%20(2).png)
2025 Update: Best Insoles for Plantar Fasciitis & Real Pain Relief
- Dawn Chambers, PT, DPT
- Mar 14, 2023
- 9 min read
Updated: May 31
Struggling with arch pain, stabbing heel discomfort, or foot fatigue that won’t quit? The right insole can make a real difference, without spending hundreds on custom orthotics. This guide breaks down the 7 best insoles for plantar fasciitis in 2025, backed by clinical insights and expert picks for real, lasting relief.
⭐ Editor’s Note: This post was updated for 2025 to reflect the most current research, product reviews, and expert insights.
Best Insoles for Plantar Fasciitis That Actually Work (No Custom Orthotics Needed)
Thankfully, you don’t have to do anything drastic to stop your foot pain.
Let’s talk about those steps, along with some of the best insoles for plantar fasciitis that you can wear to help you stay on your feet.
Best Insoles for Plantar Fasciitis: What to Look For and Why It Matters
Not all insoles are created equal—especially when it comes to plantar fasciitis. The key is to look for evidence-based features that target the cause of your heel or arch pain, not just cushion the symptoms. Clinical research supports several essential design elements:
Full-length coverage helps distribute pressure evenly across the foot, reducing localized stress on the plantar fascia.
Firm, structured arch support promotes alignment and reduces overpronation or collapse in flat feet, while offering stability for high arches.
Deep heel cups stabilize the heel and limit excessive motion that can worsen plantar fascia strain.
Shock-absorbing materials—especially carbon fiber or EVA foam—reduce impact forces and improve comfort with every step.
Choosing the right insole means balancing support, fit, and function. For most people, a medium arch option works well unless you have a known flat or high arch. All of the insoles below are available in multiple arch heights to suit your foot type and activity level.
What is Plantar Fasciitis?
Plantar fasciitis* is one of the most common foot conditions, and it happens when the plantar fascia become inflamed.
The plantar fascia is a tough band of tissue that connects your heel bone to the ball of your foot. It runs across the bottom of your sole, and provides support for the arch when you’re standing and walking. When it becomes inflamed, you’ll experience intense heel and arch pain.
When you stand or walk, your plantar fascia comes under stress, maintaining the shape of your foot as you put weight on it. This is particularly acute when you take a step and put weight on the ball of your foot.
Normally, the foot works like a well-oiled machine. But over time, the plantar fascia can lose elasticity and become inflamed. This can be exacerbated by many causes, including:
A recent increase in activity, such as a new exercise regimen
Walking or running on hard or irregular surfaces
Footwear with poor arch support
Carrying excess weight
The shape of your foot
Other medical conditions that cause inflammation, such as rheumatoid arthritis
Tips For Home Plantar Fasciitis Relief
Want to manage your Plantar Fasciitis pain at home? Here are some proven, effective methods.
Over-the-Counter Heel Cushions/Insoles
If you watch a lot of TV ads, you probably think you need custom orthotics to manage your plantar fasciitis pain. These orthotics can cost hundreds of dollars, compared to as little as $10 for an over-the-counter orthotic.
Thankfully, there’s no need to invest a small fortune in your orthotics. According to a March 2018 study,* custom orthotics offer no statistically significant advantage over off-the-shelf versions.
So go ahead and drop a few dollars on some plantar fasciitis insoles or heel cushions. Scroll down for some suggestions!
Maintaining a Healthy Body Weight
If you’re overweight or obese, all of that weight is being supported by your feet. This puts excess stress on your soft tissues and can cause plantar fasciitis.* Losing weight can help to alleviate the symptoms.
Limiting High-Impact Activities Until Symptoms Improve
Running, jumping, and other high-impact activities all put direct stress on your plantar fascia.* Not only that, but they can cause your calf muscles to tighten, which worsens plantar fasciitis symptoms.
Wearing Supportive Shoes
One of the best things you can do to relieve plantar fasciitis is to wear good supportive footwear.* Avoid wearing high heels, cowboy boots, and other impractical shoes. If you’re walking on a hard surface, don’t go barefoot.
