If you’ve ever woken up and felt a sharp, stabbing pain in your heel as soon as you stepped out of bed, you may be experiencing one of the hallmark signs of plantar fasciitis, a common cause of foot and especially heel pain affecting millions of people. But what exactly is it, why does it hurt so much, and how to choose plantar fasciitis shoes?
That’s what we’re here to unravel.
Understanding plantar fasciitis and its impact on your feet
In the next section, we’ll explain how to choose plantar fasciitis shoes, but this will make more sense once you understand plantar fasciitis.
The plantar fascia is a strong band of connective tissue that runs along the bottom of the foot, connecting the heel to the toes. It supports the arch, absorbs shock, and helps maintain proper foot mechanics as you move.
Plantar fasciitis develops when stress and overuse cause tiny tears in this connective tissue. “It’s not a true inflammation,” explains Dr. Steven Gershman, DPM. “It’s actually damage to the collagen fibers that make up the ligament, resulting in small tears.” Unlike muscles or tendons, the plantar fascia doesn’t stretch, so when it’s under too much strain, these tears can become quite painful [1].
Here are a few other things you should know about plantar fasciitis:
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Symptoms
The most common sign of plantar fasciitis is a sharp pain around the heel. It’s usually worse in the morning or after long periods of inactivity, because the foot stiffens up while it rests.
The pain and discomfort may also flare up after physical activity, though it usually doesn’t hurt during exercise itself [2]. Other symptoms include:
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Tenderness when touching the heel or arch
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Stiffness that makes it hard to walk comfortably, especially first thing in the morning
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A burning sensation at the bottom of the foot
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Pain that worsens when climbing stairs or standing for long hours
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Swelling around the heel
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Tightness in the Achilles tendon
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Discomfort in the arch area
How the wrong shoes can make things worse
It’s important to know how to choose plantar fasciitis shoes, but just as important to know which ones to avoid, as your footwear can directly influence whether your plantar fasciitis eases or worsens.
Shoes with poor support, especially those with hard soles, worn-out cushioning, or high heels, put extra strain on the plantar fascia and worsen symptoms [3].
One study even found that people suffering from plantar heel pain tend to wear shoes with harder heels and struggle to find properly supportive footwear [3]. If your shoes lack cushioning and arch support, your feet and plantar fascia absorb more impact, making the condition even harder to manage. To better understand the role footwear plays in foot pain, read our deep dive into the question can shoes cause plantar fasciitis and how your current shoes might be contributing to discomfort.
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The right shoes can make all the difference
"Treating plantar fasciitis should always start with the right shoes and inserts," says Dr. Gershman.
Shoes with proper arch support, cushioned insoles, and shock-absorbing soles help reduce strain on the plantar fascia, which can prevent further deterioration and relieve much of the pain.
Now that we've covered the basics, let's get to the main concern: how to choose plantar fasciitis shoes.
Key features to look for in plantar fasciitis shoes
Arch support
When dealing with plantar fasciitis, arch support isn’t just a nice-to-have; it’s a must. The right support helps prop up the arch to its proper position, reducing the load the plantar fascia carries. Without it, every step you take can add stress and make things worse.
When you look for shoes with arch support, those designed with contoured footbeds or orthotic insoles are your best option. They help distribute pressure evenly, align your foot with your legs and back, and correct your gait.
If you have flat feet, you’ll need structured arch support to prevent overpronation (when the foot rolls inward excessively). On the other hand, if you have high arches, extra cushioning can help reduce the strain on the fascia by absorbing much of the shock as you walk or run. Just be mindful of overcorrecting—can too much arch support cause plantar fasciitis? It’s possible if the support is too rigid or mismatched to your arch type.
Cushioning and shock absorption
Every step you take sends impact forces through your feet, something you really feel when dealing with plantar fasciitis. That’s where cushioning comes into play. A properly cushioned shoe helps soften the impact on your heel and arch, reducing pain and fatigue.
Look for shoes with memory foam, gel padding, or EVA midsoles. These materials mold to your foot shape and provide excellent shock absorption. A shoe with a sole specifically designed to support your foot health will also help deflect shock, preventing it from traveling up your leg and causing further pain, damage, and discomfort.
Shop Orthofeet’s wide variety of insoles for plantar fasciitis to find the right level of support and cushioning for your needs. If you're unsure about sizing, our guide on measuring insoles for shoes can help you get the best fit.
The goal is one: keeping your feet comfortable, even after hours on the move.
Heel support and stability
Your heel is the first point of contact when you walk, meaning it absorbs most of the initial impact. That's why it needs all the support it can get. A firm heel counter (the stiff part at the back of the shoe) helps stabilize your foot and control motion, and this reduces stress on both the heel and the plantar fascia. Your foot knows what to do, it just needs some support to be able to do it effectively.
