- Sizes: US 5 to 16 | Materials: Plastic, EVA, polyester | Odor-resistant
Best for Walking: Spenco RX Full Length Plantar Fascia Insoles
Spenco’s Plantar Fasciitis Insoles are a full-length insert with a cushioned heel and flexible midsole, which reviewers appreciate. 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.
Sizes: Fits US 5 to 11 (trim to fit) | Materials: Plastic, gel, neoprene, nylon | Odor-resistant
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 be contributing factors to plantar fasciitis, too, Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF. Both of these conditions can increase the tension put on your plantar fascia, which can cause irritation.
Can insoles help alleviate plantar fasciitis pain?
Insoles can be incredibly helpful for plantar fasciitis sufferers, 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 mitigate some of the stress and inflammation that causes plantar fasciitis.
In fact, 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, whereas insoles 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 off the rack, too. 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.
First, it should be somewhat stiff or 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.
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 similarly shrink under the weight of your body. Look for one that remains firm when you do the squeeze test.
