Best Insoles for Heel Pain: Gel, Orthotic, or Custom — Which Actually Works

Match your heel pain cause to the right insole

1. Plantar fasciitis — pain under the heel, worst with the first steps in the morning

• What works: semi-rigid orthotic insole with arch support and a deep heel cup.
• Key feature: the insole must hold the arch and prevent the plantar fascia from stretching during walking.
• Best options: PowerStep Pinnacle, Superfeet Green, Sof Sole Plantar Fasciitis insoles.
• Avoid: soft gel insoles that collapse under the arch and do not provide support.

2. Heel spur — sharp, localised pain at the front-bottom of the heel

• What works: insole with a cushioned heel pad and a cut-out or relief area at the spur location.
• Key feature: the insole must offload the specific point where the bone spur presses into the fat pad.
• Best options: Tuli's Heavy Duty heel cups, Heel Painz orthotic insoles with spur relief.
• Avoid: insoles with rigid arch support that push more weight onto the heel.

3. Fat pad atrophy — deep, bruise-like pain in the centre of the heel, common in older adults

• What works: gel heel cup or silicone heel insert that replaces the lost natural padding.
• Key feature: the insole must be thick and compressible under the heel bone.
• Best options: Scholl Gel Heel Cups, Silipos Gel Heel Cushions, Dr. Scholl's Deep Heel Cup.
• Avoid: thin flat insoles that do not add height or padding under the heel.

4. Heel pain from standing all day — general achiness after long hours on hard floors

• What works: full-length cushioned insole with moderate arch support and shock-absorbing material.
• Key feature: the insole must distribute impact across the whole foot, not just cushion the heel.
• Best options: Superfeet Black, FP Insoles Kingfoam, WalkHero Heavy Duty.
• Avoid: heel-only cups that do not support the arch or forefoot.

Insole types compared at a glance

| Cause | Insole type | Material | Price range | When to replace | |-------|-------------|----------|-------------|-----------------| | Plantar fasciitis | Semi-rigid orthotic | Polypropylene + EVA foam | $30–$60 | 6–12 months | | Heel spur | Padded orthotic with relief | EVA foam + gel insert | $25–$50 | 4–6 months | | Fat pad atrophy | Gel heel cup | Medical-grade silicone | $10–$25 | 3–6 months | | Standing all day | Full-length shock-absorbing | PU foam or multilayered EVA | $20–$45 | 6–8 months |

What to check in an insole for heel pain

Arch support

• For plantar fasciitis, the arch support must be firm enough to hold the arch without collapsing. A flexible insole that flattens under weight will not reduce plantar fascia strain.
• Look for insoles made of polypropylene, nylon, or stiff EVA with a visible arch contour. If the insole lies completely flat when you hold it, it does not have enough arch support.
• For fat pad atrophy, arch support is less important — focus on heel cushioning instead.

Heel cup depth

• A deep heel cup (at least 8–10 mm) centres the fat pad under the heel bone. This is critical for fat pad atrophy and helpful for plantar fasciitis.
• Shallow heel cups allow the fat pad to spread sideways, reducing its natural shock absorption.
• Test: press the heel cup area. It should hold its shape and not collapse completely.

Material density

• Gel (silicone): softest option, best for fat pad atrophy. Compresses easily, needs replacement every 3–6 months.
• EVA foam: medium density, good all-rounder for plantar fasciitis and general heel pain. Lasts 6–12 months.
• Polypropylene or nylon shell + foam top layer: firmest option, best for significant arch support needs. Most durable but requires a shoe with enough depth.

Thickness and shoe fit

• Insoles add 3–8 mm of internal height. If your shoes are already snug, adding an insole may make them too tight.
• Always remove the original insole before inserting an orthotic. If the shoe does not have a removable insole, it is probably not deep enough for an aftermarket insole.
• If the insole makes the shoe too tight, try a half size up or a wider width.

Breathability and odour

• Look for insoles with a moisture-wicking top layer (bamboo charcoal, polyester mesh, or antimicrobial treatment).
• Gel insoles tend to retain heat — fine for short wear but less comfortable in summer or during sports.
• Replace insoles when they start to smell — bacteria build-up indicates the material has broken down.

Signs you need more than an insole

Insoles are a conservative first step, but they have limits. See a podiatrist if:

• Heel pain persists after 4–6 weeks of consistent insole use with supportive shoes.
• The pain wakes you at night or is present when you are not weight-bearing.
• You have redness, swelling, or warmth in the heel area — signs of infection or inflammatory arthritis.
• You have noticed changes in foot shape or developing deformities.
• The pain radiates up the leg or is accompanied by numbness or tingling.

A podiatrist can prescribe custom orthotics (moulded to your specific foot shape), recommend shockwave therapy, or investigate other causes like stress fractures or tarsal tunnel syndrome.