Plantar fasciitis is a common condition among runners. It occurs when the connective tissue on the bottom of your foot --- called the plantar fascia --- becomes inflamed. The most common complaint associated with this condition is heel pain. Runners are especially prone to this condition because of the large amount of stress placed on the foot during running. Since plantar fasciitis is often associated with poor foot biomechanics, careful selection of footwear is imperative in alleviating symptoms.
Foot Biomechanics
Although most cases of plantar fasciitis are due to overuse, anatomic abnormalities of the foot can also play a role in injury to the plantar fascia. These include high foot arches, low foot arches, overpronation, decreased dorsiflexion or weakness in the muscles of the foot. Heel spurs are also commonly associated with plantar fasciitis. A heel spur is a small outgrowth of bone found on the bottom of the heel at the attachment site for the plantar fascia. Heel spurs can occur if the plantar fascia is tight and pulls on the heel; however, they generally do not contribute to heel pain associated with plantar fasciitis. According to the American Academy of Orthopedic Surgeons, only 5 percent of individuals with heels spurs actually have heel pain.
What to Look For in a Shoe
With so many options available, it can be hard to figure out what running shoe is right for your foot. There are several things you should look for in a running shoe if you have plantar fasciitis. The American Academy of Podiatric Sports Medicine, AAPSM, recommends shoes with a heel height of at least 1 inch, a supportive midfoot shank, good flexibility of the forefoot and a "one-piece" outer sole. A well-cushioned heel will help absorb some of the shock while running, which will reduce the amount of stress on the plantar fascia. The shank is the part of the shoe that is found under the arch of the foot and functions to stabilize the shoe so that the foot bends at the ball of the foot instead of the arch. The outsole is outermost layer covering the bottom of the shoe. The AAPSM advises against outsoles with two pieces, which do not provide support for the plantar fascia. Shoes should also be customized according to foot biomechanics. If you have low arches or overpronate to a moderate or severe degree, look for a shoe that provides a high level of stability. High arches require a shoe with flexibility and a cushioned midsole.
Orthotics
In addition to changing your running shoe, you may also want to look into orthotics or heel pads to insert into your running shoes. Rigid or moderately rigid foot orthotics are best for plantar fasciitis, according to the AAPSM. You can purchase these from a sporting-goods store, or custom orthotics may be made according to the shape of your foot.
Recommendations
If you are unsure of your running style and need professional help, check with your podiatrist or local running store to see if they offer gait analysis. This will help to determine if you overpronate, oversupinate or heel strike while running. The American Podiatric Medical Association, APMA, also provides a list of running shoes that have been given the APMA seal of seal of acceptance. The list is located in the Resources section.
References
- "American Family Physician"; Treatment of Plantar Fasciitis; Dr. Craig C. Young, et al.; February 2001
- American Academy of Podiatric Sports Medicine; Plantar Fasciitis: Treatment Pearls; Dr. Douglas Richie
- American Academy of Orthopedic Surgeons; Plantar Fasciitis and Bone Spurs; June 2010
- American Academy of Podiatric Sports Medicine: Running Shoe Anatomy
- American Podiatric Medical Association; Which Running Shoe is Right for You?; 2011
Member Comments