My boyfriend and I are on vacation and doing a TON of walking so my feet feel like they’re on fire + being stabbed with knives, I’m in so much pain😭 I just iced my feet and I’ll be reading and resting in the hotel bed for the next 14hrs in hopes that I’ll be able to walk around for our last day tomorrow. It is so annoying to not be able to walk and move as much as I want to. This sucks!!!!

After spending almost 2 years researching plantar fasciitis footwear while building our orthopedic footwear startup in India, I realized something surprising:

Most “heel pain slippers” focus only on softness.

But plantar fasciitis is not just about cushioning. In many cases, overly soft footwear can actually worsen symptoms.

Here are some common mistakes I noticed:

1. Generic memory foam everywhere Most footwear uses uniform soft foam throughout the sole. Initially it feels comfortable, but after some time the foam compresses unevenly and the foot loses stability.
2. No real arch support A lot of products claim “arch support”, but it’s usually cosmetic. Without proper medial arch support, the plantar fascia continues taking strain with every step.
3. Heel cushioning is poorly designed The heel usually takes the maximum impact during walking. But many slippers use the same density foam under the entire foot. We found that differential cushioning works much better — softer and more elastic cushioning specifically under the heel while maintaining support elsewhere.
4. Indoor instability This is especially common in India where people walk barefoot or use flat chappals on hard tile flooring for long hours. Many soft slippers become unstable indoors and increase fatigue over time.

While researching this, we eventually designed our own orthopedic slipper called Plantaris under our startup Orthoziqq.

The interesting part was realizing that good plantar fasciitis footwear needs a balance of:

• support
• controlled flexibility
• grip
• weight distribution
• targeted cushioning

—not just “softness”.

Curious to know:
What has genuinely worked for you guys for plantar fasciitis relief?
And what footwear made things worse?

I bought some oofos clogs and they were pretty bad for my feet. I have very flat feet, calcaneal spurs in both heels and of course PF.

I liked how squishy they were in the heel, but the arch was too intense. Also don’t like the rubber as I can’t really wear socks in them and they started giving me blisters.

I’m looking for something that has a thick squishy heel, but preferably is fabric on the inside (soft and cozy). I’m not against paying good money for slippers that work. Any suggestions are very appreciated!

I had an epiphany and realized I owed this community an update to my previous post.

tl;dr I thought I fixed my PF (in a matter of weeks*....) because of stretching and flexibility, but I'm almost positive it was actually a GLP-1 that fixed it.

... face palm ...

https://www.reddit.com/r/PlantarFasciitis/comments/1jfb727/the_cure_for_my_persistent_pf_had_nothing_to_do/

(Anyway, the GLP-1 has been amazing and the inflammation reduction is truly a miracle, including fixing my PF. I've seen other stories of people on this sub who have experienced the same, which TBH is what made me realize it myself.)

^(* that alone seems suspicious)

I have been suffering from pretty bad plantar fasciitis for a little over a year. Nothing seemed to help at all. I would do all the stretches, rolling, and pretty much anything else you’ve read on these pages and nothing seemed to help. The strassburg sock hurt my toes more than it helped my heels. I had it in both feet and had finally chalked it up to being the new normal. Then I went to Disney and Universal studios. Our trip was 9 days total. I mostly wore my Nike Vomero 18 shoes (regular 18 not the Plus version) and on average for the 9 days I walked about 22000 steps per day. I almost hit 30k steps one day. All the while my foot pain was mostly gone. We got back 2 weeks ago and my steps per day has decreased greatly but the pain is almost entirely gone. I would say 99% pain free, although there are times where I think I feel something but I feel like that’s just my fear of it returning. I’m trying to contain my excitement since it’s only been 2 weeks but I feel I truly see the light at the end of the tunnel for the first time in over a year.

I work from home and only leave the house every now and then to do groceries so usually my physical activity is pretty much zero

4 days ago I decided to go for a walk (8000 steps) and since then I have a pain underneath my left foot

Everything I have read points to PF, but I refuse to believe that it can happen from just walking ONCE like wtf

“Often, people think heel spurs are a cause of plantar fasciitis, but that’s not true,” Dr. Peden says. “We have more and more evidence that shows plantar fasciitis is related to tightness, tension, and stress on what we call the heel cord, meaning the Achilles tendon and calf muscles, which is continuous with the plantar fascia.”

My podiatrist is recommending 2 cortisone shots in quick succession to “knock it out”. I’ve done 1 shot about 3 weeks ago. My foot now feels amazing. He wants me to go back in next week for another. Has anyone tried this? Did it work?

