How Insoles and Orthotics Relieve Plantar Fasciitis Pain
|
|
Time to read 7 min
If you experience pain in your heel when you first get up in the morning or when you get up after sitting for a while, you may have plantar fasciitis. The name of this common condition comes from the plantar fascia, the tissue that runs the length of the bottom of your foot, starting at your heel and ending at the base of your toes. Because the plantar fascia supports the arch and absorbs stress as you walk, stand and perform other activities, reducing stress on the plantar fascia may help alleviate pain.
While there are a variety of treatments available for plantar fasciitis, insoles and orthotics are an effective, noninvasive and conservative approach for addressing this common condition.
How Do Orthotics Help Plantar Fasciitis?
Plantar fasciitis can develop when repeated stress places too much demand on the plantar fascia. There are many potential causes of plantar fasciitis. Long periods of standing or exercising can put stress on the feet and increase the risk of plantar fasciitis. Wearing shoes without enough support or going barefoot can also increase the likelihood of developing the condition.
Insoles and orthotics may help manage plantar fasciitis symptoms by providing additional support and cushioning. There are differences and similarities between insoles and orthotics, but regardless of which shoe insert you choose, both are designed to provide additional arch support and cushioning in order to improve comfort and reduce painful impacts.
Orthotics for plantar fasciitis can help provide relief in several ways:
- Arch support: Targeted arch support can be beneficial for plantar fasciitis pain by helping reduce pressure and minimize overstretching of the plantar fascia. This can help the tissue heal.
- Cushioning: You've probably noticed that hard surfaces, such as concrete and hardwood floors, often cause more foot pain than grass, sand or soft carpet. Orthotics and insoles can provide extra cushioning to diminish stress on painful feet.
- Shock absorption: When you walk, run or engage in high-impact activities, your feet can take a pounding. The shock absorption featured in orthotics and insoles is designed to help reduce these pain-inducing blows.
- Pressure distribution: Orthotics and insoles can help balance weight across your entire foot so that it’s not concentrated in your heel.
What to Look for in Insoles for Plantar Fasciitis
The range of insoles available for sale is broad and can be overwhelming, and not every insole is designed to help with plantar fasciitis. Look specifically for features that help address plantar fasciitis pain:
- Targeted arch support: Look for insoles and orthotics that provide arch support to direct pressure away from the plantar fascia. Arch support can also promote proper alignment.
- High quality cushioning: In order to be effective, insoles and orthotics should feature exceptional cushioning to protect the feet against pressure that can aggravate the plantar fascia.
- Shock absorption: Look for an insole or orthotic featuring shock-absorbing qualities. The insert should accommodate your arches and minimize stressful impacts when you walk or engage in other types of activities that put pressure on your feet.
How to Use Orthotics for Plantar Fasciitis
Once you've chosen the right orthotics or insoles for plantar fasciitis pain, it’s important to use the inserts correctly. Follow the tips below for best results:
Start slowly: Insoles and orthotics can introduce a big change for your feet, and you’ll need to give yourself time to adjust. Start by wearing your orthotics or insoles for just an hour or two on the first day. Gradually add another hour or two each day following until you can wear them comfortably all day long. It's normal to feel a little sore in the first week or two. However, if you feel pain, stop wearing them immediately. Contact your healthcare provider if the pain persists.
Combine with good shoes: Purchase high-quality shoes that are designed specifically for your activity. For example, choose a specialized running shoe if you are planning to go jogging. Be sure to choose a shoe with removable insoles. This allows you to replace them with your new orthotics or insoles for plantar fasciitis pain.
Be consistent: Once you're through the initial break-in period, wear the orthotics or insoles as much as possible and as soon as you get up in the morning. Try not to go barefoot, even around the house.
Replace insoles and orthotics regularly: Over-the-counter insoles last around six to twelve months. Custom-made orthotics may last up to several years. It’s important to inspect your inserts regularly. If you notice breaks, tears or other signs of damage or wear, replace them.
Be sure to follow any additional product-specific information that comes with your orthotics or insoles.
Do Orthotics Work Best with Other Plantar Fasciitis Treatments?
Orthotics and insoles generally work best when combined with other strategies, such as:
- Rest
- Ice
- Stretching and strengthening exercises
- Night splint or sleeve, such as Dr. Scholl's® Plantar Fasciitis & Achy Feet Relief Arch Support Sleeve
Avoid walking barefoot or wearing uncomfortable shoes that don’t have adequate padding and arch support.
When to Consider Professional Guidance
Prefabricated insoles can be an effective solution for some people who have plantar fasciitis. However, if your over-the-counter inserts combined with other at-home strategies aren't delivering adequate relief, consider talking with your healthcare provider or a podiatrist.
A healthcare professional can also help if you're struggling to find comfortable insoles or have other issues that may cause complications, such as structural deformities, diabetes or arthritis. They can evaluate your symptoms, rule out other causes of foot pain and determine if custom orthotics or other treatments are appropriate.
