Buying guide

Best Insoles for Plantar Fasciitis: A Foot Surgeon’s Guide (2026)

Compare prefabricated insoles for plantar fasciitis, with fit considerations and research on orthoses as part of a broader treatment plan.

The short answer

A well-fitting insole may be one part of plantar-fasciitis care, but it is not a guaranteed cure. In a 2006 trial of 135 people, the tested prefabricated and custom orthoses had similar outcomes. Both improved function more than sham at three months; the pain differences were not statistically significant. The 2023 heel-pain guideline advises against using orthoses alone for short-term pain relief and permits either type alongside other treatments. It does not establish that a particular $50 product will work or that every soft insert is ineffective.

If you want one name to try, it is the PowerStep Pinnacle: a semi-rigid shell, moderate arch and deep heel cradle. If a full arch support is uncomfortable, a Tuli’s heel cup is a heel-only option; there is no required fortnight before changing devices. The Superfeet Green is a high-arch option for roomy shoes; the Pinnacle Maxx adds a medial heel post; the Currex RunPro is a lower-profile option. Fit and symptoms decide whether a pick works for you, and none replaces the broader treatment plan.

Correction (7 October 2026): Corrected the description of medial posting and the interpretation of orthosis research; removed unsupported treatment sequences, timelines and mandatory custom-orthotic rules. These changes do not represent new bench or wear testing.

What an insole actually does for plantar fasciitis

The plantar fascia is a band of connective tissue running from the heel bone to the toes, and it works like the string of a bow: every time the arch flattens under load, the string is pulled tighter at its attachment on the heel. Plantar fasciitis is that attachment getting overloaded faster than it can repair. Morning pain — the first steps out of bed — is the tissue that shortened overnight being stretched again.

An insole helps in three separate ways, and it pays to know which one you need most.

• It can redistribute loading. An arch support may change foot loading, but the amount depends on the device, fit and wearer. A firmer shell is one design option, rather than a clinically validated requirement that excludes gel, foam or heel inserts. A hand bend test alone cannot predict pain relief.
• It holds the heel’s own cushion in place. Under the heel bone sits a fat pad that spreads sideways under load. A deep heel cup contains it, so the pad stays thick where the fascia attaches instead of squashing out to the sides. This is why heel cups on their own — Tuli’s, or the cup built into a good insole — relieve the sharp point pain even without an arch.
• It absorbs a little of the impact. The least important of the three, and the one every marketing photograph is about. Cushioning makes the first steps feel better; it does not change the strain on the fascia. The 2006 trial reported improvement in all three groups, including sham. It did not establish that cushioning provides no benefit.

Two limits matter. The 2006 trial found no significant between-group differences at twelve months; that does not establish that everyone recovers within a year. For people with consistent first-step morning pain, the 2023 guideline recommends a one- to three-month night-splint program. Its recommendation does not require symptoms to have lasted six months. Treatment should be selected for the individual rather than built around an insole alone.

Why the gel insole in the pharmacy aisle disappoints

We put numbers on that difference in a separate comparison: Dr. Scholl’s vs Powerstep, which sets the two brands’ own published specifications side by side. The gap is structural, not a matter of degree. Powerstep names a “firm but flexible polypropylene support shell” on every Pinnacle product page; no Dr. Scholl’s product page we checked describes a rigid or semi-rigid shell at all. And the two ladders meet at the top: Dr. Scholl’s kiosk-selected Custom FiT inserts are $54.99, a Powerstep Pinnacle is $54.95.

A gel or foam insert may provide cushioning, and some structured insoles also provide arch and heel support. The important distinction is what the particular device does and how it fits, rather than assuming every soft insert is useless. Trial results for selected devices do not prove that a hard shell is necessary or that an insole which folds by hand cannot help. Use the insert alongside stretching and the rest of the treatment plan.

