Plantar fasciitis is a painful running injury. Selecting the right running shoe can help you sidestep this injury and also return from it. The best running shoes for plantar fasciitis feature cushion, a supportive heel, a higher heel-to-toe drop, and a wider toe box. I share the five best below.
I’m not going to sugarcoat this: plantar fasciitis is the worst. It’s one of the most painful running injuries you can get. How do I know? Because I had it. In fact, I had plantar fasciitis so bad that it turned into a plantar fascia TEAR.
Plantar fasciitis is inflammation of a thick band that runs along the bottom of your foot called the plantar fascia. It is characterized by foot pain near the back part of the arch of your foot (closer to the heel).
Plantar fasciitis often feels like a burning or stabbing sensation and hurts the most in the morning or right after sitting. In runners, plantar fasciitis often is caused by improper rotation of your foot when running, too tight of calves—and, yes, the wrong choice of footwear for you.
Related: 12 Best Running Shoes to Try in 2024
If you suffer from plantar fasciitis, it’s my advice to get with a physical therapist who specializes in working with runners to diagnose the cause so you can get started on an appropriate rehabilitation program. If the pain doesn’t respond initially to treatment—get it imaged to ensure you know exactly what you are dealing with! (This was a lesson I learned the hard way!).
My experience with plantar fasciitis
My plantar pain was just kind of “there” for months. I had recently switched running shoes and they turned out the be the WRONG SHOES. They were newly popular running shoes that offer a lot of cushion (like On Clouds…you get me?) but not a lot of heel stabilization for my feet. So, my foot kept sliding around, especially when doing hill work, and one day I could barely walk.
I write about my whole experience with my plantar fascia tear and plantar fasciitis here. But of all the important lessons I learned, it was the importance of wearing the right running shoe!
When I returned to running, I was very selective about my running shoe. I am including my favorite running shoes for plantar fasciitis below. I’m also including favorites from Dr. Lisa Mitro, a physical therapist who specifies in working with runners.
Related: 7 Best Recovery Shoes for Runners
So, let’s get to it!
5 Best Running Shoes for Plantar Fasciitis
Hoka Rincon 4 – Price: $125
It’s here! The latest version of the Hoka Rincon, the Hoka Rincon 4, which is one of best running shoes for plantar fasciitis women. The Rincon is the shoe I wore as I returned to running after tearing my plantar fascia. I love this shoe so much I dedicated a whole article to it.
Related: Hoka Rincon 3: The Best Shoe for Plantar Fasciitis
What makes the Hoka Rincon the one of the “best women’s running shoes plantar fasciitis”? It offers supreme lightweight cushion, acomfortable heel counter, and Hoka’s patented rocker bottom. The ride is smooth and stable.
This new version of the Hoka Rincon 4 tackles the previous models’ biggest con—its lack of durability. This Rincon model features a more durable outsole with the same light and plush feel as its predecessor. It also features a 3 mm greater stack height without added weight due to the use of extra light and soft foam.
Hoka Rincon 4 Key Specs:
- Heel-to-toe drop: 5mm
- Weight: 6.81 oz
- Support: Neutral
- Cushion: Balanced
- Fit: Best for narrow feet
Related: PRP Injections for Plantar Fasciitis: Do They Work?
Hoka Mach 6 – Price: $140
The Hoka Mach 6 holds my heart. Just when I didn’t think I could love a shoe more than the Rincon, then came along the Mach 6. What I love most about this shoe is that has all the benefits of the Rincon BUT it is responsive so I can do my speedwork in them and save my carbon shoes for my racing days.
The Mach doesn’t offer quite as much support as the Rincon so it’s best to segue to it after your acute plantar fasciitis phase—or alternate it with another daily trainer.
Hoka Mach 6 Key Specs:
- Heel-to-toe drop: 5mm
- Weight: 6.7 oz
- Support: Neutral
- Cushion: Responsive
- Fit: Best for narrow feet
Related: Best Shoes for Achilles Tendonitis
Altra Experience Flow – Price: $140
The Altra Experience Flow is recommended to runners with plantar fasciitis from Dr. Mitro. What makes the Altra special is it has a wide toe box for extra stability of the arch, decreasing pressure on the plantar fascia. The Experience Flow has a lower drop than the over shoes (4mm) which is good for runners with weaker calves (if that is a culprit behind your plantar pain).
This shoe is light, responsive, has a secure midfoot, and features a rocker bottom (like the Hokas) for an efficient stride.
