What shoes should I wear with plantar fasciitis?
Choose a shoe with a cushioned heel, a firm sole that does not fold in the middle and support under the arch. Fit it snugly at the heel, with space for your toes.
Plantar fasciitis is irritation of the thick band under the foot that joins the heel to the toes. Footwear does not fix it alone, but the wrong shoe can keep the band sore.
What should I look for when I buy?
Use this checklist in any Ipoh shop, whatever the brand.
- A cushioned heel that absorbs the shock of each step.
- A midsole that resists bending in the middle. Hold the shoe by heel and toe and try to fold it.
- A heel that does not twist when you wring the shoe.
- A gentle arch support that matches the shape of your foot.
- A secure fit at the heel, with room to wiggle the toes.
Try shoes on in the afternoon, when the feet are slightly swollen from the day. Wear the socks you normally use, and walk around the shop on a hard floor.
Which footwear should I avoid?
Avoid thin, flat soles with no cushion. These include cheap rubber flip-flops, flat fashion pumps and worn-out sports shoes.
High heels shorten the calf and stress the heel, while a very soft squashy shoe may not hold the arch. A shoe that is too tight at the toes can also change how you walk. If the sole is worn flat or leans to one side, it is time to replace the shoe.
What about slippers and bare feet at home?
Most Ipoh terrace and shop-house floors are tile or concrete. Walking on them barefoot, especially first thing in the morning, can bring on the heel pain you were trying to avoid.
Keep a supportive house slipper by the bed and put it on before your first step. Our page on slippers and heel pain gives more tips, and morning heel pain explains the pattern.
What should I wear for the wet market, the temple and the kitchen?
At the wet market, wear closed, grippy, cushioned footwear. Slippery floors and hard concrete add strain. If you remove shoes at a temple or mosque, bring supportive sandals for the walk to and from the entrance.
For long hours of cooking or standing, such as hawker work, a cushioned mat at the stove helps as much as the shoe. See hawker and kitchen work and standing pain for more.
Do insoles help?
Some people get relief from a soft heel cup or a ready-made arch support. Others need shaped inserts called orthotics, made for their foot type. The glossary page on orthotics explains what they are.
Insoles help the foot but do not fix the cause. Stretching the calf and the sole of the foot and strengthening the foot muscles do more over time. A short assessment shows whether you need an insole at all.
How can a physiotherapist help at home?
We look at how your foot lands, how flexible the calf is and how your shoes wear. We then give you exercises, taping or insole advice that suit your day.
Home physiotherapy in Ipoh lets us see the shoes you actually wear. You can read more about plantar fasciitis. Our Canning Garden centre is opening soon for those who prefer to come to us.