What is Plantar fasciitis?

The plantar fascia is the strongest piece of tissue that runs along the bottom of our feet, creating our foot's arch by connecting the heel bone to the toes and assisting with walking and running.

When there’s an inflammation of the plantar fascia due to overstretching, overuse, or a medical condition, the condition is known as plantar fasciitis. It is also associated with a heel spur, which is a bony growth that pokes out from the bottom of the heels. 

Across the world, millions of people suffer from this condition. Plantar fasciitis is everyone’s worst nightmare, and to prevent this, wearing proper footwear is extremely important. Wearing the correct shoe with a firm sole that offers enough cushioning, arch support, and comfort for your feet can help lessen the symptoms of plantar fasciitis.

Let’s Understand Plantar Fasciitis

Plantar fasciitis is a common condition among runners and overweight people. Let us go over the symptoms and causes so you can determine whether you have this condition.

Symptoms of Plantar Fasciitis:

If you are experiencing some of these symptoms of plantar fasciitis, you might want to see a specialist.

  • Pain at the bottom of your feet
  • Hurts the first few steps after a long period of sitting or standing.  
  • Swelling around your feet
  • Stiffness around your heel 

What Causes Plantar fasciitis?

Here are some of the factors that contribute to plantar fasciitis in people all over the world. 

  • Overexertion: People who overtrain and run frequently are more likely to develop this condition because it puts a lot of strain on their feet, causing sharp pain at the bottom. Standing or sitting for extended periods can also contribute to the problem. 
  • Foot structure: People with flat feet, high arches, or unusual walking patterns who experience frequent foot pain are more likely to have plantar fasciitis.
  • Obesity: Being overweight can put a strain on the plantar fascia, leading to pain and inflammation of the foot.
  • Age: Highly active men and women in the age bracket of 40-70 are very likely to suffer from plantar fasciitis
  • Occupation: People who have to sit for a long time in the same place due to their jobs are also affected by this.

Here's how important footwear is in plantar fasciitis:

Footwear plays an important role in relieving plantar fasciitis or making conditions worse. Your shoes should provide support and extra cushioning, or else they will strain your plantar fascia, causing additional pain and difficulty with daily activities. 

Wearing the wrong shoes can worsen your plantar fasciitis as it puts extra strain on the plantar fasciitis, leading to inflammation and pain in your foot. If you wear the appropriate footwear, it will reduce pain and prevent further damage to your feet.

It is crucial to have shoes with a proper arch, cushioning, and support as they manage and control plantar fasciitis by distributing the pressure across the feet. Cushioning helps provide support to the heel, absorbs all the shock, and reduces all the impact that comes towards your feet.

Benefits of having lightweight shoes for Plantar fasciitis: 

Lightweight shoes are beneficial for people with plantar fasciitis because they reduce overall stress on their feet. These shoes lessen the amount of weight your feet have to bear, which helps to relieve plantar fasciitis symptoms. Brooks, for example, offers a selection of lightweight shoes that provide the necessary support and cushioning while remaining comfortable.

Here are some of the key features to look for in lightweight shoes:

If you have plantar fasciitis and are considering lightweight shoes, please consider the following features before making your decision: 

  • Proper fit and size: The fit and size of the shoes should be snug and comfortable because the last thing you want during plantar fasciitis is pain.
  • Proper arch support: Having proper arch support will help protect and support your heels while relieving pain. It should also protect the foot's arch infrastructure, which is required for athletic and daily activities.
  • Enough cushioning: Cushioning in the heel and front surface can help to comfortably absorb impact and strain on the plantar fascia.
  • Flexibility and stability: Shoes that offer both flexibility and stability are ideal for managing pain and discomfort, allowing you to walk with ease and comfort. 
  • Breathable materials: They keep your feet comfortable and cool, preventing irritation and discomfort. This is especially important for people who have to wear shoes for extended periods.

Tips for Choosing the Right Shoes 

If you’re facing plantar fasciitis, you need to carefully choose the right pair of shoes so you don’t aggravate your condition. Here are some tips you could use:

Consider Your Activity Level: Your activity level plays a significant role in choosing the right shoes. If you're a runner, look for lightweight running shoes that offer support and cushioning suitable for high-impact activities.

Try on Shoes in the Evening: Because feet swell during the day, it is best to try on shoes in the evening when they are at their largest. This will result in a more accurate fit.

Test the Shoes on Different Surfaces: When trying on shoes, test them on different surfaces to see how they feel on hard floors, carpets, and uneven terrain. This can give you a better idea of how they will perform in real-world conditions.

Importance of Regular Shoe Replacement: Shoes wear out over time, losing their support and cushioning. Regularly replacing your shoes, especially if you have plantar fasciitis, is crucial in managing the condition and preventing further pain.

Managing and Preventing Plantar Fasciitis 

  1. Maintaining a healthy weight, as extra weight can cause damage to your plant fascia. 
  2. Wearing comfortable and supportive shoes that provide a good arch and extra cushioning.
  3. Stretch out your plantar fascia, Achilles tendon, and calf muscles at home.
  4. Applying an ice pack to reduce swelling or inflammation on the foot.
  5. Changing sports or engaging in low-intensity activities without exerting yourself. Maintaining a proper running form will also help.
  6. A physical therapist can guide you through some muscle training exercises and strengthen your muscles. Massage can also work and help relieve tension in your muscles.
  7. Wearing night slits is not painful at all, as it stretches and relaxes your feet.
  8. Orthotic inserts provide extra arch support and shock absorption, and added cushion provides comfort.

These are some ways you can manage and prevent Plantar fasciitis easily.

Importance of Lightweight Shoes for Plantar Fasciitis

Investing in lightweight shoes specifically designed for plantar fasciitis is crucial for managing the condition. Lightweight shoes reduce strain on your feet, helping to provide relief and prevent further issues. Brands like Brooks offer excellent options that provide the support, cushioning, and flexibility needed to keep you comfortable.

Here are the best shoes for plantar fasciitis by Brooks. 

Top choices include the Brooks Ghost Max and Adrenaline GTS 23, both offering superior cushioning and arch support. For runners, the Hyperion is a great lightweight option that doesn't compromise on stability. The Glycerin GTS 20 is ideal for everyday wear, with plush cushioning that adapts to your foot.

For those seeking affordability, the Adrenaline GTS 23 combines essential features like arch support and cushioning at a budget-friendly price. The versatile Ghost 15 is another reliable option that balances comfort and support.

Choosing the right footwear, such as the Brooks Ghost Max, Adrenaline GTS 23, Ghost 15, Glycerin GTS 20, or Hyperion, helps you effectively manage plantar fasciitis, keeping you active and pain-free.