What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It's one of the most common causes of heel pain, affecting around 1 in 10 people at some point in their lives.
If you've experienced sharp, stabbing pain in your heel when you take your first steps in the morning, or after sitting for a while, you'll know how debilitating it can be. The pain typically eases as you move around, but returns after long periods on your feet.
The good news? The right footwear can make a significant difference. While plantar fasciitis often resolves with time and proper care, wearing supportive shoes speeds up recovery and prevents flare-ups.
What Causes Plantar Fasciitis?
Several factors can trigger or worsen plantar fasciitis:
Being on your feet all day — Teachers, nurses, retail workers, and anyone who stands or walks for extended periods puts repeated strain on the plantar fascia.
Unsupportive footwear — Flat shoes, worn-out trainers, and anything lacking arch support forces your plantar fascia to work harder than it should.
Tight calf muscles — Your calf muscles connect to your heel via the Achilles tendon. When they're tight, they pull on the heel and increase tension on the plantar fascia.
Weight changes — Gaining weight quickly puts additional stress on your feet with every step.
High arches or flat feet — Both extremes can affect how weight distributes across your foot, putting extra strain on certain areas.
What to Look for in Plantar Fasciitis Shoes
Not all comfortable shoes help plantar fasciitis. Here's what actually makes a difference:
Arch support — This is non-negotiable. Proper arch support distributes your weight evenly across your foot and reduces strain on the inflamed tissue. Look for structured insoles that maintain their shape throughout the day.
Cushioned heel — Quality cushioning absorbs impact with each step, reducing the shock that travels through your heel. High-rebound materials work better than soft foam that compresses flat.
Deep heel cup — A firm heel cup stabilises your heel bone and keeps the natural fat pad beneath your heel in position. This provides targeted protection exactly where you need it.
Slight heel raise — A small heel elevation (not high heels) reduces tension on the Achilles tendon and plantar fascia. Most supportive shoes have this built in.
Removable insoles — If you use custom orthotics or want to add extra support later, removable insoles give you that flexibility.
Best Shoes for Plantar Fasciitis UK 2026
1. FitFlop — Best Overall for Plantar Fasciitis
Price: From £65.00
FitFlop built their entire brand around biomechanically engineered footwear, and it shows. Their shoes carry the American Podiatric Medical Association Seal of Approval — a genuine endorsement from foot health professionals, not just marketing.
The Microwobbleboard midsole technology distributes pressure evenly across your foot, while the anatomically shaped footbeds provide built-in arch support. The iQushion range adds ultra-light impact pillows that cushion every step without adding weight.
If you've been suffering from plantar fasciitis and tried everything else, FitFlop is often where people finally find relief. They're not the cheapest option, but for chronic heel pain, the investment pays off.
Why it works: Podiatrist-approved design, pressure-distributing midsoles, anatomical arch support, impact-absorbing cushioning.
2. Skechers Arch Fit — Best for Structured Support
Price: From £79.00
The Skechers Arch Fit range was developed with podiatrist input, featuring a structured insole that actively pushes up into your arch. Unlike soft cushioning that lets your foot sink, Arch Fit provides firm, consistent support that maintains its shape all day.
The insoles are removable, so you can swap in custom orthotics if needed. Many plantar fasciitis sufferers report significant improvement after switching to Arch Fit — some managing 6-mile walks that would have been impossible before.
Available in both casual and more formal styles, there's an Arch Fit option for most situations. The cushioning is firmer than standard Skechers, which is exactly what plantar fasciitis needs.
Why it works: Podiatrist-designed arch support, firm structured insoles, removable for orthotics, proven results.
3. Hush Puppies Bounce — Best for Work and Professional Settings
Price: From £55.00
If you need shoes that look professional enough for work while still supporting your plantar fasciitis, Hush Puppies Bounce technology delivers. The energy-rebound outsoles absorb impact and redistribute it, reducing the strain on your feet with every step.
The insoles are removable, allowing you to add custom orthotics for extra support if your condition is severe. And unlike some orthopaedic-looking shoes, Hush Puppies maintain a classic, smart appearance that works in office environments.
For teachers, office workers, and anyone who needs to look presentable while managing heel pain, Hush Puppies offer a practical solution.
Why it works: Energy-absorbing Bounce technology, professional appearance, removable insoles, all-day comfort.
4. Rieker Antistress — Best for All-Day Comfort
Price: From £49.00
German brand Rieker developed their Antistress system specifically for people who spend long hours on their feet. The combination of shock-absorbing soles, flexible construction, and lightweight materials spreads pressure across the entire sole rather than concentrating it on your heel.
