Just finished a conversation about footwear with a new client on a package of treatment for plantar fasciitis, and it’s the 4th detailed conversation this week. I am usually general in my response, but increasingly I am been asked for specifics for help.
These are my focused recommendations for rehabilitation from plantar fasciitis as far as footwear is concerned.
Initially I stress walking in bare feet where possible at home around the house, stairs etc. If its cold socks work well. This serves two very important purposes:
- It gives an objective baseline to the extent of your plantar fasciitis. If walking in bare feet is painful you need to see a professional for help. Essentially you will need movement changes and treatment will you book a free call HERE {$name}?
- If you cannot walk normally some thing is wrong and you tend to look at footwear and cushioning to help, a short term fix as things without change get progressively worse. I stress bare foot walking at home as it strengthens the foot muscles which support the damaged fascia and helps with repairing it at a tissue level.
Obviously when you leave the house you need to wear appropriate footwear, most people with plantar fasciitis wear some sort of cushioned trainer which gives some support and cushioning.
Now here is the tricky bit most footwear is designed for fashion or function rarely both.
Most of the footwear you are wearing to help, tends to be trainer orientated and most trainers are designed for running not walking. Now you might be thinking there are loads of specialist plantar fasciitis trainers on the market with specialist supportive insoles.
They are not addressing the root cause of the problem!
How you move caused the plantar fasciitis in the first place, either walking or standing!
Read above again
Changing shoes does not change how you move, that you have to do.
In conjunction with changing how you walk and move for short distances, and everyday activity. I recommend bare foot shoes. These protect your foot but allow it to strengthen as you walk and stand creating a positive loop of recovery.
There are many on the market and I recommend Vivo Barefoot CLICK HERE
Importantly if you are walking longer distances or over 15 minutes you will need different footwear to suit the environment as most surfaces are hard and you will want some cushioning and if it’s on rough terrain you will need boots. The key thing to note here is you need a low heel to toe drop as it promotes the correct gait cycle. So footwear that is like a bare foot shoe with more cushioning to protect against the environment.
Remember marketing on footwear is focused on running.
With that in mind if you want to walk or run longer distances I recommend TOPO Athletic available HERE or as an alternative ALTRA available HERE
Both these offer trail and running shoes with options of boots and footwear for most situations.
So in summary:
Start with walking and standing barefoot at home, if painful seek help
Alter how you stand and walk bare foot at home and for short distance walking use barefoot shoes, with movement modification
Environment or time also alter shoes and movement with a focus on footwear that has a low heel to toe drop!
Remember footwear is only a small part of the recipe, movement alteration and treatment are essential in curing the root cause for a lasting solution, will you book a 1:1 assessment and Treatment below?.
