Plantar fasciitis is inflammation of the thick band of tissue across the bottom of your foot (called the plantar fascia). The pain is typically located near the heel and often worsens in the morning, but may improve throughout the day. The good news is that investing in specialized insoles can help relieve the pain while preventing symptoms from recurring. The best insoles for plantar fasciitis wrap all the way around your heel and have some structure, preventing your heels from rolling in or out as you walk, says John Huenink, founder of insole company BioMoto.
When choosing over-the-counter insoles, ensure they have a deep heel cup, arch support, and are firm enough so they can’t be bent in half, says surgical podiatrist Nelya Lobkova, DPM. To find the best insoles for plantar fasciitis, we consulted with experts, including three podiatrists, to determine the key features to look for and how to select insoles for various activities. Then, we tested 42 pairs of insoles, wearing them in our daily routines. We evaluated each pair for support, comfort, pain relief, breathability, and value to find the top options on the market.
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Fit true-to-size without trimming
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Odor-control top layer
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Offer a cradled, supportive feel
Key Specs
Sizes: Women’s 5-12, Men’s 3-15 | Materials: Polyester, foam, plastic | Cushioning: Moderate | Arch Support: Moderate | Heel Cup: Stabilizing | Our Overall Rating: 5/5
Who They’re For
Best for those who prefer firm support, or have mild to moderate overpronation, or are on their feet all day.
Why We Love Them
PowerStep’s PULSE Performance Insoles provide firm support that makes our feet feel “locked in,” offering instant relief for tired feet and making them an easy choice for our best overall pick. These insoles slipped right into our shoes without needing any trimming, and they aligned perfectly with our arch so we felt cradled and fully supported during long runs, dog walks, and daily wear. They reduced our heel and forefoot pressure while running, and we even felt like they gave our old running shoes new life.
These insoles have an odor-control fabric top that helps reduce heat and friction to maximize comfort. Our arches and heels felt noticeably more comfortable after wearing these insoles. And we even noted improved mobility as the insoles made each step feel more natural. With no noticeable discomfort in our calves, knees, hips, or lower back, we believe these insoles offer great value for the pain relief they provide.
Potential Flaws
- These insoles felt a little stiff at first, and while they didn’t cause pain, they took some getting used to. Keep in mind that research indicates a break-in period for corrective insoles is to be expected.
Most Valuable Insight
“The arch and heel areas of my feet felt noticeably more comfortable than usual. The insoles offered targeted support to those areas, which helped relieve the tension I sometimes feel after a long walk or run, or being on my feet for a long time.” —Christine L., Verywell Fit product tester
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Solid shock absorption
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Mold to foot shape
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Breathable
Key Specs
Sizes: Women’s 5-12 (medium, wide), Men’s 8-14 (medium, wide) | Materials: Cotton, foam, cork | Cushioning: Moderate | Arch Support: Moderate | Heel Cup: Shock-absorbing, stabilizing | Our Overall Rating: 5/5
Who They’re For
Best for wearers wanting a customized feel that provides pain relief for long days on their feet.
Why We Love Them
During testing, we found Fulton’s The Athletic Insoles take about one week to fully break in. But that’s also what makes them so great: the insoles arrive rather flat and firm, but mold to the shape of your foot over time, offering a perfect fit. As the insoles conformed to our feet, we realized how incredibly comfortable they are—relieving a significant amount of discomfort and pain associated with plantar fasciitis. One of our testers even found relief in her calves and lower back after standing and walking in these insoles for over seven hours straight.
We also found the insoles to be breathable, keeping our feet cool (even without socks in hot weather). Whether you have high or low arches, you’ll love these customizable insoles that offer a plush layer between your foot and the hard surfaces you walk on. Available in medium and wide widths, these insoles feature a cork base that molds to your foot and absorbs shock, making them a worthwhile investment for individuals with plantar fasciitis or other foot pain and discomfort.
Also available in men’s sizes at Amazon and Fulton.
Potential Flaws
- While it’s part of the process, it’s worth noting these insoles take time to break in and conform to your foot.
- The cork base is what helps these insoles mold to our feet, but we found it made them difficult to trim to fit our shoe size.
