I often hear people ask whether plantar fasciitis is “from my shoes” or “from my posture.” It’s a great question because the answer isn’t always either-or — both can contribute. Over the years I’ve worked with clients and tested routines on myself, and I’ve learned to look for certain patterns that point more strongly to footwear problems versus biomechanical or postural issues. In this article I walk you through those patterns, simple checks you can do at home, and practical steps to try so you can target the right fixes.
How plantar fasciitis typically feels
Before we start attributing causes, let’s be clear about the symptom pattern most people describe: pain at the heel or the arch, often worst with the first steps in the morning or after long periods of rest. The pain can be sharp or a deep ache and usually eases after a bit of walking, then can return later in the day with prolonged standing or activity. That basic picture is common whether shoes, posture, or something else is the main driver.
Signs that shoes are the main culprit
When shoes are primarily responsible, you’ll often notice predictable clues:
If several of those apply, footwear is a strong suspect. Shoes that are too flat, too stiff in the right places, or worn out fail to manage load on the plantar fascia. Conversely, very soft, unsupportive shoes (think cheap ballet flats or flimsy sandals) can allow excessive stretching of the fascia.
Signs that posture or mechanics are the main cause
Posture and movement patterns — how your foot, ankle, knee, hip, and spine work together — can place chronic extra load on the plantar fascia. Look for these signs:
When movement mechanics are the driver, simply changing shoes might provide short-term relief but not a lasting fix. The root is how forces travel up and down your kinetic chain.
Simple at-home checks to help you decide
Try these quick tests to see which factor might be stronger:
A simple comparison table
| Feature | Suggests Shoes | Suggests Posture/Mechanics |
| Pain onset | After getting a new shoe or spending long hours in a particular shoe | After changing activity, increasing mileage, or developing other movement issues |
| Response to supportive shoes | Immediate and clear reduction in pain | Partial or temporary relief only |
| Shoe condition | Visible midsole collapse, uneven wear | Shoes may look normal |
| Associated tightness | Less calf/hip involvement | Calf tightness, limited ankle dorsiflexion, hip asymmetry |
What to try next
Real-life problems are usually mixed. Here’s a pragmatic plan I recommend — start with the low-effort, high-likelihood fixes and add targeted mechanical work if symptoms persist.
1. Audit your footwear
2. Use temporary orthotic support
3. Address calf and ankle mobility
4. Strengthen the foot and posterior chain
5. Modify activity wisely
When to see a clinician
If your pain is severe, persistent beyond 6–8 weeks despite reasonable self-care, or accompanied by numbness, see a professional. A physiotherapist experienced in biomechanics can assess gait, ankle mobility, and hip control and prescribe individualized exercises. Podiatrists can provide custom orthotics if off-the-shelf options don’t help. Imaging isn’t always necessary but can be useful if symptoms don’t respond to conservative care.
Practical examples from my experience
I’ve had clients whose plantar pain disappeared overnight after swapping from worn-out flats to a supportive pair of trainers and using a temporary orthotic — a clear shoe-driven case. Others needed a combination: shoe changes plus a 6-week program of calf stretching and glute strengthening before they saw lasting improvement. And once, a runner thought shoes were the problem until gait analysis revealed a stiff ankle from old sprains; mobility work fixed the root cause more than any shoe did.
Bottom line: look for patterns. If a simple shoe change brings big relief, start there. If not, invest time in mobility, strength, and gait correction. Both approaches are often needed together, and that’s OK — sensible footwear and better mechanics make a strong team for getting you back to pain-free steps.