Plantar Fasciitis Insoles & Orthotics FAQs
What is plantar fasciitis and how do I know if I have it?
Plantar fasciitis is a common condition that affects the plantar fascia, the tissue that extends along the bottom of your foot from heel to toes. You may have plantar fasciitis if you experience heel pain when you first get up in the morning or after sitting for extended periods. The pain may be sharp, or it may be a dull, aching pain. If you suspect plantar fasciitis, consult your healthcare provider for an accurate diagnosis.
How do insoles and orthotics relieve plantar fasciitis pain?
Insoles and orthotics may be helpful for plantar fasciitis pain. These shoe inserts work using four key mechanisms. Targeted arch support reduces pressure and minimizes overstretching of the plantar fascia. Cushioning reduces stress on painful feet, especially when standing or walking on hard surfaces. Shock absorption reduces pain-inducing impacts during walking, running and high-impact activities. Pressure distribution balances weight across your entire foot so it's not concentrated in your heel.
What features should I look for in insoles for plantar fasciitis?
Look for insoles featuring targeted arch support to direct pressure away from the plantar fascia and promote proper alignment. High-quality cushioning protects feet against pressure that can aggravate the plantar fascia. Shock-absorbing qualities minimize stressful impacts when you walk or engage in activities that put pressure on your feet.
How do over-the-counter orthotics compare to custom-made orthotics?
Over-the-counter orthotics typically cost anywhere from $20 to $60. They don’t require a medical professional, and they’re available for immediate purchase in stores and online. Custom orthotics cost roughly $200 to $800, require a doctor visit and digital scan or foot impression. There’s usually a wait time of approximately 2 to 4 weeks. Over-the-counter options may be appropriate for mild symptoms and initial treatment. Custom orthotics may be better for persistent or severe pain, and in cases where there are additional foot or health complications.
How long does it take to adjust to wearing orthotics?
Start by wearing your orthotics or insoles for just an hour or two on the first day. Gradually add another hour or two each day until you can wear them comfortably all day long. It's normal to feel a little sore in the first week or two. However, if you feel pain, stop wearing them immediately and contact your healthcare provider if the pain persists.
Can I use orthotics in any type of shoe?
Orthotics cannot be work in just any type of shoe. Choose shoes with removable insoles so you can replace them with your new orthotics or insoles. Purchase high-quality shoes designed specifically for your activity, such as specialized running shoes for jogging. The shoe should accommodate the orthotic or insole while providing adequate support and comfort.
How often should I replace my insoles or orthotics?
Over-the-counter insoles last approximately six to 12 months. Custom-made orthotics may last up to several years. Inspect your inserts regularly for breaks, tears or other signs of damage or wear. Replace them when you notice any signs of wear.
Should I wear orthotics all day, every day?
Once you're through the initial break-in period, wear your orthotics or insoles as much as possible and as soon as you get up in the morning. Try not to go barefoot, even around the house. Consistent use can help ease pain and may help reduce the risk of plantar fasciitis pain returning.
Do orthotics work better when combined with other treatments?
Yes, orthotics and insoles generally work best when combined with other strategies. Rest your feet when possible, giving them regular breaks from walking and standing. Try regular icing to reduce inflammation. Perform stretching and strengthening exercises to support the plantar fascia. Consider using a night splint or sleeve for additional pain relief. Avoid walking barefoot or wearing uncomfortable shoes that don't have adequate padding and arch support.
When should I see a doctor about my plantar fasciitis?
Consider talking with your healthcare provider or a podiatrist if your insoles or orthotics combined with other at-home strategies aren't delivering adequate relief. A healthcare professional can also help if you're unsure which shoe inserts are best for you, or you have other issues that may cause complications, such as structural deformities, diabetes or arthritis. The provider can evaluate your symptoms, rule out other causes of foot pain and determine if custom orthotics or other treatments are appropriate.
Explore Plantar Fasciitis Orthotic Insoles
Additional Resources
https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
https://orthoinfo.aaos.org/en/diseases--conditions/plantar-fasciitis-and-bone-spurs/
https://www.ncbi.nlm.nih.gov/books/NBK431073/
https://www.hopkinsmedicine.org/health/conditions-and-diseases/plantar-fasciitis
https://www.hss.edu/condition-list_plantar-fasciitis.asp
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8299327/
https://www.healthline.com/health/plantar-fasciitis
https://www.foothealthfacts.org/conditions/plantar-fasciitis
https://www.health.harvard.edu/pain/what-to-do-about-plantar-fasciitis
Gina Brock
Gina Brock is a seasoned copywriter, editor and content strategist with over 20 years of experience leading high-performing content production in the health and wellness space. As a healthy lifestyle advocate and former fitness instructor, she leverages her knowledge and experience to shape impactful content that resonates with wellness audiences. Gina is also a published novelist.