How to choose the best shoes for plantar fasciitis

Finding a good pair of shoes is a dream, until foot pain strikes. When you’re battling plantar fasciitis, footwear that supports your feet properly is key to your comfort. 

If you’re battling with plantar fasciitis, here’s a quick guide on which shoes to avoid, and how to choose supportive options for different occasions.

What is plantar fasciitis?

Plantar fasciitis is an inflammatory condition affecting the plantar fascia, a thick band of tissue connecting your heel to your toes. This tissue supports the arch and absorbs shock, but repetitive strain can lead to tiny tears and inflammation.

If you’re active, ie. a runner, dancer, or spend hours on your feet at a time, you may be at risk for plantar fasciitis.

The shape of your foot makes a difference, too. If you’ve got flat feet, high arches, or tight achilles tendons, then you may be at risk. Even unsupportive footwear and excess weight can cause the painful inflammation of the plantar fascia.

Signs and symptoms of plantar fasciitis

The below symptoms are indicative of plantar fasciitis:

• Morning heel pain: Sharp or stabbing pain in the heel or arch when taking your first steps after waking up.
• Pain after rest: Discomfort that flares up after sitting or lying down for extended periods (e.g., after a long car ride or desk work).
• Tenderness in the heel: Pain when pressing on the inside or bottom of the heel.
• Aching arch: Dull or throbbing pain along the arch of the foot, especially after standing or walking.
• Increased pain with activity: Symptoms worsen during or after prolonged standing, running, or climbing stairs.
• Stiffness: Reduced flexibility in the foot or ankle, particularly in the morning.
• Mild swelling: Slight inflammation around the heel or arch area.
• Limping or altered gait: Adjusting your stride to avoid putting pressure on the affected foot.

Shoes to avoid with plantar fasciitis

If you’re going for a long walk, standing for extended periods, or are recovering from being active, steer clear of these styles to prevent flare-ups:

• High heels: Strain the plantar fascia by shortening calf muscles and shifting weight forward.
• Flip-flops and flimsy flats: Lack arch support and cushioning.
• Worn-out shoes: Lose shock absorption over time—replace every 480–800 km (or when soles show visible wear).
• Flat ballet pumps: Minimal support and thin soles increase heel impact.

ALSO READ: When to replace your workout shoes

How to choose the best shoes for plantar fasciitis

These are the qualities you need to look for in a pair of shoes for plantar fasciitis:

Arch support: Stabilises the foot and reduces fascia tension

Look for shoes with built-in arch support that matches your foot’s natural curve. This helps distribute weight evenly, reducing strain on the plantar fascia. Casual shoes like Birkenstocks are ergonomically designed, while runners may prefer stability-focused options like ASICS. Avoid flat soles, which force the fascia to overwork.

Cushioned midsole: Absorbs shock (look for EVA foam or gel)

A thick, responsive midsole is critical for dampening impact during walking or running. Materials like EVA foam (lightweight and durable) or gel cushioning (excellent for high-impact activities) protect heels from jarring movements. For all-day wear, prioritise shoes with dual-density midsoles—they combine softness for comfort with firmer layers for support.

Firm heel counter: Cups the heel to prevent excess movement

A rigid heel counter (the back part of the shoe) keeps your foot stable, stopping side-to-side wobbling that can aggravate the plantar fascia. Test this by pressing the heel: it should feel sturdy, not collapsible. Running and walking shoes often feature reinforced heel counters for added motion control.

Roomy toe box: Allows toes to splay naturally

Tight shoes compress toes, altering your gait and increasing pressure on the heel. Opt for a wide or rounded toe box (at least 1 cm of space in front of your longest toe) to prevent crowding.

Removable insoles: Accommodate custom orthotics if needed

Shoes with removable insoles let you replace flimsy stock inserts with prescription orthotics or over-the-counter arch supports. This is especially useful if you have severe overpronation or need tailored cushioning. Check the shoe’s depth to ensure orthotics fit without cramping your feet.

Tips for managing plantar fasciitis

• Stretch daily: Focus on calves and plantar fascia.

• Use orthotics: Custom or over-the-counter inserts add extra support.

• Rotate shoes: Avoid repetitive strain by alternating pairs.

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What gym shoes should you be wearing

Feature Image: Freepik