What Should An Insole For Plantar Fasciitis Do?
An insole for plantar fasciitis should make standing and walking more comfortable without making the shoe tight or unstable.
Depending on the person’s needs, it may help:
- Cushion the heel
- Support the medial arch
- Redistribute pressure beneath the foot
- Improve rearfoot stability
- Reduce strain through painful areas
- Improve comfort during prolonged standing
- Provide a more supportive surface inside the shoe
- Reduce excessive movement where it contributes to symptoms
Insoles generally work by supporting or cushioning the foot and, in some cases, influencing how pressure and movement pass through it. Functional insoles primarily provide support, while accommodative devices focus more on cushioning and pressure relief.
The best option is not necessarily the softest, firmest or most expensive. It is the insole that addresses the person’s requirements while fitting comfortably inside appropriate footwear.
Why Can Insoles Help Plantar Fasciitis?
The plantar fascia is a strong band of tissue running from the heel towards the toes. It contributes to supporting the longitudinal arch and managing forces as the foot accepts and transfers weight.
Plantar-fasciitis symptoms commonly involve pain beneath or towards the inside of the heel. They may be particularly noticeable during the first steps after sleeping or resting and may return after prolonged periods of standing or walking.
An appropriately selected insole may help by:
- Supporting the arch
- Cushioning the heel
- Reducing concentrated pressure
- Making weight-bearing more comfortable
- Improving the interface between the foot and shoe
- Reducing strain through painful or overloaded structures
However, an insole does not permanently change the foot or independently repair the plantar fascia. Its effect is mainly present while it is being worn.
Do Insoles Cure Plantar Fasciitis?
No. Insoles should not be presented as a guaranteed cure.
The condition may be influenced by:
- Sudden increases in walking or running
- Prolonged standing
- Exercise on hard surfaces
- Tightness around the calf or ankle
- Poorly cushioned or unsupportive footwear
- Reduced strength or load tolerance
- Body weight and overall loading
- Recovery between activities
The NHS identifies high activity levels, hard surfaces, calf or heel tightness, prolonged standing and footwear with poor cushioning or support among the factors associated with plantar fasciitis.
The 2023 clinical practice guideline recommends that orthoses should not be used as the only short-term treatment. They may be used alongside other approaches to reduce pain and improve function.
Cushioning Insoles vs Orthotic Insoles
Both types may improve comfort, but they have different primary purposes.
Cushioning Insoles Primarily Provide
- Shock absorption
- Softness beneath the heel
- Forefoot cushioning
- Pressure relief
- Comfort on hard surfaces
- Reduced general foot fatigue
Orthotic Insoles Primarily Provide
- Structured arch support
- Rearfoot stability
- More targeted pressure redistribution
- Support through the heel and midfoot
- Greater resistance to compression
- Management of excessive movement where clinically relevant
A cushioning insole may be sufficient where repeated impact and heel pressure are the main concerns.
A structured orthotic may be more suitable where symptoms occur alongside:
- Painful low arches
- Excessive inward foot movement
- Poor rearfoot stability
- Recurrent plantar fasciitis
- Arch fatigue
- Insufficient support from a flat cushioning insert
Some orthotics combine a structured base with a cushioning upper surface, allowing both functions to be provided in one device.
Is Arch Support Important?
Arch support may be helpful where a lack of support or excessive movement contributes to the person’s symptoms.
An appropriately contoured insole can increase contact beneath the middle of the foot and distribute load across a broader area. Medial arch supports are used to support the midfoot and reduce stress through overloaded structures.
However, more arch height is not automatically better.
An arch profile that is too high or firm may cause:
- Sharp pressure beneath the arch
- Burning or aching
- Numbness
- Instability
- The feeling that the foot is being forced outwards
- Reduced tolerance for the insole
Arch contact should feel supportive rather than painful.
Do All People With Plantar Fasciitis Need Arch Support?
No.
Some people primarily need additional cushioning beneath the heel, while others require broader support beneath the arch and rearfoot.
The appropriate choice depends on:
- Foot shape
- Location of symptoms
- Footwear
- Activity
- Pressure distribution
- Comfort
- How the foot moves
- Whether symptoms repeatedly return
- Previous response to other inserts
A person with a relatively neutral foot position may still develop plantar fasciitis following a sudden increase in running or standing. Conversely, a person with low arches may remain completely pain-free.
An insole should therefore be selected according to symptoms and functional needs rather than appearance alone.
Is A Heel Cup Useful?
