Shoe options for heel bursitis – A physiotherapist's guide

Wearing the right shoes for heel bursitis (aka retrocalcaneal bursitis) can go a long way towards making you more comfortable while you recover from this painful condition. In addition to some general guidelines, this article covers walking shoes as well as running shoes for heel bursitis and explains how you might get away with not having to buy new shoes at all! Remember, if you need help with an Achilles or related heel injury, you're welcome to consult one of our team via video call.

In this article:

1. General guidelines for shoes for heel bursitis

2. Shoes for very irritated heel bursas

3. Everyday/walking shoes

4. Running shoes

5. You might not have to buy new shoes

6. How we can help

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General guidelines for choosing shoes for heel bursitis

The bursa is a small fluid-filled sac between the Achilles tendon and the heel bone. When you have heel bursitis, the bursa is swollen and irritated. (Read more about the causes of heel bursitis here.)

The type of shoe that works best for heel bursitis:

• doesn’t press too hard on the bursa and

• has a heel that is higher than the toes (heel-to-toe-drop) – lifting the heel reduces the stretch on the Achilles tendon, which decreases the tendon’s compression of the painful bursa against the heel bone.

👉 So, stay away from flat shoes (most types of sandals, flip-flops, and slippers) and don’t walk barefoot – this might irritate the bursa even further and is often why it gets injured in the first place.

Shoes for very irritated heel bursas

If your bursa is very irritated and swollen, it might not tolerate any pressure on it. I've just warned against sandals, but in this case a certain type of sandal is your best option: Sandals with a heel-to-toe drop and an open back or a heel strap that is high enough not to go over the bursa. Here are some options.

Men's sandals (various colour schemes available)

Women's sandals (various colour schemes available)

FitFlop has a very wide variety of women's sandals with good support. Here is the Sandal section of their Amazon Store – there are various styles that satisfy the criteria I've mentioned above.

For cold weather or conditions, clogs or mules might be a better option – these are also more sock-friendly than some types of sandal. Dansko has a selection of clogs and mules on Amazon that meet the heel bursitis criteria. Two examples:

Everyday/walking shoes for heel bursitis

The shape of your foot vs. the shape of the heel cup (the back part) of the shoe will determine what's most comfortable for you. We find that regular running shoes tend to work better than dress shoes or hiking boots because they don't fit so tightly around your heel.

👉 You may have to try on a few different brands to find one that work well with your foot shape. Brands that tend to have a good heel-to-toe drop include Asics and Brooks.

These Asics running shoes have a good heel-to-toe drop (10 mm), and some of the colour schemes are quite neutral in case you just want to go about your business comfortably without having a “sporty” look.

Running shoes for heel bursitis

A typical running shoe has a heel-to-toe drop of 8 mm or less. For heel bursitis, running shoes with a heel-to-toe drop of around 10 mm or more will work best. But you’ll have to test and see whether the shape of the heel cup is a good fit for your heel, so that it doesn’t press directly on your bursa. Here are examples of shoes that might fit the bill for you.

Men's running shoes with good heel-to-toe drops

Women's running shoes with good heel-to-toe drops

You might not have to buy new shoes

If you already have shoes you love, you might be able to make them more comfortable by simply adding one or more heel-lifting inserts into the back (both shoes, to keep things equal). Heel bursitis is a temporary condition, and you can usually wean yourself off the inserts once your bursa has fully settled down.

Here are examples of various types of heel insert available on Amazon.

You can read more about the treatment for heel bursitis here.

How we can help

Need help with your Achilles injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your injury and a tailored treatment plan.

We're all UK Chartered Physiotherapists with Master’s Degrees related to Sports & Exercise Medicine or at least 10 years' experience in the field. All of us have a wealth of experience working with athletes across a broad variety of sports and ranging from recreationally active people to professional athletes. You can meet the team here.

About the Author

Maryke Louw is a chartered physiotherapist with more than 20 years' experience and a Master’s Degree in Sports Injury Management. Follow her on LinkedIn and ResearchGate.