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Anyone who suffers from plantar fasciitis knows it’s an incredibly painful foot condition that can hold you back from daily activities and exercise. Finding the best insoles for plantar fasciitis can alleviate pain and discomfort and get you feeling better and back to your regular routine. Shoes for plantar fasciitis are always a good option, but having a pair of insoles that you can slip in and out of different shoes is convenient and cost-effective.
According to the National Center for Complementary and Integrative Health, one in every ten Americans suffer from plantar fasciitis, which is inflammation of the fibrous band of tissue (known as fascia) connecting the heel bone to the base of your toes. Pain usually starts gradually and builds over time if not treated. Symptoms include pain and stiffness in the heel and bottom of the foot, which often worsen in the morning or after sitting for a long time. Left untreated, it could turn into a chronic condition that leads to symptoms in the foot, knee, hip and back.
Proper footwear is critical for relieving and preventing plantar fasciitis pain, and inappropriate shoes, like flip flops or high heels, can exacerbate pain. A study published in the National Library of Medicine showed that study participants experienced more severe heel pain due to inappropriate shoes that had thin soles with minimal heel height, as well as shoes with hard insoles and no built-in arch support. Minnesota-based podiatrist Dr. Paul Langer, DPM says firm, arch-supporting insoles are your friend. Firm insoles relieve strain on the plantar fascia better than soft, flexible alternatives. “I always explain to my patients that plantar fasciitis is not an impact problem, it’s a strain problem,” Dr. Langer says. “The plantar fascia does not get injured when the heel hits the ground; it gets injured as the strain through the plantar fascia increases as the heel lifts. So, supporting the arch is more beneficial than just cushioning the heel.”
Insoles are a convenient way to add extra support and pain relief to your most comfortable shoes, including walking shoes for plantar fasciitis and running shoes for plantar fasciitis. Types of insoles can range from small heel cups to full footbed inserts, and there are also options for specific activities, including running insoles or hiking insoles. Many plantar fasciitis insoles have customizable features that mold to your feet or allow you to trim the insole for a perfect, squeak-free fit. It’s important to note that more severe cases of plantar fasciitis may require a custom orthotic, but there are plenty of over-the-counter insoles that work wonders for early or mild stages of this condition.
With product testing, extensive market research, and the help of Dr. Langer and New York City podiatrist Dr. Jacqueline Sutera, we compiled this list of top plantar fasciitis insoles that cater to a variety of foot types and shoe styles. These selections will provide the relief you’re looking for.
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Materials: Non-toxic rubber blend
Pros: Multiple firmness levels, doctor designed
Cons: Doesn’t provide full foot support
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “These heel pads are a lifesaver. I had immediate pain relief after inserting the heel pads.”
Price upon publish date of this article: $30
Materials: High-density foam
Pros: Solid arch support, anti-odor, can be trimmed
Cons: More expensive than other options
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “Originally prescribed by my Dr. They are cheaper on Amazon and I love them! Never knew I needed arch support but they keep my feet from getting sore!”
Price upon publish date of this article: $46
Materials: Foam, mesh
Pros: Mesh top layer for air flow and odor control
Cons: Can wear out quickly with heavy use
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “Love these inserts! Just as comfortable (if not more) than the custom orthotics I got from a podiatrist years ago. And at a fraction of the cost.”
Price upon publish date of this article: $45
Materials: Ethylene Vinyl Acetate
Pros: Inexpensive, fits a variety of shoes, supports proper alignment
Cons: May not last as long as more expensive options
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “In a couple of months, I’ve gone from only being able to hobble short distances painfully to being able to hike several miles again.”
Price upon publish date of this article: $11
Materials: Foam, moisture-wicking fabric
Pros: Moisture-wicking, can be trimmed, heel cushion reduces foot fatigue
Cons: Could slip or cause blisters if not trimmed accurately
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “The Hike insoles work excellent. I have hiked two 13 mile hikes and a 17 mile grand canyon hike with no sore feet. You won’t be disappointed. They’re well worth it.”
Price upon publish date of this article: $41
Materials: Memory foam
Pros: Very inexpensive, can be trimmed
Cons: Arch support may be too high for some
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What reviewers say: “The first thing that struck me about these inserts is the instant relief they provide. From the moment I slipped them into my shoes, I could feel the targeted support they offer to my arch and heel. It’s like they cradle your foot in comfort, reducing the painful pressure associated with plantar fasciitis.”
Price upon publish date of this article: $14
Materials: Memory foam, thermoplastic polyurethane
Pros: Rigid arch support, extra thick cushioning
Cons: May be too thick for some shoes, the rigid arch support may be too hard for some users
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
Walmart Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “Great support, even on my job of standing on concrete all day and walking! I plan to buy two more!”
Price upon publish date of this article: $32
Materials: EVA foam
Pros: Deep, cushioned heel cup, can be trimmed, exercise booklet included
Cons: The heel support has a hard edge that may be uncomfortable for some
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “Wow!! I can’t believe the difference these orthotics have made. I have a heel spur as well as Plantar fasciitis. Just going for a simple healthy walk was something I struggled with. I have tried customized orthotics as well as other off the shelf brands, but these Footlogics are by far the best.”
Price upon publish date of this article: $34
Materials: Polyester
Pros: POD system reduces overpronation
Cons: Very rigid support may take some getting used to
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
What testers say: “Recommended by my podiatrist. I have bunions on both feet. These inserts feel great.”