Altra Experience Flow Key Specs:
- Heel-to-toe drop: 4mm
- Weight: 7.2 oz
- Support: Neutral
- Cushion: Responsive
- Fit: Best for normal width
Brooks Adrenaline GTS 23 — Price: $140
The Adrenaline GTS 23 is one of the best Brooks running shoes for plantar fasciitis, and one of Dr. Mitro’s top picks. This shoes offers great cushioning and support in the heel and arch. It features a higher heel drop which may be more comfortable for those with moderate to severe pain from plantar fasciitis since it decreases the load of the Achilles tendon, she explains.
This shoe is also suited for those who overpronate as it has guiderails for extra support. Because it is a bit heavier, this shoe is suited as a daily trainer—and not best for speed workouts or extra long runs.
Brooks Adrenaline GTS 23 Key Specs:
- Heel-to-toe drop: 12 mm
- Weight: 9.1 oz
- Support: Stability
- Cushion: Balanced
- Fit: Best for normal width and overpronators
Related: When to Replace Your Running Shoes
Topo Athletic Spector 2 – Price: $165
Topo Athletic Spector 2 comes in at our highest price but that’s because it offers super cushion and support for the runner suffering from plantar fasciits. This shoe features a wide toe box allowing for the big toe to stabilize, 5 mm heel drop decreasing the force through the Achilles tendon, lots of cushion around the heel to mid foot, and is still very lightweight, notes Dr. Mitro.
Like the Hoka Mach, this Spector 2 feels plush yet somehow responsive. This is a great shoe for workouts and daily runs. Those who are allured by the Mach but the fit is too narrow, this is your shoe.
Topo Athletic Spector 2 Key Specs:
- Heel-to-toe drop: 12 mm
- Weight: 7 oz
- Support: Neutral
- Cushion: Responsive
- Fit: Best for normal width
Other Considerations When Buying Running Trainers for Plantar Fasciitis
- Shock absorption: The best shoes for plantar fasciitis should feature heel and midfoot cushion. This will absorb the shock on your plantar fascia with each step. The shoes above offer cushion without the shoe being overly bulky or heavy.
- High drop: The best running shoes for plantar fasciitis will feature a high drop of 5 mm of higher, recommends Dr. Mitro. A drop is the difference between the heel and forefoot. After you are out of the acute stages of your plantar fasciitis (likely thanks to some loading exercise from your PT!), you can segue to a lower drop shoe.
- A wide toe box: Shoes for plantar fasciitis should feature a wide toe box for big toe stabilization, says Dr. Mitro. Fun fact: the big toe plays a starring role in your running gait cycle. The big toe is responsible for kicking off the drive phase of your gait, pushing your weight forward, and stabilizing the arch where your plantar fascia is to prevent too much pronation.
- Heel counter: A heel counter is a piece of material that wraps around the back of your heel when you put on the shoe and holds your heel in place. This is key for not allowing your foot slide or rotate too much with your stride, causing undue stress on your plantar fascia.
- Heel rocker : Not every shoe will have this, but many running shoes like Hokas feature a rocker bottom which essentially moves your foot like a rocking chair with each step. This increases the momentum of your stride, putting less stress on your plantar fascia.
- Proper arch support: It’s important to know what kind of arch you have (high or low) and choose a running shoe that fits your arch. This will help keep your arch in alignment and reduce strain on your feet. This test tells you how to know what type of arch you have.
- Proper stability: Similarly, it’s important to know what type of running you are. Do you overpronate (your foot lands on the outer heel and rolls in), supinate (your foot lands more inward and rolls out), or are you neutral (your foot lands as it should).?If you overpronate, you’ll want a stability shoe. If you are the others, you will want a shoe with neutral support. A running shoe store specialist, gait analysis, or podiatrist can help you know what type of foot strike you have if you don’t know!
- Removable insoles: Many runners with plantar fasciitis will run with custom orthotics or insoles. For this reason, I suggest getting running shoes that have insoles you can take out so you have room to put your preferred insoles in. Most running shoes have this feature, but it’s something you need to check for just in case.
- Minimal torque: If you have plantar fasciitis, you want a midsole that is rigid and doesn’t bend or twist easily (you can test this by manipulating the shoe with your hands). Torquing will stress your plantar fascia. Foot torque also minimizes with a higher drop.
Hit the Road Again
It is possible to overcome plantar fasciitis with the proper support from a medical professional, your running shoes (!), and a running coach. In most cases, you don’t want to jump right back into running with plantar fasciitis. You need a progressive return to run program.
I have experience returning runners back to the sport following an injury (or while rehabbing an injury). I would love to help you if this is the stage of running life you are in!