Many structured orthotics include a shaped heel cup.
A heel cup may help:
- Hold the heel more securely
- Improve contact around the rearfoot
- Stabilise the insole inside the shoe
- Distribute pressure around the heel
- Reduce side-to-side movement
- Improve the relationship between the foot and arch contour
The heel cup should not rub against the skin or push the foot too high inside the shoe.
A deeper heel cup may require footwear with greater internal depth.
Does Rearfoot Support Matter?
Rearfoot support may be useful where the heel moves excessively or the foot feels unstable during walking.
A structured orthotic may include:
- A contoured heel section
- Rearfoot posting
- A firmer material beneath the heel
- Medial or lateral wedging
- A shaped arch profile
These features are intended to provide support and influence pressure or movement while the device is being worn.
The Bio Advanced Full Length Insole includes intrinsic 4° rearfoot support, together with a metatarsal raise and targeted midfoot support.
Are Firm Insoles Better Than Soft Insoles?
Not automatically.
A firmer insole may provide more consistent structural support, while a softer device may offer greater cushioning.
A Firmer Orthotic May Be Useful When
- Greater arch support is required
- The insole must resist compression
- Rearfoot stability is a priority
- A heavier or more active user requires a durable base
- A clinician needs to modify the device
A Softer Insole May Be Useful When
- Pressure relief is the main priority
- Firm arch contact is poorly tolerated
- The foot is sensitive
- General cushioning is required
- The person spends long periods on hard flooring
The ideal density provides adequate support without causing uncomfortable pressure.
Body weight alone should not be used to choose a density. Foot structure, activity, symptoms, footwear and personal comfort also matter.
Full-Length vs Three-Quarter-Length Insoles
Orthotic insoles are commonly available in full-length and three-quarter-length formats.
Full-Length Insoles
These extend from the heel to the toes and may provide:
- A continuous surface beneath the foot
- Heel and forefoot cushioning
- Arch and rearfoot support
- Pressure distribution from heel to toe
- Greater comfort during prolonged standing
They normally require footwear with adequate depth or a removable existing liner.
Three-Quarter-Length Insoles
These finish behind the ball of the foot and may fit more easily inside:
- Formal footwear
- Shallower shoes
- Footwear without removable liners
- Shoes with limited toe-box depth
They provide less cushioning beneath the forefoot but may be easier to accommodate.
The Bio Advanced range is available in both full-length and three-quarter-length formats.
Are Custom Orthotics Better?
Not necessarily.
The 2023 plantar-fasciitis guideline permits either prefabricated or custom-fitted orthoses alongside other treatments and does not suggest that every patient requires a custom device.
A Prefabricated Orthotic May Be Suitable When
- Both feet have relatively straightforward needs
- Standard sizes fit well
- Symptoms are uncomplicated
- The wearer wants an accessible first option
- The device provides suitable arch contact
- Professional customisation is not essential
A Custom Orthotic May Be Considered When
- The two feet require different prescriptions
- Foot shape is difficult to accommodate
- A deformity requires protection
- A specific area requires targeted offloading
- Standard devices repeatedly cause discomfort
- A complex biomechanical problem is present
- Previous injury or surgery has altered the foot
- A clinician requires precise control over the design
Custom manufacturing provides greater scope for individualisation, but that does not mean it is necessary for every person with plantar fasciitis.
Dedicated guide:
Off-The-Shelf vs Custom Orthotics
How Should The Insole Fit?
The insole should sit flat and securely inside the shoe.
Check that:
- The heel rests fully inside the heel cup
- The arch contour contacts the correct area
- The insole does not curl at the edges
- The toes are not compressed
- The shoe still fastens securely
- The heel does not slip
- The insert does not move forwards or sideways
- There is no concentrated pressure beneath the arch
- Both feet have enough room
A correctly selected orthotic may still become uncomfortable if placed inside footwear that is too narrow, shallow or loose.
Should You Remove The Existing Shoe Liner?
Where possible, remove the shoe’s original removable liner before fitting a full-length orthotic.
Stacking a full-length orthotic on top of an existing liner may:
- Reduce toe room
- Push the heel upwards
- Create pressure over the top of the foot
- Cause heel slippage
- Change the position of the arch support
- Make the footwear unstable
Footwear used with insoles should ideally have a removable liner. Where the liner cannot be removed, the shoe needs enough additional depth to accommodate the orthotic without compressing the foot.
What Footwear Works Best?
An orthotic works as part of the footwear rather than independently from it.
