If your heels started hurting after a long hike, you might be wondering if your hiking boots caused the problem.
The truth is, hiking boots rarely cause heel pain or plantar fasciitis on their own. But the wrong footwear, combined with tight calf muscles, poor foot mechanics, or doing too much too soon, can absolutely cause you to develop heel pain. Even if they're not the root cause, they can definitely make an existing problem worse.
How Hiking Boots Can Lead to Plantar Fasciitis
1. Poor Arch Support
Boots with poor arch support can increase overpronation, placing repeated stress on the plantar fascia.
2. When to Avoid Minimalist Hiking Shoes or Boots
While all the rage, minimalist hiking shoes or boots can be especially problematic for hikers with flat feet or unstable mechanics; they don't provide enough support for long distances.
3. Improper Fit
If your boots are too loose, too wide, or have too much internal volume, your foot will shift around while you hike. That can change your walking mechanics causing increased stress on the heel.
4. Failing to Bring Orthotics With You
If you wear orthotics or supportive inserts, always bring them with you when you're shopping for boots. Inserts change the fit of the boot significantly.
5. Wearing the Wrong Boots for the Terrain
Another common problem is using the wrong type of boot for the terrain. Wearing footwear that isn't designed for the demands of the hike places excessive stress on the plantar fascia.
6. Wearing Worn-Out Boots
Wearing old worn-out boots might feel comfortable but they often no longer provide the support you need to prevent plantar fasciitis.