Most Valuable Insight
“These helped with plantar fasciitis as well as calf pain that I have from very flat sneakers. These provided comfort and relief, and I had close to no tightness in my calves after wearing these.” —Mollie P., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5.5-15.5, Men’s 4.5-14.5 | Materials: Polyurethane foam, gel | Cushioning: High | Arch Support: High | Heel Cup: Shock-absorbing, stabilizing | Our Overall Rating: 4.8/5
Who They’re For
Best for wearers with high arches needing maximum support and stability for pain relief.
Why We Love Them
When we put them to the test, EasyFeet’s Plantar Fasciitis Arch Support Insoles offered the best arch support of any of the insoles we tested. We wore these insoles while working out at the gym, running and walking outdoors, and working in the office for eight-hour shifts, finding them equally comfortable and supportive in every setting and in a variety of shoes. We found these helped immensely with plantar fasciitis and lower back pain.
We like that you can trim the insoles to fit your foot and the inside of your shoe perfectly, a feature we always appreciate. Along with the amazing arch support, we also love the insole’s deep heel cup that cradles the heel for added support and stability. The makeup of the insoles includes a durable base and a layer of foam in the metatarsal, heel, and forefoot areas that adds additional comfort.
Potential Flaws
- These insoles provide superior support for wearers with high arches; however, we wouldn’t recommend them for individuals with flat feet or low arches, as the rigid midfoot support is quite intense.
- We noted that these insoles are not quite as breathable as we would like for intense activities, such as long-distance running.
Most Valuable Insight
“These insoles made my shoes more comfortable; it didn’t matter which kind of shoe I was using. They made my feet feel amazing.” —Jenni M., Verywell Fit product tester
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Stabilizing, deep heel cup
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Very breathable
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Firm, yet flexible arch support
Key Specs
Sizes: Women’s 5-15, Men’s 5-18 | Materials: Fabric, polyurethane | Cushioning: High | Arch Support: High | Heel Cup: Firm, shock-absorbing, stabilizing | Our Overall Rating: 5/5
Who They’re For
Best for exercisers who want stabilizing support for multi-directional activities, like tennis or pickleball matches.
Why We Love Them
If you exercise regularly and need maximum support for jumping, running, and pivoting, we recommend Protalus’ M-100 Premium Insoles. We appreciated the strong, stabilizing alignment we felt, thanks to the deep heel cup that wrapped around and cradled our foot. We especially loved the thick, soft cushioning that absorbed shock and allowed us to move around the pickleball court without pain.
The moisture-wicking, anti-microbial top layer felt very breathable, and we loved how much cooler our feet felt compared to other insoles we tried. The arch support was firm but flexible enough to move with each step. Overall, our feet were pain-free, and leg and foot fatigue was noticeably reduced, especially in the heel area. We think these cushy insoles are a great investment for active sports enthusiasts.
Potential Flaws
- We were able to use these insoles easily in pickleball shoes, but found they may be too thick for lower-profile shoes.
Most Valuable Insight
“They have really thick, soft cushioning, which took the brunt of any impact from jumps, runs, or pivots. They provided a lot of shock absorption.” —Alena K., Verywell Fit product tester
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Key Specs
Sizes: Women’s 4.5-15, Men’s 5.5-13 | Materials: Foam, carbon fiber | Cushioning: Moderate | Arch Support: Moderate | Heel Cup: Firm, stabilizing | Our Overall Rating: 5/5
Who They’re For
Best for beginner to advanced distance runners needing arch and heel support for pain relief.
Why We Love Them
Runners never want to be sidelined by the pain and discomfort of plantar fasciitis. Superfeet’s Run Pain Relief Insoles offered immediate pain relief and support as soon as we slipped them into our running shoes. Their carbon fiber construction is lightweight and responsive, making them perfect for long training runs. And we appreciate the included optional heel stabilizer that can be added for more personalized support. We loved how great these insoles felt from the very first run, no break-in period necessary.
