Have you noticed your heel pain returning now that autumn is here? You’re not alone.

As the seasons change, so does our footwear and our daily routine. Sandals are swapped for trainers, boots and slippers, and we may spend more time indoors walking on hard floors. For some people, these changes can be enough to aggravate an already sensitive plantar fascia.

What is plantar fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. It can cause pain underneath the heel or through the arch of the foot, often being particularly uncomfortable with the first few steps in the morning or after sitting down.

A tight calf or Achilles, changes in activity, low or high arches, prolonged standing and unsuitable footwear can all contribute to increased loading through the plantar fascia.

There are also many other causes of heel pain, so it’s important not to assume it’s the most common one. 

👟 Your autumn footwear could be making a difference

One of the first things I look at when assessing heel pain and plantar fasciitis is footwear.

When the weather gets cooler, it’s tempting to reach for a pair of very soft, flexible trainers because they feel comfortable when you put them on. However, the softest shoe isn’t necessarily the most supportive shoe.

If a trainer is extremely soft, has very little structure and bends or twists easily, it may not provide the support your foot needs — particularly if you have low arches or your foot rolls excessively when you walk. Sketchers are a popular choice for many people, and for some, they can give a good amount of cushioning, but they certainly are not the trainer of choice in every circumstance. 

What should you look for in an autumn shoe?

👟 A supportive, structured upper that helps hold the foot securely.

🦶 A reasonably firm midsole rather than a trainer that feels like you’re walking on a sponge.

🔒 A secure heel counter so your heel isn’t moving excessively inside the shoe.

↔️ Enough room for your toes to spread naturally.

📐 A supportive footbed or removable insole, particularly if you benefit from an orthotic or supportive insole.

👣 A sole with some cushioning but also stability — you want a balance between comfort and support.

You don’t necessarily need a running shoe either. There are plenty of smart, everyday trainers and walking shoes that can provide good support without looking overly sporty.

Don’t forget your footwear at home

One of the simplest changes you can make is to think about what you’re wearing around the house.

Walking barefoot for long periods on hard floors, or spending hours in very flat and unsupportive slippers, may aggravate heel pain.

If your feet are painful, consider a supportive slipper or house shoe with a structured sole and secure fit, rather than a completely flat, floppy slipper. This can make a real difference.

🍁 What else can you do to help your plantar fasciitis?

1. Don’t suddenly increase your activity

Autumn often means getting back into routines — more walking, returning to the gym or starting a new exercise programme.

If you’ve been less active over the summer, build activity gradually rather than doing too much too soon.

2. Work on your calf flexibility and strength

A tight calf and Achilles can increase the demands placed on the foot.

Gentle calf stretching and a calf-strengthening programme can be helpful, but exercises should be appropriate for your individual symptoms.

3. Consider an appropriate insole

If you have low arches or biomechanical issues, an appropriate supportive insole may help reduce stress on the plantar fascia.

However, there isn’t a single “best insole for plantar fasciitis” for everyone. The right choice depends on your foot structure, footwear and how you walk. There are also different insoles for different foot types, so asking for advice is very important.

4. Don’t ignore persistent heel pain

Plantar fasciitis is common, but not every case of heel pain is plantar fasciitis.

Pain around the heel can have several different causes, so if your symptoms aren’t improving or are affecting your ability to walk, exercise or enjoy everyday activities, it’s worth having them assessed.

👣 How I can help

As a podiatrist, I don’t just look at the painful area. I assess your feet, footwear, lower-limb function and the way your feet move when you stand and walk to help identify what could be contributing to your symptoms.

I can then advise you on appropriate footwear, insoles, exercises and other treatment options suited to your individual needs.

I provide mobile podiatry appointments across West Lancashire and surrounding areas, bringing professional podiatry care directly to your home.

Don’t let heel pain put a dampener on your autumn. 🍂

If your feet are telling you something isn’t right, listen to them. 👣