Plantar fasciitis — treatment & footwear

What is the best first-line treatment?

For most people, Level 1 basics work best: a simple daily stretching programme (slant-board calf stretches are especially effective), supportive footwear, sensible load management, and patience. There are no magic cures — boring consistency beats dramatic one-off treatments. Our

covers the daily routine;

covers adjusting activity if overuse is part of the problem.

What shoes should I wear?

Choose cushioned, supportive trainers or walking shoes — especially on hard floors. Avoid very flat flip-flops, thin sandals, and minimalist shoes while symptoms are active. Supportive slippers indoors are fine if bare feet on tile or wood provokes pain. Wear supportive shoes from the first step in the morning, not just when you go out.

Do I need insoles or custom orthotics?

Often a simple off-the-shelf arch-support insole is enough. Start in your most worn shoes, build up wear time over 1–2 weeks, and replace worn insoles when support flattens. Custom orthotics are usually not first-line unless simpler options have had a fair trial. If an insole feels too aggressive, try a softer or lower-profile option rather than giving up on support altogether.

Should I avoid walking barefoot?

While symptoms are active, yes — long periods barefoot on hard floors usually aggravate heel pain. That does not mean you must never be barefoot; it means being sensible at home and wearing something supportive when you are on your feet. Combine footwear changes with daily stretching — footwear alone rarely fixes the problem.

Do night splints or taping help?

Night splints do not have strong evidence, but some people find them useful alongside stretching — especially for morning first-step pain. A slow toe stretch before standing often helps too. Heel taping or arch taping is sometimes used in clinic to offload the fascia short-term; it can ease pain for a window but does not replace stretching, footwear, and load management.

Do steroid injections work?

Injections are Level 2 — not a substitute for giving Level 1 basics a proper trial (often months, not days). Rigorous trials suggest cortisone injections may give short-term pain relief but often no lasting difference by 8–12 weeks. Repeated injections carry risks your clinician should explain. If you are considering an injection, ask whether it is ultrasound-guided and what the plan is for rehabilitation afterwards.

What about shockwave therapy?

Shockwave therapy is another Level 2 option for persistent symptoms after a fair trial of the basics. Roughly six in ten patients report useful improvement, though nobody knows exactly how it works. It is usually delivered as a short course of sessions. Like injections, it works best as part of a broader plan — not instead of stretching and sensible footwear.

When is surgery needed?

Very rarely for straightforward plantar heel pain. Most people never need an operation if they give simple treatments a proper chance. Surgery is reserved for persistent cases after conservative care has been tried properly. If you are being offered surgery early, ask what Level 1 steps have been tried and for how long. See our

and the

for the stepwise approach.