Plantar fasciitis is one of the most common causes of heel pain, and while several factors can trigger it, footwear often plays a surprisingly big role. Whether you're pounding the pavement for miles or spending hours on your feet at work, the kind of shoes you wear can either help prevent or directly contribute to this painful condition. In this article, we’ll explore the connection between shoes and plantar fasciitis and how the right pair can make all the difference in your recovery and comfort.
How footwear impacts foot health
To answer “can shoes cause plantar fasciitis?”, we need to start with the way shoes affect your foot health.
Our feet do a lot more than just get you from point A to point B. With 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments in each, our feet are complex, high-performing structures that handle an incredible amount of pressure every single day. They absorb shock, provide stability, and propel us forward.
Acting as built-in shock absorbers, the arches are also responsible for adjustingVincent Linto different surfaces, distributing weight evenly, and helping to keep you stable with every step.
But even with all this intricate natural engineering, the right support can help our feet function a lot better and, more importantly, do their job properly for longer. The right shoes work with your foot’s mechanics, reducing impact, enhancing stability, and ensuring that every step feels as comfortable as possible. Still, finding that “right support” is key—can too much arch support cause plantar fasciitis if it overcorrects the natural movement of your feet? The answer might surprise you. This is especially important if you’ve developed foot problems, like plantar fasciitis, or leg and back issues.
The worst footwear for your feet is flat, unsupportive shoes with thin soles, hard insoles, and no arch support [1]. When you ask yourself “can shoes cause plantar fasciitis?” bear in mind that these types of shoes simply don’t cushion your foot properly and only add more strain to the plantar fascia and other weight-bearing structures. To function at its best, the plantar fascia (a thick band of tissue running along the bottom of your foot, facilitating the arch's function and normal foot mechanics) needs the right amount of arch support. Without it, every step you take might overstretch, inflame, or even tear this tissue, leading to plantar fasciitis-related heel pain and other issues [2].
And while resting your feet might bring some temporary relief, it won’t fix the root cause. One of the simplest solutions is making adjustments to your footwear – like switching to shoes with built-in arch support, cushioning, and a slightly raised heel – which can make a huge difference in comfort and recovery [1]. Orthotics can be a valuable treatment option to provide the support the foot needs to alleviate pressure. If you’re not sure where to start, check out our top-rated plantar fasciitis shoes.
So, can shoes cause plantar fasciitis? Let’s put it this way: if you’re dealing with plantar fasciitis and looking for solutions, start by taking a good look at your shoes.
Common shoe features that contribute to heel pain
One of the most common causes of heel pain is plantar fasciitis, and the right or wrong shoes can either relieve or worsen this condition, which is your answer to the ‘can shoes cause plantar fasciitis’ question. Here’s how shoes can affect how your feet feel.
-
Lacking arch support
Flat or unsupportive shoes don’t prop up your arches, giving them the support they need, which can overstretch the plantar fascia and lead to micro tears and pain. Without that support, each step puts extra strain on your foot, which can cause plantar fasciitis or make the condition even harder to manage.
-
Lacking soles
Shoes with thin or rigid soles don’t do much to absorb shock, meaning your feet and heels take the full impact every time you take a step. Over time, those constant shock forces can worsen or cause heel pain, and lead to other foot problems.
-
Lacking cushioning
If your shoes don’t have enough padding in the heel, they’re not absorbing the stress of daily movement. Instead, all that force goes straight to your heel, adding to pain and discomfort, and increasing the risk of injury.
-
Lacking space
Shoes that squeeze your toes together can throw off your foot’s natural mechanics. This not only makes walking less comfortable but also shifts pressure in ways that can worsen plantar fasciitis symptoms. Our guide to wide-width shoes can help you find the right fit if standard shoes aren’t cutting it.
-
Lacking, generally
Even the best shoes don’t last forever. Over time, they lose their structure, cushioning, and support, forcing your feet to work harder with every step. If your favorite pair is looking a little too well-loved, it might be time for an upgrade.
The worst shoes for plantar fasciitis
Some shoes do your feet no favors, especially for people dealing with plantar fasciitis. Without the right design features, pain will most likely get worse and recovery will get harder.
Flip-flops, high heels, and minimalist shoes
Not all shoes are created equal, and some styles are more likely to aggravate your heel pain than others.
-
Flip-flops
While they might be a summer staple, regular flip-flops or backless sandals are some of the worst choices for plantar fasciitis. They offer little to no arch support or cushioning, forcing your feet to work overtime with every step. Plus, since you have to grip them with your toes to keep them on, they put extra strain on the plantar fascia, increasing the risk of inflammation and pain, especially if you wear them for long periods or walk on hard surfaces. If you’re looking for alternatives, consider plantar fasciitis sandals that offer targeted support.
-
High heels
High heels may look stylish, but they’re very bad for your feet. By shifting your weight forward, these shoes put excessive pressure on the front of your foot while stretching the plantar fascia. Most high heels also lack proper arch support, which only adds to the strain. Over time, wearing heels frequently can lead to chronic pain, foot deformities, and even a shortened Achilles tendon. If you can’t avoid them entirely, try to limit how long you wear them and opt for lower heels with added cushioning.
