Contents
Short answer: barefoot shoes are not a treatment for plantar fasciitis, and switching to them during a painful flare-up can make things worse. Best-practice care starts with stretching, taping and footwear advice, with custom orthoses if you are not improving (Morrissey 2021). Some people later move to barefoot shoes gradually, with their clinician's agreement.
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What is plantar fasciitis?
The plantar fascia is a thick band of tissue running along the sole from the heel to the toes. Plantar fasciitis, also called plantar heel pain, typically causes sharp pain under the heel that is often worst with the first steps in the morning or after sitting.
Conventional advice often includes cushioned or supportive shoes, which can ease the load on the heel. Barefoot shoes take a different approach: a zero drop sole, a flexible base and a wide toe box, so your feet do more of the work. That extra work is exactly why timing and pace matter.
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What the research says
- Mainstream care: a best-practice guide for plantar heel pain recommends taping, plantar fascia stretching and individual education including footwear advice as core care, followed by shockwave therapy and then custom orthoses if symptoms do not improve (Morrissey 2021).
- Foot muscles: in one trial, walking in minimalist shoes increased foot muscle size and strength about as much as a foot exercise programme (Ridge 2019). That trial was not in people with plantar fasciitis, so it does not show barefoot shoes help heel pain.
- Switching speed: switching quickly was linked to more bone stress signs in runners (Ridge 2013).
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When barefoot shoes are a poor idea
If your heel is currently very painful, a thin, flexible shoe adds load the tissue may not be ready for. Follow your clinician's plan first and let the pain settle. If you wear prescribed orthoses, do not stop using them without talking to your podiatrist.
How to approach a transition
If you and your clinician agree that trying barefoot shoes is reasonable, go slowly; it can take months.
- Start with 30–60 minutes a day of easy activity, such as walking around the house.
- Watch how your heel and calves feel the next morning. Calf tightness is common at first.
- Increase wear time over weeks and months. If sharp heel pain returns, cut back or take a few days off.
- Keep your usual shoes for long days on your feet while you build up.
Our transition guide has a fuller schedule.
What defines a well-made barefoot shoe?
- A wide, foot-shaped toe box so your toes are not squeezed.
- A zero drop sole with no raised heel.
- A flexible sole that bends and twists easily in your hands.
- A secure fit: our fit guide shows how to measure.
Our handmade leather barefoot shoes are made to order by one artisan per pair in our own workshops in Gaziantep and Istanbul, drawing on a four-generation shoemaking family, in genuine, vegetable-tanned (chrome-free) leather. More background is in our complete guide to barefoot leather shoes.
When to see a professional
This article is general information, not medical advice. See a doctor, physiotherapist or podiatrist if heel pain is severe, lasts more than a few weeks, follows an injury, stops you walking normally, comes with swelling, redness, numbness or tingling, or affects both heels at once. They can rule out other causes. They can tell you whether a change of footwear makes sense for you.
FAQ
Can barefoot shoes help plantar fasciitis?
They have not been shown to. Core care is stretching, taping and footwear advice, with orthoses if needed (Morrissey 2021). Some people move to barefoot shoes later, gradually, as part of their own preference.
Can barefoot shoes make plantar fasciitis worse?
Yes, especially if you switch quickly or during a painful flare-up.
How long does it take to adapt to barefoot shoes?
It varies, often several months of gradual wear. Rushing is a common cause of discomfort.
Sources
- Morrissey D et al. Management of plantar heel pain: a best practice guide. Br J Sports Med. 2021;55(19):1106-1118. PubMed 33785535
- Ridge ST et al. Walking in minimalist shoes is effective for strengthening foot muscles. Med Sci Sports Exerc. 2019. PubMed 30113521
- Ridge ST et al. Foot bone marrow edema after a 10-wk transition to minimalist running shoes. Med Sci Sports Exerc. 2013. PubMed 23439417
Written by Mesut Bozkurt · Updated 2 October 2026