These insoles feature firm but not rigid arch support, and the heel cup cradled and supported our heel and midfoot. We noticed on long runs that we could just forget about the insoles because our feet felt so good and were pain-free. They can be trimmed to fit your running shoes perfectly, and we love their breathability and odor-resistance. Superfeet insoles are a brand specifically recommended by Lobkova, and we couldn’t agree more. These insoles feel durable and are worth the investment, allowing you to run without pain.
Potential Flaws
- These insoles are pricier than other options on our list, but we believe they’re worth it due to their excellent support and cushioning.
Most Valuable Insight
“When my plantar fasciitis is acting up, it’s hard to run more than a mile without pain in the heel area, but my feet stay completely pain-free with these insoles. I’m able to run or walk my intended distances without any pain, running up to 10 miles.” —Christine L., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5-14.5, Men’s 4-15.5 | Materials: Polyurethane, foam | Cushioning: Moderate | Arch Support: Moderate | Heel Cup: Shock absorbing | Our Overall Rating: 5/5
Who They’re For
Best for wearers who want plenty of cushioning and pain relief at an excellent value.
Why We Love Them
Designed for running, walking, standing, training, and sports, Spenco’s Polysorb Cross Trainer Insoles are a versatile pick, effectively helping relieve and prevent pain at a budget-friendly price point. We can attest to this, as we tested this pair on distance runs, during workout sessions, and more. They helped to alleviate plantar fasciitis, knee, and back pain, while providing a plush, comfortable surface to stand on. And they were easy to trim to get the right fit.
As for support, we found they offer great arch support for all arch heights, as well as added padding at the heel for extra stability. Whether we were standing, walking, or training, we noticed how soft and comfortable they felt—helping us go for longer. And, unlike many other plush insoles, these didn’t cause any uncomfortable sweating or overheating of our feet. If you’re looking for well-rounded insoles that relieve pain from plantar fasciitis, we love this pick and think they’re well worth it.
Potential Flaws
- These insoles are very cushy, but the thick padding in the heel makes them too thick to fit in some shoes.
Most Valuable Insight
“I think these are perfectly priced. They are perfect for someone looking for long-term use and a highly customizable option.” —Mollie P., Verywell Fit product tester
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Key Specs
Sizes: Men’s 2.5-17, Women’s 4.5-14 | Materials: Foam | Cushioning: Moderate | Arch Support: High | Heel Cup: Firm, shock absorbing | Our Overall Rating: 5/5
Who They’re For
Best for athletes and regular exercisers who want a stabilizing, shock-absorbing, and podiatrist-approved insole for running, training, and more.
Why We Love Them
Recommended by Lobkova, Superfeet’s All-Purpose Support Green Insoles are APMA-approved (meaning a group of podiatrists determined they support good foot health) and designed by podiatrists to provide support, shock absorption, and stability. They’re made of high-density foam with exceptional cushioning, yet they’re still lightweight and won’t weigh you down. They feature a more rigid base that provides added support and stability in the heel.
Thanks to the wide, deep heel cup, the insoles cradle your heels to prevent your foot from rolling, while also reducing impact. When we tested these insoles, we were impressed by how well they helped correct overpronation, making it a lot safer and more comfortable to run longer distances. The well-cushioned insoles also helped with better weight distribution and even improved posture, along with reducing foot, knee, and back pain.
Potential Flaws
- These insoles are slightly pricier than other options on our list, but we believe they’re worth it for the excellent shock absorption and stability they provide.
- We noted that our feet felt warmer than usual with these insoles, so they may not be as breathable as other options.
Most Valuable Insight
“The attention to detail with the insoles is the heel support. It’s reinforced with a separate durable plastic heel cup (attached to the rest of the insole with adhesive), which really eliminates all pain in my heel in any angle.” —David J., Verywell Fit product tester
Verywell Fit
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Stable arch support for alignment
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Extra cushioning in heel and forefoot
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No break-in period required
Key Specs
Sizes: Men’s 7-14, Women’s 5.5-12.5 | Materials: Urethane foam, plastic | Cushioning: High | Arch Support: Moderate | Heel Cup: Shock absorbing | Our Overall Rating: 5/5
Who They’re For
Best for wearers who need added arch support to correct overpronation or ankle instability.
