Do I need a stability shoe?

Not necessarily. Some runners prefer one, but cushioning under the heel and a stiff forefoot matter more for most.

Choosing running shoes with plantar heel pain

With plantar heel pain most runners want two things: a well-cushioned heel to take the sting out of landing, and a forefoot that does not bend much, because bending the toes upwards at push-off tightens the plantar fascia. A moderate-to-high drop also takes some tension off the fascia and calf.

What loads it

The plantar fascia runs from the heel to the toes. At push-off, bending the toes upwards winds it tight (the windlass effect), and the heel takes the impact at landing.

Flexible shoes, low drop, barefoot walking at home, hills and sudden increases in mileage commonly aggravate it.

What to look for in a shoe

A thick, cushioned heel: More material under the heel reduces peak pressure at the sore spot.
Drop of 8 mm or more: A higher heel reduces the stretch on the calf and fascia.
A stiff, rockered forefoot: Limits how far the toes bend at push-off, which limits fascia tension.
A wide heel base: A broad heel feels more stable and spreads load.

What to be careful with

Flexible, flat or minimalist shoes and going barefoot or in flat slippers at home.
Changing to a much lower drop while it is sore.

Terrain

Best: Even, slightly forgiving surfaces: smooth trails, groomed paths, treadmill.
Be careful with: Hills (uphill increases toe bend, downhill increases heel impact) and sand.
Trail: Smooth trails are often more comfortable than tarmac; very rocky trails press on the heel unevenly.

Changing shoes

Change one thing at a time and do it gradually: start with short, easy runs in the new shoe and keep the old pair in rotation for a few weeks. A shoe that feels right in the first few runs is a better guide than any number on this page.

Current shoes with these characteristics

Required: thicker heel (heel stack ≥ 39 mm (median of measured shoes)). Ranked by how many of these also hold: drop 8 mm or more (drop ≥ 8 mm); stiffer forefoot (stiffness score ≥ 50/100); earlier rocker (rocker apex ≤ 65.2 % of length (median of measured shoes)); wider heel base (heel base width ≥ 93.6 mm (median of measured shoes)); everyday trainer (daily trainer, max cushion, stability or trail shoe (not racing or tempo)). Medians are over the shoes measured on this site. Only the latest version of each model is listed, and shoes without a value for a characteristic are not counted as matching it.

Road

Shoe	Why it is listed	Drop	Heel	Forefoot	Apex	Toe tip	Stiffness
ASICS Gel-Kayano 33	Thicker heel Drop 8 mm or more Stiffer forefoot Earlier rocker Wider heel base Everyday trainer	8 mmStated	41 mmMeasured	33 mmMeasured	65 %est.	40 mmest.	62Derived
ASICS Gel-Nimbus 28	Thicker heel Drop 8 mm or more Stiffer forefoot Wider heel base Everyday trainer	8 mmStated	44 mmStated	36 mmStated	66.4 %est.	45 mmest.	80Derived
Brooks Ghost Max 4	Thicker heel Stiffer forefoot Earlier rocker Wider heel base Everyday trainer	6 mmStated	39 mmStated	34 mmStated	59.8 %est.	44 mmest.	64Derived
Hoka Clifton 10	Thicker heel Drop 8 mm or more Earlier rocker Wider heel base Everyday trainer	8 mmStated	43 mmStated	35 mmStated	62.8 %est.	42 mmest.	35Derived
Nike Pegasus Premium	Thicker heel Drop 8 mm or more Stiffer forefoot Earlier rocker Everyday trainer	10 mmStated	45 mmStated	35 mmStated	64.4 %est.	37 mmest.	70Derived
Nike Structure Plus	Thicker heel Drop 8 mm or more Stiffer forefoot Wider heel base Everyday trainer	10 mmStated	42 mmStated	32 mmStated	67 %est.	33 mmest.	60Derived
Nike Vomero 18	Thicker heel Drop 8 mm or more Earlier rocker Wider heel base Everyday trainer	10 mmStated	46 mmStated	36 mmStated	60.9 %est.	40 mmest.	42Derived
Nike Vomero Plus	Thicker heel Drop 8 mm or more Stiffer forefoot Wider heel base Everyday trainer	10 mmStated	45 mmStated	35 mmStated	70 %est.	32 mmest.	62Derived
ASICS GlideRide Max 2	Thicker heel Stiffer forefoot Earlier rocker Everyday trainer	6 mmStated	46 mmStated	40 mmStated	62.7 %est.	47 mm*est.	50Derived
ASICS GT-2000 15	Thicker heel Drop 8 mm or more Wider heel base Everyday trainer	8 mmStated	40 mmStated	32 mmStated	68.5 %est.	36 mmest.	27Derived

Showing the top 10 of 44 matching road shoes.

Trail

Shoe	Why it is listed	Drop	Heel	Forefoot	Apex	Toe tip	Stiffness
Hoka Mafate 5	Thicker heel Drop 8 mm or more Earlier rocker Wider heel base Everyday trainer	8 mmDerived	44 mmStated	36 mmStated	61.5 %est.	44 mmest.	48Derived
New Balance Fresh Foam X Hierro v9	Thicker heel Stiffer forefoot Earlier rocker Wider heel base Everyday trainer	4 mmStated	42 mmStated	38 mmStated	60.7 %est.	44 mmest.	54Derived
Salomon Ultra Glide 4	Thicker heel Stiffer forefoot Earlier rocker Wider heel base Everyday trainer	6 mmDerived	41 mmStated	36 mmStated	61 %est.	38 mmest.	62Derived
ASICS METAFUJI Trail 2	Thicker heel Stiffer forefoot Earlier rocker Everyday trainer	5 mmDerived	42 mmStated	37 mmStated	60.6 %est.	54 mmest.	70Derived

Questions

Do I need a stability shoe?: Not necessarily. Some runners prefer one, but cushioning under the heel and a stiff forefoot matter more for most.

Other guides

Measurements are explained on the Learn pages and in the methodology.