Another important feature in this area is a slightly raised heel. A small lift can take pressure off your arch and promote proper foot alignment. This is why supportive sneakers feel so much better than slipping on a pair of flat sandals. Speaking of which – unsupportive shoes like flip-flops or ballet flats provide zero heel support, and can only make things worse by throwing off your stability, increasing the risk of injury and plantar fasciitis deterioration.
Flexibility and toe box space
A shoe that’s too stiff can make walking uncomfortable, but one that’s too flexible won’t offer enough support. The sweet spot is a sole that bends at the ball of the foot while still providing some resistance. This allows the foot to move naturally without over-flexing.
Toe space is another big factor. A roomy toe box not only ensures your toes aren't cramped, but also allows them to splay naturally, which is key if you want to prevent additional foot pain and problems. On the other hand, tight shoes can create more pressure points, increasing your discomfort and potentially even causing other issues like bunions or corns. If your toes feel squeezed, it's a sign that you may have wide feet. If you frequently need roomier shoes, our guide on wide-width shoes breaks down how to find the best fit for you.
Types of shoes best for plantar fasciitis
Now, let’s get more specific and talk about the types of shoes that can help you manage or even prevent plantar fasciitis.
Athletic shoes for plantar fasciitis
If you like to stay active, you’ll want to make sure your shoes work with you, not against you. Wearing the right athletic shoes isn’t just about comfort, it’s also about injury prevention. Running and walking shoes designed for plantar fasciitis offer the perfect combination of arch support, cushioning, and motion control. These features help keep your foot properly aligned while reducing stress on the heel and arch.
Here’s what to look for:
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Arch support to maintain proper foot alignment and reduce pressure on the plantar fascia.
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Shock absorption to soften impact and prevent heel pain.
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Deep heel cup to cradle the heel and give you extra stability.
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Rocker bottom sole to promote smooth motion and reduce fatigue.
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Firm heel counter for added stability and support.
Orthopedic shoes for everyday use
Standing for hours can take a serious toll on your feet, especially if you're wearing unsupportive shoes. The right orthopedic shoes will help relieve pain, improve overall foot health, and make everyday activities much more comfortable. Unlike regular shoes, plantar fasciitis footwear is designed with features that help alleviate foot pain while preventing additional strain on your plantar fascia.
Here’s what to look for:
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Extra depth design, leaving room for orthotic insoles or swollen feet.
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Built-in orthotic insoles to provide arch support and proper weight distribution.
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Lightweight, breathable materials that reduce foot fatigue, keep feet aerated to prevent infections and odors, and make long hours on your feet more manageable.
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Adjustable fit, such as hook-and-loop straps or laces, to ensure a secure and personalized fit.
Sandals and slippers for plantar fasciitis relief
Traditional sandals and slippers may be perfect for those hot days, but they often lack the arch support and cushioning needed for plantar fasciitis relief. Thankfully, there are supportive options designed to keep your feet comfortable both indoors and outdoors.
When choosing sandals or slippers for plantar fasciitis, look for:
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Contoured footbeds that provide arch support and keep the foot properly aligned.
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Cushioned insoles to absorb shock and reduce heel pain.
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Rubber outsole to provide excellent traction and stability.
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Ergonomic Sole that improves the ease of walking.
Brands like Orthofeet offer plantar fasciitis sandals and slippers for plantar fasciitis that deliver serious relief without compromising comfort. These options provide the same level of support as orthopedic shoes while allowing your feet to breathe and relax.
Orthofeet plantar fasciitis shoe collections
Orthofeet isn’t just another shoe brand – it’s a solution for stubborn foot pain and a trusted choice for plantar fasciitis shoes. Every pair is engineered with comfort-driven technology designed to tackle plantar fasciitis head on.
What makes Orthofeet’s plantar fasciitis shoes unique? It starts with premium orthotic insoles that contour to your arches, reducing strain where it matters most. Then, ergonomic soles step in to cushion impact and support natural movement. Finally, a non-binding fit eliminates pressure points, so your feet feel free and comfortable all day long.
The result? A shoe that feels good and works constantly to keep pain away.
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[1] Jenette Restivo, medically reviewed by Robert H. Shmerling, MD. Plantar fasciitis: Symptoms, causes, and treatments. Harvard Health Publishing. November 3, 2023. Accessed March 25, 2025.
https://www.health.harvard.edu/pain/plantar-fasciitis-symptoms-causes-and-treatments
[2] Emily N Schwartz, John Su. Plantar Fasciitis: A Concise Review. The Permanente Journal. March 1, 2014. Accessed March 25, 2025.
https://www.thepermanentejournal.org/doi/10.7812/TPP/13-113
[3] Karl B. Landorf, Michelle R. Kaminski, Shannon E. Munteanu, Gerard V. Zammit, Hylton B. Menz. Activity and Footwear Characteristics in People With and Without Plantar Heel Pain: A Matched Cross-Sectional Observational Study. Wiley Online Library. June 9, 2022. Accessed March 25, 2025.
https://onlinelibrary.wiley.com/doi/full/10.1002/msc.1663