Suitable shoes should ideally provide:
- A secure lace, strap or fastening
- Adequate internal depth
- A stable heel counter
- Enough width
- Sufficient toe room
- A supportive sole
- A removable liner
- A heel that remains securely contained
Supportive footwear with a relatively stiff outer sole, shock-absorbing insole, arch support and heel cushioning is recommended for plantar-fasciitis management.
Avoid relying on an orthotic to compensate for shoes that are:
- Badly worn
- Too narrow
- Too short
- Excessively shallow
- Unstable
- Poorly fastened
- Completely unsupportive
Can Orthotics Be Worn In Trainers?
Yes, trainers are often well suited to orthotics because they commonly offer:
- Removable liners
- Secure lacing
- Internal depth
- A stable heel counter
- A cushioned sole
- Sufficient toe space
Athletic footwear is designed to reduce ground impact and support movement, and everyday walking in suitable trainers can help many people experiencing foot problems.
Check each shoe individually because internal shapes vary between brands and models.
Can Orthotics Be Worn In Work Shoes Or Safety Boots?
They may fit, provided the footwear has sufficient internal space.
Check that:
- The toes remain free from pressure
- The foot remains clear of any protective toe cap
- The heel stays secure
- The boot still fastens properly
- The orthotic sits flat
- The device cannot slide
- Workplace safety requirements remain satisfied
Do not force a thick orthotic into work footwear that already fits tightly.
A three-quarter-length device may sometimes fit more easily, although it will not provide full-length forefoot cushioning.
Should Insoles Be Worn In Both Shoes?
Orthotic insoles are normally worn as a pair, even if pain is more noticeable in one foot.
Using both devices may provide:
- A consistent height
- Similar support on each side
- A more balanced feel
- Reduced risk of creating an artificial leg-length difference
- Consistent footwear fit
However, the two devices do not necessarily need to be identical where a clinician has prescribed different modifications for each foot.
Do not add extra wedges, heel lifts or pads to one side without understanding how the change may affect balance and walking.
How Long Does It Take To Get Used To Orthotic Insoles?
Structured orthotics often feel more noticeable than flat cushioning inserts.
They should normally be introduced gradually.
A practical approach is to:
- Wear them for a short period during normal daily activity.
- Check for pressure or rubbing.
- Increase wearing time gradually.
- Become comfortable during walking before wearing them for a full shift.
- Avoid first testing them during a long run or unusually active day.
- Review how the feet and legs feel later that day.
NHS guidance notes that insoles can initially feel uncomfortable because they alter standing and walking. Gradually increasing wear is recommended, and continued or severe discomfort is a reason to remove them and seek review.
How Should An Orthotic Feel?
A suitable orthotic may feel noticeable beneath the arch, but it should not feel sharply painful.
Positive signs may include:
- Improved heel comfort
- A supported feeling beneath the arch
- Greater walking tolerance
- Reduced foot fatigue
- Improved stability
- Fewer symptom flare-ups
- No rubbing or skin irritation
Warning signs include:
- Sharp arch pressure
- Numbness or tingling
- Toe compression
- Heel slippage
- Instability
- New knee, hip or back pain
- Skin damage
- Symptoms becoming progressively worse
Mild awareness during adaptation can occur, but significant pain should not be ignored.
How Long Should Insoles Be Worn Each Day?
Once introduced successfully, orthotic insoles may be worn during the activities and footwear in which support is required.
This may include:
- Everyday walking
- Work
- Shopping
- Exercise
- Prolonged standing
- Commuting
- Household activity
The most useful wearing pattern is often consistent use during activities that normally aggravate symptoms.
However, more wearing time is not automatically better if the device is causing pressure or the shoe fit is unsuitable.
How Long Do Orthotic Insoles Take To Work?
Some people notice improved comfort relatively quickly. Others need time to adapt or require several elements of treatment before symptoms improve.
The response may depend on:
- How long symptoms have been present
- Insole fit
- Footwear
- Activity demands
- Consistency of use
- Stretching and strengthening
- Whether the selected insole addresses the actual problem
- Other health or biomechanical factors
An insole should not be judged entirely from the first few minutes, but progressively worsening symptoms indicate that the fit or selection needs reviewing.
Dedicated guide:
How Long Do Orthotic Insoles Take To Work?
What Else Should Be Used Alongside Insoles?
