When you have heel pain either due to high arches, flat feet, or plantar fasciitis, it’s very important to wear the right footwear.
Running is a high-impact sport, and as a result heel pain is so common among runners who do not give much importance to their running footwear. About 10 percent of runners will suffer from plantar fasciitis. Some may suffer for a short time, while others may have to bear with this painful and frustrating problem on a regular basis.
Properly fitting footwear can make a big curative difference for heel pain due to plantar fasciitis or Achilles tendinitis.
This post will help you to choose the best shoes for your heel discomfort. You could also take the advice of a podiatrist who will recommend and advise you on what key features to look for when buying a shoe, what shoe inserts to use, and some lifestyle changes you could adopt.
Whether you are looking for walking shoes or running shoes to avoid heel discomfort, make sure you look for the following features.
Key features typically involve proper cushioning for the heel, support to the arch of the feet, and stability to the feet while standing, walking or even running.
What are the features to look for?
The ideal walking and running shoes for heel pain should have the following features:
- have a wide-toe box
- are highly cushioned
- have a rigid midsole
- have good arch support
- have large heel drop.
Ample Arch Support
For people with plantar fasciitis, proper arch support is crucial for reducing strain and pain on the plantar fascia. Therefore, your heel pain shoes should have built-in arch support and should accommodate custom orthotics.
An orthotic is a shoe insert that supports the foot and corrects the abnormal movement of the foot. Custom orthotics are made specifically for a person and will suit him only. A podiatrist can help you with choosing the right orthotic.
Heel Cushioning
Having an extra soft padding to cushion your heel is particularly useful for those suffering from Achilles tendinitis.
A good and effective heel cushion absorbs impact when the foot strikes the ground and reduces pressure on the heel bone and Achilles tendon. Adequate cushioning of the heel helps to relieve heel discomfort when walking, running, or standing. Look for shoes therefore that have gel cushioning in the heel area.
Shoe inserts for cushioning of the heel can be of various types:
- Orthotic Inserts. They are custom-made or prefabricated for arch support, cushioning, and alignment correction. They are particularly useful for plantar fasciitis.
- Gel Heel Cups. Gel heel cups are silicone inserts that cushion the heel and absorb shock during walking or running. They are specifically prescribed for those with Achilles tendinitis.
- Custom-Made Orthotics. These inserts are prescribed by a podiatrist and are useful for severe heel pain or foot deformities. They are custom-tailored to suit your foot anatomy and offer maximum support and relief.
Wide Toe Box
Shoes with a narrow toe box restrict toe movement and can cause pain in the foot including the heels. Ensure the toe box is wide enough to allow your toes to spread naturally without being cramped.
Shoes with a wide toe box have enough room for the front of the feet to move naturally. Such shoes are especially good for people with wide feet.
Firm Heel Counter
A firm heel counter is that part of the shoe immediately behind and above your heel offering support and stability to the Achilles tendon.
It is designed to give greater stability to your foot and ankle by preventing excessive heel movement, which can aggravate heel pain.
It also helps to maintain proper foot alignment and reduce the stress on the heel area when standing or walking.
Rigid midsole
A rigid midsole in a shoe can help prevent the foot from overpronating so that the heel does not turn outwards.
These shoes are particularly useful for the overweight with a stomping running style and people who are flat-footed.
They can prevent abnormal foot movement and ensure proper alignment of the foot. Such shoes provide a sense of surefootedness and prevent you from stumbling or falling.
When buying shoes observe the following:
- Try the shoes at the end of the day, because at the end of the day, your feet are swollen. This ensures a better and more comfortable fit even when your feet are at their largest. Walk around for a few minutes with both shoes on and look for any discomfort the shoes may be causing.
- Ensure there is enough space between your longest toe and the end of the shoe. This reduces the risk of blisters, corns, and toe pain.
- Choose shoes with a wide comfortable width. This ensures proper foot alignment and prevents squeezing of the foot.
Following the above criteria for choosing your shoes, will give relief from heel pain due to plantar fasciitis and Achilles tendinitis to both men and women.
These same criteria should be followed when choosing shoes for walking and running.