The four things that separate a good plantar fasciitis insole from a bad one

1. Shell rigidity

Hold the insole at the heel and press down on the arch with your thumb. A good one flexes a little and springs back; a bad one folds. Semi-rigid is the sweet spot for plantar fasciitis: firm enough to hold the arch, flexible enough that you will actually wear it. Fully rigid shells (the firmest Superfeet, the Tread Labs Pace in its higher arches) suit a high, stiff arch and a heavier person; they are too much for a flexible foot on day one.

2. Arch height — and arch length

The arch of the insole needs to sit under the arch of your foot, not behind it or in front of it. Height is what the box advertises; length is what decides whether it works. A moderate arch that starts just in front of the heel cup and runs to the ball of the foot supports the fascia along its whole length. A tall bump in the middle of the insole hurts. If you have a genuinely flat foot, read our flat feet insole guide before buying a high-arch model for your heel pain; the two conditions overlap constantly and the insole should be chosen for the foot, not the diagnosis.

A tender lump in the arch deserves an examination before choosing an insole. One possible cause is a plantar fibroma, but touch alone does not establish the diagnosis. If a nodule is painful, padding or an accommodative orthotic may be fitted to avoid direct pressure on it. That is different from saying that all arch support is wrong for every foot with a fibroma.

3. Heel cup depth

The most underrated feature for this specific condition. A deep cup with firm walls holds the heel fat pad under the bone and stops the heel sliding sideways in the shoe. Put the insole flat on a table and look at it from the side: you want walls, not a saucer.

4. Volume — will it fit in your shoe?

Most abandoned insoles were abandoned because the shoe became too tight, not because they did not work. A full-length insole needs the shoe’s factory insole to come out, and a heel cup adds height at the back. High-volume models (Superfeet Green, Spenco Total Support Max) want a roomy trainer, hiking boot or work boot; low-profile models (Currex RunPro, the Birkenstock Blue Footbed) go in dress shoes and racing flats. Every shoe we review gets an Orthotic Volume Rating for exactly this question — how much of a device it will accept with the stock insole out — and the reviews are the place to check before you buy a shoe to put an insole in.

The insoles worth shortlisting for plantar fasciitis

Specifications are the manufacturers’ own and are attributed as such; we have not measured shell stiffness, arch height or heel-cup depth on these yet, and none carries a score. Price links go to Amazon and may earn us a commission at no cost to you; it does not change which insoles are listed.

PowerStep Pinnacle — the sensible first purchase

PowerStep describes the Pinnacle as a full-length insole with a “firm but flexible” polypropylene shell, a neutral (moderate) arch, a deep heel cradle and two layers of cushioning on top, sold in twelve sizes with a trim-to-fit toe, at $54.95. The brand’s own claim is relief of plantar fasciitis and mild to moderate pronation. In clinic it is the insole we name first because it is the one people keep wearing: the arch is supportive without being a shock, the cup is deep, and it is stocked almost everywhere so a worn pair is easy to replace. We have compared it directly against its siblings in Pinnacle vs ProTech vs SlimTech and against Currex in Currex vs PowerStep. Skip it if you have a rigid, high arch that has never tolerated a moderate support — go firmer — or if your shoes are shallow and the factory insole is glued in; the Pinnacle needs that insole out.

PowerStep Pinnacle Maxx — for the heel pain that comes with overpronation

PowerStep lists a firm but flexible polypropylene shell and a 2° medial heel post for the Pinnacle Maxx. Medial means the inside of the heel, not the outside. The brand markets the added post for moderate-to-severe overpronation and flat feet. Those features make it an option to assess, rather than proof that inside-ankle pain or shoe wear identifies the right device. Skip it if the posting feels uncomfortable or pushes you into an awkward position; have the fit checked if foot posture or symptoms are uncertain.

