The Comfort Co's Best Insoles for Plantar Fasciitis in New Zealand: Firm Support for Sore Heels
If you've got plantar fasciitis (or suspect you might), look for three things: firm arch support that holds its shape, cushioning under the heel, and the right length for the shoes you actually wear. A supportive insole is the cheapest way to get all three!
This list isn't a replacement for seeing a podiatrist, but it's a good place to start before your appointment.
Start your day with an all-too-familiar jolt from your heel? You're not alone. Around 1 in 10 people will get plantar fasciitis at some point, and that number climbs if you're a runner, on your feet all day for work, or carrying a bit of extra weight.1
New to plantar fasciitis? Our Podiatry Corner guide to plantar fasciitis explains what it is and the best ways to manage it. Supportive insoles are one of the easiest places to start, which is where this list comes in.
The best insoles for plantar fasciitis share three things: arch support, cushioning and fit (which, funnily enough, are the three pillars of our Recipe of Comfort). Our top pick is the Vitasole Active Full Length Orthotic Insole, because it is the firmest of the Vitasole insoles and comes with a Support Booster that lifts the arch further if you need it. For shoes where the footbed will not lift out, reach for the Vitasole Comfort 3/4 instead.
Shopping for shoes rather than inserts? Our guide to the best shoes for plantar fasciitis covers the pairs that do the job on their own. Not sure your heel pain is plantar fasciitis at all? Start with the best shoes for heel pain instead.
The best insoles for plantar fasciitis in New Zealand
The best insoles for plantar fasciitis in New Zealand are firm, contoured orthotic insoles with real arch support and a cushioned heel. Our picks lead with Vitasole, then bring in Realign and Scholl Orthaheel where they solve a problem Vitasole does not.
| Insole | Best for | Why it works | The trade-off |
|---|---|---|---|
| Vitasole Active Full Length (top pick) | Sneakers and work shoes with a removable footbed | Firm-density support heel to toe, plus a Support Booster for a higher arch | The firm feel takes a few days to get used to |
| Vitasole Comfort Full Length | Anyone who finds a firm insole too much | Medium-density support and shock absorption, with the same Booster | Less structure under the arch than the Active |
| Vitasole Comfort 3/4 | Shoes with a footbed that will not lift out | Supports the arch and heel and leaves the toes their room | Nothing under the forefoot, and it can shift in a loose shoe |
| Realign Plantar Fasciitis Orthotic Innersole | Everyday wear when you want a softer heel | Memory foam, gel at the heel and toes, and an arch contour that moulds as you stand | Made for everyday and low-impact wear, not training |
| Scholl Orthaheel Shock Absorber | A first insole, or reviving a tired shoe | A contoured orthotic shape with shock-absorbing cushioning heel to forefoot | More cushioning than structure |
Our top pick: Vitasole Active Full Length Orthotic Insole
If you buy one insole, make it the Vitasole Active Full Length. It is firm-density from heel to toe, so the arch support holds up under your body weight rather than squashing flat by lunchtime. Flat, high and neutral arches all suit it, and the included Support Booster raises the arch profile if the standard height is not enough.
It is a full-length insole, so it replaces your shoe's removable footbed rather than sitting on top of it. The trade-off is the feel. Firm support takes a few days to stop feeling noticeable, and if you want something gentler, the Comfort version below is the softer start.
A softer start: Vitasole Comfort Full Length
The Vitasole Comfort Full Length is the same idea at medium density. You still get heel-to-toe support and the Support Booster, with more give underfoot for long days of walking and standing. Choose it over the Active if you have never worn an orthotic insole before, or if firm support felt like too much in the past. You give up some structure under the arch in exchange, so if your arch tends to collapse, the Active is the better match.
For shoes with a fixed footbed: Vitasole Comfort 3/4
Plenty of good shoes have a footbed that is glued in. A full-length insole stacked on top of that crowds your toes and lifts your heel out of the back of the shoe. The Vitasole Comfort 3/4 stops short of the toes, so it adds arch and heel support without eating the room up front. It leaves the forefoot unsupported, and in a roomy shoe it can slide a little, so it works best in a shoe that already fits snugly.
For a softer heel: Realign Plantar Fasciitis Orthotic Innersole
If firm support under the arch suits you but you want more softness under the heel itself, the Realign Plantar Fasciitis Orthotic Innersole adds memory foam and gel at the heel and toes over a contoured arch that moulds to your foot as you stand. It is built for everyday wear and low-impact activity. Memory foam compresses faster than a firm base, so expect to replace it sooner if you are on your feet all day.
A first insole: Scholl Orthaheel Shock Absorber
The Scholl Orthaheel Shock Absorber is an easy entry point if you have never tried an orthotic insole. It pairs a contoured orthotic shape with shock-absorbing cushioning through the heel, forefoot and ball of the foot, which also makes it a good way to bring a tired pair back to life. It leans more towards cushioning than structure, so if your arch needs firm support, start with the Vitasole Active.
