Plantar fasciitis is the most common cause of heel pain in Australia, affecting millions of people each year. The sharp, stabbing pain felt in the heel, especially that first step out of bed in the morning, is caused by inflammation of the plantar fascia, the thick band of tissue connecting your heel bone to your toes.
The good news: the right orthotic insole can make a significant difference. Here's what podiatrists recommend.
Why orthotics help plantar fasciitis
Orthotics work by supporting the arch of the foot and reducing the stretch placed on the plantar fascia with every step. A well-designed insole distributes your body weight more evenly, offloads the inflamed tissue, and helps correct the biomechanical issues (usually overpronation or flat feet) that caused the problem in the first place.
Not all insoles are created equal. Generic cushioning insoles from the supermarket may provide temporary comfort but don't address the underlying cause. Clinician-grade orthotics, like those stocked by TBS Health, are designed with the specific biomechanics of plantar fasciitis in mind.
Top orthotics for plantar fasciitis
1. Trekker Full Length Orthotics
Trekker orthotics are our most popular option for plantar fasciitis. They're engineered with an inverting heel cup, intrinsic medial skive, and navicular support that directly offloads the plantar fascia with every step. Available in Firm (50-80kg) and Extra Firm (80kg+) densities, so you can match the support level to your body weight. The deep heel cup stabilises the rearfoot and reduces load through the inflamed fascia.
- Trekker Full Length Firm Density →
- Trekker Full Length Extra Firm Density →
- Trekker 3/4 Length Firm (for lower-volume shoes) →
2. Formthotics Sport ShockStop
The Formthotics Sport ShockStop is purpose-built for runners and athletes managing plantar fasciitis during high-impact activity. Its dual-density construction pairs a firmer base layer for arch support with a dedicated ShockStop impact layer at the heel and forefoot. Heat-mouldable by a podiatrist for a custom fit, or worn straight from the pack.
3. Formthotics Sport Run Dual
The Formthotics Sport Run Dual uses two foam layers (a softer cushioning top over a firmer support base) for runners who want arch support and motion control without the full shock-absorption of the ShockStop. A good middle ground between cushioning and structure for everyday running with plantar fasciitis.
4. Formthotics Everyday Workfit
If your plantar fasciitis comes from standing all day rather than running, the Formthotics Everyday Workfit is designed specifically for work boots and safety shoes. Dual-density foam supports the arch and cushions against the relentless impact of concrete and tile flooring across long shifts.
5. Powerstep ProTech Control — Best for Maximum Arch Control
The Powerstep ProTech Control is a semi-rigid orthotic with a prescription-like contoured shell and built-in arch support. Unlike foam-based insoles that compress over time, the ProTech Control's polypropylene shell maintains its shape under sustained loading, making it a durable long-term option for plantar fasciitis sufferers who need firm, consistent arch support. The integrated heel cradle stabilises the rearfoot while a cushioned top cover adds comfort. Available in 9 sizes including wide fit options.
For a slimmer profile in dress shoes or women's flats, the Powerstep SlenderFit 3/4 length provides the same shell technology in a narrower, lower-volume design.
Compression and support alongside orthotics
Many podiatrists recommend combining orthotics with a compression foot sleeve for maximum relief. The OS1st FS6 Performance Foot Sleeve uses six-zone graduated compression to continuously stretch the plantar fascia throughout the day. Worn under socks alongside your orthotics, it addresses plantar fasciitis from both a structural and compression angle.
For gel-based cushioning rather than compression, the Walker's Gel Plantar Fasciitis Sleeves provide arch and heel cushioning with an integrated mineral oil gel pad.
Comparison: Which orthotic is right for your plantar fasciitis?
| Orthotic | Best for | Support type | Mouldable? | Price |
|---|---|---|---|---|
| Trekker Full Length | Everyday use, work shoes | Firm EVA with deep heel cup | No — ready to wear | From $39.95 |
| Formthotics ShockStop | High-impact sport, running | Dual-density foam, max cushion | Yes — heat-mouldable | From $59.95 |
| Formthotics Run Dual | Runners wanting arch control | Dual-layer foam, moderate cushion | Yes — heat-mouldable | From $54.95 |
| Formthotics Workfit | Work boots, standing all day | Dual-density, concrete/tile rated | Yes — heat-mouldable | From $49.95 |
| Powerstep ProTech Control | Maximum arch control, wide feet | Semi-rigid polypropylene shell | No — contoured shell | From $87.88 |
Not sure which to choose? Start with the Trekker Full Length if you want firm, ready-to-wear support. If you have access to a podiatrist for heat moulding, the Formthotics range offers a more customised fit. If you need the firmest possible arch correction, the Powerstep ProTech Control's rigid shell provides the most structure.
