Plantar Fasciitis Foot Pain: Causes, Treatments, and What to Wear on Your Feet
If your mornings begin with a stabbing pain in your heel-or if walking around Midtown NYC feels like a chore-you may be suffering from plantar fasciitis, a common yet frustrating condition. At Metro Wellness, we help patients treat and prevent plantar fasciitis through personalized, evidence-based care that includes physical therapy, acupuncture, chiropractic care, and education about proper footwear and movement.
This blog explains:
What causes plantar fasciitis
What treatments really work
Foot intrinsic exercises that strengthen support structures
How barefoot/minimalist shoes fit into recovery
What to wear on your feet during painful flare-ups
What Is Plantar Fasciitis?
The plantar fascia is a thick band of connective tissue running from your heel to your toes. Its job is to support your arch and absorb shock with every step. When overstretched, stressed, or weakened, microtears form—leading to inflammation, especially near the heel.
Common symptoms:
Sharp pain in the heel with first steps in the morning
Pain that worsens after standing or walking
Tightness in the arch or Achilles tendon
What Causes Plantar Fasciitis?
While sometimes triggered by a specific injury, plantar fasciitis is usually the result of cumulative stress. Risk factors include:
Flat feet, high arches, or poor foot biomechanics
Sudden increase in physical activity
Prolonged standing or walking on hard surfaces
Unsupportive footwear
Tight calves or Achilles tendons
Weak foot intrinsic muscles
Excess body weight
Middle-aged adults and runners are especially at risk1.
Proven Treatments for Plantar Fasciitis
1. Stretching & Manual Therapy
Research shows that plantar fascia-specific stretching is more effective than standard calf stretching for reducing pain2. At Metro Wellness, we combine this with manual therapies to release soft tissue restrictions.
2. Foot Intrinsic Strengthening
Strengthening the “foot core” (the small muscles inside your foot) is critical for arch support and long-term relief.
Effective exercises:
Short Foot Exercise – Draw the ball of your foot toward your heel without curling your toes3.
Toe Yoga – Lift your big toe while keeping others down; reverse the motion.
Towel Curls – Use your toes to pull a towel toward you.
Marble Pickups – Pick up small objects using your toes.
A 2020 study showed that 8 weeks of foot core training significantly improved pain and reduced plantar pressure in people with plantar fasciitis4.
3. Acupuncture
Studies confirm that acupuncture reduces heel pain and inflammation by modulating local tissue healing5.
4. Chiropractic Adjustments
Misalignment in foot and ankle joints can place stress on the fascia. Gentle chiropractic adjustments realign biomechanics and restore foot function.
What Shoes Should You Wear During a Pain Episode?
During a flare-up, your fascia needs support, cushioning, and stability. The goal is to minimize pressure on the heel and arch while reducing tension on the fascia.
Best shoes to wear during a plantar fasciitis pain episode:
✅ Supportive athletic shoes (e.g., Brooks Addiction Walker, Asics Gel-Nimbus, New Balance 990)
✅ Cushioned slip-ons or clogs (e.g., OOFOS recovery shoes, Hoka Ora Recovery)
✅ Arch-supportive sandals (e.g., Vionic, Birkenstock with soft footbed)
✅ Orthotic inserts (Superfeet, Powerstep, or custom orthotics)
Footwear Features to Look For:
Firm arch support
Deep heel cup to cradle the heel
Shock-absorbing midsole
Rocker bottom soles to reduce heel strike pressure
Slight heel lift (1–1.5 inches) to reduce Achilles tension
Avoid:
🚫 Flat flip-flops
🚫 Worn-out sneakers
🚫 Ballet flats
🚫 Barefoot walking (during flare-ups)
Note: Even around the house, avoid walking barefoot. Use supportive house shoes or slippers with arch support (e.g., Orthofeet or Vionic indoor footwear).
What About Barefoot or Minimalist Shoes?
Minimalist shoes can strengthen foot muscles but are not recommended during acute pain.
Research Highlights:
A study showed that minimalist shoes increased foot muscle volume and balance over 8 weeks6.
However, a gradual transition is key—starting too soon or without intrinsic strength can worsen pain.
Once your symptoms improve, barefoot-style shoes may become a valuable tool for strengthening. We guide patients through safe transitions to minimalist footwear if appropriate.
When to Seek Professional Help
If heel pain lasts more than 2–3 weeks or interferes with your daily life, it’s time to get help. At Metro Wellness NYC, we assess your foot mechanics, strength, and movement to build a tailored recovery plan.
Our team blends:
Physical therapy and fascia release
Chiropractic alignment
Acupuncture for inflammation
Exercise guidance
Footwear and gait coaching
Final Thoughts
Plantar fasciitis doesn’t have to become your “new normal.” With the right combination of movement, support, and hands-on care, most people recover fully—and stay pain-free. Whether you're in a flare-up or trying to prevent one, the Metro Wellness NYC team is here to help you walk comfortably again.
Book your consultation today at our Midtown Manhattan clinic and get back on your feet—stronger and pain-free.
References
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Footnotes
Riddle DL, Schappert SM. Foot Ankle Int. 2004;25(5):303–310. ↩
DiGiovanni BF, et al. J Bone Joint Surg Am. 2003;85(7):1270–1277. ↩
McKeon PO, et al. Br J Sports Med. 2015;49(5):290. ↩
Lee JH, et al. Clin Rehabil. 2020;34(2):240–249. ↩
Zhang SP, et al. Acupunct Med. 2011;29(4):266–270. ↩
Chen TLW, et al. Med Sci Sports Exerc. 2016;48(5):983–991. ↩
