Gel insoles: where gel cushioning helps and where it does not
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- Silicone gel heel cups. Best for: Heel pain and plantar fasciitis, in almost any closed shoe. See options on Amazon
- Gel insole with firm arch support. Best for: Heel and arch pain together, in roomy shoes. See options on Amazon
- Full-length gel comfort insole. Best for: General comfort for walking and standing on hard floors. See options on Amazon
- Gel ball-of-foot pads. Best for: Forefoot soreness in heels, flats and dress shoes. See options on Amazon
What gel is good at
Gel, usually silicone or a polymer gel, is dense and springy. It compresses under load and rebounds quickly. That makes it a good shock absorber at the two spots that take the most impact with each step: the heel and the ball of the foot.
AAOS gives heel cushions as an example of an orthotic, noting they may absorb impact and reduce stress on the heel and ankle during walking or running. Cleveland Clinic describes heel liners as cushioning the heel and says they can also be used when the fat pad under the heel thins with age. For corns and calluses, the NHS suggests soft insoles or heel pads in your shoes.
The three main types
| Type | Where it sits | Best for | Limit |
|---|---|---|---|
| Gel heel cup | Heel only | Heel pain, plantar fasciitis, thinning heel pad | No arch or forefoot support |
| Full-length gel insole | Whole sole | General comfort on hard floors | Little arch support; adds weight |
| Gel ball-of-foot pad | Under the forefoot | Soreness under the ball of the foot, heels and flats | Can shift in the shoe |
| Gel insole with arch shell | Whole sole plus arch | Heel and arch pain together | Thicker; needs a roomy shoe |
Gel heel cups and heel pain
This is where gel has the clearest backing. A review of over-the-counter foot treatments in American Family Physician says heel cups are at least as effective as steroid injections for plantar fasciitis, and that over-the-counter inserts are as effective as custom orthotics for that pain.
A heel cup cushions impact right where the heel strikes. Because a heel cup is small, it fits in most closed shoes, including ones with no removable liner.
Heel cups do not support the arch or stretch the tissue. For the full approach to heel pain, including stretching and footwear, see plantar fasciitis insoles.
Gel vs foam
- Feel. Gel is springy and firm-soft. Memory foam is slow and plush. See memory foam insoles for the foam side.
- Durability. Gel tends to hold its shape, while soft foams can pack down.
- Weight. Full-length gel is heavier than foam, which some runners notice.
- Warmth. Gel does not breathe, so a fabric top cover matters for long wear.
- Support. Neither gives arch support on its own. Look for a separate firm arch section if you need it.
Fitting and care
- Heel cups go straight in. Push them fully to the back of the shoe so the heel sits in the cup.
- Full-length gel replaces the liner. Trim from the toe end only, using the old liner as a guide.
- Fit shoes with the insert in. American Family Physician notes inserts change how shoes fit, so try shoes while wearing them.
- Watch for slipping. Gel can slide on a smooth shoe bed. A textured underside or the shoe's own liner under a heel cup helps.
- Clean gently. Most gel products can be wiped or rinsed with mild soap and water and air dried; check the packet.
What to look for when you buy
Silicone gel heel cups
Best for: Heel pain and plantar fasciitis, in almost any closed shoe
American Family Physician reports heel cups are at least as effective as steroid injections for plantar fasciitis, and they fit where full insoles will not.
Watch out: No arch support; pair with stretching and supportive shoes.
See options on AmazonGel insole with firm arch support
Best for: Heel and arch pain together, in roomy shoes
Gel cushions the heel and forefoot while a firm arch section supports the midfoot, which plain gel cannot do.
Watch out: Thicker than a heel cup; take out the factory liner.
See options on AmazonFull-length gel comfort insole
Best for: General comfort for walking and standing on hard floors
AAOS says heel cushions can absorb impact and reduce stress on the heel and ankle; full-length gel extends that to the forefoot.
Watch out: Heavier than foam and gives little arch support.
See options on AmazonGel ball-of-foot pads
Best for: Forefoot soreness in heels, flats and dress shoes
A small gel pad cushions the ball of the foot without changing the rest of the shoe.
Watch out: Position matters; a pad in the wrong spot can add pressure.
See options on AmazonQuestions people ask
- Are gel insoles good for plantar fasciitis?
- Gel heel cups have good support. American Family Physician says heel cups are at least as effective as steroid injections for plantar fasciitis. Pair them with stretching.
- Are gel or foam insoles better?
- Gel is springier and holds its shape; foam is softer and lighter. For heel impact, gel is a strong choice. For arch pain, choose either one with a firm arch.
- Do gel insoles help with standing all day?
- They can add comfort on hard floors. For long shifts, a gel or foam insole with arch support usually works better than gel alone.
- Can you wash gel insoles?
- Many can be rinsed with mild soap and water and air dried. Avoid heat, and check the maker's care instructions.
Sources
- Common Foot Problems: Over-the-Counter Treatments and Home Care (aafp.org), American Family Physician (AAFP)
- Orthotics (orthoinfo.org), AAOS OrthoInfo
- Orthotics: Definition, Risks, Benefits, Types and Tips (my.clevelandclinic.org), Cleveland Clinic
- Corns and calluses (nhs.uk), NHS
- Diabetes - taking care of your feet (medlineplus.gov), MedlinePlus (NIH)