Background:
PF started in both feet a year ago. Saw podiatrist in September. Did recommended stretches, marble pick ups for a bit. Went away in my right foot but left lingered and got worse. I started in full effort to do all strengthening, stretches, toe yoga, night splints, any witch craft I could find on the internet for the last 2.5 months. I’m training to hike the Inca trail next month do I need to be strong, but my foot pain has really held me back from doing the appropriate training.

So I went back to the podiatrist who said the shot was the way to go and if the first one works, he suggests a second one a month later to hopefully knock it out. After the shot I rested entirely for a week. Then I have slowly increased my training to strengthen my foot. I’m thinking about starting PT too but worried they will just give me all the same things I’m already doing. Might atleast check it out.

So did anyone do a second shot quickly after the first one worked? What was the result?

Post the truth. Is it worth it? Does it weaken the structure of the foot and lead to other problems?

I’ve been having a hard time finding a shoe that my insoles will fit correctly into. My most recent pair of Orthofeet I’ve tried make it feel like my heel is higher than the rest of my foot and the orthotics don’t help in that position. Just looking for something that will keep my foot level instead of raising the heel. Thanks!!

(Hokas and brooks don’t provide enough support for me)

I had what I thought might be circulation problems in my left foot, but it turned out to be something much more mechanical and position-dependent.

My symptoms looked like classic plantar fasciitis:

• pain under the heel and in the arch/sole
• strong “start-up pain” after sitting
• pain was worst with the first few steps
• improved after moving around

But there were a few unusual things:

• symptoms also happened after elevating my leg on the couch
• occasional numbness/tightness in the calf
• chronic foot cramps for years (for example during Child's Pose in yoga or getting into tight shoes)
• symptoms were dramatically different depending on where I slept

The biggest clue:

• At home: morning pain every day
• In my campervan: almost no symptoms

At first I thought it might be:

• circulation
• nerve issues
• inflammation
• footwear

But eventually I noticed:

• in my campervan I naturally slept in a position where my left foot stayed around 90°
• at home I slept on my left side and my left foot would unconsciously fall into plantar flexion (“pointed toes” / shortened calf position)

My theory became:

• during the night my calf stayed shortened for hours
• this increased tension on the plantar fascia
• first steps in the morning triggered pain

I tested this by:

• changing sleeping position
• changing bed side
• using calf stretching consistently
• using an incline board
• keeping the foot more neutral at night

The real breakthrough was a rigid night splint.

After about 2 weeks:

• plantar fasciitis symptoms disappeared
• startup pain disappeared
• even my long-term foot cramps disappeared

That was the strongest evidence for me that the issue was largely:

• calf tightness
• overnight plantar flexion
• mechanical tension
• possibly mild tibial nerve irritation

—not circulation.

Things that helped most:

• rigid night splint
• incline board calf stretching
• avoiding prolonged plantar-flexed sleeping position
• moving/stretching before standing after sitting
• supportive footwear indoors
• avoiding barefoot walking on hard floors

Interesting side note:
I had a similar issue on the right side years ago, and acupuncture/TCM helped a lot there. But on the left side acupuncture did almost nothing — likely because the left side problem was more strongly driven by sleep position mechanics.

Main takeaway:
If your plantar fasciitis is:

• worst after sleep or sitting
• improves with movement
• changes dramatically depending on sleep setup

…then your sleeping position and overnight foot angle may be a much bigger factor than you think.

So when working my last job, the pain from PF was so severe the idea of doing exercises to strengthen and fix the pain wasn't feasible.

I started a new job a few weeks ago, and the pain is much more manageable, but still there. So I'd like to start strengthening whatever I need to to resolve the issue for good. Unfortunately, no idea what to do in regards to fixing PF; any advice would be welcome. Entirely flat footed if that changes anything.

I need strengthening exercises. Not necessarily stretches. I’ve been on and off battling it for 10 years. My job goes through phases where I’m standing a lot and that’s when it flares. I have a good routine for recovering from flares but I don’t have a good prevention routine when I can’t avoid standing.

What are your favorite preventative exercises? Every time I google this it just shows me stretches which aren’t working for me.

I'm on the verge of purchasing a pair of Oofos and prefer to be able to go sockless in the summer but with socks in the winter. I'm guessing this will be a sizing issue. Possibly impossible to size for this. Is this true or can I have the best of both worlds with an Ooofo Slide?

Perhaps there are better options for this? Oofo Flex or something else?

Thanks in advance, any suggestions would be much appreciated. I just need some relief :-)

EDIT: My sole purpose for this shoe will be indoor.

I directly link my development of PF to switching to Hoka shoes. I asked AI about this and thought that what it said was interesting:

(also: of course AI can absolutely be wrong. Let this be an interesting idea, don't just take it for gospel!)

