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lifestyle · for plantar fasciitis (heel pain)

Orthotic Insoles (Arch Supports)

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2018 systematic review and meta-analysis by Whittaker et al. in the British Journal of Sports Medicine (19 trials) found foot orthoses reduce plantar heel pain in the medium term (7-12 weeks), with prefabricated insoles performing as well as expensive custom devices.$25-$55 per pair, lasting 6-12 months

How to use

Choose a contoured prefabricated insole with firm arch support and a cushioned heel, and wear it in supportive shoes during all weight-bearing hours. Expect gradual relief over 4-12 weeks. Replace insoles every 6-12 months as the foam compresses. Pair with stretching for best results - trials show orthoses work best as part of a program, not alone.

How it works

Arch supports reduce strain on the plantar fascia by limiting arch collapse (navicular drop) during standing and walking, decreasing the repetitive tensile load at the fascia's heel attachment. Cushioning under the heel also disperses impact pressure over a wider area. Lowering cumulative daily strain gives the micro-torn tissue a chance to remodel.

Where to buy

Pharmacies, running stores, and online - Powerstep Pinnacle, Superfeet Green, and Tread Labs Pace are well-regarded prefabricated options.

Typical cost: $25-$55 per pair, lasting 6-12 months

Safety notes

New orthoses can cause arch soreness for the first 1-2 weeks; break them in gradually. People with diabetes, neuropathy, or poor circulation should have insoles fitted by a podiatrist to avoid pressure injuries. Rigid orthoses may aggravate very high-arched feet.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

PubMed - Whittaker et al. 2018

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.