Shoe Hacks That Help Plantar Fasciitis

Shoe Hacks That Help Plantar Fasciitis

Plantar fascia inflammation — commonly known as plantar fasciitis — is notorious for causing burning, aching, or even severe heel pain. Both inactivity and high activity can cause a flare-up, making this a tough condition to treat on your own.

Because plantar fasciitis can make it difficult (and painful) to walk, Kerry E. Berg, DPM, and our team at Intermountain Foot & Ankle Associates encourage you to visit us when you spot the telltale signs of plantar fasciitis. 

In the meantime, limiting barefoot activity can help alleviate pain, which is why we’ve curated this list of shoe hacks to help you find relief from plantar fasciitis.

1. Mark your calendar and track miles 

Worn-out shoes can worsen plantar fasciitis symptoms because the soles are too worn to properly support your feet. Tracking your miles can help you learn to replace your shoes before they wear down. 

If you’re active, replace your shoes every 300-500 miles. This is particularly important if you’re a runner. You can write your miles on a calendar or in a notebook, or you can use an app to track mileage. 

Depending on how many miles you run weekly, you may need to replace your shoes every few months. This is why tracking miles is so important. At these distances, your shoes will likely still look good from the outside. 

2. Go shoe shopping in the afternoon

Have you ever tried on a pair of shoes, and they fit perfectly, but when you put them on the next day they were too tight? 

This next shoe hack is more about when you buy new shoes rather than the shoes themselves. Planning your shoe shopping trip for the late afternoon instead of the morning could be the secret to shoes that fit perfectly any time of day. 

As the day progresses, your feet have a chance to expand a bit. Trying on shoes in the afternoon ensures that your shoes will fit when your feet are most swollen, after you’ve been standing all day. 

3. Measure your feet

It may seem obvious, but don’t grab the same size shoes just because you’ve always worn that particular size. 

An estimated 90% of women don’t wear the correct size, and unfortunately, ill-fitting shoes can contribute to a host of foot problems, including plantar fasciitis, blisters, and stress fractures. Get a professional fitting to ensure that you select the right size and the right width of shoes.

4. Pair your shoes with the right socks

You can have the world’s best shoes but still end up with sore feet if you don’t wear the right socks. Supportive shoes paired with high-quality compression socks can help your feet stay comfortable all day long. 

Compression socks help plantar fasciitis by putting the right amount of pressure on the soles of your feet. Knee-length socks also put pressure on your calves too. The pressure improves circulation, reduces swelling, and helps decrease inflammation caused by plantar fasciitis. 

5. Remove the insole when wearing orthotics

Wearing a quality pair of custom orthotics can make a world of difference when it comes to improving plantar fasciitis. Custom orthotics support your arch and provide cushioning for your heel. 

While you might be tempted to double up on the insoles, you should first remove the footbed (insole) from your shoes, then insert your custom orthotics. This allows your orthotics to rest securely on top of the midsole (interior) of your shoes. 

Beyond the shoe hacks: Get relief from plantar fasciitis 

Dr. Berg takes these general shoe hacks to the next level by recommending personalized stretching exercises and custom shoe modifications. 

Additionally, our team here at Intermountain Foot & Ankle may also recommend:

Get relief from heel pain with comprehensive podiatric care here in Colorado Springs, Colorado. Reach our knowledgeable team and schedule your appointment today by phone or via our online form.

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