Full length or 3/4? Matching the insole to your shoe
Before you choose an insole, check one thing in the shoe: can you lift the footbed out? That answer decides the length you need.
- The footbed lifts out. Take it out and put a full-length insole in its place. Shoes built this way are what we call orthotic-friendly footwear, and they give you the most choice.
- The footbed is fixed. Go for a 3/4 insole that sits on top and stops before the toes, like the Vitasole Comfort 3/4.
- Never stack a full-length insole on an existing footbed. It raises your heel out of the heel counter and squeezes the toes, which undoes the support you paid for.
- Check the heel after. Walk a few steps. If your heel slips, the shoe is now too shallow for the insole, and a deeper pair will serve you better.
Two special cases
- Work and safety boots. The Realign Workforce Elite trims to length and has a breathable top cover made for long shifts in safety footwear.
- Sandals and jandals. Most insoles won't stay put in an open shoe, unless the sandal has a removable footbed like our Revere sandals. If not, choose a sandal with a contoured footbed; our plantar fasciitis shoes guide has the picks.
If your days are mostly long shifts on hard floors, our podiatrist's guide to the best insoles for standing all day goes deeper on that problem.
Getting used to a new insole
A new insole changes how your foot sits in the shoe, so give it a little time. Most insole makers recommend building up your wear gradually rather than going all day from day one.
- Start with a few hours. Wear the insole for part of the day, then add time as your feet settle.
- Expect to notice the arch. Firm support feels obvious at first. Sharp or new pain is different, and a reason to stop and get advice.
- Keep the original footbed. If the insole does not suit that shoe, you can put it back.
- Replace it when it goes flat. Once the arch no longer springs back when you press it, the support has gone.
What makes an insole good for plantar fasciitis
Three features do most of the work: firm arch support that does not collapse under load, cushioning under the heel, and the right length for your shoe.
- Firm arch support. The plantar fascia runs from the heel to the ball of the foot. When the arch flattens with every step, that band is stretched and pulls at the heel. Support under the arch shares the load.
- Cushioning under the heel. Each step lands on the heel first. A cushioned heel softens that landing, but only works well sitting on a firm base.
- The right length. A great insole in the wrong shoe loses to a good one in the right shoe. Match it to the footbed, as above.
What an insole can and cannot do
An insole is a support tool, not a treatment plan on its own. It works best alongside supportive shoes, stretching and managing how long you're on your feet, which is how health services describe managing plantar fasciitis too.2
Think of a good off-the-shelf insole as an everyday starting point. If your heel pain hangs around, or your feet need something more specific, a podiatrist can assess you and decide whether a custom orthotic is the right next step.
When to see a podiatrist
We always recommend seeing a podiatrist for any foot pain that sticks around. If you're one of those people who fights tooth and nail to avoid a visit, ask yourself one question: has the pain lasted more than a few weeks, or is it getting worse even with a supportive shoe and insole? If the answer is yes, book a podiatrist rather than trying another insole.3 Our podiatrist-written plantar fasciitis explainer is a good briefing to read before the appointment.
Find the insole that fits your shoes
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Shop insolesFrequently asked questions
What are the best insoles for plantar fasciitis in New Zealand?
The best insoles for plantar fasciitis combine arch support, cushioning and fit: firm arch support that holds its shape, cushioning under the heel, and a length that suits your shoe. Our top pick is the Vitasole Active Full Length Orthotic Insole, with the Vitasole Comfort 3/4 for shoes with a fixed footbed and the Realign Plantar Fasciitis Orthotic Innersole for a softer heel.
Should an insole for plantar fasciitis be firm or soft?
Firm support with some cushioning on top is the better choice. Soft gel alone feels comfortable at first but lets the arch flatten under your weight, while a firm arch holds its shape and shares the load on the plantar fascia.
Do I need custom orthotics, or will an off-the-shelf insole do?
Many people start with a good off-the-shelf insole for everyday support. If your pain persists, or your feet need something more tailored, a podiatrist can assess you and decide whether custom orthotics are the right next step.
Can I put an insole in any shoe?
A full-length insole needs a shoe with a removable footbed, so it can replace the original. For shoes with a fixed footbed, use a 3/4 insole that sits on top and stops before the toes. Never stack a full-length insole on an existing footbed.
How long does it take to get used to a new insole?
It varies, but most insole makers recommend building up gradually. Start with a few hours a day and add time as your feet settle. Firm support feels noticeable at first; sharp or new pain is a reason to stop and get advice.
Can I wear insoles in sandals or jandals?
Most insoles won't stay in place in an open shoe, unless the sandal has a removable footbed, like our Revere sandals. If not, a sandal with a contoured footbed and built-in arch support is the better option for warm weather.
Not sure which insole suits your shoes? Talk to a Comfort Concierge and we will help you match the two.
References
- Trojian T, Tucker AK. Plantar Fasciitis. American Family Physician, 2019. aafp.org
- Healthdirect Australia. Plantar fasciitis. healthdirect.gov.au
- Cleveland Clinic. Plantar Fasciitis. my.clevelandclinic.org