6 Worst Shoes for Plantar Fasciitis: Avoid Heel and Arch Pain
Heel pain keeping you up at night? Your shoes might be to blame.
Published January 7, 2025.
Many popular shoe styles offer little support or cushioning, putting extra stress on your feet. This can lead to plantar fasciitis, a common condition that causes heel pain and stiffness.
In this guide, we'll explore the worst shoes for plantar fasciitis and tell you what you can do to keep your feet feeling their best.
» Ease pain by inserting a pair of plantar fasciitis orthotics into your shoes
What Is Plantar Fasciitis?
Plantar fasciitis causes pain when a thick band of tissue—plantar fascia—that supports your arch when you walk gets inflamed.
You might notice the pain is worse when you first wake up or after resting for a while. Moving around often eases the pain, but it can come back after standing for a long time in uncomfortable shoes.
» Find out if Crocs are good for your feet
6 Worst Shoes for Plantar Fasciitis
1. Sandals or Flip Flops
Sandals and flip-flops can also contribute to plantar fasciitis. Their thin, flat soles offer no arch support or cushioning, putting extra strain on your plantar fascia. This is especially true when walking long distances or standing on hard surfaces for a long time.
To keep these types of shoes on your feet, you have to grip them with your toes. This further strains the plantar fascia and the muscles in your feet.
Wearing sandals and flip-flops for extended periods can lead to inflammation and microtears in the plantar fascia, chronic pain, heel pain, and problems with how you walk.
What Can You Do?
If you enjoy wearing sandals and flip-flops, try to wear them for only short periods, especially on soft, even surfaces. Look for pairs with built-in arch support and cushioning, or add orthotics for extra support. If you start to feel any pain, take a break from wearing them.
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Personalize My Orthotics2. High Heels
High heels can be a major culprit behind plantar fasciitis. They force your foot into an unnatural position, stretching the plantar fascia. Because they often lack good arch support, high heels put even more strain on your plantar fascia. This is made worse by the fact that high heels shift your weight forward, increasing pressure on the front of your foot.
The longer you wear high heels, the greater the risk of developing plantar fasciitis. This is especially true for people who wear them for work and spend a lot of time on their feet. Walking on uneven surfaces in high heels makes things even worse.
Over time, high heels can lead to inflammation and microtears in the plantar fascia, a shortened Achilles tendon and other foot muscles, chronic pain, and foot problems like hammertoes and bunions.
What Can You Do?
If you have to wear high heels, try to limit your time in them and choose lower heels whenever possible. Custom orthotics can provide support and cushioning, and gel pads can help cushion the front of your foot. Even small changes can make a big difference.
» Explore our list of the worst shoes for Achilles tendonitis
3. Minimalist Shoes
Minimalist shoes, designed to mimic barefoot walking, can also pose risks for plantar fasciitis. They often have a zero-drop design, meaning the heel and forefoot are at the same level, which increases strain on the plantar fascia.
They also tend to have very thin soles with little cushioning. This means your plantar fascia has to absorb more impact, especially during activities like running or jumping.
If you transition to minimalist shoes too quickly, your feet may not have time to adapt, and you could end up with plantar fasciitis. Over time, these shoes can cause chronic pain and plantar fasciitis and even worsen existing foot conditions.
What Can You Do?
Start by wearing them for short periods while walking, and gradually increase your wearing time as your feet adjust. If you experience any pain, stop wearing them. Remember, they may not be suitable shoes for running or if you have existing foot problems.
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Personalize My Orthotics4. Worn-Out or Old Shoes
As shoes wear down, they often do so unevenly, changing how your foot moves and stressing your plantar fascia. The structure also breaks down over time, and you lose arch support and cushioning.
This means your plantar fascia has to work harder to support your foot and absorb shock. Without proper support and cushioning, you're more likely to develop plantar fasciitis, overuse injuries, and other foot problems.
What Can You Do?
To keep your feet healthy, replace your shoes regularly. If you're very active, rotate between two pairs to give them time to recover between uses. You can also get custom orthotics for support and cushioning, even when your shoes are starting to wear down.
» Find out if a fresh pair of Birkenstocks can ease your plantar fasciitis
5. Sneakers
Sneakers can be stylish and easy to wear, but they may not be the best choice for your feet. Many of them have flat insoles and little arch support, which can strain your plantar fascia. This can lead to tiny tears and inflammation, especially if you wear them for long periods.
Because sneakers often lack cushioning, your plantar fascia has to absorb more impact when you walk. If you wear them for long periods at work, you'll likely develop plantar fasciitis. Over time, the pain can even transfer to your knees, hips, and back.
What Can You Do?
It's okay to wear sneakers for short periods or quick errands. If you need to be on your feet for a long time, choose orthopedic shoes with better support and cushioning. You can also add custom orthotics to your sneakers for extra support.
» Learn what you shouldn't do with plantar fasciitis
6. Boots
Work boots—especially those designed for safety—can also be hard on your feet. They are heavy and stiff, with limited arch support and cushioning. This combination can put a lot of strain on your plantar fascia, especially if you wear them for long periods while standing or walking.
The lack of flexibility in many work boots means your feet and lower legs have to work harder with each step, increasing the strain. This can lead to foot fatigue, plantar fasciitis, and joint problems.
What Can You Do?
Look for work boots with features like a flexible sole, good arch support, and cushioning. If possible, you should take breaks to sit down and rest your feet throughout the day. Orthotic insoles can also add much-needed support and cushioning.
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Personalize My OrthoticsStop Your Shoes From Holding You Back
Choosing the right footwear is a simple but powerful step toward preventing and managing plantar fasciitis. By ditching those unsupportive shoes and opting for footwear that prioritizes comfort and support, you can keep your feet healthy, happy, and pain-free.
Remember, your feet carry you through life—so show them some love by choosing shoes that will support them every step of the way.
» Ease your plantar fasciitis pain: Get insoles molded to your foot
Disclaimer: This blog provides general information for educational purposes only and is not a substitute for professional medical advice. Consult your healthcare provider for any foot concerns.
