The Best Shoes For Plantar Fasciitis

Last reviewed: August 2026. This guide is for general information only. It is not a substitute for advice from a doctor or podiatrist.

The short answer

The best shoes for plantar fasciitis combine six things: cushioning under the heel, a deep heel cup that holds the heel fat pad in place, a firm heel counter, a small heel rise of roughly ½ to 1½ inches (1.5–4cm) rather than a completely flat sole, a semi-rigid midsole that does not fold in half, and enough width and depth that the foot is not compressed. Secure fastening matters too, which is why laced sneakers, buckled slingbacks, Mary Jane straps and boots tend to feel better than backless mules or slides.

For wide feet , one more factor matters most of all: the shoe has to be truly wide enough. A supportive footbed does nothing if the foot is being squeezed off the side of it.

What is plantar fasciitis?

Plantar fasciitis is inflammation and degeneration of the plantar fascia, the thick band of connective tissue running from the heel bone to the base of the toes. It is the most common cause of heel pain in adults. Clinicians increasingly call it plantar heel pain or plantar fasciopathy, because in longstanding cases the tissue shows degenerative change rather than active inflammation.

The classic symptom is a sharp, localized pain under the heel, worst on the first few steps in the morning or after sitting still for a while. It often eases as the foot warms up, then returns after long periods of standing or walking. Contributing factors include long hours on hard floors, a sudden increase in walking or standing, tight calf muscles, reduced ankle flexibility, and footwear that offers no support at all.

The condition usually responds to conservative care: calf and plantar fascia stretching, load management, supportive footwear and, where appropriate, insoles. Recovery often takes months rather than weeks, which is exactly why what you wear every day matters so much. The Mayo Clinic's guidance on plantar fasciitis is a good starting point, and persistent heel pain should be assessed by a doctor or podiatrist.

Why footwear makes a difference

Every step loads the plantar fascia. As the heel lifts and the toes extend, the fascia tightens like a cable to stiffen the arch, a mechanism known as the windlass effect. Footwear cannot switch that mechanism off, but it can change how much strain lands on the tissue and how much impact reaches the heel.

Cushioning reduces impact where the fascia attaches to the heel bone. A small heel rise shortens the distance the fascia has to stretch. A supportive footbed spreads load across the arch instead of concentrating it. And a shoe that holds the heel securely stops the foot sliding and the toes gripping to compensate. None of this cures plantar fasciitis, but all of it makes the average day less aggravating.

The six features to look for

1. Cushioning under the heel

The heel fat pad thins with age and absorbs much of the impact when the heel strikes the ground. Shock absorption directly under the heel is the feature most people notice first. Look for memory foam or a padded insole rather than a thin leather lining over a hard sole.

2. A deep heel cup

A deep heel cup cradles the heel and keeps the fat pad centered under the heel bone, where it does its cushioning work. A shallow footbed lets the pad spread outward under load, which is why some very flat shoes feel harder than their padding suggests they should.

3. A firm heel counter

The heel counter is the stiffened section at the back of the shoe. Press it between finger and thumb: if it collapses easily, the shoe will not control the rearfoot. A firm counter keeps the heel upright and stable, reducing the twisting load passed forward into the fascia.

4. A small heel rise, not a flat sole and not a high one

A modest heel of roughly ½ to 1½ inches (1.5–4cm) creates a slight heel drop that takes tension off the plantar fascia and the Achilles tendon, and it often feels better than a completely flat sole. Very high heels move the problem elsewhere by loading the forefoot and shortening the calf, so the middle ground is the one to aim for. A block heel or a low kitten heel gives that rise with a stable base underneath.

5. A semi-rigid midsole

Hold the shoe at both ends and try to fold it. It should flex at the ball of the foot and resist folding through the middle. A sole that rolls into a tube gives the arch nothing, which is why extremely soft, highly flexible shoes often disappoint for heel pain even though they feel wonderful in the hand.

