Plantar Fasciitis: What It Is, How It Happens, and What Footwear Has to Do With It
Charlie Kirby
Head of Movement
Plantar fascia pain is rarely about one single thing going wrong. More often, it appears when someone starts doing more than their foot is currently prepared for.
That might be a sudden increase in walking, running, standing time, barefoot time, harder surfaces, a change in footwear, or less recovery than usual. Often, it is a few of those things layered together.
That is helpful to understand, because plantar fascia symptoms do not always mean you need to stop everything. For many people, active recovery - adjusting the amount, intensity or type of movement - can be more useful than complete rest. The aim is to understand what changed, calm the biggest irritant, and then build back up gradually.
What is plantar fasciitis?
Plantar fasciitis is the term commonly used for pain around the plantar fascia. The plantar fascia is a strong band of connective tissue that runs along the bottom of the foot, from the heel towards the toes.
It helps support the arch and plays a role in how the foot manages force when you walk, run, climb, push off and change direction.
Heel pain can have different causes, so if your pain is severe, persistent, worsening, or linked with numbness, swelling, trauma or a complex medical history, it is worth getting an individual assessment.
For many people, though, plantar fascia symptoms start to make more sense when you look at recent changes in activity, footwear, surfaces and recovery.
What plantar fasciitis can feel like
Plantar fascia symptoms can show up in slightly different ways.
Many people notice pain near the heel, often towards the inside edge of the foot. Others feel it through the arch or along the underside of the foot. It can feel sharp, bruised, tight, hot, pulling, or like the foot needs time to warm up before it behaves normally.
One classic pattern is heel pain in the morning. You get out of bed, put your foot on the floor, and the first few steps feel much more sensitive than the rest of the day (Martin et al., 2014).
It can also happen after sitting for a while. The foot has been still, then suddenly it has to accept body weight again. Some people feel symptoms during activity. Others feel mostly fine while walking or running, then notice discomfort later that day or the next morning.
That delayed response matters. It can be a sign that the total amount of movement was more than the foot recovered from comfortably.
Useful questions to ask:
- How does it feel first thing in the morning?
- Does it ease as you move, then return later?
- Does it feel worse the day after more walking, running or standing?
- Has anything changed recently - shoes, surfaces, steps, training, work, travel or recovery?
Those patterns can help you understand what your foot is responding to.
What does the plantar fascia actually do?
The plantar fascia is part of the foot’s support and spring system.
It helps support the arch, contributes to the way force moves through the foot, and works with the toes, calf, Achilles tendon and smaller foot muscles as you move (Bolgla and Malone, 2004; Martin et al., 2014).
A simple way to think about it: the foot is not a flat platform. It is a living structure that stores, releases and manages force.
When the big toe bends back during walking or running, tension changes through the arch and plantar fascia. When the calf and Achilles help push the body forwards, the foot has to organise that force underneath you. When the toes can spread and share the work, the plantar fascia is not doing everything alone.
That is why plantar fascia pain often reflects the wider system around it, not just one sensitive area.
Why symptoms often start after a change
A common pattern is simple: demand increases faster than the body is ready for.
In training language, people often call this the relationship between load and capacity.
Load means the amount of work going through the foot - steps, standing time, running volume, surface type, shoe choice and intensity.
Capacity means what the foot and lower leg are currently prepared to handle.
So if someone walks much further than usual, returns to running, starts hill work, spends a weekend barefoot on sand, or switches into zero-drop shoes for daily wear, the demand has changed. The body may adapt well over time, but it usually needs a gradual ramp.
The important point is that these inputs are not automatically bad. Walking, running, barefoot time, natural surfaces and foot-shaped shoes can all be positive. The issue is when the jump is too big, too fast.
A useful way to think about it is:
- what changed?
- how big was the change?
- did the foot have enough time to adapt?
“Plantar fascia symptoms often make more sense when we look at recent changes in load, footwear, surface and tissue capacity rather than blaming one single factor.” - Eider Perez, podiatrist.
Common triggers people overlook
Plantar fascia symptoms do not always arrive after one dramatic moment. More often, they appear after a change that seemed small at the time.
A beach walk is a good example. Walking barefoot on sand sounds natural, and it is. But sand asks more from the feet and calves than a flat pavement or familiar shoe. The toes need to spread and stabilise, the arch works harder, and the calf and Achilles manage a less predictable surface. For feet that are not used to that, a long barefoot beach walk can be a big jump.
The same can happen with a new job that involves more standing, a holiday with higher daily steps, or a sudden return to running after a quieter period. The activity itself might be healthy. The challenge is the speed of the increase.