Superfeet Green — the deepest heel cup and the firmest shell

Superfeet now sells the Green as “All-Purpose Support High Arch”, at $59.95: a high-arch shape, a deep heel cup, a polypropylene stabiliser cap under the heel and arch, high-density closed-cell foam, and a high-volume profile meant for roomy footwear such as hiking boots and running shoes. Superfeet quotes a working life of twelve months or 500 miles. It is the reference insole for a high, well-defined arch with heel pain, and the deep, structured cup is the best in this list for containing the heel fat pad. It is also the one most often returned by people with a lower arch, who feel the support as a lump. Read our Currex vs Superfeet comparison if you are choosing between the two. Skip it if your arch is flat or flexible, or your shoes are low-volume — this needs room.

Tread Labs Pace — when you want the arch height matched to your foot

Tread Labs lists the Pace at $80, usually $70 direct (Amazon sells the current version as the Pace 2), in four arch heights — low, medium, high and extra high, chosen from a wet footprint — with what it calls “extra firm medical-grade support”, a two-part design in which the moulded arch support is separate from a replaceable top cover, and a guarantee that the support will be replaced if it ever breaks or loses shape. For plantar fasciitis the appeal is the choice of height: a support that actually meets your arch is the whole game, and this is the only prefabricated insole here that lets you pick from four. It is firm, and it is meant to be. Skip it if you want a soft first insole or cannot be bothered to measure; a mismatched height in a firm shell is worse than a moderate one in a semi-rigid shell.

Currex RunPro — for running shoes with no room

Currex states a 4 mm profile, three arch heights (low, medium, high) chosen with an at-home fitting guide, a “fully decoupled heel” with extra heel cushioning and a flexible arch shell it calls dynamic — the arch bends with the foot rather than holding it still — at $59.95. The brand says the insole is “independently tested to reduce plantar fascia strain and forefoot pressure”; we have not seen the test, so treat that as a claim rather than a finding. This is the insole for a runner with early plantar fasciitis whose shoes are already snug: it goes where the Pinnacle and Superfeet will not fit. It is also the least supportive of the full-length insoles here, which is the trade. Skip it if your pain is severe or you are heavy; the flexible shell gives a stiff fascia too little to lean on.

Spenco Total Support Max — structure with more cushioning on top

Spenco describes the Total Support Max, $49.99, as a firm multi-density design — a stiffer pod under the arch to slow overpronation and softer pods at the heel and forefoot to absorb landing — with a deep heel cup and a metatarsal arch that lifts the ball of the foot, meant for running, walking, work shoes and boots. It is the choice for the person who needs a real arch and heel cup but finds the Pinnacle or Superfeet too hard underfoot, and for anyone whose heel pain comes with ball-of-foot pain, because of the metatarsal dome. It is thick. Skip it if your shoes are anything other than roomy, or if you dislike a bump under the forefoot — some people never adjust to a metatarsal pad.

Tuli’s Heavy Duty Heel Cups — the heel-only option, and the first thing to try when it is too sore for an arch

A heel cup rather than a full insole: Tuli’s describes a multi-cell cushioning design for heel pain, including Sever’s disease. It provides a heel-only option when arch support is uncomfortable, but it still adds volume and will not fit every shoe. A heel cup and a full insole are alternatives to assess; there is no validated rule that an acutely sore heel must start with one and progress to the other. Skip it if it crowds the shoe, slips or increases symptoms.

Dr. Scholl’s Plantar Fasciitis Pain Relief Orthotics — the budget one, and what it is not

Dr. Scholl’s describes these as trim-to-fit, full-length orthotics with foam cushioning, supportive arch contour and a cushioning heel cup. The brand claims immediate pain relief and reduced morning pain; those are manufacturer claims, not results of our testing. They remain a budget option to assess for fit and comfort. Skip them if they increase symptoms or do not fit securely. The published description alone does not establish that they are clinically inferior to the shelled products above for heavier people, prolonged standing or a recurrent episode.