What to look for in an orthotic for plantar fasciitis
- Deep heel cup - Cradles and stabilises the heel, reducing impact and controlling pronation
- Firm arch support - Supports the plantar fascia and reduces strain during walking
- Full length - Provides support along the entire foot, not just the heel
- The right density for your body weight - Heavier individuals need firmer orthotics; lighter individuals can use medium density
Other treatments that help
Orthotics work best as part of a broader treatment plan. Podiatrists typically recommend combining orthotics with:
- Calf stretching - Tight calf muscles increase tension through the plantar fascia. Stretch morning and night.
- Heel raises - Trekker Heel Elevators reduce Achilles and plantar fascia tension. Available in 4mm, 6mm and 8mm heights.
- Strapping tape - Low-Dye taping offloads the plantar fascia and can provide immediate pain relief. RockTape kinesiology tape or Walker's rigid sports tape are both effective options.
- Footwear - Avoid flat shoes and bare feet, especially first thing in the morning.
Frequently asked questions about orthotics for plantar fasciitis
Do orthotics actually help plantar fasciitis?
Yes. Orthotics reduce plantar fasciitis pain by supporting the arch and limiting the excessive stretch placed on the plantar fascia with each step. Multiple clinical studies have found that prefabricated orthotics provide comparable pain relief to custom-made devices for the majority of plantar fasciitis cases. They work best when combined with calf stretching, appropriate footwear, and activity modification during the acute phase.
Can orthotics make plantar fasciitis worse?
Orthotics can temporarily increase discomfort if they're too firm for your body weight, if you transition to them too quickly, or if the arch profile doesn't match your foot shape. Start by wearing new orthotics for 1–2 hours on the first day and increasing by an hour each day. If pain increases rather than decreases after a 2-week break-in period, the orthotic may not be the right density or shape for your foot — a podiatrist can assess and adjust.
Should I get custom orthotics or off-the-shelf for plantar fasciitis?
For most people with plantar fasciitis, a quality off-the-shelf orthotic like the Trekker or Formthotics range provides sufficient arch support and heel cushioning. Custom orthotics (prescribed from a 3D scan or plaster cast) are worth considering if off-the-shelf options haven't helped after 6–8 weeks, or if you have a specific structural issue like significant limb length difference or severe rearfoot deformity that requires precise correction.
How long do orthotics take to help plantar fasciitis?
Most people notice a reduction in morning heel pain within 2–4 weeks of consistent daily use. Full improvement typically takes 6–12 weeks, and orthotics work faster when combined with daily calf stretching. If you're not noticing any improvement after 4 weeks, reassess the density (you may need firmer support) and ensure your footwear has a firm heel counter and a slight heel raise.
Where can I buy orthotic insoles for plantar fasciitis in Australia?
TBS Health stocks all the orthotics recommended in this guide with fast delivery across Australia. Browse our full plantar fasciitis range or our complete orthotics and insoles collection. For in-person fitting and heat moulding of Formthotics, visit a podiatrist who can customise the insole to your foot.
When to see a podiatrist
If your heel pain has persisted for more than 6 weeks, it's worth seeing a podiatrist for a full biomechanical assessment. They can prescribe custom orthotics if off-the-shelf options aren't providing enough relief.
Browse our full range of plantar fasciitis products for podiatrist-recommended orthotics, compression sleeves, heel raises and strapping tape.
Disclaimer: This article is for general informational purposes only and does not constitute professional medical or podiatric advice. Always consult a qualified podiatrist or healthcare professional for diagnosis and treatment specific to your individual needs. If you are experiencing pain, discomfort, or other symptoms, seek professional advice before starting any treatment.