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The pain from plantar fasciitis, which usually feels like a throbbing sensation in your heel, can make you want to burn all your pinchy, stabby shoes and commit to a life of exclusively shopping at orthopedic specialty stores (by the way, we have lots of suggestions that are cute and supportive). But if a full footwear overhaul isn’t in the cards, a simple insert is a great alternative that can also help your feet feel better.
The best insoles for plantar fasciitis are rigid and sturdy, with deep heel cup and a shape that matches the arch of your foot, Paulina Piekarska, DPM, a foot and ankle specialist and surgeon at St. Vincent’s Medical Center in Hartford, Connecticut, tells SELF. They can help alleviate some of the discomfort caused by irritated or inflamed tissue on the sole of the foot—and they can give new life to the less-than-supportive shoes that have been gathering dust in the back of your closet. We asked podiatrists how to find the best insoles for plantar fasciitis and which ones are worth a try—find our favorites below.
Our top picks
- Best Overall: Powerstep Pinnacle Insoles
- Best Budget: Dr. Scholl's Plantar Fasciitis Sized to Fit Pain Relief Insoles
- Best for Flat Feet: Walk Hero Comfort and Support Plantar Fasciitis Feet Insoles
- Best Heel Cup: Armstrong Amerika Gel Heel Cups Plantar Fasciitis Inserts
- Best for High Arches: Superfeet Green Professional-Grade Orthotic Inserts
- Best for Running Shoes: Fulton The Athletic Insole
FAQs about plantar fasciitis and insoles
What is plantar fasciitis, and what causes it?
As SELF has previously reported, plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed. Most often, it feels like a stabbing pain in your heel, but it can also cause arch pain and discomfort in your Achilles tendon.
This is usually the result of doing high-impact activities, standing or walking for long periods of time, or wearing unsupportive shoes, Dr. Piekarska says. Tight calf muscles as well as flat feet or fallen arches can also be contributing factors to plantar fasciitis, Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF. Both of these conditions may put more tension on your plantar fascia, which can cause irritation.
Can insoles help alleviate plantar fasciitis pain?
Insoles can be incredibly helpful for people with plantar fasciitis, Dr. Piekarska says. “Good inserts work by supporting the architecture and foundation of your foot, and that means your plantar fascia too,” she says, adding that proper support can help address some of the stress and inflammation that causes plantar fasciitis.
Dr. Gremillion says it’s a good idea to try an insole before buying a whole new shoe, explaining that shoes made with plantar fasciitis relief in mind tend to be pretty pricey, while inserts with similar features are less of an investment.
What should you look for when buying insoles for plantar fasciitis?
Dr. Piekarska says that custom insoles made by your podiatrist are the best route for truly personalized comfort, but you can certainly buy some off the rack. Dr. Gremillion notes that there is no “one-size-fits-all” approach to insole shopping, since everyone has different needs depending on their foot shape and shoe preferences. But there are still some key features that will set a high-quality OTC insert apart from the rest.
Stiffness: First, it should be somewhat rigid, since that will provide enough structure to prevent your plantar fascia from straining or overstretching, Dr. Piekarska says. And, according to the Mayo Clinic, good arch support can help distribute the pressure of your body weight more evenly across the bottom of your foot, which should give your heel some relief.
Materials: With that in mind, it’s best to avoid insoles that are solely made of gel or foam, or ones that claim to have a “cushioned arch,” all of which will be too flimsy or squishy to properly support your foot, Dr. Gremillion says. He recommends squeezing the insole’s arch to see if it collapses under pressure. If it does, it will probably also shrink under the weight of your body. Look for one that remains firm when you do the squeeze test.