This last part can be challenging if you have a hardwood floor. Keep some athletic shoes by your bedside so you can slip right into them in the morning. And make sure to buy new sneakers frequently so they don’t lose support.
See a Physical Therapist
Every case of plantar fasciitis is different. The causes – and solutions – will largely depend on your lifestyle, needs, and the quirks of your own body.
This means you can only get so far by taking advice from the internet. If you want to get personalized advice, visit a physical therapist. They can help you find exercises and solutions that are ideal for you. And depending on your insurance, they can be surprisingly affordable.
Stretches
Since plantar fasciitis is a soft tissue problem, stretching can go a long way toward relieving the related foot and heel pain. Here are a couple of good stretches you can try.
Standing Gastrocnemius Stretch
To do a standing gastrocnemius stretch, start by standing three feet from a wall. Then take one step forward with your right foot, while leaving your left foot planted.
Next, put both of your hands flat on the wall, and bend your right knee. Lean forward as far as you can while keeping your left heel on the floor, and hold for 30 seconds. Do this two to three times, then switch sides and repeat the process.
Standing Soleus Stretch
A standing soleus stretch starts similarly to the standing gastrocnemius stretch. Start three feet from your wall, plant your right foot one step forward, and place both hands on the wall.
Bend both of your knees, keep both heels on the floor, and lean forward as far as you can. Hold the position for 30 seconds, and do this two to three times. Then switch sides and repeat the stretch.
Self-Massage With Golf Ball
Relieving plantar fasciitis pain doesn’t have to require specialized equipment. In fact, you can get excellent results with a simple golf ball. The nice thing about this massage is that you can do it pretty much anywhere, such as during your lunch break, or while you’re watching TV in the evening.
Start by sitting in a chair, with both of your feet firmly planted on the floor. Then put a golf ball under the ball of one foot, and roll your foot forward over it to your heel bone. Press down firmly; it should be uncomfortable, but it shouldn’t cause serious pain. Repeat the process with your other foot.
7 Best Insoles for Plantar Fasciitis Pain
The right insole can offer powerful relief without the need for expensive custom orthotics. Based on the latest clinical research and practical insights from the field, here are six expertly selected insoles for plantar fasciitis—organized by tier so you can find the best fit for your lifestyle and needs.
Most insoles on this list are available in different arch profiles to match your foot type—low, medium, or high. If you're not sure, the majority of people do best starting with a medium arch, unless you’ve been told you have flat feet or high arches by a clinician.
Tier 1: Advanced Support for High-Demand Needs
These insoles provide top-level support and materials—ideal for those with chronic plantar fasciitis, high arches, or who need maximum structure for performance or recovery.
Best for: Athletes, high-demand users, or those needing ultra-firm arch control
Material: 100% carbon fiber base + EVA foam top layer
Tread Labs Dash Insoles are engineered for durability and biomechanical performance. Designed with a rigid carbon fiber base, they offer maximum arch support and motion control—ideal for individuals with high arches or persistent plantar fasciitis pain. The interchangeable EVA top layer adds comfort while maintaining structural integrity. Available in multiple arch heights, these insoles cater to a range of foot types and activity levels.
Best for: Active individuals—available in multiple arch heights to match flat, neutral, or high arches
Material: EVOLyte® carbon fiber composite + closed-cell foam
These insoles combine lightweight performance with firm, structured support. The carbon fiber-reinforced base keeps the arch stable while reducing stress through each stride. With deep heel cups and a slim profile, Superfeet Run Support works well in athletic shoes and delivers relief without bulk.
Tier 2: Reliable Everyday Support
These insoles strike a balance between comfort and support. Ideal for individuals with mild to moderate plantar fasciitis or those who are on their feet for long hours.
Best for: Flat feet, mild overpronation, long workdays
Material: Dual-density EVA foam + semi-rigid arch support shell
A podiatrist favorite, PowerStep Pinnacle offers a well-rounded insole that provides structured support with a deep heel cup and neutral arch. The cushioning is ample without feeling bulky, making this a go-to for those who spend long hours on their feet. It’s also ideal for slipping into work or walking shoes for all-day comfort.
