If you’ve ever taken your first step out of bed in the morning and felt a sharp, stabbing pain in your heel, you might be dealing with plantar fasciitis—a common and frustrating foot condition that affects millions of people each year. At Pinnacle Foot and Ankle Clinics located in Edina, Burnsville, serving the greater Minneapolis area, we help patients manage and recover from plantar fasciitis every day—starting with proper footwear.
What Is Plantar Fasciitis?
Plantar fasciitis occurs when the plantar fascia, the thick band of tissue running along the bottom of your foot, becomes inflamed or irritated. This fascia acts like a shock absorber and supports the arch of your foot. When it’s overused or overstressed, tiny tears can form, leading to heel pain—especially in the morning or after long periods of sitting or standing.
Why Shoes Matter in Relieving Heel Pain
One of the easiest—and most effective—ways to reduce plantar fasciitis pain is by wearing the right shoes. Supportive footwear can help take pressure off the fascia, reduce inflammation, and encourage healing. On the flip side, the wrong shoes can prolong symptoms and make walking painful.
Features in Shoes that Limit Heel Pain
Not all shoes are built to protect your feet from this kind of strain. Here are the key features you should prioritize:
- Firm Arch Support: Helps distribute pressure evenly and prevents overpronation, a common trigger for plantar fasciitis.
- Cushioned Heel: Softens the impact when your heel strikes the ground—especially helpful if your pain is centered in the heel.
- Shock Absorption: Reduces the repetitive stress your feet take with every step.
- Deep Heel Cup: Helps stabilize your heel and keep your foot aligned.
- Rigid or Semi-Rigid Midsole: Prevents the foot from bending too much and placing extra stress on the plantar fascia.
- Proper Fit: Your shoes should hold the heel firmly in place while giving your toes room to move freely.
Get Back on Your Feet!
What to Look for and Avoid in a Pair of Shoes
Finding the right type of shoe is only half the battle. Even within the right category, some models are better suited for plantar fasciitis than others. Here’s a breakdown of what to look for, and what to avoid, in each type:
Walking Shoes
What to Look For:
- A firm, structured arch that doesn’t collapse under weight.
- A slightly elevated heel (heel-to-toe drop of 6–10mm) to reduce tension on the plantar fascia.
- Deep heel cup and a cushioned sole that absorbs impact from walking on hard surfaces.
What to Avoid:
- Ultra-flexible soles that twist easily in your hands—these often lack needed support.
- Minimalist walking shoes, which can be too flat or unsupportive for sensitive feet.
Running Shoes
What to Look For:
- Neutral or stability shoes depending on your gait. Overpronators (feet rolling inward) should go for stability models.
- Good heel shock absorption—look for gel, foam, or air cushioning in the heel.
- Lightweight but firm midsoles that don’t allow excessive foot movement.
What to Avoid:
- Racing flats or zero-drop shoes unless prescribed by a specialist—they typically don’t offer enough heel or arch support.
- Worn-out shoes, even if they were once supportive. The cushioning breaks down over time.
Work Shoes (Standing All Day)
What to Look For:
- All-day comfort insoles with reinforced arch and metatarsal support.
- Anti-fatigue soles and shock-absorbing midsoles (especially for concrete floors).
- Slip-resistant outsoles that help with posture and balance.
What to Avoid:
- Fashion-focused options with hard soles and no cushioning (like some loafers or oxfords).
- Shoes that feel “flat” inside—no noticeable arch or heel structure.
Sandals
What to Look For:
- Built-in arch support—brands like OOFOS, Vionic, and Birkenstock are known for this.
- A slightly contoured footbed that hugs the heel and arch.
- Adjustable straps to secure the foot and prevent excess movement.
What to Avoid:
- Flat flip-flops or beach sandals that offer no structure or cushioning.
- Sandals that bend in half easily or have flimsy outsoles.
Slip-On or Casual Shoes
What to Look For:
- Structured insoles that include both arch and heel support—not just memory foam, but actual contouring.
- A firm midsole and slight heel drop to relieve pressure on the fascia.
- A snug fit around the heel to prevent slipping and promote alignment.
What to Avoid:
- Flat-soled fashion sneakers or canvas shoes that feel like walking barefoot.
- Overly soft or squishy shoes that may feel good short-term but offer no real support.
When to Consider Custom Orthotics
If supportive shoes alone aren’t cutting it, custom orthotics can make a major difference—and that’s something we specialize in at Pinnacle Foot and Ankle Clinics. These personalized inserts are designed to match the exact shape and needs of your feet, offering targeted support where over-the-counter options fall short.
Custom orthotics are especially helpful for those with chronic plantar fasciitis, flat feet, high arches, or recurring foot pain that hasn’t improved with better shoes alone. They can fit into most athletic, work, and casual shoes to give your feet the daily support they need.
Think your foot pain needs more than just new shoes? Get in touch with us to schedule a consultation. Our team will evaluate your foot structure, gait, and symptoms—and if needed, create a pair of custom orthotics built specifically for you.
Consult a Podiatrist for the Following Symptoms
Heel pain that lingers or gets worse over time shouldn’t be ignored. It’s time to consult a podiatrist or foot specialist if:
- Your heel pain persists for more than a few weeks
- You’ve tried new shoes or inserts with little improvement
- You’re having trouble walking, standing, or staying active
- There’s noticeable swelling or inflammation around the heel
- You’re unsure about your gait or shoe choices
Take Smart Steps in the Right Shoes for Plantar Fasciitis
Wearing the right shoes is one of the smartest steps you can take to relieve plantar fasciitis pain and prevent it from returning. Prioritize structure, support, and fit—not just style—and your feet will thank you. And if you need more than just footwear solutions, don’t hesitate to explore our custom orthotic services and schedule a visit with our specialists. Your feet carry you every day—they deserve proper care. Schedule an appointment at Pinnacle Foot and Ankle Clinics located in Edina and Burnsville, near Minneapolis.