Heel cup: Both Dr. Piekarska and Dr. Gremillion emphasize the importance of a deep heel cup. When paired with an arch height that matches the shape of your foot, it can make the insole more supportive by controlling your foot’s range of motion. That helps prevent overpronation (a.k.a. when your ankles roll inward as you walk), which can strain your plantar fascia if it isn’t addressed. Dr. Gremillion adds that this is the part of the insole that should have extra gel and cushioning. Just keep in mind that while cushioning in the heel can be good for immediate, mild relief, rigid arch support should be your priority if your pain is chronic.
How do you break in an insole?
Once you find the right insoles, Dr. Gremillion says you should take your time breaking them in. “Orthotics will alter how your foot absorbs shock, as well as the range of motion of several joints within the foot. If you immediately put them in your shoes and proceed with normal activity, your feet will likely be more painful in the short term,” he says. He recommends you start by wearing them for a couple hours. After the first few days, you can gradually increase your wear time. In about two weeks, it should feel comfortable to wear your new insoles all day long.
Shop the best insoles for plantar fasciitis
Looking for some foot pain relief? It doesn’t get much easier than slipping some new orthotics into your shoes. Check out our favorite insoles for plantar fasciitis below.
Best Overall: PowerStep Pinnacle Insoles
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Pros
- Deep heel cup keeps foot secure and aligned
- Compatible with a range of shoe styles
- Flexible arch
Cons
- Next to none—practically perfect
Multiple podiatrists have recommended PowerStep insoles to SELF over the years. We like the Pinnacle Insole specifically for plantar fasciitis because it has a securely fitting heel cup that provides some cushioning and a snug fit for the back of your foot, where plantar fasciitis pain most often crops up. The insert also features a foot-cradling arch that’s designed to support your midfoot but still has some give, so the sole will follow your foot’s movement with every step.
While this version is meant for neutral arches, PowerStep also makes insoles specifically for high arches and low feet, so you can choose your best fit. The Pinnacle isn’t the thickest insole on our list, but that makes it more versatile—it should easily fit into your sneakers, dress shoes, and more.
Product specs
Sizes: US 5–5.5 to 13–13.5 | Materials: Polyester, plastic, ethylene vinyl acetate (EVA) | Odor-resistant: Yes
Best Budget: Dr. Scholl’s Plantar Fasciitis Sized to Fit Pain Relief Insoles
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Pros
- Widely available at drugstores
- Made from impact-absorbing foam
Cons
- Lacks rigidity
This pair from Dr. Scholl’s is a great starter option if it’s your first time trying insoles to help with your plantar fasciitis—or if you want to purchase multiples and still have cash leftover for a little treat. Nicholas Japs, DPT, a physical therapist at St. Vincent's Medical Center in Bridgeport, Connecticut, previously recommended them to SELF because of their shock-absorbing design. He explained that they can help reduce strain on your feet, for all-day comfort.
One thing to note is that these inserts aren’t especially stiff, since they’re only made of foam and rubber (according to Dr. Piekarska, these materials don’t provide enough structure for everyone). If your doctor or podiatrist recommends a sturdy insole with lots of support, this might not be the best option.
Product specs
Sizes: US 5.5–6 to 13.5–14 | Materials: Rubber, foam | Odor-resistant: Yes
Best for Flat Feet: Walk Hero Plantar Fasciitis Insoles
Pros
- Extra cushioning in the heel
- Under $20
Cons
- Not designed for medium or high arches
- Break-in period is needed
As SELF has previously reported, plantar fasciitis can flare up if you have flat feet or overpronate. If that sounds like you, this insole from Walk Hero might be the perfect fit: It has a firm, low arch and a silicone-padded heel cup that should provide some relief from plantar fasciitis. Just note that you’ll probably have to break them in—some reviewers found that it felt almost too rigid at first, but softened after a couple weeks.
