If you’ve ever wondered whether your shoes might be behind your heel pain — you’re probably right to question it. The shoes we wear play a huge role in foot health, and the wrong pair can contribute directly to plantar fasciitis. Let’s explore what the research and podiatrists say about footwear and heel pain.

The Connection Between Shoes and Heel Pain

Your plantar fascia is like a bowstring running along the bottom of your foot. When your shoes don’t support your arch properly, the fascia has to absorb extra stress with every step — leading to microtears and inflammation.

Common Footwear Mistakes

Flat, unsupportive shoes (like cheap flip-flops or minimalist flats).

Old running shoes that have lost their cushioning and structure.

High heels that shorten your calf muscles and strain the fascia.

Barefoot walking on hard floors, especially first thing in the morning.

What to Look For in Supportive Shoes

✅ Firm arch support
✅ Slightly raised heel (about ½–1 inch)
✅ Cushioned midsole
✅ Sturdy heel counter (the back part of the shoe)
✅ Replace insoles every 6–12 months

The Bottom Line

Yes — the wrong shoes can absolutely cause or worsen plantar fasciitis. The good news is, switching to proper footwear is one of the fastest ways to reduce pain and prevent recurrence.

Pro Tip:
Inside our [Plantar Fasciitis Freedom System], we include a full guide on how to choose the right shoes and inserts — plus specific recommendations for different foot types.