Foot wear is CRUCIAL when it comes to healing a plantar plate injury. There are a couple of main things to look for when considering the right shoe to help you heal.
- A spacious toe box- if your toes are being squished together it is going to be difficult to heal.
- Cushioning/support- A shoe that protects our fragile foot from the ground as it heals. Make sure nothing is bothering, poking, or putting unwanted pressure on the affected area.
- Drop- people certainly have a preference when it comes to the heel to toe drop of a shoe, but a lower drop is going to put less pressure on your forefoot.
DROP– “Drop” in shoes refers to the height difference from the heel to the front on the shoe. If a shoe has an 8mm drop it means the heel is 8mm higher off the ground than the forefoot. When dealing with a plantar plate tear we desperately need to take as much pressure off the forefoot as possible. If a shoe has a large drop (over 4mm) your foot will be slightly slanted towards your forefoot putting more pressure on the balls of your feet. This is why my top recommendations are Altras (0mm of drop) and Hoka (5ish mm of drop). A lower drop will more evenly displace your foot pressure allowing the front part of your foot to heal much better.
Now if you think that you have a Grade 2 or Grade 3 tear in your plantar plate, I would start that foot in a boot.
The short version of the Air Cast Boot is arguably the best option. I’ve used it, it’s great. Has a rocker/curved bottom to take the pressure off your foot, and a built-in air pump to adjust the tightness gets you the perfect fit.
If you aren’t in need of a walking boot, or are transitioning out of one you’ll need some comfy shoes.
Hoka– Like if you were designing a walking boot as a comfortable running shoe. All their shoes are built with rocker bottoms. Some more than others. This just means the sole (bottom) of the shoe has a specific curvature to it to make the transition from heel to toe seamless. This prevents slapping and unwanted pressure aggressively placed on your foot while moving. A couple of great options here; I’d start with the
-Really well-cushioned and you will be shocked by how light these are for how much cushion you actually get. If you need even more cushion Hoka makes the Bondi. Bondi is just more cushion and stack height than the Clifton. It may be a safer option since it has so much protection underneath. It does have a little bit of a larger look to it. Hoka makes a ton of other great options (like the Arahi if you pronate) that would suit this situation, these are just my two favorites. Hoka also makes their shoes on a 4-5mm drop. Most shoes are made on an 8-12mm heel to toe drop, giving Hoka a more natural feel and putting less weight on your forefoot. Altra– a company that makes comfy, cushioned shoes, with SPACIOUS toe boxes, and heel to toe drops that are all ZERO. Altra is very similar to Hoka. The main two things that differentiate the two companies is that Altra makes foot-shaped shoes. All of their shoes have wide spacious toe boxes. If you have a wider foot or have ever had any bunion or neuroma issues, these shoes will be the greatest purchase of your life. Altra also makes all of their shoes on a ZERO drop platform, meaning they’re flat. This will give you the same natural feeling as when you’re barefoot. It also shifts some of the weight from your forefoot and evenly distributes it. My favorite Altra model for someone with a plantar plate injury is the Provision, Brooks Women’s Adrenaline GTS 20, Alloy/Rose Gold, 7.5 Medium![""]("//ir-na.amazon-adsystem.com/e/ir?t=baldwinsites-20&l=am2&o=1&a=B0811QJZH6")