Footwear changes can do the same thing. Moving into a zero-drop or barefoot-style shoe changes how force moves through the foot and lower leg (Ridge et al., 2013; Warne and Gruber, 2017). For some people, that is exactly the kind of input they want to build towards. But switching too much of daily life at once - walks, errands, training and long days on the feet - can be more than the plantar fascia and surrounding system are ready for.
The better question is not “what is the one thing to blame?”
It is: what changed, and did the body have enough time to adapt?
Why rest can help, but may not be the full answer
When symptoms are irritated, reducing the biggest aggravating input can help things settle. That might mean shorter walks, easier surfaces, rotating footwear, reducing hills, delaying running for a short period, or adding strength and mobility work as part of a broader plan.
But rest alone may not explain why the pain showed up in the first place.
If symptoms started after more walking, a shoe change, a new surface, or more time on your feet, the longer-term goal is usually not to avoid those things forever. It is to find a version your foot can tolerate now, then build from there.
The aim is not to remove every challenge. The aim is to make the challenge appropriate enough that the body can respond well.
What footwear has to do with plantar fascia pain
Footwear changes the inputs the body receives.
That does not mean one type of shoe causes plantar fasciitis, or that one type of shoe solves it. Shoes can change how force is shared through the foot, calf, Achilles and plantar fascia (Ridge et al., 2013; Sichting et al., 2020).
A highly cushioned shoe can reduce some sensation from the ground. A higher heel-to-toe drop can change how the calf and Achilles are loaded. A narrow toe box can limit toe spread and alter how the forefoot shares force. Toe spring can reduce how much the toes need to extend during push-off (Sichting et al., 2020).
Sometimes those design features feel useful. Cushioning can protect. Structure can reduce demand. A shoe that feels forgiving may be exactly what someone needs during a high-load period.
But if cushioned or structured footwear is the only environment the foot experiences for years, the toes, foot muscles and lower leg may get fewer chances to practise sensing, stabilising and sharing force.
This is where natural footwear can be valuable. Foot-shaped, flexible, lower-drop or zero-drop shoes can give the foot more opportunity to move and participate. The key is introducing that opportunity at a pace the body can work with.
Can cushioned shoes contribute?
Like many things, it is not a simple answer. Context matters.
It would be too simple to say “cushioned shoes cause plantar fasciitis”. Plenty of people wear cushioned shoes without symptoms. Plenty of people also benefit from cushioning during certain phases of training, recovery or high daily load.
The better question is: what does your footwear make easier, and what does it stop your foot from practising?
If a shoe absorbs a lot of impact, lifts the heel, narrows the toes and reduces ground feel, it may make movement feel easier in the short term. Over time, it may also reduce how often the feet need to sense the ground, stabilise and share force for themselves.
That does not make cushioning bad. It makes it a tool. There may be times when more cushioning is the right choice. There may also be times when gradually asking the foot to do more is useful.
Can barefoot-style shoes help?
Barefoot-style shoes are designed to provide greater ground feel, less heel elevation and more room for the toes compared with many conventional shoes.
Those features can support a more active foot over time, especially when introduced gradually. But if you currently have plantar fascia symptoms, the word “gradually” matters.
A foot-shaped, zero-drop shoe changes the work your body has to do. That can be useful when the foot is ready for it, but too much too soon can irritate the same area you are trying to help (Warne and Gruber, 2017).
Sometimes people introduce minimal zero-drop shoes quickly, without transition time or supporting exercises, and the extra demand can feel like strain. With a gradual transition, though, barefoot-style shoes can be part of building stronger, more capable feet.
The goal is not to jump from maximum support to maximum ground feel overnight. The goal is to choose a starting point your body can adapt to, then build steadily.
“Footwear can change how the foot is loaded, but it should be seen as one part of the plan alongside activity management, strength and gradual exposure.” - Eider Perez, podiatrist.
My experience with foot pain and barefoot shoes
I came to this through lived experience, not just theory.
For years, I struggled with foot pain and tried different ways to manage it. I felt limited, frustrated, and unsure whether my feet were something I could actually change.
Moving towards more natural footwear was part of what helped me. But it was not as simple as “I switched shoes and everything changed”.
The bigger shift was learning to pay attention again. I became more aware of the ground, rebuilt strength gradually, and started to understand that the body adapts to the inputs it receives. Time outside, varied movement, sensible pacing and more trust in my feet all became part of the process.
That is the part I think gets missed in a lot of barefoot conversations. The product can be a useful tool, but it works best as part of a wider process: the right starting point, steady progression, strength, awareness and enough recovery.
