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I'm Dr. Angela and I am "The Plantar Fasciitis Doc". The first step in my plantar fasciitis recovery program (Free Guide) is to transition to functional footwear.
The following list includes footwear that meets the criteria for natural foot-positive brands that I approve and recommend.
There are a few design features and shoe terms that you should know to help you better understand what makes a healthy shoe.
Design Features & Shoe Terminology:
Widest at the toe: A healthy shoe should have a wide toe box that supports the natural shape of our feet and toes. The toe box should be wide enough to allow for normal toe splay.
Zero Drop: Drop refers to the height difference between the heel and the forefoot. A shoe with zero drop is flat from heel to toe with no elevation of the heel.
Elevation of the heel in footwear creates excessive stress on the forefoot, and a chronic shortening of our heel cord, our calf muscle and Achilles tendon.
Toe Spring: Toe spring is an upward angle of the toe of the shoe and should be avoided. A flat sole is ideal for proper foot function.
You will find a slight amount of toe spring in a "transitional" shoes. As your feet become stronger, I recommend a shoe with no toe spring.
Stack Height: This refers to the total amount of material or cushioning on the sole of the shoe. I am not opposed to a higher stack height in the earlier phase of plantar fasciitis, but encourage less cushioning as your feet become stronger.
I do not recommend a stack height of over 30mm.
Minimalist Shoe/Barefoot Shoe: These shoes are intended to closely approximate barefoot running or walking.
They provide "minimal" interference with the natural movement of the foot. They have minimal stack height, have a highly flexible sole, and are zero drop.
Transitional Shoe: A transitional shoe is a shoe that has all of the characteristics of a barefoot shoe such as zero drop and a wide toe box, but has a thicker sole/higher stack height.
This shoe can be a good option for someone new to my program, and who is accustomed to heavily cushioned shoes.
I often recommend a transitional shoe first before you transition completely to a barefoot shoe. As you progress in my program, I encourage a transition to lower stack height or minimalist footwear.
Towards the end of this post, I explain in more detail how to use a progressive time-frame to transition to minimalist footwear. Be sure you take a look at that.
New To The Program?
If you are in the early stages of plantar fasciitis where you are experiencing daily pain, the first type of footwear I recommend is a "transitional" shoe.
We defined a transitional shoe above. It has all the characteristics of a barefoot shoe, but has more cushioning, and some varieties have a very slight elevation of the heel.
I recommend this type of footwear initially because transitioning too quickly to minimalist or barefoot shoes may increase your symptoms.
As your feet become stronger with the strengthening and mobility protocols in my program, I encourage a full transition to minimalist footwear.
Transitional Footwear For Beginners:
Torin 7: 30mm stack height, 0mm drop, comes in wide
Paradigm 7: 30mm stack height, 0mm drop, comes in wide
Rivera 3 or 4: 28mm stack height, 0mm drop
Provision 8: 28mm stack height, 0mm drop
Escalante 3: 24mm stack height, 0mm drop
Escalante Racer: 22mm stack height, 0mm drop
Solstice XT 2: 23mm stack height, 0mm drop
FWD: 26mm stack height, 4mm drop (PLEASE NOTE: this style has heel elevation).
In the early phase of PF, I am not opposed to slight elevation of the heel (3 or 4mm). Many people have been wearing footwear with 8, 10 and even 12mm of heel elevation, and a small amount of heel-to-toe drop may be considered to create a smoother transition.