Best for: Those seeking a semi-custom feel with heat-moldable support
Material: Moldable EVA foam
SOLE’s Performance Medium Insoles adapt to your foot shape through body heat or home heat molding, offering a personalized fit without the price tag of custom orthotics. They promote proper alignment and reduce stress on the plantar fascia. With a medium-profile design, these work in a wide range of footwear types.
Best for: Active users, runners, or individuals with dynamic support needs
Material: Multi-layer EVA + Poron® inserts
Currex RunPro insoles are designed for performance and motion control, with flexible arch support that adapts to foot motion. The deep heel cup stabilizes the foot, while Poron® cushioning absorbs impact and reduces fatigue. These are a strong choice for those balancing support and mobility.
Best for: Heavier users, long shifts on hard floors, or anyone seeking a softer feel without losing arch support
Material: High-rebound open-cell memory foam + semi-rigid arch support
Available in: Trim-to-fit sizing (recommended for medium to high arches)
PerseveranX insoles are designed for all-day comfort under pressure. Built with breathable, high-resilience foam inspired by NASA-grade technology, they offer soft cushioning that compresses just enough to reduce foot fatigue—especially helpful if you’re on your feet for 8+ hours or carry more body weight. A deep heel cup and semi-rigid arch help maintain alignment without feeling overly stiff. It’s a strong option for those who want support, but find firmer insoles too hard.
Tier 3: Budget-Friendly Relief
Best for: Budget-conscious users, mild plantar fasciitis, general heel pain
Material: PU foam + gel heel + plastic arch support base
Dr. Scholl’s orthotics offer accessible relief for everyday discomfort. The design includes a contoured heel cup and reinforced arch, with gel padding that reduces pressure during walking or standing. While not as durable or structured as higher-tier options, they are widely available and effective for short-term or light-use scenarios.
Frequently Asked Questions: Best Plantar Fasciitis Insoles, Arch Support & Foot Pain Relief
Do plantar fasciitis insoles actually work?
Yes. Research shows that insoles with firm arch support and heel stabilization significantly reduce pain in people with plantar fasciitis. One study found that prefabricated orthotics were just as effective as custom ones for long-term relief.
What makes an insole good for plantar fasciitis?
Effective insoles share a few key features:
Full-length construction to spread pressure across the foot
Structured arch support to reduce strain on the plantar fascia
Deep heel cups to limit motion at the heel
Shock-absorbing materials (carbon fiber, EVA, polyurethane) to reduce impact
Is carbon fiber better than EVA or memory foam?
Carbon fiber provides rigid support and is best for athletes or those with chronic plantar fasciitis.EVA foam is softer and better for general all-day wear. Both are effective—it depends on the severity of symptoms and activity level.
How do I choose the right arch height?
Low arch (flat feet) → Choose a low arch model
Neutral arch (most people) → Start with a medium arch
High arch (rigid foot) → Use a high arch insoleMost quality insoles are available in multiple arch types. When in doubt, start with medium.
Do heel cushions work as well as full insoles?
Not really. Heel cushions may feel good temporarily, but they don’t support the arch or distribute pressure. Full-length insoles with arch support are more effective for lasting plantar fasciitis relief.
Can I wear plantar fasciitis insoles in any shoe?
They work best in supportive footwear—sneakers, walking shoes, or work shoes with removable insoles. Avoid pairing them with flat, unsupportive shoes or worn-out footwear, which can cancel out their benefits.
Final Thoughts
As you can see, there are many ways to relieve pain associated with plantar fasciitis, and most of them are cheap or free. From stretches to lifestyle changes, you can address your intense heel pain without leaving your home.
One of the best solutions is to find the best insoles for plantar fasciitis. A reinforced arch and deep heel cup can save you a trip to the foot and ankle surgeon. Without the stabbing pain caused by plantar fasciitis, you’ll be free to enjoy your life again.
Comments