Shoes are often blamed for causing plantar heel pain (let’s use this term for simplicity and consistency). I recently saw a patient who was convinced their new running shoes caused their heel pain. After discussing the events leading up to the pain, it became clear that multiple factors likely contributed: a return to running after some time off, a sudden increase in running volume and intensity, starting a new manual labour job two days per week while wearing worn-out shoes. This is just one example, but most musculoskeletal injuries like plantar heel pain rarely have a single cause. Every case is different, with various potential contributing factors.
While your shoes may not be the sole culprit, they could still play a role. Comfortable, well-fitting shoes that are appropriate for your activities are less likely to exacerbate foot issues. On the other hand, shoes that are problematic in certain ways can increase stress and irritation. Let’s explore some potential shoe-related issues:
They are worn out and ready to be replaced
The materials shoes are made of compress and wear out over time. The rate of shoe wear will be different for each person and type of shoe. However, if you’ve used your shoes extensively over a long period (e.g., 12-18 months), the soles are starting to look worn out in certain areas (think of a bald tyre), and they’re no longer as cushioned and comfortable as they used to be, it’s likely time to replace them with a new pair. Comfy new shoes may not eliminate the pain entirely, but they’ll have a better chance of reducing stress on the irritated tissues, making standing and moving around more comfortable.
They don’t fit your feet well
Shoes that don’t fit well not only apply too much pressure to certain parts of the feet, causing direct irritation, but they can also inhibit normal foot function, increasing demand on certain tissues. Ideally, you should have your shoes professionally fitted before purchasing them. If this isn’t possible, ensure your shoes are long enough, wide enough, and the toe box region matches the shape of the ball of your foot.
They aren’t appropriate for your feet or the activities you’re using them for
This concept can be tricky to explain, but essentially, you want your feet and shoes to work in synergy rather than against each other. There are many potential reasons why certain shoes may not be suitable, and you may need to consult a health professional to solve the problem. However, if something doesn’t feel quite right, it probably isn’t, and you may need to try a different shoe option.
They are too different from the shoes you’ve used in the past
Our feet adapt to the way our usual shoes interact with them over time. If you’ve been wearing a certain type of shoe for an extended period and suddenly switch to a completely different shoe type, it may be a shock for your feet. The new shoes could put more pressure on certain areas or require tissues to work harder than they’re used to. While a gradual transition allows your feet to adjust, an abrupt change may be too much for them to handle comfortably, potentially contributing to injury development. So, the issue may not be the new shoes themselves but rather how you introduced them.
In summary, although shoes alone rarely cause plantar heel pain, they can certainly be an aggravating factor when problematic aspects like wear, fit, suitability, or dramatic changes come into play. Ensuring your shoes meet your needs can help reduce excessive stress on sensitive areas.
If you’re all too familiar with that nagging plantar heel pain first thing in the morning, you’re not alone. The good news is there are effective strategies to manage this condition and get long-lasting relief.
Download our free ebook “3 Steps to Conquer Plantar Heel Pain” to learn simple yet powerful techniques for reducing morning heel pain and getting your day off on the right foot.