How to Choose Shoes for Plantar Fasciitis

Plantar fasciitis is one of the most common causes of foot pain. It occurs when the plantar fascia –– a thick band of tissue that connects your heel to your toes –– gets inflamed. It can affect one or both feet.

People with plantar fasciitis often have pain at the bottom or innermost part of the heel. The pain usually worsens with weight bearing or getting out of bed in the morning.

Plantar fasciitis can affect people of all ages and activity levels, from young athletes to older adults who are more sedentary. But it is more common in runners, women, and those between the ages of 40 and 60. 

Fortunately, most cases of plantar fasciitis heal with proper treatment. Simple treatments typically include stretching, modifying activity, and wearing supportive shoes. Here are some expert tips to help you find the best shoes to manage your plantar fasciitis. 

What should you look for in plantar fasciitis shoes? 

When choosing shoes for plantar fasciitis, the goal is to find footwear that ease pain and discomfort as you heal. This is critical because unsupportive footwear can worsen plantar fasciitis and limit your daily activities. 

Strong arch support

Shoes with proper arch support absorb shock as you move. They are designed to distribute your weight evenly and stabilize your feet. This may reduce pressure on the plantar fascia and joints such as the hip, knee, and ankle. Less strain and weight on your joints may decrease pain and improve foot function. 

That's why experts often recommend custom or over-the-counter orthotics like arch supports for people with plantar fasciitis. Research suggests that OTC orthotics may be more effective than custom-made options. But you might not need either if you find shoes with a built-in arch. This built-in support should conform to your natural arches. 

Adequate arch support will vary depending on the structure of your feet. For example, people with flat feet and those with high arches may need different support. Talk to a podiatrist if you're unsure about the best option. They can help you learn more about the shape of your feet, your gait or walking pattern, and the best shoes to help treat plantar fasciitis. 

Cushioned soles 

Experts also recommend shoes with thick soles to absorb shock. Thick soles, including midsole and insole cushioning –– often made of foam, gel, or cork –– support the entire foot, from the forefoot to the heel. The extra layers between your feet and the ground can reduce stress on the plantar fascia and relieve pain with standing, walking, or running. 

Rocker shoes, which have thick soles and rounded bottoms, have also been shown to ease foot pain from plantar fasciitis. They may be especially effective when combined with orthotics. But again, adequate cushioning depends on your foot structure and preferences. 

Look for shoes with thick soles, deep heel cups, and cushioned insoles until you find the right fit. Consider shoes with removable insoles, as they allow you to add orthotics if the built-in cushioning isn't quite right for you. 

Elevated heels  

Heel height is another important factor when choosing shoes for plantar fasciitis. High heels and flats increase the strain on your feet. But a slightly elevated heel may lower the strain and help alleviate heel pain. According to a 2022 study, shoes with a heel height from 0.1 to 1.5 inches may be best for plantar fasciitis. You can find a slight heel in a range of footwear, including running and walking shoes. 

What are the best shoes for plantar fasciitis? 

There is no best shoe for plantar fasciitis because the condition affects people differently. Prioritize comfort and fit when choosing shoes for plantar fasciitis. And remember to select footwear based on your activities. For example, you might wear training shoes during a resistance workout and walking shoes while working. 

Try to be patient. Finding comfortable shoes may take some trial and error. With guidance from your healthcare provider, you should be able to find different shoe styles –– from sneakers to contoured sandals –– to suit your needs. 

Consider starting your search with these footwear brands approved by the American Podiatric Medical Association: 

• Brooks 

• Dansko 

• HOKA

• New Balance 

• OOFOS

• Orthofeet  

What shoes should you avoid if you have plantar fasciitis? 

If you have plantar fasciitis, you'll want to avoid shoes that increase the load on your feet or impair your gait, including: 

• Old or worn-out footwear with less shock absorption, especially if you stand for long periods or run often   

• Minimalist shoes with thin, uncushioned soles 

• Zero-drop shoes with flat soles 

• High heels 

• Flip-flops 

• Shoes with rigid soles 

Why trust our experts?

Written by:

Jasmine Marcus, PT, DPT, CSCS

Jasmine Marcus, PT, DPT, CSCS, is a licensed physical therapist and a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA). She has practiced in orthopedic physical therapy for over 6 years, treating patients of all ages and abilities, including Olympic athletes.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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