Why We Love Them
If you experience overpronation, or the inward rolling of your ankle with each step, choosing a pair of insoles with ample support is essential. That’s why we like Oboz’s O Fit Plus II Insoles—anatomically shaped insoles with a medium arch and a deep heel cup, which offer maximum stability, support, and alignment. With extra cushioning pods in the heel and forefoot, we appreciated how well the insoles cradled our feet and alleviated the discomfort caused by low arches and overpronation.
With no break-in period required, these insoles feel comfortable right from the first wear, which we were more than happy about. Plus, they seamlessly integrated into our sneakers, without taking up excess space or causing our feet to overheat. We also love the wide toe box, which allows our toes to comfortably splay for additional stability. After training, running, walking, and working in these plush insoles, we can confidently recommend them for extra comfort and support during all types of activities.
Potential Flaws
- We noticed that our feet felt slightly warmer than usual when using these insoles, so breathability may be an issue for some.
Most Valuable Insight
“As I wore the insoles, I experienced a pleasant sensation of my feet being cradled and well-supported. The support provided by the insoles did not feel lacking in any way. Considering that I have a low arch and tend to overpronate, these insoles were particularly suitable for my feet.” —Matt J., Verywell Fit product tester
What We’ve Updated
- Since publishing our initial part-research-based, part-tested roundup of the best insoles for plantar fasciitis, we’ve re-evaluated our previous picks and tested a total of 42 pairs of insoles. This is now a fully tested roundup, solely providing our hands-on experience with each insole.
- We consulted one new expert, a podiatrist, to ensure our testing process and selection criteria are up to date and accurate.
- Based on our testing insights, we’ve reworked most of our product picks and superlatives, including Best Overall, Best Value, Best for All-Day Wear, and more.
What to Look for When Shopping for Insoles for Plantar Fasciitis
- Type: Knowing the difference between inserts, insoles, and orthotics is key. “Inserts and insoles are interchangeable terms to describe over-the-counter devices, while orthotics are custom-molded by a podiatrist,” says podiatrist Jacqueline Sutera, DPM. “I usually recommend an over-the-counter option at first, then progress to a custom option if symptoms persist or worsen,” she adds.
- Volume: Next, you’ll need to choose from high-, medium-, and low-volume insoles. Low volume is best for flat feet, cycling shoes, ski skate boots, and in-line skate boots. High-volume insoles are recommended for use in hiking boots, running shoes, or ski boots, and they’re particularly beneficial for individuals with high arches. If you’re in need of a day-to-day insole for your casual or walking shoes, opt for a medium-volume insole.
- Size: Most inserts are designed to correlate with your shoe size and can be trimmed to fit your shoes. While trimming allows for some customization, you want to find an insole that’s close to your shoe size so you don’t have to trim away too much of the insole (which can take away from its support and structure).
- Material: The most common options include foam insoles, memory foam insoles, gel insoles, air-cushioned insoles, and carbon fiber insoles. Foam insoles are the most widely available and tend to be more budget-friendly. Since foam is naturally shock-absorbing, these insoles provide a comfortable and supportive step. Gel insoles offer decent support in the forefoot, but they don’t mold as well to your feet as memory foam options do. If you’re looking for durability and strong arch support, carbon fiber insoles are a good choice.
- Durability: If you need plantar fasciitis pain relief, insoles that last are important. Most insoles should be replaced every 9 to 12 months. If you plan to use your insoles for high-impact activities, such as running or jumping, look for materials like plastic or carbon fiber. Foam and cork insoles may wear out more quickly and are better suited for everyday use.
- Heel Cup Design: A deep heel cup that wraps around and cradles the heel helps maintain foot alignment. Look for a heel cup that wraps up the sides and fits snugly around your heel. Also, consider the cushioning in the heel, as thick foam or gel cushioning will help distribute weight and relieve pressure on the heel.
Verywell Fit
How We Tested the Insoles for Plantar Fasciitis
To find the best insoles for plantar fasciitis, we tested 42 pairs from top brands, wearing them while walking, running, training, working, and more. When testing insoles for plantar fasciitis, we evaluate each pair for the following key criteria.
