When a full footwear overhaul isn’t in the cards, try the best insoles for plantar fasciitis instead. That throbbing sensation in your heel can make you want to burn all your pinchy, stabby shoes and commit to a life of shopping at orthopedic specialty stores (if that’s the case, we have lots of suggestions that are cute and supportive). But a simple insert might be all it takes to help your feet feel a little better.
Insoles that’ll relieve plantar fasciitis pain are rigid and sturdy. They should have a 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. We asked podiatrists which ones can give new life to the less-than-supportive shoes that have been gathering dust in the back of your closet—find their favorites below.
Our top picks
- Best Overall: Powerstep Pinnacle Insoles, $45
- Best for Knee Pain: OrthoFeet OFG Women’s Orthodic Insoles, $50
- Best for High Arches: Superfeet Green Professional-Grade Orthotic Inserts, $55
- Best Budget Pick: Dr. Scholl’s Plantar Fasciitis Sized to Fit Pain Relief Insoles, $25
- Best for Running Shoes: Fulton The Athletic Insole, $52
- Best Heel Cup: Armstrong America Gel Heel Cups Plantar Fasciitis Inserts, $20
In this article
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
Multiple podiatrists have recommended PowerStep insoles to SELF. They also have a seal of acceptance from the American Podiatric Medical Association (APMA), meaning experts agree they support the health of your feet. We like the Pinnacle Insole specifically for plantar fasciitis because it has a snug, well-cushioned heel cup, for some extra padding where plantar fasciitis pain most often crops up. There’s also a foot-cradling arch that still has some give, so the sole will follow your foot’s movement with every step.
This version is meant for neutral arches. But PowerStep also makes insoles for high arches and low arches, so you can choose your best fit. Since the Pinnacle isn’t the thickest insole on our list, it’s more versatile—it should easily fit into your sneakers, dress shoes, and more.
Sizes: US 5–5.5 to 13–13.5 | Materials: Polyester, plastic, ethylene vinyl acetate (EVA) | Odor-resistant: Yes
Best for Knee Pain: OrthoFeet OFG Women’s Orthodic Insoles
“Our feet experience five times your body weight with every step, and this can impact other joints as well,” Elizabeth Daughtry, DPM, FACFAS, a podiatrist based in North Carolina, previously told SELF. “Without proper alignment, support, and shock absorption, added stress can be put on the knee joint, leading to pain, injury, or added wear and tear.”
Thanks to their cloudlike cushioning and adjustable support, these insoles should help ease knee pain. 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. When your shoe sufficiently supports your arches and absorbs the impact of your steps, you’ll notice less stress on your knees and heels.
Sizes: US 5–12, medium, wide, extra-wide | Materials: Foam | Odor-resistant: Yes
Best for High Arches: Superfeet Green Professional-Grade Orthotic Inserts
Superfeet’s popular insoles are also APMA-accepted, and we’ve heard about the brand’s Green inserts from several podiatrists firsthand. They’re thick and firm, but still have some cushioning—you’ll get a nice balance of structure and comfort. 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.
Sizes: US 4.5–6 to 12.5–14 | Materials: Plastic, foam, polyester | Odor-resistant: Yes
Best Budget Pick: Dr. Scholl’s Plantar Fasciitis Sized to Fit Pain Relief Insoles
This pair from Dr. Scholl’s is a great starter option—or if you want to purchase multiple pairs 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 very stiff, since they’re only made of foam and rubber (according to Dr. Piekarska, this combo won’t provide enough structure for everyone). When we tested them out, we noticed that they were more rigid under the arch, but pretty flexible in the forefoot and heel. Meaning, if your doctor or podiatrist recommends a sturdy insole with lots of support, this might not be the right pair for you.
Sizes: US 5.5–6 to 13.5–14 | Materials: Rubber, foam | Odor-resistant: Yes
Best for Running Shoes: Fulton The Athletic Insole
Fulton’s Athletic Insoles have tons of footwear green flags. Their supportive arches and deep heel cups help stabilize your feet and prevent your heels from shifting.
They also have a durable cork layer for shock absorption and a wider forefoot, to make your run more comfortable (and more fun!). Plus, our reviewer noted they fit seamlessly into her go-to Asics sneakers.
Sizes: US 5–14 | Materials: Cork, foam, cotton | Odor-resistant: Yes
Best Heel Cup: Armstrong America Gel Heel Cups Plantar Fasciitis Inserts
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 looking for 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.)
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 them out to your shoes. (You get an insert! And you get an insert!).
Sizes: Small/medium and large | Materials: Silicone | Odor-resistant: No
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. It often feels like a stabbing pain in your heel, but it can also cause arch pain and discomfort in your Achilles tendon.
Plantar fasciitis is usually caused by doing high-impact activities, standing or walking for long periods of time, or wearing unsupportive shoes, Dr. Piekarska says. Tight calf muscles, flat feet, and fallen arches can also be contributing factors, Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF. 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. She adds that proper support can help address some of the stress and inflammation that causes plantar fasciitis.
Dr. Gremillion recommends trying an insole before buying a whole new shoe. Shoes made with plantar fasciitis relief in mind tend to be pretty pricey, while inserts with similar features are less of an investment.
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.
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. There’s no “one-size-fits-all” approach to insole shopping, Dr. Gremillion says, 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.
First, it should be somewhat rigid. 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, to give your heel some relief.
Avoid insoles that are solely made of gel or foam, or ones that claim to have a “cushioned arch.” These 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 stays firm when you do the squeeze test.
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.
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