Birkenstock Blue Footbed — for dress shoes and anything shallow

Three-quarter length, cork and latex on a firm base, with Birkenstock’s contoured arch and a shallow heel cup, sold to go under the existing insole in shoes that cannot take a full-length device — loafers, dress shoes, flats. It is the only thing on this page that puts a firm arch into a shoe with no room, and it is what we suggest for the office half of a plantar-fasciitis day. Skip it if you need a deep heel cup; the Blue is about the arch, not the heel, and a Tuli’s cup in the same shoe may do more for point heel pain.

Heel cup or full-length insole?

A heel cup mainly provides heel cushioning, while a full-length insole may add arch support and change loading elsewhere. Either can be considered as part of a broader plan. Choose what fits the shoe and is comfortable; there is no established requirement to start with a cup for one or two weeks and then add a full insole. Pain location alone does not prove that one treats the cause and the other only treats the symptom.

Insoles for heel spurs

If an X-ray has shown a heel spur, the insole advice on this page does not change, because the spur is very rarely what hurts. The American College of Foot and Ankle Surgeons’ consensus statement on heel pain puts it plainly. In most cases heel pain is a soft-tissue disorder, and a spur is most likely not the cause. The presence of a spur does not generally change treatment. The figures behind that are striking. About six in ten people with heel pain have a spur, but so do 16 to 27 per cent of people with no heel pain at all in the studies the panel reviewed, and the size or shape of a spur does not track how much it hurts.

What helps a painful heel with a spur is what helps plantar fasciitis without one.

A heel cup. It keeps the heel’s fat pad thick under the bone and cushions the tender point. In a 1999 multicentre trial of 236 people, silicone, rubber and felt heel inserts combined with stretching improved more people at eight weeks than stretching alone or a custom orthotic. With the three inserts, 95, 88 and 81 per cent improved, against 72 per cent with stretching alone and 68 per cent with the custom device.

Arch control. A firm-shelled full-length insole from the shortlist above reduces the pull of the fascia where it attaches to the heel. The heel-cup-first, full-insole-second sequence above applies unchanged.

Cushioning or a cut-out? A soft gel pad cushions but does nothing for the strain on the fascia; see why the gel insole disappoints, above. A cut-out, which is a horseshoe or “donut” pad with a hole under the tender spot, takes pressure off the point that hurts. It treats pressure, not pull, so it belongs alongside a heel cup and arch support rather than instead of them.

When to see a podiatrist rather than keep shopping:

• heel pain that started with a fall or a jump, which needs an X-ray for fracture;
• numbness, burning or tingling, which points to a nerve;
• pain in both heels together with other joint pain or morning back stiffness, which can be an inflammatory arthritis;
• no improvement after eight weeks of a good insole, stretching and sensible shoes.

A spur on an X-ray is not, on its own, a reason for surgery. Our heel spurs guide explains what actually hurts.

Over-the-counter or custom orthotics?

A well-fitting prefabricated insert is often a reasonable starting option. Trial evidence and the 2023 guideline do not establish a consistent pain-relief advantage for custom devices over prefabricated ones. Either may be used alongside other treatment. The ACFAS consensus says selection depends on factors such as deformity, activity and response to an earlier device; it does not impose a universal six-week wait before a custom orthotic.

Custom orthotics may be useful when a prefabricated device cannot accommodate the foot or the required support. Recurrent or persistent symptoms should prompt reassessment of diagnosis, fit and the broader treatment plan; more than two episodes or a fixed six-to-eight-week interval does not automatically require a custom device. Reduced sensation or diabetes-related foot risk calls for professional assessment of skin, pressure and footwear, with the appropriate device selected for that risk.

