When your heels hurt, the obvious move is to ditch the heels and live in flats. Plenty of people with plantar fasciitis find the opposite: ballet flats, thin sandals and going barefoot are often the worst of all.
Why flats can make it worse
The plantar fascia is the band of tissue that runs along the bottom of your foot from heel to toes. With a completely flat shoe and no arch support, that band can be stretched and loaded with every step, and the heel takes the full impact of hitting the ground. Thin soles add little cushioning to soften it.
What a small lift does
A modest lift, around 3–5 cm, slightly reduces the stretch on the back of the leg and the bottom of the foot, and shifts a little of the load off the heel. Many podiatrists suggest avoiding both extremes: not dead flat, and not a high heel.
Why a wedge rather than a heel
A wedge spreads that lift across the whole sole, so you get a wide, stable base. A stiletto concentrates your weight onto the ball of the foot and a tiny heel tip, which is a different problem altogether.
What else to look for
- Arch support: a footbed shaped to your arch, not a flat board.
- Cushioning: a soft sole and a cupped heel to absorb impact.
- A secure strap: so your toes aren't gripping to keep the shoe on.
These are exactly the rules we use for our dressy wedges. On your feet all day? Start with our super cushy everyday wedges.
This article is general information, not medical advice. Everyone's feet are different. If your pain is severe, getting worse or lasts more than a few weeks, please see a doctor or podiatrist.