Product specs
Sizes: US 6–6.5 to 14–14.5 | Materials: Plastic, EVA, silicone, velvet | Odor-resistant: No
Best Heel Cup: Armstrong Amerika Gel Heel Cups Plantar Fasciitis Inserts
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Pros
- Provides targeted heel pain relief
- Compatible with most shoes
Cons
- Doesn’t provide arch support
Carla Gamez, DPM, a podiatrist at Illinois Bone and Joint Institute, previously told SELF that gel heel pads can be useful for plantar fasciitis if you’re mainly looking for pressure relief from acute pain in that area. (Just keep in mind that they won’t add any arch support, which Dr. Piekarska says is necessary if you want a long-term solution to your plantar fasciitis.)
These are designed to fit into most shoes, including high heels, and come in packs of three pairs, so you can practice your Oprah impression while doling out inserts to your footwear collection. (You get an insert! And you get an insert!).
Product specs
Sizes: Small/medium and large | Materials: Silicone | Odor-resistant: No
Best for High Arches: Superfeet Green Professional-Grade Orthotic Inserts
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Pros
- Fairly rigid
- Very good arch support
Cons
- Might feel too stiff for some
Superfeet’s popular insoles earned a seal of acceptance from the American Podiatric Medical Association (APMA), meaning experts agree they can help support the health of your feet. Several podiatrists have recommended the brand’s Green inserts to SELF before because they’re thick and firm, but still have some cushioning. This style is made for higher arches, so if you find that most insoles lack the structure and height that your midfoot needs, they’re definitely worth a try.
Product specs
Sizes: US 4.5–6 to 12.5–14 | Materials: Plastic, foam, polyester | Odor-resistant: Yes
Best for Running Shoes: Fulton The Athletic Insole
Pros
- Made for higher-impact activities
- Comes in medium and wide widths
Cons
- Some reviewers recommend sizing up
Fulton’s Athletic Insoles have tons of footwear green flags, as one SELF staffer wrote in her review. Their supportive arches and deep heel cups are great features for any over-the-counter insole meant to target plantar fasciitis, since they help stabilize your foot and prevent your heel from shifting.
On top of that, they have workout-specific elements like a durable cork layer for shock absorption and a wider forefoot, both of which should make your run more comfortable (and therefore more fun!). Plus, our reviewer noted they fit seamlessly into her go-to Asics sneakers.
Product specs
Sizes: US 5 to 14 | Materials: Cork, foam, cotton | Odor-resistant: Yes
Best for Standing All Day: Sole Active Thick Insoles
Pros
- Heavily cushioned
- Designed for long periods on your feet
- Molds to your feet over time
Cons
- Takes up more space than thinner options
- Pricey
“With Sole insoles I'm able to stand longer at work [and] go for walks,” one REI reviewer with plantar fasciitis writes, adding that the inserts help keep their feet dry on sweaty days. Sole’s Active Thick Insoles also provide plenty of padding, molding to the shape of your foot the more you wear them. The effect isn’t exactly the same as a custom orthotic insole, but it allows for a slightly more bespoke fit without a prescription.
Product specs
Sizes: US 5 to 16 | Materials: Plastic, EVA, polyester | Odor-resistant: Yes
Best for Walking: Spenco RX Full Length Plantar Fascia Insoles
Pros
- Suitable for sneakers and other casual shoe styles
- Superior heel cushioning
Cons
- Not very stiff—might not feel supportive enough
Spenco’s Plantar Fasciitis Insoles are a full-length insert with a cushioned heel and flexible midsole that reviewers love. One person mentioned that they used their pair during a three-hour concert and on a short trip with lots of walking, and didn’t notice any pain.
As we mentioned earlier, a more rigid insole will provide more support (and, likely, greater relief from plantar fasciitis as time goes on). But if your pain is relatively mild, you can start with these and see if they do the trick.
Product specs
Sizes: Fits US 5 to 11 (trim to fit) | Materials: Plastic, gel, neoprene, nylon | Odor-resistant: Yes
Best for Supination: Vasyli+Hoke Supination Control Orthotic
Pros
- Suitable for sneakers and other casual shoes
- Deep heel cup
- High arch profile
Cons
- Pricey
These insoles are a great choice for folks who deal with supination, meaning your ankle tends to roll outward as you walk. The pressure this creates on the outside of the foot can lead to knee, hip, and back pain.