-
Minimalist shoes
Minimalist shoes aim to mimic barefoot walking, but that’s not always a good thing, especially if you have plantar fasciitis. Their thin soles provide little protection or shock absorption, meaning your plantar fascia takes the full impact of each step. Many also have a zero-drop design, which can increase strain on the fascia. If you’re not used to them, switching to minimalist shoes too quickly can make heel pain worse and even contribute to long-term foot problems.
On the bright side, while some shoes can make plantar fasciitis worse, the right pair can help you walk more comfortably and support your recovery.
The Orthofeet support difference
Orthofeet’s shoes are designed with built-in arch support, multi-layered cushioning, a firm heel counter and a stable structure, to help alleviate heel pain and keep your feet happy for the long run. You’ll even find these features across different styles, including plantar fasciitis slippers for at-home comfort.
As podiatrist Dr. Steven Gershman puts it: “Orthofeet shoes and inserts are highly recommended by my office in many cases, and I personally wear them, as does my wife. They serve as an excellent treatment modality for plantar fasciitis. These products are well-made and biomechanically appropriate, effectively reducing pronation and other abnormal biomechanical forces”.
Best shoes for preventing plantar fasciitis
If you’re unsure where to begin, our guide on how to choose plantar fasciitis shoes breaks down everything from arch support to heel structure, so you can find the right fit for your needs. Now, let's look at the specific shoe design features that will ensure your footwear is good for your feet and your plantar fasciitis.
Supportive features to look for
-
Arch support
Good arch support helps distribute weight evenly across your foot, preventing excessive stress on the plantar fascia. This is especially important if you have flat feet or high arches, both of which can increase the risk of plantar fasciitis.
-
Cushioned insoles
Soft, cushioned insoles help absorb shock with every step, reducing impact on the heel and arch. Materials like gel, foam, or carbon layers can add an extra level of comfort and protection. If your current shoes aren’t providing enough support, consider upgrading with our specialized insoles for plantar fasciitis, designed to relieve heel pain and improve foot alignment.
-
Firm heel counter
A firm heel counter – the stiff back portion of the shoe – helps stabilize your foot and limits excessive movement that can strain the plantar fascia.
-
Shock absorbing soles
Shoes with shock absorbing soles minimize the impact on your feet, making each step easier on your heels and arches. This is especially helpful if you spend a lot of time walking or standing on hard surfaces.
-
Roomy toe box
A wide, spacious toe box allows your toes to splay and move naturally without being cramped. This reduces pressure on the front of your foot, improves your balance, and helps prevent other foot issues like bunions or hammertoes.
-
Lightweight, flexible material
Shoes made from lightweight, flexible materials allow the foot to move naturally without adding strain. At the same time, they should still provide enough structure to keep your foot properly aligned.
Every Orthofeet shoe is packed with these features and more, designed to keep your foot and ankle feet supported, comfortable, and pain-free.
Tips for transitioning to better footwear
Switching to supportive shoes is a smart move, but your feet might need some time to adjust. Here’s how to make this transition the right way:
-
Take it slow – Don’t wear new shoes all day right away. Start with short periods and gradually increase the time you wear them to let your feet adapt.
-
Use orthotic inserts if needed – If your shoes don’t offer enough support, adding orthotics (also known as orthotic insoles), can give your feet extra cushioning and stability. Not sure what size you need? This guide on how to measure insoles for shoes can help you find the right fit.
-
Replace worn-out shoes – Old shoes lose their support over time. Swap out your shoes for new ones as soon as they show visible signs of wear, or when you feel they don’t provide the same level of support as before.
-
Check the fit at the right time – Try on shoes in the evening when your feet are slightly swollen to ensure the best fit.
-
Pay attention to discomfort – Some mild soreness is normal at first, but if you feel persistent pain, your shoes may not be the right fit or support level.
In addition to footwear adjustments, check out our complete guide on how to treat plantar fasciitis at home with stretches, icing, and daily habits that ease pain and improve mobility.
Final thoughts
Shoes play a bigger role in plantar fasciitis than you might think and the wrong pair can contribute to heel pain and a host of other symptoms. If your shoes lack support, cushioning, or stability, they could be making things worse.
Take a moment to check your current shoes – are they giving you the support you need? If not, it might be time for an upgrade. Orthopedic shoe options like Orthofeet are designed with comfort and foot health in mind to offer the cushioning, arch support, and stability your feet need and deserve. Making the switch now can help you stay pain-free for the long run.
And finally, if pain persists and your foot is not healing, or if you're unsure which shoes are right for you, it’s always best to consult your doctor or medical provider.
======================
[1] Umar Haddaya, Idrees Wajeeha, Umar Wardah, Khalil Anish, Rizvi Zuhair A. Impact of Routine Footwear on Foot Health: A Study on Plantar Fasciitis. Journal of Family Medicine and Primary Care. July 2022. Accessed March 23, 2025. https://journals.lww.com/jfmpc/fulltext/2022/07000/impact_of_routine_footwear_on_foot_health__a_study.74.aspx.
[2] Medically Reviewed by Poonam Sachdev. The Worst Shoes for Your Feet. WebMD. August 28, 2023. Accessed March 24, 2025.
https://www.webmd.com/pain-management/ss/slideshow-worst-shoes-for-your-feet