How Insoles for Plantar Fasciitis Can Help You: Mom Tip Tuesday

mother with bob bob double jogging stroller and insoles for plantar fasciitis in her acisics shoes.

Plantar fasciitis is a common foot condition that can cause intense heel pain, making it difficult to carry out daily activities. Fortunately, there are various treatment options available, and one effective solution is the use of shoe inserts, also known as orthotics. In this post, we’ll explore what plantar fasciitis is, its causes, and symptoms, and how insoles can provide much needed relief.

Understanding Plantar Fasciitis

Plantar fasciitis is a condition characterized by inflammation and irritation of the plantar fascia, a band of tissue that runs along the bottom of your foot. This crucial structure supports the arch of your foot and acts as a shock absorber when you walk or run. When the plantar fascia becomes strained or damaged, it leads to pain and discomfort.

Causes and Symptoms

Several factors can contribute to the development of plantar fasciitis:

  1. Overuse:
    Engaging in activities that place excessive strain on the feet, like long-distance running, walking, or standing for extended periods, can lead to plantar fasciitis.
  2. Foot Mechanics:
    Abnormal foot alignment or arch issues can increase the risk of developing this condition.
  3. Improper Footwear:
    Wearing unsupportive or ill-fitting shoes can exacerbate plantar fasciitis symptoms.

Common symptoms include:

  • Sharp, stabbing pain:
    Most often felt in the heel and usually most intense with the first steps in the morning.
  • Pain after periods of rest:
    The discomfort may decrease as you move around but can return after sitting or standing for a while.
  • Foot stiffness:
    Your foot may feel stiff and tight, especially after waking up or sitting for extended periods.

How Insoles for Plantar fasciitis can help you

Shoe inserts, also known as orthotics or insoles, can provide significant relief for individuals dealing with plantar fasciitis. Here’s how they work:

  1. Arch Support:
    Orthotic inserts are designed to support the natural arch of your foot. This helps distribute weight more evenly and reduces strain on the plantar fascia.
  2. Shock Absorption:
    Many inserts include cushioning materials that absorb shock when you walk or run, reducing the impact on your feet.
  3. Improved Foot Alignment:
    Some inserts correct foot alignment issues, addressing the root causes of plantar fasciitis.
  4. Even Pressure Distribution:
    Orthotics can help evenly distribute pressure across your foot, reducing localized stress on the plantar fascia.
Picture of shoe using insoles for plantar fasciitis

Choosing the Right Inserts

When considering shoe inserts for plantar fasciitis, it’s essential to select the right type for your specific needs. Here are a few tips:

  1. Custom vs. Off-the-Shelf:
    Custom orthotics are tailored to your unique foot shape, providing optimal support. However, over-the-counter inserts can still offer relief for many individuals.
  2. Material:
    Look for inserts made from high-quality materials that offer both comfort and durability.
  3. Proper Fit:
    Ensure your shoe inserts fit comfortably inside your footwear without causing crowding or discomfort.


Plantar fasciitis can be a painful and persistent condition, but it doesn’t have to control your life. Shoe inserts, with their ability to provide arch support, shock absorption, and improved foot alignment, offer a practical and affordable solution for managing this condition. However, it’s essential to consult with a healthcare professional or podiatrist for personalized advice and to rule out any other underlying issues. I’m able to maintain an active lifestyle using my insoles. With the right inserts and a comprehensive treatment plan, you can take significant steps towards walking pain-free once again. Watch my YouTube here for how inserts have helped me when training.

mother with BOB jogging stroller in front of columbia riverfront trail

This post contains some affiliate links. There is no extra cost to you but you’ll be supporting the Winefam. This article is not medical advice.

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