Your shoes are part of the picture

If your heels hurt, you have probably started looking at your shoes with suspicion. That instinct is a good one. Every step sends load through the heel, and what sits between your foot and the ground changes how that load lands. For many people with heel pain, choosing the right footwear is one of the most practical everyday changes they can make.

This article focuses only on footwear: shoes, insoles, slippers, and how to shop. For causes, symptoms and the wider range of care options for plantar fasciitis and other heel problems, read our full plantar fasciitis and heel pain guide. Your podiatrist or physical therapist can give advice specific to your feet.

What heel-friendly shoes tend to have in common

• A firm heel counter. The back of the shoe should hold its shape when you squeeze it. This keeps the heel steady and its natural fat pad centered under the bone.
• Cushioning under the heel that absorbs some impact without feeling mushy or unstable.
• Arch support, so the tissue along the sole of the foot is not stretched with every step.
• A slight heel-to-toe drop. Many people with heel pain find a small raise at the heel more comfortable than completely flat shoes, because it eases tension in the calf and the sole of the foot. Very high heels have the opposite problem.
• A sole that bends at the ball of the foot, not in the middle of the arch. Try folding the shoe: it should flex where your toes bend and resist twisting through the middle.
• Room for your toes, with a secure fit through the midfoot and heel so your foot does not slide.

Insoles, heel cups and orthotics

Many people start with over-the-counter options:

• Heel cups or pads add cushioning under the heel and can help keep the fat pad in place.
• Supportive insoles with a contoured arch and a deep heel cup can replace the flat insoles that come with many shoes.
• Custom orthotics are made for your feet after an assessment. A podiatrist can advise whether they are likely to help you, especially if you have a very flat or very high arch.

Put insoles in both shoes, even if only one heel hurts, so your walking stays balanced. Give new insoles a few days to settle in, building up wearing time gradually. If they cause new pain, stop and get advice.

The first steps of the day and time at home

Heel pain is often worst with the first steps in the morning or after sitting. Many people find it helps to keep supportive shoes or slippers right beside the bed so they never take those first steps barefoot. Look for house shoes with a defined heel and some arch shape rather than flat, floppy slippers. If you spend a lot of time on hard floors at home, wearing supportive footwear indoors can make a real difference by evening.

Walking barefoot on hard surfaces, flip-flops, and completely flat ballet-style shoes are the options most people with heel pain find hardest. Sandals with a contoured footbed and back strap are often a better summer choice.

Shoes for work, exercise and occasions

Work

If you stand all day, a well-cushioned work shoe with an insole you trust is worth prioritizing. Anti-fatigue mats where you stand can help too. If your job requires safety boots or a uniform shoe, ask whether a supportive insole can be added.

Exercise

Choose shoes designed for your activity. Running shoes, for example, are built for forward motion, while court shoes support side-to-side movement. Running shoes lose cushioning with use, so tracking roughly how far you have run in a pair helps you know when to replace them.

Dressier occasions

For events, look for lower, broader heels, styles with a cushioned footbed, or room to add a slim insole. Save less supportive shoes for short periods, and bring a comfortable pair to change into.

When to replace a pair

• The sole is worn unevenly, or the shoe tilts when placed on a flat surface
• The heel counter has collapsed or softened
• The cushioning feels flat or you can feel the ground more than before
• Your heel pain creeps back when wearing that pair

Rotating between two good pairs gives each one time to recover between wears.

A quick shopping checklist

• Shop later in the day, when feet are slightly larger.
• Bring the socks and insoles you plan to wear.
• Have both feet measured, and fit the larger one.
• Walk around the store on a hard surface, not just carpet.
• Check that your heel does not slip and your toes have space.
• Do not count on a "breaking in" period to fix a poor fit.

When shoes are not the answer

It is also worth booking an appointment if heel pain has not improved after a few weeks of sensible changes, or is affecting how you walk.

Bottom line

Supportive footwear with a firm heel counter, good cushioning, arch support and a slight heel raise helps many people with heel pain, along with supportive house shoes and well-chosen insoles. Shoes are one part of the picture, so keep working with your care team, and get checked for any warning signs.

Want to understand your heel pain better before an appointment? Try the free Pain Check-Up.