The roomy toe boxes allow your feet to spread naturally, which helps with overall foot health. Many Rieker styles need no breaking-in period — they're comfortable from the first wear, which matters when you're already dealing with foot pain.
At a lower price point than some alternatives, Rieker offers genuine comfort technology without the premium price tag.
Why it works: Antistress shock absorption, pressure distribution, roomy fit, lightweight construction, affordable.
5. Birkenstock — Best for Home and Casual Wear
Price: From £70.00
Birkenstock's cork footbeds have been helping people with foot problems for decades. The material moulds to your foot shape over time, creating a personalised fit that provides natural orthotic-style support.
The deep heel cup is particularly beneficial for plantar fasciitis — it keeps the fat pad beneath your heel bone in position, providing cushioning exactly where you need it. The Soft Footbed option adds extra foam cushioning for those who want more padding.
Birkenstocks work best for home wear, casual outings, and recovery days. They're not ideal during acute flare-ups (you may want more cushioning then), but for ongoing management and prevention, they're excellent.
Why it works: Moulding cork footbed, deep heel cup, natural arch support, soft footbed option available.
Shoes to Avoid with Plantar Fasciitis
Some popular shoe types make plantar fasciitis worse. Here's what to steer clear of:
Flat shoes and ballet flats — Zero arch support means your plantar fascia takes all the strain. Even stylish flats with cushioning rarely provide the structure you need.
Flip-flops — The worst offenders. No arch support, no heel cup, no cushioning. Save them for the beach, and even then, keep it brief.
High heels — They shorten your calf muscles, which increases tension on the plantar fascia through the Achilles tendon. The higher the heel, the worse the effect.
Worn-out shoes — Even good shoes lose their supportive properties over time. If the cushioning feels flat or the heel cup has softened, it's time to replace them.
Overly soft shoes — Comfort doesn't equal support. Plush, pillowy shoes might feel nice initially but often lack the structure that plantar fasciitis needs.
Managing Plantar Fasciitis: Beyond Footwear
The right shoes are essential, but a complete approach works best:
Stretching (Do This Daily)
Before getting out of bed: Loop a towel around your foot and gently pull your toes toward you. Hold for 45 seconds, repeat 3 times. This prepares your plantar fascia for those first painful steps.
Calf stretches: Tight calves pull on your heel and worsen plantar fasciitis. Stand facing a wall, one foot back, and lean forward keeping your back heel down. Hold for 30 seconds each side.
Toe stretches: Cross one foot over your opposite knee and gently pull your toes back toward your shin. Hold for 15-30 seconds, repeat 2-3 times per foot.
Self-Massage
Roll your foot over a frozen water bottle, golf ball, or tennis ball for 5-10 minutes. This massages the plantar fascia while the cold reduces inflammation. Do this after being on your feet.
Rest When Needed
During acute flare-ups, reduce time on your feet where possible. Pushing through the pain often prolongs recovery.
Ice for Inflammation
Apply ice to your heel for 15-20 minutes after activity or at the end of the day. A bag of frozen peas wrapped in a tea towel works well.
Frequently Asked Questions
How long does plantar fasciitis take to heal?
With proper footwear, stretching, and care, most people notice improvement within 2-3 weeks. Full recovery typically takes 6-12 months, though supportive shoes can keep you comfortable throughout. Some people find their symptoms resolve much faster once they switch to appropriate footwear.
Should I wear supportive shoes at home?
Yes. Walking barefoot on hard floors is one of the worst things for plantar fasciitis. Keep supportive slippers or sandals (like Birkenstocks) by your bed and wear them around the house.
Can I still exercise with plantar fasciitis?
Low-impact activities like swimming, cycling, and yoga are usually fine. Avoid running and high-impact exercise until the pain subsides. When you return to activity, make sure you're wearing shoes with proper arch support.
Are orthotics worth it?
Custom orthotics from a podiatrist can help severe cases, but many people find relief with quality off-the-shelf shoes like those listed above. Try supportive shoes first — if you're still struggling after a few weeks, consider seeing a podiatrist about custom options.
Why is the pain worse in the morning?
While you sleep, your plantar fascia contracts and tightens. Those first steps stretch it suddenly, causing that sharp morning pain. Stretching before getting out of bed helps, as does wearing supportive shoes immediately.
Find Relief for Your Feet
Plantar fasciitis is painful and frustrating, but the right footwear makes a genuine difference. Whether you choose the podiatrist-approved support of FitFlop, the structured arch support of Skechers, or the professional comfort of Hush Puppies, investing in proper shoes is the first step toward recovery.
Free UK delivery on orders over £60. Easy returns within 30 days.