Fitting: the part people skip

1. Take the factory insole out and use it as the trimming template for any full-length insole. Trim the toe only; never the heel or arch.
2. Check the heel sits in the cup with the shoe laced. If the heel rides up the back wall, the insole is too long for the shoe or the shoe is too shallow.
3. Allow a comfortable adjustment period. Follow the product instructions and increase wear gradually if appropriate. Do not force through pain. Persistent soreness, rubbing, numbness or pressure marks need a fit check; the duration of discomfort alone cannot diagnose an arch as too high.
4. Check the fit in each shoe. Move the insole between compatible shoes or use another correctly fitted pair if convenient. A device that fits one shoe may crowd another. Missing it in one pair does not establish that treatment has been halved.
5. Replace it when the shell softens or the heel cup flattens — six to twelve months for most, longer for the two-part designs with a replaceable cover.

What to do alongside the insole

The insole is the passive half of treatment. The active half is what the guideline recommends most strongly: stretch the calf against a wall or off a step for thirty seconds, several times a day, and stretch the fascia itself by pulling the toes back with your hand for ten seconds, ten times, before the first steps in the morning. Tape the arch for the first few weeks if you are on your feet all day. For consistent first-step morning pain, discuss a one- to three-month night-splint program with your clinician; the 2023 guideline does not require a six-month wait. And fix the shoes: a stiff heel counter, a sole that does not fold in the middle and a slight heel drop do for the whole foot what the insole does inside it. Our plantar fasciitis shoe guide ranks shoes on exactly those features, with slippers and sandals for the hours you are not in trainers — going barefoot on hard floors at home undoes a surprising amount of a good insole’s work.

Who should skip over-the-counter insoles

• Reduced sensation in the feet — including diabetes with neuropathy or unexplained numbness — needs professional assessment before selecting or modifying an insert. Check pressure, skin and shoe fit. Some people need therapeutic or custom devices, but reduced sensation alone does not establish that every prefabricated insert is unsuitable.
• Heel pain with numbness, tingling or burning, or persistent pain at rest, deserves assessment for nerve involvement or another cause. These symptoms do not establish a diagnosis by themselves or prove that an insert cannot help. See our neuropathy guide and get the symptoms examined.
• Heel pain in a child or young teenager is usually Sever’s disease of the growth plate, not plantar fasciitis. A heel cup helps; a high adult arch support does not, and the diagnosis should be confirmed.
• A rigid, fixed deformity — a stiff flat foot, a severe bunion, a cavus foot — that no prefabricated shape will match. This is custom-orthotic territory.
• Heel pain after trauma or a rapid increase in activity may need assessment for a fracture or another injury. A painful side-to-side squeeze is not a diagnosis. See our stress fracture guide and seek an examination; early stress injuries may not show on an X-ray, and further imaging may be considered.

What the research actually supports — and where it stops

The 2023 heel-pain guideline separates two questions: orthoses used alone versus controls, and custom versus prefabricated devices. It found small to no short-term benefit from orthoses as a standalone treatment and advises against using them alone for short-term pain relief. It also describes broadly similar outcomes for custom and prefabricated orthoses, with limited evidence identifying an optimal material or design.

What it does support is orthoses combined with other treatment, which it grades C. Its strongest grade, A, goes to something with no price tag attached at all: foot taping, rigid or elastic, alongside physical therapy, for short-term improvements in pain and function.

The practical reading is unglamorous and worth the money it saves you. The insole is a component of a plan, not a cure on its own, and over the first three months the expensive custom device has not been shown to beat a good off-the-shelf one. That is the opposite of how insoles are usually sold, and it is exactly why this page ranks them on shell stiffness, heel-cup depth and arch height rather than on what they cost — and why the cheapest pick here is not a compromise.

Source: Koc TA Jr, Bise CG, Neville C, Carreira D, Martin RL, McDonough CM. Heel Pain — Plantar Fasciitis: Revision 2023. Journal of Orthopaedic & Sports Physical Therapy, 2023;53(12):CPG1–CPG39. doi:10.2519/jospt.2023.0303

Hiking shoes are unusually good carriers for a device, because they are deeper than trainers and the footbed lifts out — see hiking shoes for plantar fasciitis.

Frequently asked questions

Do insoles actually cure plantar fasciitis?

