Good (and stylish) shoes for plantar fasciitis – A physiotherapist’s guide
- Maryke Louw
- Apr 30
- 8 min read
If you’ve been dealing with plantar fasciitis, chances are you’ve been told you must wear supportive, cushioned shoes with good arch support – and that minimalist or barefoot-style shoes are a recipe for disaster. But recent research is starting to challenge that one-size-fits-all advice.
In this guide, we’ll break down what the latest studies say about shoe types, how to figure out what might work best for your feet, and why you might want to rethink the notions of “always” and “never” when it comes to picking shoes for plantar fasciitis. Plus, we’ve tracked down some not-so-boring shoe options that are both foot-friendly and stylish (scroll down for pictures and links).
Remember, if you need help with an injury, you're welcome to consult one of our physios online via video call.
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In this article:
The classic advice: Cushioning + arch support
There’s good reason why most podiatrists and physiotherapists (myself included) have been recommending cushioned shoes with arch support. Several high-quality studies have shown that these features can reduce heel pain and improve function:
A 2015 clinical trial found that contoured sandals (with built-in arch support and decent cushioning) worked just as well as custom-made orthotics to reduce plantar heel pain – and both were far more effective than flat, unsupportive sandals.
Two research review studies (2018 and 2019) confirmed that using arch-supporting insoles can provide moderate pain relief in the short term, especially when compared to having no support at all.
💡 So yes – arch support still matters, and it might be the most important shoe feature for managing plantar fasciitis.
But it turns out that that’s not the whole story.
What about minimalist shoes or going barefoot?
If you’ve been told to avoid anything flat or flexible at all costs, the following might surprise you.
👉 Recent studies suggest that some people with chronic plantar fasciitis may actually benefit from barefoot walking programmes or wearing minimalist shoes – as long as it’s done carefully and with proper support:
A 2024 trial found that people with long-term heel pain who followed a structured barefoot walking programme (compared to walking in shoes) had greater improvements in pain and function. It’s worth noting that they did the barefoot walking as a strength training session for their feet on a treadmill (so, a soft surface) and that they increased the time very gradually – they didn’t walk barefoot all day long or on hard surfaces.
Another study showed that flexible, minimalist shoes – especially when worn with arch-supporting insoles – significantly improved symptoms for women with plantar fasciitis. Again, these shoes were worn for no more than six hours per day. Unfortunately, quite a large number of people dropped out of the study; so, we shouldn’t view this as a definitive result, because not everyone’s data were analysed.
💡 The key takeaway here? Arch support is still helpful, even in minimalist shoes. Yet minimalist shoes might not be as taboo as previously thought, while it should be noted that these studies used them in a restricted way for a strengthening regime.
🐟 What’s a bit fishy about these results is that neither study reported anyone saying their pain got worse due to the minimalist or barefoot walking. This sounds a bit too good to be true, because other studies found that people who wear non-cushioned shoes report higher pain levels. So, I think we should wait for more high-quality research to properly put this to the test before we start recommending it to everyone.
This advice might also apply only to chronic cases (that has been present for several months). Acute (or recent onset) cases, in my experience, react much better to cushioned shoes with arch support.
Why shoe rotation might be the missing ingredient
Here’s the most interesting new insight (for me) from recent research. A small study found that people who rotated between different types of shoe – instead of wearing the same pair every day – had slightly better outcomes than those using only orthotics or only doing physio.
It makes sense when you think about it: Different shoes load your feet in different ways. Varying your footwear might help to reduce repetitive strain on the same structures (like your plantar fascia) and give certain tissues time to recover.
💡 So, maybe the magic isn’t just in which shoe you wear – but in switching things up regularly.
However, it is worth pointing out that this was a small study and not a randomized controlled trial (so, not super strong evidence). Again, we need more research to know how effective this truly is.
So, what types of shoe should you wear?
Here’s the practical bottom line from the research:
✅ Look for shoes with arch support. Whether you prefer sporty or stylish, arch support helps to reduce plantar fascia strain and is consistently linked to less pain.
✅ Cushioning likely helps. Research shows that this probably matters, and it is also something I’ve observed in practice, especially if you’re having to stand or walk on hard surfaces.