Price upon publish date of this article: $45
Do Insoles Help Plantar Fasciitis?
Insoles designed for plantar fasciitis help by supporting the arch and keeping the foot in alignment. They cushion the heel and redistribute weight so there’s less strain on the arch, which helps reduce symptoms with consistent wear. Many people like to go barefoot at home, but it’s important to wear supportive shoes with good insoles or slippers for plantar fasciitis at all times so you take the pressure off your plantar fascia. Plantar fasciitis symptoms can take a long time to resolve and can continue to flare up if you’re not careful and vigilant about treatment.
Keep in mind that just like when shoes get worn out, worn insoles can do more harm than good. In fact, Dr. Sutera notes it’s crucial to replace your insoles if they’re worn out. On average, she says insoles should be replaced every 12 to 18 months. But, “look for signs of wear such as peeling, flattening, or holes,” she explains, “which could mean it’s time to replace them sooner.”
What to Look for in the Best Insoles for Plantar Fasciitis
When shopping for over-the-counter insoles for plantar fasciitis, Dr. Sutera says to look for a deep heel cup, arch support and a thicker cushioned sole. “These help to reduce inflammation and pain by neutralizing your arch and decreasing overpronation, all while offering support and cushion,” she says.
- Arch support: It’s important to choose insoles with molded arch support. As Dr. Langer mentions, rigid insoles relieve tension in the fascia to help it heal. The arch needs to be supported, not just cushioned. Make sure that you select insoles that are as close to your shoe size as possible, even if they can be trimmed, so the arch support hits in the right spot. Also be aware of the size of the arch support. If you have flat feet, an insole with a very high arch is going to hurt and probably cause even more problems.
- Deep heel cup: This feature sculpts to your heel to provide rearfoot support. The heel cup should be stiff in order to squeeze the fat pad on the heel and take some of the pressure off with each step. Some insoles have gel pads or extra foam in the heel to help with cushioning.
- Cushioning: A sturdy insole provides the support you need, but that doesn’t mean it can’t feel comfortable, too. Look for insoles that have a foam or gel layer on top of a more rigid supportive arch and heel cup. The cushioning should provide padding, but it shouldn’t be so soft that it creates instability. Some insoles even have features like sweat-wicking materials to make them more comfortable in a variety of weather conditions and during intense activity.
The Best Plantar Fasciitis Insoles for Different Foot Types and Conditions
- Best insoles for plantar fasciitis and flat feet: If you have flat feet and suffer from plantar fasciitis, you’ll want to look for insoles with a slightly more flexible arch support. Arch support that’s too rigid or high will cause more pain and pressure. Look for insoles with a deep heel cup, which will keep your feet aligned and minimize pronation.
- Best arch support insoles for plantar fasciitis: Any insoles designed to alleviate the pain of plantar fasciitis should have good arch support. The type of support you need can depend on what activities you’re doing, the type of shoes you’re wearing, and your level of discomfort. Arch support can be low-, mid-, or high-level and range from flexible to rigid. Those with high arches should consider supination insoles, which provide a high level of support in the midfoot.
- Best insoles for heel spurs and plantar fasciitis: Heel spurs can often develop as a result of plantar fasciitis, so treating plantar fasciitis with a solid, supportive insole will help. Insoles with an extra cushioning pad in the heel will provide pain relief and reduce pressure on the heel spur.
- Best insoles for Morton’s neuroma and plantar fasciitis: Plantar fasciitis and Morton’s neuroma can be a painful combination. Morton’s neuroma is an aggravation of the nerve in your forefoot and causes pain in the ball of your foot and toes. Insoles that have additional padding around the forefoot area can support the bones of the toes and help with toe splay to relieve irritation of the nerve.
How We Chose the Best Insoles for Plantar Fasciitis
For more than 75 years, Footwear News has been the shoe authority. Our coverage spans top industry news, retail trends, head-to-toe fashion, athletic and outdoor analysis and more. Footwear News’ global network of editors has carefully curated all product selections featured using our expansive brand knowledge and thorough research to find quality, long-lasting items.
To select the best insoles for plantar fasciitis, we consulted podiatrists to understand the needs of someone suffering with plantar fasciitis and how insoles can help with treatment and pain relief. Our experts also advised us on what specific features to look for when shopping for insoles, whether just for plantar fasciitis, or a combination of foot conditions that can contribute to plantar fasciitis. We then researched products from well-known brands in the foot care industry. We looked for products that fit a specific need, such as insoles for hiking or insoles for work boots. We reviewed product details and looked for positive customer reviews. We included products that have good ratings and include features like strong arch support and deep heel cups. Learn more about us here.
Meet the Experts
Dr. Paul Langer, DPM, is Minnesota-based podiatrist who specializes in sports medicine, foot disorders, and biomechanics. He has served on the medical staff of international athletic events including the Boston Marathon and is a clinical advisor for the American Running Association.
Dr. Jacqueline Sutera is a New York City-based podiatrist who specializes in a holistic approach to women’s foot care. She works with patients to help them understand how podiatric issues can impact their overall health.
Meet the Author
Jen Zeltwanger is a certified exercise physiologist through the American College of Sports Medicine, and a freelance writer and editor specializing in health and fitness topics and product reviews. As an avid runner, Zeltwanger knows the discomfort of plantar fasciitis first hand and how a good pair of insoles can make all the difference in recovery.