6. Width, depth and secure fastening

A shoe that is too narrow forces the foot to sit high on the footbed, away from the contours designed to support it. Depth matters as much as width, particularly if you wear insoles. Laces, buckles, straps and boots hold the foot in place. Backless styles make the toes grip with every step, which is exactly what an irritated foot does not need.

Styles to approach with caution

Knowing what does not work is as useful as knowing what does. With plantar fasciitis, these styles are worth thinking twice about:

Unstructured ballet flats with a soft, collapsible sole and an elasticated heel. They give little support and nothing holds the rearfoot steady.
Backless mules, slides and slip-on sandals. With no heel retention, the toes have to work to keep the shoe on.
Zero-drop and traditional barefoot shoes. A completely flat, highly flexible sole is the opposite of the small heel rise and semi-rigid midsole that most people with plantar heel pain find helpful.
Very high heels worn for long periods, which load the forefoot and shorten the calf.
Going barefoot on hard floors at home. Supportive indoor footwear is one of the most useful changes people make.

The best Sargasso & Grey styles for plantar fasciitis

Sargasso & Grey shoes are made in wide EE and extra wide EEE widths, with leather insoles that include memory foam padding. We chose the styles below because they combine that cushioning with the structure plantar heel pain calls for: a modest heel, a deep heel cup, a semi-rigid midsole and, in most cases, secure fastening.

Low heels and slingbacks

For many people, a 1.5-inch (4cm) block heel with an adjustable strap is the most comfortable everyday option. The heel rise takes tension off the fascia, the block gives a stable base, and the strap holds the foot so the toes don't have to grip.

The Amalie Wide Width Buckle Low Heel Slingback pairs a 1.5-inch (4cm) block heel with an adjustable buckle backstrap and a soft leather insole with PORON memory foam padding and breathable arch support. The Fliss Wide Width Pump has the same 1.5-inch (4cm) block heel, a square toe, adjustable buckle straps and a dual padded insole. Both include the hidden Smooth & Soothe foam panel, which cushions the toe box for anyone who also has bunions.

Mary Janes

The Mary Jane strap is one of the best fastenings for a foot that needs holding. The Elsa and the Poppy Mary Jane are both fabulous heeled Mary Janes with an adjustable heel strap and a wide toe box that gives the forefoot room to spread. Browse the full range of Mary Jane shoes .

Kitten heels

For a lower rise that still avoids a dead flat sole, the Lou Extra-Wide Fit Kitten Heels sit on a 1.4-inch (3.5cm) heel, and the Tandi Extra Wide Width Kitten Heels on a 1.5-inch (4cm) heel with a memory foam padded insole and breathable arch support. Both are slip-on pumps, so the fit through the heel needs to be snug. Lou runs large, so we recommend going down half a size.

Flats

If the day calls for a flat, choose one with a structured footbed rather than a collapsible one. The Delphine Extra Wide Pointed Flat has a memory foam padded insole with padded arch support in an elegant pointed silhouette, and the Lia Extra Wide Width Slingback Flats add a flexible elastic backstrap to hold the heel.

Sneakers

A sneaker with a removable insole is one of the most practical choices for plantar heel pain, because it lets you swap in the tailored support your foot needs. The Mali Wide Width Woven Sneakers have a flexible, removable insole, so you can take the original footbed out and fit your own orthotic without losing depth inside the shoe. They are cut wider through the toe box for room to spread, and the basket-weave brushed suede upper and slim gum-rubber sole make Mali a grown-up sneaker that looks as good with tailored pants as it does with denim or a summer dress. See the full range of wide width sneakers.

Why wide width matters for plantar fasciitis

Support features only work if the foot is sitting in the right place. In a shoe that is too narrow, the foot rides up the sides of the footbed, the arch contour lands under the wrong part of the arch, and the heel gets pushed forward out of the heel cup. The result is a shoe that is supportive on paper but supports nothing.