- Support: To evaluate the support of each pair of insoles, we note whether our feet fit comfortably and feel cradled when we first put them in our shoes. We note if there is adequate arch support and if it aligns with our arch. We note whether the heel cup is deep enough to provide adequate support. Finally, we note whether the insoles provide sufficient support for various activities, such as walking, running, or standing for extended periods.
- Comfort: Insoles should be comfortable to be effective. To assess the comfort of each pair of insoles, we ask ourselves questions like: Do the insoles make our shoes more or less comfortable? Do they make our shoes too tight? Do they rub or irritate any areas? Are we able to stay on our feet longer or walk longer distances? Do they restrict or alter our movement in any way?
- Pain Relief: If any of our testers experience regular foot pain associated with plantar fasciitis or other conditions, such as bunions or hammertoes, we assess whether the insoles reduce pain or exacerbate it. After wearing the insoles for a while, we note if we have any pain, pressure, or fatigue in our legs, knees, hips, or lower back. We prioritize insoles that relieve pain and discomfort, allowing us to stay on our feet for longer.
- Breathability: Breathability is important for maintaining comfort and controlling odor. When the insoles first arrive, we note if they have specific sweat-wicking or breathable fabric or features. After wearing the insoles several times, we check if our feet feel warmer or cooler than usual. We also check if our feet feel more or less sweaty than usual.
- Value: To determine the value of each pair of insoles, we wait to check the price until the end of the testing period, after we have evaluated all other key criteria. We then decide if the insoles are fairly priced based on their performance during testing. Would we be willing to pay this much, or more, for the insoles? Are they overpriced? Would we only buy them on sale? Finally, would we recommend these insoles to friends and family?
Verywell Fit
Our Experts
We consulted experts at each stage during our research, testing, and reporting process. The following experts helped us understand how to shop for high-quality insoles and how wearing the right pair can help alleviate the pain and symptoms associated with plantar fasciitis. Lobkova also assisted us in selecting specific products for testing. We choose products independently, but expert input influences our decisions.
- John Huenink, founder of insole company BioMoto
- William D. Spielfogel, DPM, podiatrist in New York City and foot and ankle expert for The Good Feet Store
- Jacqueline Sutera, DPM, podiatrist at City Podiatry in New York City
- Nelya Lobkova, DPM, podiatrist at Step Up Footcare in New York City
Frequently Asked Questions
What insoles do podiatrists recommend for plantar fasciitis?
For over-the-counter insoles for plantar fasciitis, Lobkova recommends Superfeet or PowerStep brand insoles.
Can insoles help plantar fasciitis?
Yes, insoles can help with plantar fasciitis. “Insoles can provide relief for plantar fascia in the form of cushioning under the heel as well as keeping the plantar fascia relaxed during walking instead of stretched,” says Lobkova.
How do I choose insoles for plantar fasciitis?
First, consider your activity level, arch height, or any foot conditions, such as bunions or heel spurs. Then, look for insoles with a deep heel cup and firm arch support. Talk to your podiatrist or physical therapist to determine the right type and size of insoles for your needs.
What happens if you ignore plantar fasciitis?
Hoping plantar fasciitis will go away on its own will most likely lead to more pain and a longer recovery. “The longer treatment is delayed, the more difficult it is to resolve,” says Spielfogel. Treatments may include arch supports, at-home stretching, and anti-inflammatory medication. Sometimes, more aggressive treatment, like steroid injections and surgery, may be needed.
Why Trust Verywell Fit
A certified personal trainer, running coach, and Verywell Fit writer, Christine Luff, ACE-CPT, spends countless hours researching and testing the latest exercise gear and gadgets. She only recommends products that she can genuinely stand behind and that she believes would be a good investment for her readers. For this article, she hands-on tested several insoles, interviewed experts, and reviewed testing insights to help find our top picks.
Additional reporting contributed by Jennifer Zeltwanger, ACSM-EP
Jennifer Zeltwanger, ACSM-EP, is a writer for Verywell Fit, with 25 years of experience in the health and fitness industry. She is particularly focused on finding and recommending products for effective home workouts. She is a runner with occasional plantar fasciitis pain and knows what to look for in supportive insoles.