Insoles may help some people as part of a broader treatment plan. The 2006 trial found a small short-term function benefit for the tested orthoses; pain differences were uncertain, and no between-group benefit was detected at twelve months. That does not guarantee a cure or identify the best commercial product.

Superfeet or PowerStep for plantar fasciitis?

PowerStep Pinnacle remains the first option on this shortlist, with its moderate arch profile and semi-rigid support. Superfeet Green, now called All-Purpose Support High Arch, has a higher arch profile and is intended for roomy to moderate-fitting shoes with removable insoles. No comparative clinical evidence cited here shows that either brand is better for plantar-fasciitis pain or tolerated by more people from the first day. Choose the device that fits comfortably as part of the wider treatment plan.

Are heel cups or full insoles better for plantar fasciitis?

A heel cup offers heel cushioning; a full insole may also provide arch support. Either may help some people as part of a broader plan. Choose by fit, comfort and clinical needs, rather than assuming a cup fits every shoe or that everyone must progress to a full insole within two weeks.

How long before an insole helps?

Response varies by device, fit, diagnosis and the other treatment being used. There is no reliable days-versus-two-to-six-weeks timetable for different pain locations. If symptoms persist, worsen or interfere with normal activity, seek assessment rather than waiting for an arbitrary deadline or assuming that a custom device is the next required step.

Can I put these in running shoes?

Yes, with the factory insole out, if the shoe has the volume. Neutral cushioned trainers usually do; racing flats and low-volume trainers usually do not, which is where the Currex RunPro earns its place. Check the Orthotic Volume Rating in our reviews before buying a shoe you plan to put a device in.

Do I need custom orthotics?

A well-fitting prefabricated device may be a reasonable option, and custom orthotics are not consistently better for plantar-fasciitis pain. A custom device may be appropriate when fit, deformity or a specific support need calls for it. Neuropathy, recurrence or persistent pain warrants reassessment, rather than an automatic custom prescription after a set number of episodes or weeks.

What we are testing next

The PowerStep Pinnacle and Superfeet Green are first in the insole queue: shell stiffness under a fixed load, arch height and heel-cup depth with calipers, thickness at heel and forefoot, weight, and how much of each shoe’s Orthotic Volume Rating they consume. When those numbers exist this page will say so, in the table above, labelled measured.

Related guides & shoe pages

• Best shoes for plantar fasciitis — the features that matter and the shoes analysed
• Best insoles for flat feet
• Best insoles for standing all day
• Best insoles for work boots
• Best insoles for supination and high arches
• Every insole guide and comparison
• Currex vs PowerStep
• PowerStep Pinnacle vs ProTech vs SlimTech
• Heel spurs: what actually hurts
• How we test — and what the Orthotic Volume Rating measures
• Morton’s neuroma insoles and metatarsal pads — which pad, where it goes, and how to fit it

Correction — 29 September 2026: We corrected the summaries of the 2023 heel-pain guideline and the 2006 orthoses trial, including the night-splint indication and the distinction between pain and function results. We also removed wording that overstated what the trial established about sham devices or recovery. These edits do not represent new product testing.

Sourced, not guessed

Reviews for Plantar Fasciitis

Individual shoe pages state their evidence tier, published measurements and who should skip them.

Dansko

Dansko XP 2.0

Spec Analysis

Occupational clog with a removable dual-density footbed and slip-resistant outsole — not yet tested.

$165Not scoredRegular and Wide by style

Orthofeet

Orthofeet Coral

Spec Analysis

Extra depth, published quarter-inch removable insole, widths A to 4E depending on colour, 15.7 mm drop — not yet tested.

$119Not scoredW: A/B/D/2E/4E

Skechers

Skechers GO WALK Arch Fit 2.0

Spec Analysis

Removable Arch Fit insole, hands-free entry, APMA Seal on some styles — not yet tested.

Not scoredStandard and Wide by style; X-Wide…

All Plantar Fasciitis shoes

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