Adapt Runner: 22mm stack height, 0mm drop
Magnifly 5: 25mm stack height, 0mm drop
ST-5: 14mm stack height, 0mm drop
Fli-Lyte 5: 23mm stack height, 3mm drop (PLEASE NOTE: this style has heel elevation)
Best Running Shoes For Plantar Fasciitis
Road Running:
Transitional Shoes:
Escalante 3: 22mm stack height, 0mm drop
Escalante Racer: 22mm stack height, 0mm drop
Rivera 3: 28mm stack height, 0mm drop
Provision 8: 28mm stack height, 0mm drop
Torin 7: 30mm stack height, 0mm drop, comes in wide
Paradigm 7: 30mm stack height, 0mm drop, comes in wide
FWD: 26mm stack height, 4mm drop (PLEASE NOTE: this style has heel elevation)
Adapt Runner: 22mm stack height, 0mm drop
Magnifly: 25mm stack height, 0mm drop
ST-5: 14mm stack height, 0mm drop
Fli-Lyte 5: 23mm stack height, 3mm drop (PLEASE NOTE: this style has heel elevation)
Minimalist Shoe:
HFS
Born To Run
Speed Force
Prio
Primus
Motus
Primal 2
Primal Zen
Best Trail Running Shoes For Plantar Fasciitis
Trail Running:
Transitional:
Lone Peak: 25mm stack height, 0mm drop
Superior: 21mm stack height, 0mm drop
Runventure 4: 20mm stack, 0mm drop
Minimalist:
Scrambler
Mesa Trail
Magna
Hydra
Primus Trail
Trailhead
Mesa
Best Wide Toe Box Hiking Boots
Hiking Boots & Shoes:
Transitional:
LP Alpine: 25mm stack, 0mm drop
Lone Peak ALL-WTHR Low: 25mm stack, 0mm drop
Lone Peak Hiker 2: 25mm stack, 0mm drop
Superior 6: 21mm stack, 0mm drop
Minimalist:
Scrambler
Mesa Trail
Ridgeway - Waterproof
Alpine - Insulated Snow Boot
Tracker Decon
Magna
Primus Trail
Telluride Insulated
Chelsea Waterproof
Boulder Waterproof
Outlander
Trailhead
Mesa
Best Tennis & PickleBall Shoes For Plantar Fasciitis
Wide Toe Box Tennis & Pickleball Shoes:
Transitional:
Solstice: 23mm stack height, 0mm drop
Superior 6: 21mm stack, 0mm drop
ST-5: 14mm stack height, 0mm drop
Minimalist:
Kelso: 6mm stack height, 0mm drop
360: 5mm stack, 0mm drop
Primal Zen: 11mm stack, 0mm drop (my new favorite pickleball shoes)
Primal 2: 9mm stack, 0mm drop
Primal 3: 9.5mm stack, 0mm drop
Primal Eco: 9.5mm stack, 0mm drop
Best Golf Shoes For Plantar Fasciitis
Wide Toe Box Golf Shoes:
Lone Peak:25mm stack, 0mm drop
Superior 6: 21mm stack, 0mm drop
Scrambler
Mesa Trail
Best Cycling Shoes For Plantar Fasciitis
Wide Toe Box Cycling Shoes:
Prio
Prio Neo
Best Gym Shoes For Plantar Fasciitis
Wide Toe Box Gym Shoes:
Solstice XT: 23mm stack, 0mm drop
Adapt Trainer: 10mm stack, 0mm drop
Forza
Prio Neo
Best House Shoes For Plantar Fasciitis
Around The House/House Slipper/Slip-Ons:
Sunrise
Pagosa
Aptos
Kona (my new favs)
Mim Felt Slipper
Drifter Fur Lined
Drifter
Best Casual Shoes For Plantar Fasciitis
Casual Wear:
Women's Casual Shoes & Boots:
Men's Casual Shoes & Boots :
Best Women's Flats For Plantar Fasciitis
Wide Toe Box Flats For Women:
Cassie
Phoenix
Opanka
Opanka Ballerina
Best Formal Dress Shoes For Plantar Fasciitis
Dress Shoes For Women:
Cassie
Phoenix
Dress Barefoot Shoes For Men:
Best Ankle Boots For Plantar Fasciitis
Casual Ankle Boots For Women:
Gobi Boot
Gobi Chelsea
Chelsea
Best Work Boots For Plantar Fasciitis
Wide Toe Box Work Boots:
Transitional:
Lone Peak All-Weather Hiking Boot: 25mm stack, 0mm drop
Lone Peak Hiker 2: 25mm stack, 0mm drop
Minimalist:
Tracker Winter
Tracker 2 FG
Waterproof Boulder
Waterproof Outlander
Ridgeway Waterproof Hiker
Best Steel Toe Boots For Plantar Fasciitis
Wide Toe Box Steel Toe Boots:
The following two brands, Keens and OrthoFeet, do not fully meet the criteria for functional footwear. They do have a wider toe box which is the most important feature, however, they both have elevation of the heel and arch supports.
I've had a hard time finding composite or steel toe boots that meet the criteria. These are the best I could find.
Best Shoes For Prolonged Standing
Torin 7: 30mm stack height, 0mm drop, comes in wide
Paradigm 7: 30mm stack height, 0mm drop, comes in wide
Rivera 3 or 4: 28mm stack height, 0mm drop
Provision 8: 28mm stack height, 0mm drop
Adapt Runner: 22mm stack, 0mm drop
Best Shoes For Walking With Plantar Fasciitis
Escalante 3: 22mm stack height, 0mm drop
Escalante Racer: 22mm stack height, 0mm drop
Rivera 3: 28mm stack height, 0mm drop
Provision 8: 28mm stack height, 0mm drop
Adapt Runner: 22mm stack, 0mm drop
Best Sandals For Plantar Fasciitis
The most common design features to avoid are loose fitting straps, long toe posts, heel elevation, and extremely cushioned soles.
Many of the same criteria that apply to regular shoes also apply to flip-flops.
