Plantar fasciitis is one of the most common causes of heel pain we see in clinic, particularly in runners and people who spend long periods on their feet. Understanding what’s actually happening in the tissue, and how footwear can support the foot day to day, helps make sense of why the right shoe choice matters so much.
What Is the Plantar Fascia?
- A thick band of connective tissue running along the sole of the foot
- Connects the heel bone (calcaneus) to the base of the toes
- Acts as a shock absorber and supports the arch during walking and running
- Works with the windlass mechanism to create a rigid lever for push off.
Symptoms of Plantar Fasciitis
- Sharp or stabbing pain at the bottom of the heel, often at the inner edge
- Pain that is worst with the first few steps in the morning
- Discomfort that eases with movement but returns after long periods of standing or rest
- Pain that flares up after, rather than during, exercise
- Tenderness when pressing directly on the heel
- Tightness in the arch or calf that often accompanies the heel pain.
Mechanism of Injury
- Plantar fasciitis develops from repetitive microtrauma to the fascia, not a single injury
- Repeated overloading causes small tears and a degenerative response in the tissue over time
- Common contributing factors include:
- A sudden increase in running mileage or intensity
- Prolonged standing on hard surfaces
- Reduced ankle dorsiflexion or tight calf muscles
- Overpronation, where the foot rolls inward excessively during the gait cycle
- Worn out or unsupportive footwear
- Higher body weight increasing load through the fascia
Is It Linked to Heel Spurs?
- Heel spurs (calcaneal spurs) are bony growths that can form where the fascia attaches to the heel
- Many people with plantar fasciitis have a heel spur, and many people with a heel spur have no pain at all
- The spur itself is generally considered a marker of long term tension at the attachment site rather than the direct cause of pain
- The two are commonly seen together on imaging, but one does not reliably predict the other
How Footwear Can Support the Foot
We stock a range of running and walking shoes chosen for the mechanical support they offer, which can make a real difference in reducing strain on the plantar fascia day to day.
Overpronation and stability
- Overpronation increases tension through the plantar fascia as the arch flattens more than it should during stance
- Stability shoes are built with firmer material or a medial post along the inner side of the midsole
- This reduces excessive inward roll and helps distribute load more evenly through the foot
- The New Balance 860 range is a well known example, built specifically to provide guided support for overpronators while still cushioning the heel strike
Rocker bottom soles
- A rocker sole is curved from heel to toe, reducing how far the foot needs to bend through the toe joints during push off
- This lowers the amount of stretch placed through the plantar fascia with every step
- Hoka is well recognised for this design, combining a rocker profile with a high stack of cushioning to reduce impact through the heel.
Other features worth knowing about
- On Cloud shoes tend to offer a lighter, more responsive ride with moderate cushioning, suited to those who don’t need heavy stability but still want shock absorption
- Brooks offers both neutral and stability options, with adjustable heel to toe drop across their range, which affects how much strain is placed through the heel and fascia depending on your gait
Come In and Try Them On
Footwear that suits one person’s gait won’t necessarily suit another. If you’re dealing with heel pain, it’s worth coming into the shop so we can look at your gait and match you to a shoe with the right level of support, cushioning, and heel to toe drop for your foot type, rather than guessing from a shelf.
When to Seek Further Help
If heel pain isn’t settling despite appropriate footwear, it’s a sign the fascia needs more targeted attention than footwear alone can provide. At Podplus we offer podiatry and physiotherapy assessment, and shockwave therapy is available for cases that need it. Getting assessed early tends to lead to a quicker resolution than waiting it out.
FAQs
Is plantar fasciitis the same as a heel spur? No. A heel spur is a bony growth that can develop near the fascia’s attachment point, while plantar fasciitis refers to the pain and tissue changes in the fascia itself. They often occur together but neither causes the other directly.
Why does my heel hurt most in the morning? The fascia tightens overnight while at rest. The first steps after waking stretch it suddenly, which is why morning pain is one of the most recognised symptoms.
Can the right running shoes fix plantar fasciitis on their own? Supportive footwear can reduce the strain on the fascia and may ease symptoms, but if pain persists it’s worth getting a proper assessment rather than relying on shoes alone.
How do I know if I overpronate? A gait assessment is the most reliable way to check. Come in and we can look at this for you as part of a shoe fitting.