Can Insoles Help Reduce Pain And Heal Plantar Fasciitis?

You have plantar fasciitis and you have heard that orthotics can help heal it. So you head to the chemist and buy a pair of soft, pillowy insoles, only to find the pain gets worse. What is going on? Can insoles really help heal the problem?

The Basics

• Whether orthotic inserts will heal your foot pain depends entirely on choosing the right kind; soft foam is often insufficient.
• Certain people are more prone to developing plantar fasciitis, particularly those with flat feet or high arches.
• The most effective way to relieve pain and prevent it from returning is to stop your arches from flattening by adding firm arch support to your footwear.
• We recommend insoles that offer medical-grade support, a precise fit that mimics your foot's contours, and a deep heel cup for stability.

Table of Contents

• What is Plantar Fasciitis?
• Who Gets Plantar Fasciitis?
• What Causes Plantar Fasciitis?
• Relieving Pain From Plantar Fasciitis
• What Are The Best Insoles For Plantar Fasciitis?

What is Plantar Fasciitis?

Your plantar fascia is a thick band of tissue that connects your heel bone to the base of your toes. You can feel your own plantar fascia by pulling your big toe towards your ankle and feeling the pronounced ridge that runs down the middle of your arch.

Plantar fasciitis is an inflammation of this band of connective tissue. When the band is overstretched, tiny tears occur on the surface of the fibrous tissue, leading to inflammation and pain. This pain usually occurs where the plantar fascia attaches at the centre of your heel bone.

It is one of the most common foot conditions globally, with 1 in 10 people experiencing this painful ailment at some point in their lifetime. The most common symptom is a stabbing pain on the bottom of your heel, which is often worse in the morning or after standing for an extended period.

Who Gets Plantar Fasciitis?

Plantar fasciitis is an overuse injury caused by chronic irritation and excessive strain. Certain groups are more prone to developing the condition:

• Runners and dancers: High-impact activities place significant stress on the plantar fascia, often leading to knee pain or shin splints if not managed.
• People who are overweight: Increased weight leads to more stress on the structures of the feet.
• Those who stand on hard surfaces: Standing on concrete or hard floors all day can strain the connective tissues.
• People with flat feet: When you have fallen arches, your plantar fascia overstretches every time you take a step.
• People with high arches: Rigid, high arches do not absorb shock well, causing the plantar fascia to take too much weight too quickly.

What Causes Plantar Fasciitis?

The plantar fascia works alongside the muscles and tendons of the foot to support your arch. When excessive forces cause the arch to collapse, injury occurs.

Basic Foot Biomechanics

In a normal step, your weight should transfer like this:

1. Your foot strikes the ground at the outside corner of the heel. Wear on your trainers at a 45-degree angle is normal.
2. Your weight moves to the centre of your heel, using the body's natural fatty pad.
3. Weight transfers along the outside of the foot until it reaches the ball of the foot.
4. The weight moves inward across the ball of the foot. This rolling motion is called pronation.
5. You push off from a spot just behind the second toe.

However, many people experience overpronation. This occurs when the foot rolls too far inward, causing the arch to stretch excessively and putting extreme stress on the plantar fascia. This also compromises the alignment of the ankles, knees, and hips.

Relieving Pain From Plantar Fasciitis

To relieve the pain and ensure it does not return, a three-pronged approach is most effective:

• Reduce inflammation: Use ice and anti-inflammatory medication as advised by a professional.
• Stretch and strengthen: Focus on the ankle, foot, and calf muscles to improve flexibility.
• Use orthotics: Address the cause by using firm inserts designed to take the pressure off your plantar fascia, allowing it to heal.

What Are The Best Insoles For Plantar Fasciitis?

Insoles relieve pain by limiting overpronation and reducing the tension on the tissue. To be effective, the best inserts should have these features:

• Firm, Structured Support: Soft foam or gel insoles often buckle under pressure. You need firm support to remove stress from the fascia.
• Great Arch Fit: Support only works if the arch height of the insole matches your foot. You should first determine your arch height to find the correct fit.
• Shock Absorption: A deep heel cup keeps the fatty pad centred beneath the heel, promoting natural shock absorption and improving stability.

Once you know your arch height, you can choose your inserts based on the shoes you wear. You may need different thicknesses depending on whether your footwear has removable liners. Consult a fitting guide to ensure the best result. With the right care and a pair of high-quality insoles, you can return to a pain-free life.