If you feel pain in the soles of your feet, especially in the heels, you may have plantar fasciitis. The plantar fascia ligament runs from the base of your heel to just beyond your arch, and is designed to help absorb impact and stress. When the stress is too great, the ligament becomes damaged, resulting in inflammation and pain. Proper footwear can relieve the pain and prevent future occurrences, and the best all-around gym shoe is the cross trainer.
Cushioning
The most important thing to look for in a gym shoe is a cushioned midsole. Providing a thick layer of polyurethane or EVA to absorb shock before the vibration ever reaches your foot can go a long way toward relieving your symptoms. Polyurethane is denser and provides more cushioning, but it also makes the shoe heavier. EVA is lightweight, but doesn't provide as much cushioning. Some manufacturers use compressed EVA, which is a bit more durable than the uncompressed form, but it still doesn't absorb as much shock as polyurethane.
Arch Support
Adequate arch support is another key feature to look for. Your arch is a part of your foot's natural shock-absorbing mechanism, flexing a little with each footfall to reduce impact vibration. People with very high arches are prone to plantar fasciitis because the arch has more room to flex, placing additional strain on the plantar fascia. Arch supports do just that -- they provide a bed for the arch to flex onto so it stays within a healthy range and doesn't stress the ligament. The result is a more stable shoe with more shock-absorption capabilities and less stress on the foot.
Quality
Buying the best gym shoes you can afford is one of the best things you can do for your feet. Discount shoes may be a bargain, but they are frequently made with inferior materials that will not support your foot adequately after a few uses. A 2000 study in the "Journal of Orthopaedic and Sports Physical Therapy" showed that a particular case of plantar fasciitis that struck a triathlete was caused by defective workmanship on one shoe. The shoe's heel counter was glued improperly, causing the triathlete's foot to lean at an unnatural forward angle, causing stress on the plantar fascia. Quality shoes are generally free from workmanship defects, but inspect your shoes before you buy. Make sure both shoes in a pair are identical, and never buy a shoe that doesn't feel right immediately. If you think quality shoes are beyond your budget, look for the previous year's model, which can cost half the price of the current model.
Considerations
Cross trainers are best for the gym because they are versatile enough to be worn casually for most sports. If you are serious about any one particular sport, look for sport-specific shoes that can support your feet in the way your sport demands. Choose a model with plenty of cushioning and arch support to protect the plantar fascia. If these features aren't available for your sport, like rigid cycling shoes, for example, consider adding orthotics and arch support insoles to make up the difference. No matte which shoes you buy, remember to replace them at least every 100 hours, or when the cushioning is noticeably less dense.
References
- American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
- "Journal of Orthopaedic and Sports Physical Therapy"; Defective Running Shoes as a Contributing Factor in Plantar Fasciitis in a Triathlete; Wilk BR, et al.; January 2000
- Dick's Sporting Goods: How to Buy Cross-Training Shoes
- Mayo Clinic: Plantar Fasciitis - Prevention
