5 Shoe Types That Could Be Making Your Plantar Fasciitis Worse—and the Best Alternatives

These easy shoe swaps can help reduce heel and foot pain.

By ben Margen1 October 2026

Plantar fasciitis is the inflammation of the fascia that runs from your heel along the arch of your foot. It predominantly presents as a sharp, stabbing pain at the bottom of your heel and is one of the most common orthopedic foot complaints, especially in people ages 40 to 65.

Your plantar fascia is made to absorb the stress and strain you put on your feet when you walk, run, and play sports, according to the American Academy of Orthopaedic Surgeons (AAOS). And plantar fasciitis can be caused by … a lot of things. Among them are “prolonged standing, changes in activity patterns, tight calf muscles, a shortened Achilles complex, high arches, and flat feet,” says Anne Sharkey, D.P.M., a double-board-certified podiatrist based in Austin.

Meet the Experts: J. Brannan Smoot, M.D., a board-certified orthopedic surgeon at Texas Orthopedics; Shine John, D.P.M., F.A.C.F.A.S., a podiatric surgeon at Shine Foot & Ankle Center; Anne Sharkey, D.P.M., a double board-certified podiatrist based in Austin.

One of the biggest red flags she sees in her patients, though, is wearing the wrong shoes. Yes, it’s possible that your shoe choices are actually worsening your flare-ups, or causing them to stick around even longer, warns J. Brannan Smoot, M.D., a board-certified orthopedic surgeon at Texas Orthopedics. That means no matter how much you stretch, massage, and exercise, your foot pain isn’t going to get better until you wear shoes that are adequately supportive, cushioned, and well-fitted to your foot type. Below, here are the five shoes our pros recommend tossing out of your closet ASAP, plus easy swaps to help you start getting relief.

🚩 Bare feet or socks

The most prominent and classic symptom of plantar fasciitis is heel pain that starts as soon as you wake up. If “[your pain is] most prominent with the first steps—things like getting out of bed or getting up from prolonged sitting,” says Smoot, you should not be walking barefoot any time of day. That’s because stepping onto a hard floor with no support can put strain on your plantar fascia and cause flare-ups.

✅ The fix: a house shoe or slipper for plantar fasciitis

“When shopping for house slippers for plantar fasciitis, look for ones that offer heel support, arch support, and good shock absorption,” advises Shine John, D.P.M., F.A.C.F.A.S., a podiatric surgeon at Shine Foot & Ankle Center. “A rubber outer sole is ideal for added stability, and lightweight designs are a plus for comfort,” he adds. His favorite? This moccasin style from Kuru, which checks all the necessary boxes. Plus, it’s cozy.

🚩 Worn-out running, training, or walking shoes

Though your shoes may have started out with ample cushion and support, if they’ve worn down, they could be causing your current foot pain. But how do you know if your shoes are worn out? “Look for excessive wear at the outsole with loss of lug/traction pattern,” Sharkey says. “Also look for loss of responsive cushioning—sometimes the midsole will show excess wrinkling as it wears and loses support.” As a general rule, for moderate walkers, it’s best to replace your shoes every six months (every year at the longest!).

✅ The fix: a cushioned athletic shoe for plantar fasciitis

When shopping for a new walking shoe for plantar fasciitis, opt for shoes with strong arch support and ample cushioning to take pressure off the plantar fascia. Other key features: a wide toe box to allow your foot to spread evenly as you walk and a neutral fit. All our pros recommend the Hoka Bondi 9 as a shoe that offers maximum support and cushion.

🚩 Ballet flats, sandals, and too-flat flats

While a flexible and foot-hugging shoe might feel comfortable upon first wear, a flimsy sole is often to blame for plantar fasciitis flare-ups because of its lack of structure and support. Common culprits of these thin-soled shoes are flip-flops, ballet flats, and sandals, which lack the proper base to provide adequate support and stability, Sharkey warns. “Avoid shoes that lack any structural support or cushioning,” she says. “That means shoes that are super flat and lack any arch contour, shoes that are super flexible and are able to be completely folded in half or excessively twisted.” In layman’s terms: If you can bend, twist, or fold your shoe, it’s not giving your foot enough support.

✅ The fix: flats with more structured soles

No, you don’t have to give up flats entirely if you have plantar fasciitis. Luckily for us, there are plenty of options with sturdier soles and ample cushioning to help prevent pesky flare-ups. My personal favorite is this leopard-patterned pair from FitFlop, which, in addition to being totally stylish, has a thick rubber sole and plush insole that helps my foot stay stable and supported.

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🚩 Open-backed shoes, mules, and slides

If you are sliding around in your shoes, you’re not helping your plantar fasciitis, warns Sharkey. This kind of loosey-goosey movement is disrupting your natural stride and forces the arch and heel to overcompensate, she explains. In addition, you might find your toes clenching to help keep your shoe in place, which can add to the unnatural strain on your foot—especially over time.

✅ The fix: a shoe with a moldable footbed and extra-deep heel cup

If you can’t bear to add a back strap or swap to a shoe with a more structured heel counter, “a deep or recessed heel cup helps to support stability and alignment,” says Sharkey. A podiatrist-recommended and personal favorite slide is the Birkenstock Ariz., which has an extra-deep heel cup to help keep your foot in place as you walk. Additionally, it provides “great arch support” and is “made of cork, which is great for absorbing impact forces,” Emily Splichal, D.P.M., a board-certified podiatrist at the Center for Functional & Regenerative Medicine in Chandler, Ariz., previously told Prevention.

🚩 High heels

The same way that wearing too-flat flats can put undue strain on the plantar fascia, so can wearing too-tall heels. Podiatrists agree that wearing heels over 3 inches tall shifts your foot too far forward, which can tighten your calves and Achilles tendon and quickly cause flare-ups. That’s because tight calves pull directly on your heels, exactly where the plantar fascia starts. Plus, heels often come with a pointy or narrow toe box, which can cramp your foot and lead to more strain. That doesn’t mean you need to give up heels entirely, though. In fact, our pros say that a small heel can actually help reduce foot strain on your arch and heel. Sharkey says the ideal heel-to-toe drop is 10 mm (around half an inch), but heels up to 3 inches are totally plantar fascia-friendly.

✅ The fix: heels shorter than 3 inches

For additional stability, opt for a heel with a wide toe box, a stacked rather than skinny heel, and an ankle strap. I personally swear by these Naturalizer heels for fending off foot pain. At 2.25 inches high, they both look and feel great due to the brand’s proprietary footbed, which molds to the shape of your foot while also providing added stability as you walk. Its pressure-reducing insole is also a game-changer for comfort. Just remember: After wearing heels, it’s always a good idea to do some calf stretches (even when the heel is appropriately tall!).