Heel cushioning. The way your feet hit the ground when you walk or run causes shock in the body and this leads to wear and tear on the plantar fascia. Additional heel cushioning in your shoes will reduce the amount of shock that is transferred to the heel, especially if you are a runner with a natural ‘heel strike’, where your heels hit the ground first. Firm cushioning can be the best solution to support the foot and absorb shock at the same time.
- ‘Rocker’ sole. A sole that rocks with the foot or allows a ‘roll’ from heel to toe is very useful to remove the stress on the plantar fascia and encourage forward progression. This is a common feature in many running shoes and can be very helpful in reducing the risk of developing plantar fasciitis as well as playing an important role in allowing it to heal.
- Arch support. Good arch support is crucial to maintain good alignment and distribute the load evenly throughout your feet, and the right level of arch support for you will depend on whether you have flat feet or neutral or high arches. Wearing shoes with a good amount of arch support for your feet will relieve pressure and help to maintain a good foot position inside your shoes.
- Custom-made Orthotics. Wearing custom-made orthotics inside your shoes can enable you to adjust the position of your feet for optimal foot health, and these will work with your shoes to support your feet in all the right places. These are made to fit your foot shape perfectly, providing a personalised solution that can make a big difference to the health of your feet.
- Side toe box. Many foot conditions, such as bunions and hammertoes, are commonly caused by shoes with narrow toe boxes, in which the toes are crushed together. This will also exacerbate existing foot conditions such as plantar fasciitis, because there is not enough space for the soft tissues of the feet to spread and breathe. Shoes with a wide toe box help to reduce compression in the feet, relieving pressure and maintaining comfort, which is very important to allow the feet to recover.
- Firm midsole. If the sole of the shoe is firm, the foot will be better supported and the arch will be less likely to collapse. A solid shoe structure will help to maintain the shape and balance of your foot, whether you are running or walking throughout the day, and this will help to prevent conditions such as plantar fasciitis from developing.
- Slightly lifted heel. A small lift in the heel of your shoe can help to reduce the tension in the plantar fascia and this can make a big difference to the health of your feet. A heel drop that is too high can interrupt your natural gait, and this can cause tension in another way.
Visiting a foot wellness expert at Foot Solutions is a great way to assess the health of your feet and find shoes that really suit their shape and the way they move when you walk or run. Your gait can influence the sort of shoes that best support your feet, and we can offer gait analysis and foot examinations to help identify the ideal options for you.
How can Custom-made Orthotics help?
Custom-made orthotics are designed to correct minor misalignments and improve the way your shoes fit. These are made from scans of the feet, and designed to fit the shape of each unique foot. They are far superior to over the counter orthotics, and can offer much better results. Custom-made orthotics can change the way forces travel through the feet and reduce stress in certain areas, including the plantar fascia.
Custom-made orthotics can take the pressure off the heel and redistribute the weight of the body so that it is spread more evenly through the feet. These inserts work to control excessive movement in the feet, which is very important if your feet tend to overpronate (roll inwards) or supinate (roll outwards) when you walk or run. If your feet move in this way, the risk of overstretching is increased and custom-made orthotics can help to realign the bones and ligaments more effectively.
Wearing good shoes with custom-made orthotics can make a big difference to the level of pain you experience with a condition such as plantar fasciitis. Studies have shown that using orthotics effectively can reduce pain and even reduce the thickness and increase the mobility of the fascia.
Treatment for Plantar Fasciitis
Custom-made orthotics can be a very effective form of treatment and show excellent results for many people who suffer with the condition. You may need to adjust to wearing them gradually, building up the length of time you wear them each day to begin with.
If you have developed plantar fasciitis, you will need a period of total rest to allow the injured area to recover and heal. After this, gentle rehabilitation is the best way to enable total recovery and get back to your normal activity levels. A physiotherapist will recommend specific exercises to rehabilitate the plantar fascia, including rolling a cold water bottle underneath the foot, and picking up small items with the toes. Good shoes worn with custom-made orthotics will give you the support and cushioning your feet need to allow your injury to heal and prevent further foot problems from developing.
Free Foot Assessment at Foot Solutions
At Foot Solutions, our experienced team has the expertise to help you keep your feet in great condition and our services include gait analysis and custom-made orthotics. Come in and visit us in your local store or book an appointment online for your free foot assessment.