A broader plantar-fasciitis programme may include:
- Plantar-fascia stretching
- Calf stretching
- Progressive foot and ankle strengthening
- Supportive footwear
- Temporary modification of aggravating activity
- Gradual return to walking or running
- Avoiding prolonged barefoot walking on hard surfaces
- Taping where appropriate
- A night splint for persistent first-step morning pain
Current guidance supports plantar-fascia and calf stretching, resistance exercise, taping and night splints for selected patients. Orthoses may be included alongside these approaches rather than replacing them.
Can Insoles Make Plantar Fasciitis Worse?
Potentially, if they are unsuitable or fitted incorrectly.
Problems may occur if the insole is:
- Too firm
- Too soft
- Too thick
- The wrong size
- Poorly positioned
- Excessively high beneath the arch
- Combined with unsuitable footwear
- Moving inside the shoe
- Worn out or permanently compressed
An unsuitable insole may cause:
- Increased heel pain
- Arch pressure
- Rubbing
- Toe compression
- Instability
- Forefoot discomfort
- New aches in the legs or back
NHS guidance confirms that insoles can occasionally cause discomfort elsewhere because they alter standing and walking. Severe or persistent pain is a reason to stop using them.
When Should An Insole Be Replaced?
There is no single replacement period for every orthotic.
Inspect the device regularly for:
- Permanent compression
- Cracks or splits
- A worn top cover
- Uneven edges
- Loss of support
- Changes in shape
- Movement inside the shoe
- A return of symptoms
- Damage to added components
Durability depends on material, body weight, activity, footwear and frequency of use.
A damaged or substantially compressed orthotic may no longer provide the intended support.
Why Choose The Bio Advanced Full Length Insole?
The Bio Advanced Full Length Insole is a flexible EVA orthotic intended to provide structured support across the heel, arch and forefoot.
Its features include:
- Flexible EVA construction
- Multiple support densities
- Full-length coverage
- Intrinsic 4° rearfoot support
- A metatarsal raise
- Sustentaculum tali support
- An antimicrobial microfibre top cover
- Heat-mouldable and grindable construction
- Additional customisation components
- Multiple size options
- Supplied as a pair
The included components allow a practitioner to add selected heel cushions, wedges, heel lifts or pressure-relief modifications where appropriate. The product may contain latex.
Orthotix lists the device for uses including plantar fasciitis, low arches, overpronation, pressure relief and sore or tired feet.
Who May Benefit From Bio Advanced?
The Bio Advanced may be worth considering where the wearer requires:
- Greater structure than a flat cushioning insole
- Support beneath a low arch
- Rearfoot stability
- Heel and arch pressure distribution
- Full-length comfort
- A choice of support density
- Scope for professional modification
- A device suitable for everyday or sports footwear
It may be less appropriate where:
- The footwear is too shallow
- Strong arch contact is poorly tolerated
- The person requires only minimal cushioning
- The feet need substantially different custom prescriptions
- A complex deformity requires individual accommodation
- Professional assessment indicates another type of device
When Might A Cushioning Insole Be Better?
A cushioning insole may be a better starting point where the main problems are:
- General heel tenderness
- Foot fatigue
- Hard flooring
- Prolonged standing
- Forefoot pressure
- Limited cushioning inside the shoe
- Poor tolerance of structured arch support
The Airyplant® PRO Insole is the cushioning option used within this advice hub.
The decision should be based on whether the main requirement is pressure relief or more structured support.
When Should You Seek Professional Assessment?
Professional assessment may be beneficial where:
- Pain is severe or persistent
- Symptoms repeatedly return
- Walking is affected
- One foot behaves very differently from the other
- Standard insoles remain uncomfortable
- Numbness or weakness is present
- A significant deformity exists
- There is recurring skin damage
- Previous surgery or injury has altered the foot
- A custom prescription may be required
A podiatrist or orthotist can assess symptoms, foot shape, footwear, pressure and movement before recommending cushioning, prefabricated support, professional modification or a custom-made orthotic.
The Key Takeaway
The best insole for plantar fasciitis depends on what your feet require.
Consider a cushioning insole when the main priorities are:
- Heel cushioning
- Shock absorption
- Pressure relief
- Comfort on hard floors
- Reduced foot fatigue
Consider a structured orthotic insole when the main priorities are:
- Arch support
- Rearfoot stability
- Broader pressure redistribution
- Greater resistance to compression
- More targeted biomechanical support
A prefabricated structured orthotic can be a practical starting point, but insoles should normally be combined with appropriate footwear, stretching, strengthening and activity management rather than used as the only treatment.
