7 Worst Shoes for Plantar Fasciitis (And What to Wear Instead for Pain Relief!) 

If you’ve ever experienced heel pain ^[1] or the stabbing sensation that comes with plantar fasciitis, you know just how debilitating it can be. Every step feels like your foot is rebelling against you. While there are many reasons you could be suffering from this painful foot condition, one of the most overlooked culprits is your shoes.

Yes, the very thing you rely on daily could be making your plantar fasciitis worse. Let’s walk through the worst shoes for plantar fasciitis, the damage they cause, and the smarter, pain-relieving alternatives your feet will thank you for.

1. Stiletto Heels: Fashion Meets Foot Torture

They may look stunning, but stiletto heels are the ultimate enemies of your plantar fascia. These ultra-high heels force your foot into unnatural angles, increasing strain on your Achilles tendon, compressing your toes, and putting too much stress on your heel bone.

Wearing shoes like this for extended periods can stretch the thick ligament that supports your arch, leading to microtears—those tiny tears responsible for chronic plantar fasciitis pain.

2. Ballet Flats: Pretty but Painfully Unsupportive

On the opposite end of the spectrum, ballet flats may seem comfy but are often too flat, providing no arch support and very little shock absorption. If you have flat feet or high arches, these shoes only aggravate your condition.

Walking on hard surfaces in flats allows too much pressure to be transferred to your heel, worsening your foot condition over time.

3. Flip Flops: Summer’s Favorite Shoe… and Your Arch’s Worst Nightmare

It’s hard to resist the airy ease of flip flops, but they offer virtually zero heel support or shock absorption. As stylish as they may seem, they make your plantar fasciitis worse by promoting poor gait, increasing strain on your arch and heel, and failing to support your plantar fascia during daily physical activity.

4. Sandals: Barely There = Barely Helpful

Most sandals, like flip flops, are built with fashion in mind, not function. Without good arch support and a secure fit, they let your feet slide around, causing instability and exacerbating foot conditions. While some newer models incorporate custom orthotics or better structure, many still fall short.

5. Pointed-Toe Shoes: Squeezing Into Pain

Tight shoes with pointed toes do exactly what you think—bunch your toes together unnaturally. This not only causes inflammation but also reduces the foot’s ability to absorb shock properly. That concentrated pressure can trigger or worsen plantar fasciitis symptoms and lead to other alignment issues.

6. Platform Shoes: Style Over Stability

Though platform shoes may seem like they offer cushioning, their rigid design does more harm than good. They limit your foot’s natural movement and can increase your risk of ankle instability and heel pain—a dangerous mix if you’re prone to plantar fasciitis.

7. Worn-Out Shoes: The Silent Saboteurs

Old, worn-out shoes may still feel “broken in,” but if they’ve lost their structural integrity, they’re not providing the supportive shoes your feet need. Over time, worn soles, broken-down cushioning, and lack of heel support can make a previously manageable issue much worse.

What Shoes Should You Wear for Plantar Fasciitis?

Dr. Richard Braver, a New Jersey-based podiatrist and Fellow of the American College of Foot and Ankle Surgeons, explains:

“Plantar fasciitis is most often aggravated by a lack of proper arch support in footwear. People tend to wear unsupportive shoes or go barefoot, which puts repetitive stress on the plantar fascia. Proper shoes with good cushioning and support, combined with stretching and conservative treatments, can significantly reduce symptoms and speed recovery.”

Not all shoes are created equal. Here’s what to look for when choosing the best shoes for plantar fasciitis:

• Arch support designed for your foot type (flat feet or high arches)
• Cushioned heel support with proper shock absorption
• A wide toe box to reduce pressure on the front of the foot
• Replace old shoes every 300-500 miles of walking or every 6-12 months, depending on usage.

Some of the best options include running shoes or walking shoes approved by the American Podiatric Medical Association. These are engineered to handle long periods of standing or walking while providing better support.

What Can You Do for Your Plantar Fasciitis?

If you’re dealing with persistent plantar fasciitis ^[2] symptoms, don’t just rely on new shoes. Here are effective conservative treatments:

• Use custom orthotics for extra support
• Apply ice for pain relief
• Stretch your Achilles tendon ^[3] and plantar fascia
• Avoid barefoot walking on hard surfaces
• Talk to a medical professional or healthcare provider for a treatment plan

Habits That Can Worsen Plantar Fasciitis

Want to avoid developing plantar fasciitis or keep it from coming back? Ditch these bad habits:

• Wearing tight shoes or ultra-high heels
• Prolonged use of flip flops and flat shoes
• Ignoring foot pain and continuing physical activity
• Not replacing your new shoes regularly
• Skipping warm-ups and stretches before workouts

Final Thoughts: Your Feet Deserve Better

From flip flops to stiletto heels, the worst shoes for plantar fasciitis are often the ones that lack structure, cushioning, and proper support. If you’re serious about pain relief, making smart footwear choices is essential. Swap your harmful shoes for more supportive shoes, incorporate helpful lifestyle changes, and be mindful of your habits.

Take care of your feet now, and they’ll carry you pain-free for the next few months—and far beyond.

If you want to learn more about shoes and how they affect your foot pain, check out Plantar Fasciitis Relief In 7 Days now!

Frequently Asked Questions

Is it better to go barefoot or wear shoes with plantar fasciitis?

It’s better to wear supportive shoes. Going barefoot, especially on hard surfaces, can worsen plantar fasciitis by putting extra strain on the plantar fascia.

What stops plantar fasciitis?

Rest, proper footwear, stretching, orthotics, ice therapy, and lifestyle changes can help stop plantar fasciitis. Addressing the root causes and avoiding activities that put stress on your feet is key.

Can socks help plantar fasciitis?

Yes, compression socks or plantar fasciitis socks can provide gentle arch support, improve circulation, and reduce heel pain, especially during long periods of standing or walking.

Is there a brace for plantar fasciitis?

Yes, night splints or foot braces are commonly used. They stretch the plantar fascia and Achilles tendon overnight, which can help reduce morning pain and speed healing.

What can I rub on my foot for plantar fasciitis?

You can use anti-inflammatory creams, topical pain relievers containing menthol or capsaicin, or massage with essential oils like peppermint or eucalyptus. Massage with a tennis ball or roller also helps relieve tension.