Insoles make this worse, because an orthotic takes up volume: a shoe that fits without one may be tight with one. And if you have bunions, swelling or sensitive toe joints as well as plantar fasciitis, width matters even more. Sargasso & Grey shoes are made in wide EE and extra wide EEE widths across the range, so browse the extra wide (WWW) collection or all wide width styles.

Beyond footwear

Shoes are one part of managing plantar fasciitis. These are the measures most often recommended alongside supportive footwear:

Calf and plantar fascia stretching, done consistently, including before the first steps of the morning.
Load management: cutting back time on hard surfaces and building walking distance back up gradually rather than all at once.
Insoles, either over-the-counter or prescribed, which are associated with short-term pain relief.
Indoor footwear, so the fascia is supported at home as well as outside.
Professional assessment if the pain lasts more than a few weeks, is severe, or is not improving with self-care.

Frequently asked questions

What are the best shoes for plantar fasciitis?
The best shoes for plantar fasciitis have cushioning under the heel, a deep heel cup, a firm heel counter, a small heel rise of roughly ½ to 1½ inches (1.5–4cm), a semi-rigid midsole and enough width and depth. In practice, that means supportive sneakers, low block heels, Mary Janes, structured flats and boots rather than unstructured flats or backless styles.

Should shoes for plantar fasciitis be completely flat?
No. A completely flat sole has no heel drop, so the plantar fascia and Achilles tendon are stretched through their full range with every step. A small heel of around ½ to 1½ inches (1.5–4cm) is generally more comfortable than a flat sole for plantar heel pain.

Can you wear heels with plantar fasciitis?
Yes, within limits. A low block heel or kitten heel of up to about 1½ inches (4cm) can be a good choice, because the modest rise reduces tension on the fascia while the wide base keeps the foot stable. Very high or narrow heels worn for long periods concentrate load on the forefoot and shorten the calf over time.

Are ballet flats bad for plantar fasciitis?
Unstructured ballet flats with a thin, foldable sole and an elasticated heel offer little support and are rarely a good choice for plantar heel pain. A structured flat with a padded insole, arch support, a defined heel cup and a small heel rise is a different shoe entirely, and can work well.

Are barefoot or zero-drop shoes good for plantar fasciitis?
Generally not during a flare-up. Zero-drop soles remove the heel rise that helps unload the fascia, and the very flexible construction gives the arch little help. Some people move to minimal footwear successfully over a long period, but it is not the place to start when your heel hurts.

Do you need arch support for plantar fasciitis?
Arch support helps most people because it spreads load across the midfoot instead of concentrating strain where the fascia attaches to the heel. It doesn't have to come from a prescribed orthotic. A shoe with a contoured, padded footbed and a semi-rigid midsole has support built in.

Can you put orthotic insoles in wide width shoes?
Yes, and wide width shoes are often easier for orthotic wearers because they have more volume. Styles with a removable insole are the simplest option, since the original footbed comes out and the orthotic takes its place without reducing the depth of the shoe.

Are wide width shoes better for plantar fasciitis?
Wide width shoes are better for anyone whose feet don't fit comfortably in a standard width. A shoe that is wide enough keeps the foot seated on the footbed so the heel cup and arch contour work as designed, and it leaves room for insoles or swelling.

What should you wear indoors with plantar fasciitis?
Wear something supportive rather than going barefoot on hard floors. A cushioned, structured indoor shoe or a supportive slipper protects the heel on all the short trips around the house, which add up.

How long does plantar fasciitis take to get better?
Most cases improve with conservative care, but recovery usually takes months rather than weeks, and progress is often uneven. Sticking with stretching, load management and supportive footwear matters more than any single treatment. See a professional if the pain is severe or is not improving.

Where to start

If you're replacing one pair of shoes, make it the pair you wear most: a sneaker with a removable insole, like Mali, or a low heel with an adjustable strap. Browse all premium wide width styles here.

This article is general guidance and does not constitute medical advice. If you have persistent heel pain, please consult a doctor or a licensed podiatrist.