Support can be useful short term. Long term, many of us want feet that can support active lifestyles with more confidence.
What to do next
This series will go deeper into the pieces that matter:
- how cushioned shoes and daily habits can affect foot strength
- why rest may help settle symptoms, but may not address every contributing factor
- how to assess your starting point before switching footwear
- which strength and mobility exercises can support the foot
- how barefoot-style shoes may fit into the process
- how the foot’s spring system works during walking and running
If you are suffering from plantar fasciitis, start with the simplest useful step: look at what has changed recently and reduce the biggest irritant without removing all movement.
That might mean shortening walks for a week, rotating footwear, avoiding sudden barefoot exposure, reducing hills, or delaying running until walking feels more settled. Some people explore strategies such as foot mobility work or calf exercises as part of a broader management approach. It might also mean choosing a shoe setup that gives your foot enough room and feedback, without adding more demand than it can currently handle.
Take-home message
Plantar fascia pain can be frustrating, but it is often understandable. It may reflect a recent change that pushed the foot beyond what it was ready to tolerate comfortably (Martin et al., 2014; Gabbett, 2016).
In many cases, that tolerance can improve over time when movement is managed sensibly and the body is given an opportunity to adapt.
Start by understanding the pattern. Then change one thing at a time.
FAQs
Can walking barefoot make plantar fasciitis worse?
It can, especially if the amount of barefoot walking is much higher than your foot is used to. Barefoot time is an input. Like any input, it needs to match your current starting point and build gradually.
Are zero-drop shoes good or bad for plantar fasciitis?
Neither by default. Zero-drop shoes change how force moves through the foot, calf and Achilles. If minimal zero-drop shoes are introduced too quickly, they can place extra strain on the plantar fascia and lower leg. With a gradual transition and appropriate strength work, they can be a useful part of building more capable feet.
Should I stop walking if I have plantar fascia symptoms?
No, not altogether in most cases. For many people, maintaining some level of tolerable movement is preferable to complete inactivity, although individual needs vary.
If your usual walk makes symptoms worse across the day or the next morning, reduce the distance, slow the pace, choose an easier surface, split it into shorter walks, or rotate footwear.
If normal walking becomes difficult, symptoms are worsening, or you are changing how you walk to avoid pain, it is worth getting individual guidance.
Why did my plantar fascia pain start after a holiday or beach walk?
A holiday often combines several changes at once: higher step count, barefoot time, sand, hills, harder pavements and less routine recovery. None of those are automatically bad, but together they can create a bigger jump than the foot was ready for.
What is the first step if my footwear might be part of the problem?
Start by looking at what changed recently.
If you are moving from cushioned shoes into barefoot-style shoes, reduce the jump and transition gradually. If you already wear barefoot-style shoes, the issue may be too much walking, running, standing or hard-surface time too soon.
Adjust one thing at a time: shoe type, distance, surface, running volume or barefoot time.
When should I get plantar fascia pain assessed?
Consider individual assessment if symptoms are severe, persistent, worsening, affecting normal walking, linked with numbness or swelling, or connected to a recent injury or complex medical history.
New to barefoot-style footwear?
References
- Bolgla, L.A. and Malone, T.R. (2004) ‘Plantar fasciitis and the windlass mechanism: a biomechanical link to clinical practice’, Journal of Athletic Training, 39(1), pp. 77-82. Read the article
- Gabbett, T.J. (2016) ‘The training-injury prevention paradox: should athletes be training smarter and harder?’, British Journal of Sports Medicine, 50(5), pp. 273-280. Read the article.
- Martin, R.L., Davenport, T.E., Reischl, S.F., McPoil, T.G., Matheson, J.W., Wukich, D.K. and McDonough, C.M. (2014) ‘Heel pain - plantar fasciitis: revision 2014’, Journal of Orthopaedic & Sports Physical Therapy, 44(11), pp. A1-A33. Read the article
- Ridge, S.T., Johnson, A.W., Mitchell, U.H., Hunter, I., Robinson, E., Rich, B.S.E. and Brown, S.D. (2013) ‘Foot bone marrow edema after a 10-week transition to minimalist running shoes’, Medicine & Science in Sports & Exercise, 45(7), pp. Read the article
- Sichting, F., Holowka, N.B., Hansen, O.B. and Lieberman, D.E. (2020) ‘Effect of the upward curvature of toe springs on walking biomechanics in humans’, Scientific Reports, 10, 14643. Read the article
- Warne, J.P. and Gruber, A.H. (2017) ‘Transitioning to minimal footwear: a systematic review of methods and future clinical recommendations’, Sports Medicine - Open, 3, 33. Read the article
Leave a comment