Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people each year. It can make your first steps in the morning painful, limit your activity levels, and affect everything from walking to exercising. The good news? Orthotics—custom or high-quality over-the-counter insoles—can play a key role in relieving pain and preventing recurrence.

In this article, we’ll break down how orthotics work, why they’re so effective for plantar fasciitis, and how to choose the right pair for your feet.

Understanding Plantar Fasciitis

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, from your heel bone (calcaneus) to the base of your toes. Its job is to support your arch and absorb the shock each time your foot strikes the ground.

When this tissue becomes irritated or overstressed, small microtears develop, leading to inflammation and heel pain—that familiar sharp or stabbing pain near the heel that’s worst in the morning or after sitting for a while.

Common causes include:

  • Flat feet or fallen arches

  • High arches that increase tension on the fascia

  • Tight calf muscles or Achilles tendon

  • Overuse or sudden increase in activity (e.g., new running program)

  • Prolonged standing or walking on hard surfaces

  • Poorly supportive shoes

Left untreated, plantar fasciitis can become chronic, making even simple activities like walking uncomfortable.

The Role of Orthotics in Plantar Fasciitis Relief

Orthotics are specially designed shoe inserts that provide support, cushioning, and alignment correction. Whether they’re custom-made or over-the-counter, their goal is to reduce strain on the plantar fascia, allowing it to heal while improving overall foot mechanics.

Let’s look at how orthotics help relieve plantar fasciitis from several angles:

1. Supporting the Arch

One of the biggest contributors to plantar fasciitis is the collapse or overstretching of the arch. When your arches flatten under load, the plantar fascia is pulled tight like a rubber band—especially during walking or running.

Orthotics restore proper arch alignment by:

  • Supporting the midfoot and reducing tension on the plantar fascia

  • Distributing pressure evenly across the entire foot instead of concentrating it at the heel or forefoot

  • Preventing overpronation (the inward rolling of the foot), which is a major cause of plantar fascia strain

By maintaining your arch structure, orthotics give the fascia a chance to rest and recover instead of being constantly overstressed.

2. Providing Shock Absorption

Every time your heel strikes the ground, it absorbs about 2–3 times your body weight in impact forces. For people with plantar fasciitis, that repetitive impact on an already inflamed heel can feel like being hit with a hammer.

Orthotics act as a shock absorber, cushioning your heel and reducing the impact that travels through the fascia and up the kinetic chain (ankles, knees, hips, and lower back).

Modern orthotics often use multi-density materials:

  • Soft top layers (gel, foam, or EVA) to cushion impact

  • Firm supportive bases to stabilize the heel and arch

  • Heel cups that cradle and redistribute pressure away from the most painful spot

This combination of structure and cushioning can make each step more comfortable and reduce irritation in the inflamed area.

3. Correcting Biomechanical Alignment

Many cases of plantar fasciitis are linked to poor foot alignment or gait mechanics. When the foot doesn’t move properly through the walking cycle, it places abnormal stress on the plantar fascia.

Orthotics can help by:

  • Controlling excessive pronation or supination

  • Aligning the heel bone properly under the ankle

  • Encouraging a smoother transition from heel strike to toe-off

By correcting these mechanical imbalances, orthotics not only help relieve current pain but also prevent future flare-ups by improving how your feet move.

4. Reducing Heel Pressure

The hallmark symptom of plantar fasciitis—sharp heel pain—is caused by inflammation at the point where the fascia attaches to the heel bone. Orthotics relieve this pressure in several ways:

  • Deep heel cups cradle the heel and distribute weight more evenly.

  • Heel padding cushions the sensitive area, minimizing direct impact.

  • Elevated heel design in some orthotics reduces tension on the Achilles tendon and fascia during walking.

Together, these features make a big difference in reducing the morning pain or post-activity discomfort common with plantar fasciitis.

5. Encouraging Healing and Preventing Recurrence

The main reason plantar fasciitis can linger for months is because the fascia is constantly under tension—it rarely gets the chance to fully rest and repair.

Orthotics provide that mechanical rest by reducing strain every time you walk, allowing microtears to heal. Once healing begins, consistent use of orthotics helps prevent the cycle of reinjury, which is why many people who find relief continue to wear supportive insoles long-term.

Custom vs. Over-the-Counter Orthotics

When it comes to orthotics for plantar fasciitis, both custom and OTC options can be helpful—it depends on the severity of your condition and your foot structure.

Custom Orthotics

  • Made specifically for your feet using 3D scans or casts.

  • Offer precise correction for biomechanical problems such as severe overpronation or high arches.

  • Typically last longer and can be adjusted for comfort.

  • Higher upfront cost but more durable and personalized.

Over-the-Counter (OTC) Orthotics

  • Pre-made and available in different sizes or arch types.

  • Affordable and can provide effective support for mild-to-moderate plantar fasciitis.

  • Great as a starting point or temporary solution.

  • Replace more frequently (every 6–12 months, depending on wear).

If pain persists despite OTC insoles, or if you have structural abnormalities (flat feet, high arches, leg-length differences), custom orthotics prescribed by a clinician are likely the better investment.

Complementary Strategies for Relief

While orthotics are a cornerstone of plantar fasciitis management, combining them with other conservative treatments can speed recovery and enhance results:

  1. Stretching and strengthening – Focus on the calves, Achilles tendon, and plantar fascia.

  2. Footwear changes – Choose shoes with good arch support, firm heel counters, and cushioned soles.

  3. Ice therapy – Roll a frozen water bottle under your foot to reduce inflammation.

  4. Activity modification – Limit repetitive impact activities (e.g., running on hard surfaces) while healing.

  5. Manual therapy or chiropractic care – Helps improve mobility, alignment, and circulation in the lower extremities.

The combination of proper support and consistent care can make a world of difference in long-term recovery.

When to See a Professional

If your heel pain:

  • Persists for more than a few weeks

  • Worsens despite rest and supportive insoles

  • Is accompanied by swelling, numbness, or tingling
    It’s time to get a professional evaluation.

A chiropractor, podiatrist, or physiotherapist can perform a biomechanical assessment, identify underlying causes, and design a treatment plan—including custom orthotics if needed—to get you back on your feet comfortably.

Plantar fasciitis doesn’t have to keep you sidelined. With the right approach, most people find significant relief without surgery or invasive treatments. Orthotics are one of the most effective, proven tools for reducing strain, improving alignment, and helping your feet heal naturally.

By supporting the arch, absorbing shock, and redistributing pressure, orthotics give your plantar fascia the rest it needs to recover—so you can move freely and pain-free again.

Whether you’re just beginning to notice heel discomfort or have been struggling for months, investing in the right orthotics in Vancouver can be the turning point in your recovery journey.

Article by: Dr. Farokh Zavosh

Burrard Chiropractic and Foot Orthotics – Chiropractor Vancouver