Footwear guide · Heel pain
Best Shoes & Insoles for Plantar Fasciitis
A podiatrist's guide to choosing trainers, everyday shoes, sandals and insoles when you have plantar fasciitis or heel pain — what to look for, what to avoid and when to get help.
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Why Footwear Matters
Plantar fasciitis is irritation of the thick band of tissue under your foot that attaches to your heel. Every step loads it, so the right shoes and insoles can make a real difference to how sore it feels day to day.
Footwear won't fix plantar fasciitis on its own — strengthening, load management and treating the cause matter most — but it's one of the quickest ways to ease pain while you recover.
Features of a Good Shoe for Plantar Fasciitis
Cushioned heel
Soft enough to reduce impact on the sore heel, but not so soft that the shoe feels unstable.
Firm heel counter
The back of the shoe should hold your heel securely rather than collapsing when squeezed.
Moderate heel drop
A slightly higher heel than forefoot (around 8–12mm) takes some strain off the calf and plantar fascia.
Supportive midsole
The shoe shouldn't fold easily through the middle. A stiffer or rocker-style sole reduces load through the foot.
Room for an insole
A removable insole lets you use arch support or custom orthotics.
Good fit
Enough length and width, especially at the end of the day when feet swell.
Running Shoes and Trainers
Well-cushioned running shoes with a firm heel and moderate heel drop suit many people with plantar fasciitis. Models patients often find comfortable include the Hoka Bondi and Clifton, Brooks Ghost and Adrenaline, ASICS Gel-Nimbus and Gel-Kayano, and New Balance Fresh Foam 1080 — look for the latest version of each.
If your arch collapses a lot, a stability shoe (such as the Brooks Adrenaline or ASICS Gel-Kayano) may feel better than a neutral one. A rocker-style sole can also take load off the foot. See our support shoes and neutral shoes guides.
Insoles and Orthotics for Plantar Fasciitis
Off-the-shelf insoles
Insoles with arch support and a deep heel cup can ease pain in the short term and are a good first step.
Heel cups and gel pads
Can add cushioning under the heel, especially in work shoes or boots.
Custom orthotics
If pain persists or keeps returning, custom orthotics made after an assessment are shaped to your foot and how you move.
Use them with exercises
Insoles work best alongside calf and plantar fascia strengthening — not instead of it.
Slippers and Sandals
Many people find their heel is most painful first thing in the morning or after walking barefoot around the house. Supportive slippers or recovery sandals with a contoured arch and cushioned heel help. Avoid completely flat flip-flops and very soft, unsupportive slippers while symptoms are flaring.
Shoes to Avoid While Your Heel Is Sore
- Flat, thin-soled shoes and flip-flops
- Very flexible shoes that fold easily in half
- Worn-out trainers with compressed cushioning
- Barefoot or zero-drop shoes during a flare-up
- Long periods barefoot on hard floors
What Our Patients Say
Plantar Fasciitis Shoes & Insoles Questions
What are the best shoes for plantar fasciitis?
Look for a well-cushioned heel, a firm heel counter, a slightly raised heel (moderate heel drop) and a sole that doesn't bend too easily through the middle. A rocker-style sole can also help. The best shoe is one that has these features and feels comfortable on your foot.
Do insoles help plantar fasciitis?
They can. Off-the-shelf insoles with arch support and a heel cup help many people in the short term. If pain persists or keeps coming back, custom orthotics made after an assessment may help — alongside exercises to load the plantar fascia and calf.
Should I walk barefoot with plantar fasciitis?
It's usually best to avoid long periods barefoot on hard floors while your heel is sore. Supportive slippers or sandals with an arch and cushioned heel are a better choice at home.
Are barefoot or zero-drop shoes good for plantar fasciitis?
Not usually while symptoms are flaring, as they place more load on the calf and plantar fascia. Some people transition to them later, but this should be gradual.
How long until plantar fasciitis gets better?
Many cases improve over a few months with the right footwear, load management and strengthening. If you've had heel pain for more than a few weeks, an assessment helps identify what's driving it.
Related: Heel pain & plantar fasciitis · Heel spur · Custom orthotics · Shockwave therapy · Gait analysis