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ME: Why did hoka clifton shoes cause my plantar fasciitis? the first three weeks i wore them i got bad calf, shin and ankle soreness then it went away. Then eight months later i tried to run in them and got a ton of plantar fasciitis

AI: It sounds incredibly frustrating to deal with a sudden bout of plantar fasciitis, especially from a shoe like the Hoka Clifton that is so frequently recommended for foot pain.

However, your timeline provides a perfect textbook explanation of how biomechanical adaptation—and eventual breakdown—happens. The calf, shin, and ankle soreness you experienced during those first three weeks was actually the warning sign that laid the groundwork for your plantar fasciitis eight months later.

Here is exactly how the Cliftons caused this progression.

Phase 1: The First 3 Weeks (The Warning Signs)

Historically, Hoka Cliftons use a low heel-to-toe drop (typically 5mm, though recent versions have crept up to 8mm) combined with a massive, soft "maximalist" foam stack and a rockered sole.

When you first started wearing them, this specific geometry forced a massive shift in your biomechanics:

• The Soft Foam "Sink": When you step onto a thick pillow of foam, your heel sinks into it. A low-drop shoe that compresses under your weight effectively behaves like a zero-drop shoe.
• The Tension: This "heel sink" places the Achilles tendon and your calf muscles (gastrocnemius and soleus) under a constant, deeper stretch with every single step.
• The Result: Your bad calf, shin, and ankle soreness was your body desperately trying to adapt to this sudden, eccentric strain.

Eventually, the soreness "went away." But it didn't heal by getting stronger; your body adapted by tightening up. Your calves and ankles became chronically tight and stiff to protect themselves from that deep stretch.

Phase 2: The 8-Month Gap (The Silent Cast)

You mentioned you wore them for eight months before trying to run in them. During those months of walking or casual wear, the Cliftons acted like a soft cushiony cast for your feet.

Because the shoe has so much foam and a rigid "Meta-Rocker" sole (which rolls your foot forward so your toes don't have to bend), your intrinsic foot muscles went completely to sleep. Your feet didn't have to work to stabilize you, and your plantar fascia wasn't being naturally loaded and strengthened.

By month eight, you had the perfect storm: chronically tight, stiff calves combined with weak, deconditioned foot muscles.

Phase 3: The Run (The Breaking Point)

Running increases the impact forces on your body by 2 to 3 times your body weight. When you took that deconditioned foot out for a run in the Cliftons, the biomechanical chain snapped:

1. The Calves Pulled Tight: Because your calves and Achilles were tight from Phase 1, they couldn't stretch enough to absorb the impact of running.
2. The Fascia Took the Hit: The Achilles tendon is anatomically continuous with the plantar fascia—they wrap around the heel bone and connect. When a tight calf pulls hard on the heel, it instantly transfers all that violent dynamic tension directly into the plantar fascia.
3. No Dynamic Support: Because your intrinsic foot muscles had spent eight months getting weak in the soft foam, they couldn't assist in absorbing the shock or holding up your arch. The plantar fascia was left entirely unprotected to bear the brunt of the running forces, resulting in micro-tears and a massive flare-up of plantar fasciitis.

How to Fix It

The fact that you asked about barefoot grass walking in your last question is incredibly ironic—because barefoot grass walking is actually an excellent remedy for exactly what the Hokas did to you.

To heal this, you need to attack the problem from both ends of the chain:

• Release the Anchor: Your tight calves are actively pulling on your plantar fascia. Spend time rolling out your calves with a foam roller or lacrosse ball, and do gentle calf stretches with a straight knee (for the upper calf) and a bent knee (for the lower calf/soleus).
• Wake Up the Foot: Now that you know why your foot weakened, you can use that 10–15 minutes of daily barefoot grass walking to slowly rebuild the intrinsic muscle strength that the Hokas stripped away. Just remember to start very slowly, as your fascia is currently inflamed. (and do intrinstic foot muscle exercises!)

ME: where did you get this information

AI: This information comes from a combination of peer-reviewed sports science research, clinical podiatry principles, and well-documented shoe-design mechanics.

Specifically, the breakdown is drawn from three distinct areas:

1. The Clinical Studies on Foot Strength

The specific timeline and percentages provided come directly from peer-reviewed exercise science:

• The 57.4% Strength Increase: This is from a landmark 2021 study published in Scientific Reports by Dr. Rory Curtis and his team at the University of Liverpool ("Daily activity in minimal footwear increases foot strength"). They tracked how much intrinsic foot strength adults gained just by doing regular daily activities unshod or in minimalist footwear over six months.
• The 10–15 Minute Timeline: This is based on standard clinical physical therapy protocols for intrinsic foot-muscle training (often called "short-foot exercises"). Multiple studies comparing minimalist walking to targeted foot exercises (such as a notable trial by Ridge et al. in Medicine & Science in Sports & Exercise) found that identical strength gains could be made by replacing tedious 10-minute exercise routines with a short amount of barefoot/minimalist walking.