Snugly fitting straps that have a shorter toe post so that your toes are not forced to grip excessively
Avoid an elevated heel. Ensure the soles are completely flat, with the back of the heel at the same height as the ball of the foot
Avoid built-in arch supports. Arch supports weaken our feet overtime
A flexible sole to encourage enhanced foot strength
No added cushioning or shock absorption. A thin, flexible sole is ideal
Consider a back strap to secure your foot in place whether you are hiking or strolling around town
Birkenstocks, Oofos & Crocs
Many people choose this type of footwear because it has built-in arch supports and extra cushioning. They have been led to believe that this is necessary to support your foot.
Unfortunately, this type of support only weakens your feet over-time. You may find these shoes comfortable and "supportive" in the early phase of PF, but we can't stay in these shoes and gain any real correction.
Best Hiking Sandals For Plantar Fasciitis
Kids Shoes
Wide Toe Box Kids Shoes:
Best Toe Socks For Plantar Fasciitis
Socks can restrict and compress your toes and prevent normal toe splay. Once you begin wearing footwear with a wide toe box, your feet will start to expect more freedom.
Some socks can hinder normal foot and toe function just like narrow toe box shoes.
In my program, I recommend wearing toe spacers to realign and stretch your toes back to their normal position. Wearing toe socks is another way to create much needed space between your toes.
I prefer to wear my barefoot shoes without socks, but occasionally, I need socks for those colder months.
The following are the toe socks I recommend for optimal comfort and better foot function.
Shoe Brands That Do Not Meet The Criteria For Functional Footwear:
The following brands are excluded from my approved footwear list. They each have damaging features that can be contributing to your plantar fasciitis pain. Narrow toe boxes and excessive heel elevation are the 2 most common findings.
Hokas
Brooks
Asics
On-Cloud
New Balance
Footwear TO ONLY Wear Occasionally:
The following shoes brands have built-in arch supports, or slightly narrow toe boxes and will not allow your feet to function normally.
Many patients enjoy these shoes as comfort or recovery shoes. They will not help strengthen your feet, and that is the goal here.
Also, these are typically sandals, flip-flops, or slides and they do not have a back strap. I recommend the back strap to prevent excessive toe gripping.
So, I recommend that you only wear this type of footwear on occasion.
Oofos
Birkenstocks
Chacos
Crocs
Vionics
Hey Dudes
Flat Insoles
Flat insoles do not have arch support and are completely flat from heel to toe. They provide comfort and cushioning without the harmful feature of arch support found in most inserts and orthotics.
This is a great option for those who are transitioning from heavily cushioned shoes to minimalist shoes. The shift to barefoot shoes can be difficult, and these flat insoles can help ease the discomfort of the process.
How To Transition To Functional Footwear
Transitioning to functional footwear should include a slow, gradual approach. Most of you have been wearing footwear with narrow toe boxes and elevation of the heel.
Our feet and lower legs can become sore and tight from activating weakened foot muscles, and stretching short calf muscles.
Our gait and foot position is also changed (for the good), and our body will need to adjust and adapt.
Start slowly and wear your new shoes for only 15-20 minutes at a time. Slowly increase wear-time each week.
What is Micro-Dosing?
The best way to transition to functional footwear or barefoot shoes is with micro-dosing.
Micro-dosing is essentially taking small steps towards adapting to footwear with less stack height and zero drop.
After a couple of months of wearing "transitional" shoes, I recommend you begin to introduce your feet to minimalist footwear.
Our feet will accept this new concept more readily if you have been focusing on strengthening your feet and calf muscles with my recommended exercises.
Your feet will begin to strengthen internally and will no longer need extra supports such as built-in arch supports, foot orthotics or extra padded shoes.
Also, walking barefoot with toe spacers in a progressive time frame is also important to begin to train your foot core and help your feet to adapt to functioning without support.
Avoid Doing Too Much Too Soon
How do you know if you have done too much too soon? Your body will tell you!
Your PF symptoms may increase, your foot and legs may begin to cramp, you may experience soreness in your hips and lower back.
Decrease your wear-time until you experience relief of your symptoms.
Can I Treat Plantar Fasciitis At Home?
I specialize in foot and gait mechanics, and I have seen thousands of cases of plantar fasciitis. If you have this debilitating condition, here are a few ways I can help.
Download my free guide. This is the first step on your PF recovery journey. I show you the exact steps to resolve plantar fasciitis at home.
2. Follow my social media pages. I offer daily tips, exercises, and the latest insights on PF. You can also connect and learn from others with the same struggles. Join us: Facebook page & Instagram
3. Have questions? Need more help with your specific challenges? I offer 1-on-1 Coaching/Email Consultation ($49). I'm happy to help.
In my program. I offer solutions through addressing multiple factors. Improving footwear, identifying areas of weakness in the foot and ankle, and restoring proper foot function.
Wishing you health & happiness,
Dr. Angela
The Plantar Fasciitis Doc
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