Best Shoes for Plantar Fasciitis UK (2026)

Plantar fasciitis is the most common cause of heel pain I see. It affects somewhere between 4% and 7% of adults at any given time. The plantar fascia is a thick band of tissue running along the bottom of your foot from the heel bone to the toes, and when it gets inflamed, you know about it.

The classic symptom is a sharp, stabbing pain in the heel. It's usually worst with your first steps in the morning or after you've been sitting for a while. It tends to ease once you get moving, but comes back if you're on your feet for a long stretch.

Bad shoes can cause plantar fasciitis and make existing cases worse. Flat, unsupportive footwear puts too much strain on the fascia. Shoes that are too tight compress the foot and stop it moving naturally.

Good shoes help by:

• Supporting the arch so there's less tension on the plantar fascia
• Cushioning the heel where the pain is worst
• Holding the foot in a neutral position to control overpronation
• Leaving room for an orthotic insole if you need one

Here's what I look for when fitting someone with plantar fasciitis:

• Firm arch support: the shoe needs a clearly defined arch, not a flat footbed. This takes pressure off the heel.
• Firm heel counter: a rigid heel cup keeps the foot in place and stops the excess movement that irritates the fascia.
• 8 to 12mm heel-to-toe drop: a slightly elevated heel reduces the stretch on the plantar fascia. Zero-drop shoes tend to make things worse.
• Removable insole: you'll almost certainly benefit from orthotics, so the factory insole needs to come out.
• Rocker sole option: a curved sole that rolls the foot through the gait cycle. This takes strain off both the heel and the forefoot.

These are shoes I regularly recommend for plantar fasciitis. All are available in the UK.

Rocker sole shoes have a curved profile from heel to toe. Your foot rolls through the gait cycle with less bending at the toe joints and less impact at the heel. Three brands do this well:

• HOKA: meta-rocker geometry across their range
• MBT: the original rocker sole brand, designed for rehabilitation
• Joya: a Swiss brand with soft, curved soles for joint relief

If you spend long hours on hard surfaces (warehouse floors, shop floors, hospital corridors), rocker soles are worth trying. They cut peak pressure under the heel and forefoot noticeably.

Some shoes will make plantar fasciitis worse. Avoid these:

• Flip-flops: no arch support, no heel cushioning, and the gripping motion you need to keep them on strains the fascia directly.
• Flat shoes: ballet flats, plimsolls, and anything completely flat puts maximum stretch on the fascia.
• Worn-out trainers: running shoes lose their cushioning after 400 to 500 miles. I see people all the time still wearing trainers that gave up months ago.
• High heels over 3cm: a moderate heel drop helps, but anything over 3cm shifts weight to the forefoot and changes your gait in ways that stress the fascia.

Shoes alone won't fix plantar fasciitis. You need to stretch as well, ideally every day. Here are the ones that actually help:

• Calf stretches against a wall (hold for 30 seconds, repeat 3 times per side)
• Plantar fascia stretch: pull toes back gently towards the shin while seated
• Towel scrunches: place a towel on the floor and scrunch it towards you using your toes
• Rolling a frozen water bottle under the foot for both stretch and pain relief