This is the insole I suggest most often for plantar fasciitis (heel pain). It gives a good balance of medial arch support and heel cushioning, which are the two things I’m usually looking for. It’s unisex, so it suits both men and women.

What I like

• A good balance of medial arch support and heel cushioning
• Very well reviewed
• Easy to fit: trim it to size with scissors, so it works in most shoes
• Full-length, so it replaces the shoe’s own insole
• Comes in a range of sizes

How I’d use it
Insoles can be uncomfortable if you wear them too much at first. Start with a few hours a day and build up slowly over a week or two, so your feet can adapt. If the pain persists, stop. An insole shouldn’t make your pain worse.

Once your feet have adapted, wear it for most of the time you’re on your feet. Use one in both shoes so you don’t end up lopsided, and move it between shoes if you need to, or buy a second pair. Insoles work best alongside the other self-help measures in my article, especially managing how much load you put through your heel.

When it may not be right for you

• If it feels uncomfortable or increases your pain, don’t persevere. A different insole, or a custom one made by a podiatrist, may suit you better.
• If your heel pain hasn’t improved with self-help, including insoles, get it assessed by a clinician who specialises in foot and ankle problems.
• If you’ve suddenly had much worse pain with a tearing feeling, swelling or bruising, seek prompt review.
• If you haven’t been diagnosed, get assessed first, because other conditions can cause similar pain.

Who it suits: people with plantar fasciitis who want a supportive, cushioned insole that’s easy to fit into everyday shoes, work boots or trainers.

Compare with: the rigid arch support (for PTTD, or if you need a firmer insole) and the gel heel pads (simpler and cheaper).

Read my article on plantar heel pain (plantar fasciitis) or watch my video.