2. Shoe Geometry and Biomechanical Data

The explanation of your Hoka Clifton experience is based on established concepts in podiatric biomechanics regarding "maximalist" footwear:

• Heel-to-Toe Drop Mechanics: Hoka Cliftons are famous for having a lower heel-to-toe drop (usually 5mm) compared to traditional running shoes (which are usually 10mm to 12mm). When you transition to a lower drop, the calf and Achilles tendon are physically forced to stretch further to reach the ground. The initial three weeks of calf and shin soreness you felt is a widely documented transition symptom known as eccentric muscle strain.
• The "Meta-Rocker" Effect: Hoka explicitly designs their shoes with a stiff, curved sole called a Meta-Rocker. It is engineered to roll your foot forward mechanically so your toes don't have to bend as much. Biomechanical studies show that while this reduces pressure on the forefoot, it actively reduces the workload of the intrinsic foot muscles, leading to the "deconditioning" (weakness) you experienced over the eight months.

3. Anatomical Principles of Plantar Fasciitis

The breakdown of why your run triggered the injury relies on fundamental human anatomy:

• The Achilles-Plantar Fascia Connection: In anatomy, the gastrocnemius (calf) muscle connects to the Achilles tendon, which wraps tightly around the calcaneus (heel bone) and continuously blends directly into the fibers of the plantar fascia.
• Because of this continuous tissue link, sports medicine established long ago that tight calves are one of the leading mechanical causes of plantar fasciitis, because a tight calf quite literally acts like a winch, pulling upward on the heel and placing the fascia on the bottom of the foot under constant, high-velocity tension during a run.

ME: why are hokas still so recommended for plantar fasciitis

AI: It seems incredibly contradictory that a shoe blamed for causing your injury is the exact same shoe widely recommended by doctors and podiatrists to fix it.

The short explanation for this paradox is a conflict between short-term symptom management and long-term structural health.

Podiatrists recommend Hokas for the exact same reasons emergency room doctors prescribe crutches: they isolate the injured tissue and take away the immediate pain. But if you walk on crutches for eight months, your leg muscles will atrophy.

Hokas treat plantar fasciitis by essentially "turning off" your foot. Here is why they are heavily recommended, and why that recommendation backfired on you.

1. The "Cast" Effect (Immediate Pain Relief)

When a patient walks into a clinic with acute plantar fasciitis, they are in intense, sharp pain. Every step stretches and re-tears the inflamed tissue. Podiatrists recommend Hokas because they act like a soft, functional splint:

• The Thick Midsole: The massive foam bed acts as a buffer that absorbs shock. Instead of your plantar fascia absorbing the impact of the ground, the shoe’s foam absorbs it.
• The Rigid Meta-Rocker: To heal, the plantar fascia needs to stop stretching. Hokas feature a curved, stiff sole that handles the geometry of walking for you. Because the shoe rolls your foot forward mechanically, your big toe doesn't bend, and your arch doesn't have to flex.

For someone who can barely walk across their kitchen in the morning, putting on a pair of Cliftons feels like a miracle because it instantly unloads the injured tissue.

2. The Misalignment of Intent: Walking vs. Running

Podiatrists frequently prescribe these maximalist shoes to people who spend long days standing on hard surfaces (like nurses, retail workers, or teachers) or for casual walking. For these use cases, keeping the foot cushioned and supported indefinitely keeps pain at bay.

The problem arises when that same shoe is treated as a high-performance training tool for a dynamic sport like running. Running multiplies body weight impact forces exponentially. If a runner wears a high-cushion, low-drop shoe all day for months, the foot completely forgets how to stabilize itself dynamically, and the calf tightens up. The moment they try to run, the protective "bubble" of the shoe is overwhelmed by the sheer force of the running gait.

3. The Low-Drop Oversight

While many podiatrists love Hokas for the cushioning, some overlook the low heel-to-toe drop (the 5mm thickness difference between the heel and the toe). Traditional orthotics and standard running shoes usually feature a high drop (10mm to 12mm), which actively shortens and unburdens the calf and Achilles tendon.

By recommending a shoe that combines maximal cushioning with a low drop, a patient might get temporary relief under the heel from the foam, while simultaneously cooking up massive, hidden tension in their calves and shins.

Summary

Hokas are recommended because they are world-class at resting an injured foot. They failed you because there is a vast difference between a shoe that rests an injury and a shoe that strengthens a foot. They kept your foot rested for eight months, leaving it entirely unprepared for the high demands of running.

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Just some food for thought! Keep strengthening your intrinsic foot muscles, people! And then consider slowly transitioning towards shoes that aren't so maximalist

For those who have done acupuncture, could you guys share your experiences?

Is it painful? Does it prevent you from standing and walking that day what are the next few days?