The Best Shoes For Plantar Fasciitis

Last reviewed: August 2026. This guide is written for general information and is not a substitute for advice from a GP 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 1.5cm to 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 trainers, buckled slingbacks, Mary Jane bars and boots tend to feel better than backless mules or sliders.

For wide feet, one further factor sits above all of these: the shoe has to be genuinely 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, and clinicians increasingly refer to it as 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, localised pain under the heel, at its 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 is often measured in months rather than weeks, which is precisely why what you wear every day matters so much. The NHS guidance on plantar fasciitis is a good starting point, and persistent heel pain should be assessed by a GP 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 through. A supportive footbed shares 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. All of it makes the average day less provocative.

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 centred under the heel bone, where it is meant to do its cushioning work. A shallow footbed lets the pad spread outwards 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 1.5cm to 4cm creates a slight heel drop that takes tension off the plantar fascia and the Achilles tendon, and is often more comfortable than a completely flat sole. Very high heels move the problem elsewhere, loading the forefoot and shortening the calf, so the middle ground is the useful one. A block heel or a low kitten heel gives that rise with a stable base underneath it.

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 offers the arch nothing, which is why extremely soft, highly flexible shoes often disappoint for heel pain despite feeling 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 require the toes to grip with every step, which is exactly what an irritated foot does not need.

Styles to approach with caution

Being honest about what does not work is as useful as recommending what does. With plantar fasciitis, the following are worth thinking twice about:

• Unstructured ballet flats with a soft, collapsible sole and an elasticated heel. There is little support and nothing holding the rearfoot steady.
• Backless mules, sliders and slip-on sandals. No heel retention means the toes 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 fittings, with leather insoles incorporating memory foam padding. The styles below have been selected 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

A 4cm block heel with an adjustable strap is, for many people, the most comfortable everyday option. The heel rise takes tension off the fascia, the block gives a stable base, and the strap means the foot is held rather than gripping.

The Amalie Buckle Low Heel Slingback pairs a 4cm block heel with an adjustable buckle backstrap and a soft leather insole incorporating PORON memory foam padding and breathable arch support. The Fliss Wide Fit Square Toe Court offers the same 4cm block heel with 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 bar is one of the most effective 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 wide toe box that gives the forefoot room to spread. Browse the full range of Mary Jane styles.

Kitten heels

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

Flats

If a flat is what the day requires, choose one with a structured footbed rather than a collapsible one. The Delphine Extra Wide Fit Pointed Flat offers a memory foam padded insole with padded arch support in an elegant pointed silhouette, and the Lia Extra-Wide Fit Slingback Flats add a flexible elastic backstrap for extra heel retention.

Boots

Boots have a natural advantage for heel pain: they hold the ankle and rearfoot. The Koto Extra-Wide Fit Chelsea Boots combine a wider toe box, memory foam padded insoles and COMFORT LIGHT soles in an EEE fitting. The Delilah Extra-Wide Fit Knee High Slouch Boots add a 4cm kitten heel. See the full range of wide fit boots.

Why wide fit 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 is pushed forward out of the heel cup. The result is a technically supportive shoe that supports nothing.

Insoles compound the problem, because an orthotic occupies volume: a shoe that fits without one may be tight with one. And if plantar fasciitis has arrived alongside bunions, swelling or sensitive toe joints, width matters more still. Sargasso & Grey shoes are made in wide EE and extra wide EEE fittings across the range, so browse the extra wide EEE fit collection or all shoes for wide feet.

Beyond footwear

Shoes are one part of managing plantar fasciitis. The measures most commonly recommended alongside supportive footwear are:

• Calf and plantar fascia stretching, performed consistently, including before the first steps of the morning.
• Load management: reducing time on hard surfaces and building walking distance back gradually rather than in one leap.
• Insoles, either off the shelf 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 persists beyond 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 1.5cm to 4cm, a semi-rigid midsole and sufficient width and depth. In practice this means supportive trainers, 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 offers no heel drop, which means the plantar fascia and Achilles tendon are stretched through their full range with every step. A small heel of around 1.5cm to 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 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. Zero-drop soles remove the heel rise that helps to unload the fascia, and the very flexible construction gives the arch little assistance. Some people transition to minimal footwear successfully over a long period, but it is not the place to start when the heel is painful.

Do you need arch support for plantar fasciitis?

Arch support is helpful for most people because it shares load across the midfoot rather than concentrating strain at the heel attachment. It does not have to come from a prescribed orthotic. A shoe with a contoured, padded footbed and a semi-rigid midsole provides support built in.

Can you put orthotic insoles in wide fit shoes?

Yes, and wide fit shoes are often the easier option for orthotic wearers because they offer more volume. Styles with a removable insole are the most straightforward, since the original footbed comes out and the orthotic takes its place without reducing the depth of the shoe.

Are wide fit shoes better for plantar fasciitis?

Wide fit shoes are better for anyone whose foot does not fit comfortably in a standard width. A correctly wide shoe keeps the foot seated on the footbed so the heel cup and arch contour work as designed, and 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 across the many short trips around the house, which add up.

How long does plantar fasciitis take to settle?

Most cases improve with conservative care, but recovery is commonly measured in months rather than weeks, and progress is often uneven. Consistency with stretching, load management and supportive footwear matters more than any single intervention. Seek professional advice if the pain is severe or is not improving.

Where to start

If you are replacing one pair of shoes, make it the pair you wear most: a laced trainer with a removable insole, or a low heel with an adjustable strap. Browse all premium wide-fit shoes here.

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