Best Shoes for Plantar Fasciitis UK (2026)

Plantar fasciitis affects between 4% and 7% of adults at any given time, making it one of the most common causes of heel pain in the UK. The condition involves inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot connecting the heel bone to the toes.

The hallmark symptom is a sharp, stabbing pain in the heel, typically at its worst with the first steps in the morning or after prolonged periods of sitting. The pain usually eases with movement but can return after long periods on your feet.

The wrong shoes can both cause and aggravate plantar fasciitis. Flat, unsupportive footwear places excessive strain on the plantar fascia, while shoes that are too tight compress the foot and restrict natural movement.

The right shoes, on the other hand, can make a significant difference by:

• Supporting the arch to reduce tension on the plantar fascia
• Cushioning the heel to absorb impact at the point of greatest pain
• Keeping the foot in a neutral position to prevent overpronation
• Accommodating an orthotic insole for additional targeted support

When shopping for shoes to help with plantar fasciitis, prioritise the following features:

• Firm arch support: the shoe should have a clearly defined arch, not a flat footbed. This helps distribute pressure away from the heel.
• Firm heel counter: a rigid heel cup holds the foot in place and prevents excess movement that aggravates the fascia.
• 8 to 12mm heel-to-toe drop: a slightly elevated heel reduces the stretch on the plantar fascia compared to zero-drop shoes.
• Removable insole: essential if you use orthotics, which most plantar fasciitis sufferers will benefit from.
• Rocker sole option: a curved sole that rolls the foot through the gait cycle, reducing strain on the heel and forefoot.

The following shoes have been selected based on their features, availability in the UK, and suitability for people with plantar fasciitis.

Rocker sole shoes have a curved profile from heel to toe that allows the foot to roll through the gait cycle with less bending at the toe joints and less impact at the heel. Brands that specialise in rocker soles include:

• 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

Rocker soles are particularly effective for people who spend long periods on hard surfaces, as they reduce peak pressure under the heel and forefoot.

Certain types of footwear will aggravate plantar fasciitis and should be avoided:

• Flip-flops: zero arch support, no heel cushioning, and the gripping motion required to keep them on strains the plantar fascia.
• Flat shoes: ballet flats, plimsolls, and other completely flat shoes place maximum stretch on the fascia.
• Worn-out trainers: running shoes lose their cushioning and support after 400 to 500 miles. Continuing to wear them increases injury risk.
• High heels over 3cm: while a moderate heel drop helps, heels over 3cm shift weight to the forefoot and alter gait mechanics in ways that stress the plantar fascia.

Shoes alone are rarely enough to resolve plantar fasciitis. Combining supportive footwear with a daily stretching routine significantly improves outcomes. Key stretches include:

• 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