Vasyli+Hoke’s insole helps remove that pressure by guiding your foot into a more neutral position, with solid arch support. Made of springy foam, it can be molded with heat for a super comfortable feel, and has a medial post inside the insole for more structure.
“My PT recommended these, as I oversupinate from previous injuries. It’s been a game changer,” wrote one Amazon reviewer. “It’s been wonderful to find supports that don’t hurt, aren’t uncomfortable, and actually give my feet what they need.”
Product specs
Sizes: US 4.5 to 12 | Materials: EVA foam | Odor-resistant: No
Best Memory Foam: Aetrex Women’s Memory Foam Orthotics
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Pros
- Extra padding
- Will work for high arches
- Suitable for sneakers and other casual shoes
Cons
- Arch may be too high and uncomfortable for some
If you’re looking for something that can support your high arches without a super stiff feel, consider these orthotics, which have a lovely layer of soft memory foam on top. They also have a unique metatarsal pad, a.k.a. an extra pillow that’ll help redistribute weight and relieve pressure under the ball of your foot.
Product specs
Sizes: US 5 to 13 | Materials: Memory foam, polyurethane | Odor-resistant: Yes
Best for Knee Pain: OrthoFeet OFG Women’s Orthodic Insoles
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Pros
- Adjustable arch support
- Gel padding under the heel
- Suitable for sneakers and other casual shoes
Cons
- Some reviewers say they’re not stiff enough
Reviewers love these insoles for how well they ease knee pain, which is likely thanks to their cloudlike cushioning and adjustable support, so you can get the perfect level of lift. If you’re looking for a more significant curve in your insoles, just add the included arch booster under the orthotic for a higher profile.
Product specs
Sizes: US 5 to 12, medium, wide, extra-wide | Materials: Foam | Odor-resistant: Yes
Best for Bunions: Tread Labs Ramble Short Insoles
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Pros
- Shorter length creates more space in your shoe’s toe box
- Range of arch heights to choose from
- Will fit in a variety of shoes
Cons
- None—practically perfect
These ⅔ length insoles are perfect for anyone with bunions, as they won’t take up more space in the toe box of your shoe or add pressure where you likely already feel a tight fit. They also come in four arch height options—plus, you can remove the top layer, so if they get grimy, you can swap out the fabric for a fresher look, smell, and feel.
Product specs
Sizes: US 5 to 12.5 | Materials: Polyurethane, polyester | Odor-resistant: Yes
Best Customizable: Bilt Labs Plantar Facitiis Custom Orthotic Insoles
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Pros
- Based on a mold of your foot for the right level of support
- Suitable for sneakers and other casual shoes
Cons
- Pricey
Bilt Labs sends you molds in the mail—all you have to do is step in, leave a footprint, and send the molds back, and you’ll get 3D-printed insoles that fit your arch perfectly. They’re pricey, but probably still cheaper than going to a podiatrist’s office for custom orthotics.
“I've worked with two podiatrists and gotten orthotics for my foot pain without satisfactory results. I didn’t believe that an online orthotic would help, but Bilt's return policy made it tempting. While it took about two to three weeks to get the ones I measured for and ordered, I can say that these are extremely comfortable and fit all the different pairs of shoes I have,” wrote one reviewer. “I can now do one to two miles on a treadmill with no pain or uncomfortableness. I'm ordering another pair today.”
Product specs
Sizes: N/A | Materials: Memory foam | Odor-resistant: No
Related:
- Podiatrists Love Hokas—Here Are the Best Pairs for Every Activity
- 7 Toe Spacers That’ll Give Your Piggies Room to Breathe
- The Cutest, Comfiest Shoes for People with Bunions, According to Podiatrists
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