Plantar fasciitis insoles: what to look for and how to use them
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- Semi-rigid arch support insole with deep heel cup. Best for: Daily walking and standing with heel and arch pain. See options on Amazon
- Cushioned arch insole for standing work. Best for: Long shifts on hard floors. See options on Amazon
- Silicone heel cups. Best for: Heel-only pain, or shoes with little room. See options on Amazon
- Three-quarter length orthotic insert. Best for: Dress shoes, flats and work shoes. See options on Amazon
Why insoles are a first step for heel pain
The plantar fascia is the thick band of tissue that runs from your heel bone to the base of your toes. It supports the arch and absorbs shock with each step. When it is strained, it can become irritated and painful, especially with the first steps of the morning.
An insole does two simple jobs. It shares pressure across more of the sole, and it cushions the heel where the fascia attaches. Mayo Clinic notes that arch supports, "either store-bought or custom-made," can help distribute pressure more evenly across your feet. AAOS adds that shoes with thick soles and extra cushioning help, and that both prefabricated and custom orthotics can be useful.
The specs that matter
- Arch contour that meets your foot. The arch should touch your foot along its length without a hard pressure point. Too low does little; too high can feel like a stone under the arch.
- A deep heel cup. A cupped heel holds the fat pad under the heel bone together, which adds natural cushioning. One maker, Superfeet, says the heel should sit "in" the heel cup, not "on" it.
- Semi-rigid support with a soft top layer. A firm shell gives structure; a foam or gel top cover adds comfort. All-soft gel inserts cushion but do little for the arch.
- Full length or three-quarter length. Full length suits athletic and walking shoes with a removable liner. Three-quarter length fits dress shoes and tighter shoes.
- Volume. A thick insole needs room. In a snug shoe, take out the factory liner first so your heel is not pushed up and out.
Insole types compared
| Type | Who it fits | Trade-off |
|---|---|---|
| Semi-rigid arch support insole | Most people with heel and arch pain who want structure | Needs a break-in period |
| Cushioned insole with heel cup | People on hard floors all day who mainly want shock absorption | Less arch control |
| Silicone heel cup or heel pad | Heel pain with little arch pain, or shoes with no room for a full insole | No arch support at all |
| Three-quarter length insert | Dress shoes, flats and work shoes | Less cushioning under the ball of the foot |
If an over-the-counter insole has not helped after a fair trial, see our guide to orthotics for plantar fasciitis for when custom devices are worth discussing with a podiatrist.
How to fit and break in a new pair
- Take out the shoe's original liner, then lay it on top of the new insole to use as a trimming template.
- Trim full-length insoles at the toe end only. Superfeet advises leaving a 1 to 2 mm gap between the insole and the end of the shoe, and says its three-quarter insoles should not be trimmed.
- Start short. The same maker suggests 1 to 2 hours on the first day and 2 to 3 hours on the second, then longer each day until all-day wear feels comfortable. It says break-in can take about two weeks.
- Move insoles between shoes only if the fit is similar. A pair that fits a running shoe may crowd a casual sneaker.
A mild awareness of the arch in the first days is common. Sharp pain, new numbness or blisters are not, so stop and reassess.
Mistakes that make insoles feel like they failed
- Putting a good insole in a worn-out shoe. AAOS advises replacing worn athletic shoes. A collapsed midsole undoes the support.
- Skipping the stretches. AAOS calls stretching the calves and plantar fascia the most effective way to relieve this pain. Insoles support that work; they do not replace it.
- Going barefoot at home. Mayo Clinic advises against walking barefoot. Many people wear supportive shoes outside and then walk on tile all evening. A supportive slipper closes that gap.
- Keeping a pair too long. Superfeet says its insoles typically last about 500 miles or 12 months, depending on weight and use.
What to look for when you buy
Semi-rigid arch support insole with deep heel cup
Best for: Daily walking and standing with heel and arch pain
A firm arch shell spreads load across the sole, which Mayo Clinic says can help ease pressure. The deep heel cup adds cushioning under the heel bone.
Watch out: Can feel firm for the first week or two; build up wear time gradually.
See options on AmazonCushioned arch insole for standing work
Best for: Long shifts on hard floors
AAOS lists long periods of standing on hard surfaces as a risk factor. A thicker cushioned insole with a moderate arch adds shock absorption where it is needed.
Watch out: Softer foams compress over time and give less arch control.
See options on AmazonSilicone heel cups
Best for: Heel-only pain, or shoes with little room
AAOS describes soft silicone heel pads as a way to raise and cushion the heel. They slip into most closed shoes.
Watch out: No arch support; pair them with stretching and supportive shoes.
See options on AmazonThree-quarter length orthotic insert
Best for: Dress shoes, flats and work shoes
A shorter insert supports the heel and arch without crowding the toe box of a slimmer shoe.
Watch out: Less forefoot cushioning, and it can slide if the shoe is loose.
See options on AmazonQuestions people ask
- Do insoles really help plantar fasciitis?
- They can help with pain. An American Family Physician review found off-the-shelf orthoses worked about as well as custom ones, though the benefit was generally not clinically meaningful over the long term. Use them alongside stretching.
- Should insoles for plantar fasciitis be soft or firm?
- Most people do best with a semi-rigid arch and a softer top layer. Very soft gel cushions the heel but offers little support for the arch.
- How long does it take for new insoles to feel normal?
- Expect a short break-in. Superfeet suggests starting with 1 to 2 hours on day one and says the full process can take about two weeks.
- What are the best insoles for heel pain only?
- If your pain sits right under the heel, a deep heel cup or silicone heel pad may be enough. If the arch also hurts, choose a full arch support insole.
- Can I wear plantar fasciitis insoles in every shoe?
- Only where they fit. A full-length insole needs a removable liner and some depth. For slim shoes, use a three-quarter insert.
Sources
- Plantar Fasciitis and Bone Spurs (orthoinfo.org), AAOS OrthoInfo
- Plantar fasciitis: Diagnosis and treatment (mayoclinic.org), Mayo Clinic
- Plantar Fasciitis (Trojian and Tucker, 2019) (aafp.org), American Family Physician (AAFP)
- FAQ (superfeet.com), Superfeet