✅ Minimalist shoes might have a role to play in some chronic cases. View this more as strength training and limit how long and on what surfaces you use them.
✅ Rotate your shoes. Avoid wearing the same pair day in and day out. Mix things up with supportive sneakers, sandals with arch support, and even occasional barefoot time if appropriate for you.
✅ Replace worn-out shoes. Shoes, especially ones with soft foam soles, lose their support and change shape over time. They may still look pristine on the top but if your feet suddenly starts to hurt in shoes that used to be comfortable, they likely need to be replaced.
✅ Consider adding orthotics. Off-the-shelf arch-support insoles have been shown to work just as well for most people as custom-made ones. So, don’t feel pressured to spend hundreds on custom insoles – there are excellent, affordable options available.
Good news: Arch support doesn’t have to be boring
I know that many of the “recommended” plantar fasciitis shoes can look a bit … uninspiring.
That’s why I’ve gone onto Amazon and curated some modern, stylish, and comfortable shoe options that offer proper support without looking “orthopaedic”. Whether you’re into streetwear, sporty, or classic looks – there’s something here for you, and in most cases not only in the colours in the illustrative images below.
Running shoes for plantar fasciitis
Brooks has several models of running shoe with good arch support and cushioning. Those shown below have versions for men and women.
HOKA and ASICS are two more runnings shoe brands with plantar fasciitis-friendly models. Again, these models come in men's as well as women's versions.
Hitting the trails with plantar fasciitis? The ASICS Gel-Venture trail running shoe will provide your feet with good arch support.
Sneakers / walking shoes
Obviously the running shoes listed above can also work for walking, but here are more options for non-runners when they're out and about.
Men
Women
Sandals and flip-flops
First up, a few activewear sandal options with arch support.
And now for something a bit more stylish and less sporty.
👉 Speaking of FitFlop – they're a company that specialises in women's footwear with arch support, so check out their other sandal and flip-flop styles and options here.
Dress shoes / formal / everyday
So many styles to choose from! I won't reveal my personal taste here by selecting pictures of shoes that I reckon are cool and stylish. Rather follow the links below and see what you like best.
⭐ Dansko is my top pick for a shoe brand with a wide range of men's shoes and women's shoes for everyday wear that all provide arch support.
For a good selection of comfortable men's dress shoes with arch support, head to OrthoComfoot's Amazon store.
For women, FitFlop again has a big selection of formal and everyday offerings. Have a look at their range of boots on Amazon, and here are their options for flats. (💡I would steer clear of the ballet pumps and go for the more sturdy options.)
And men and women such as nurses, chefs, and sales assistants who are on their feet all day could consider Dankso's range of clogs and mules for work.
Slippers
When you come home from work, kick off the work shoes and slip your feet into a pair of these. They all have good arch support and non-slip outer soles.
Minimalist/zero-drop shoes
All of the options below have removable arch support insoles. Please refer to our advice above on how best to use minimalist shoes for plantar fasciitis.
Tennis and pickleball
These Asics Gel-Resolution tennis and pickleball shoes provide good arch support and cushioning. There are many more colours available – from classic off-white to more colourful combinations.
Good shoes are usually not enough
Yes, the right shoes can help to reduce pain from plantar fasciitis – especially when they offer good arch support and you rotate between pairs. But shoes alone are not a cure.
If you’re serious about getting rid of your plantar fasciitis for good, research shows that a more complete approach is needed. That means combining supportive footwear with treatments like strength training, stretching, and load management.
I've put together some helpful guides to walk you through it:
How we can help
Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.
We're all UK Chartered Physiotherapists with Master’s Degrees related to Sports & Exercise Medicine or at least 10 years' experience in the field. But at Sports Injury Physio we don't just value qualifications; all of us also have a wealth of experience working with athletes across a broad variety of sports, ranging from recreationally active people to professional athletes. You can meet the team here.
About the Author
Maryke Louw is a chartered physiotherapist with more than 20 years' experience and a Master’s Degree in Sports Injury Management. Follow her on LinkedIn and ResearchGate.
