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How To Treat Plantar Fasciitis

Runner wearing Lightfeet Socks

How do you treat heel pain?

If you have heel pain and suspect you’re suffering from plantar fasciitis, there are a few things you can do to help relieve the pain and heal your foot. (If you’re not sure if what you have is actually Plantar Fasciitis, read our blog post “What is Plantar Fasciitis” to learn more.)

This might seem kinda obvious, but make sure you treat your heel pain! This is not the kind of pain you want to struggle through unchecked. Studies have shown that within two months of treatment 90% of plantar fasciitis suffers recover. But, if plantar fasciitis goes untreated long enough, it can lead to skeletal changes such as a heel spur – ouch!

As we’re always saying, prevention is better than a cure. So if you’re reading this as a cautionary tale, our top tips to avoiding plantar fasciitis include maintaining a healthy weight – this will minimise the stress you place on your feet – and wearing supportive shoes (or adding support insoles to provide the cushioning, shock absorption and arch support that your feet need – such as our Support Insoles).

Ease tired feet with orthotic insoles

Supportive footwear – such as running shoes with a stiff heel counter and mid-sole support – are the first solution we recommended our clients. However, if the problem is chronic, we (sports podiatrists) will recommend adding orthotics to help support your feet. Orthotic insoles help to cushion your step, reducing the impact your inflamed tissue feels.

Using orthotic insoles is very effective – added to that it’s non-invasive, inexpensive and takes a few seconds to set up! If your symptoms are mild by adding orthotic insoles to correct poor foot biomechanics you can effectively reduce the likelihood of plantar fasciitis being chronic.

Rest up!

While rest is important, it’s not practical to completely avoid standing and walking.

We’re not suggesting you should stop exercising – rather focus on exercise that is less strenuous on your heel and opt for low-impact activities such as swimming and yoga to keep active while you’re having a break.

If you’re suffering plantar fasciitis you might have noticed your walk changing slightly to protect the injury – a normal reaction, but not ideal as it may lead to even more knock-on problems.

Keep your foot compressed

Keep your foot wrapped when you’re up and about. Compression sleeves will help you to reduce swelling and pain in the heel and arch area which aids in tissue repair.

Stretch it out

Make sure to stretch your feet right after you wake up and before you stand up. Stretching can help improve physical function and reduce your pain. It’s especially important after working out, wearing high heels, or long periods spent on your feet.

Consider anti-inflammatories

Pain relief medications such as ibuprofen paracetamol – or any anti-inflammatory medication – will help with the swelling around your heel. That being said, don’t expect this to work its magic if you keep standing on your feet all day with little rest for the pain. Make sure those pain meds are taken in conjunction with some much-need rest.

While you’re resting, keep your feet elevated and apply ice to help with the inflammation.

Support yourself with the Lightfeet Insole

The Lightfeet Support Insole is designed to help support the plantar. In conjunction with your shoe it aligns the biomechanic forces of your standing and walking posture to reduce tissue stress. It also improves the alignment of your joints, bones, muscles and tendons and work to reduce the recurrence of heel pain.

Support Insoles


Size Guide

The brand new Lightfeet SUPPORT insole offers unparalleled support, fit and comfort.

Designed by Australian Podiatrists to improve the comfort and fit of your shoes.

– Ideal for customers who roll-in (pronate) excessively during foot contact.
– Superior shock absorbing foam to help cushion impact.
– High energy return foam in the forefoot to elevate performance.
– Premium lightweight, durable, shock absorbing body.
– 2mm Speed foam top layer offers shock absorption, energy return, moisture wicking, anti-bacterial, breathability, anti-odour and a customised fit.
– Mesh top cover provides traction for quick lateral movements.
– Designed by Australian Sports Podiatrists

Only Lightfeet Support insoles give you…


Reduces impact shock to the feet and joints to enhance performance.


Supreme spring back helps enhance performance and reduce fatigue


Excellent compression-set resistance that will not break down or lose shape with repeated use.


Insoles stay fresher, longer


Speed foam materials use open-cell, breathable technology, allowing air to freely pass through – feet stay dryer and cooler.


Moulds to the shape of the foot providing long-term support and increased comfort.


Lightfeet insoles are designed by Australian Sports Podiatrists.

Lightfeet Socks, Insoles + Footware, care guide. Wipe clean with a damp soapy cloth

Wipe clean with a damp soapy cloth

Lightfeet Socks, Insoles + Footware, care guide. Do not soak or machine wash

Do not soak or machine wash

Lightfeet Socks, Insoles + Footware, care guide. Do not leave your insoles in direct sunlight

Do not leave your insoles in direct sunlight


Afterpay Logo - Lightfeet accepts Afterpay via our online store.

12 reviews for Support Insoles

  1. Anonymous (Verified buyer)

    auVictoria, Australia

    Lightly does it! Gentle and firm. At last a support insole that isn’t torture. Wish I had known about lightfeet earlier!

  2. Nigel R. (Verified buyer)

    auVictoria, Australia

    The lightfeet insoles helped with some heel pain I got with all the walking we did during Covid lockdown…will buy again.

  3. Anonymous (Verified buyer)


  4. Kelly Boulom (Verified buyer)

    caQuebec, Canada

  5. Jenny S. (Verified buyer)

    auSouth Australia, Australia

    Made well, feel good !

  6. Kerry Varley (Verified buyer)

    auNew South Wales, Australia

    They make a significant difference to the problems caused by pronation of both feet. Thank you.

  7. Megan S. (Verified buyer)

    auVictoria, Australia

    These insoles saved me from the pain from plantar fasciitis. It was amazing how well they worked and helped. Haven’t looked back.

  8. Anonymous (Verified buyer)

    auVictoria, Australia

    Very comfortable and supportive and reasonable price

  9. Kelly C. (Verified buyer)

    auQueensland, Australia

    After having plantar fasciitis for 2 years, these insoles were a godsend! Now I will not wear a pair of runners without them.

  10. Stephen Boyle (Verified buyer)

    auQueensland, Australia

    These have worked a treat for my ball of foot pain

  11. Trevor (Verified buyer)

    auNew South Wales, Australia

    The best!!

  12. Nader (Verified buyer)

    auACT, Australia

    Changed my life, I can run again, helps support my right leg over pronating!

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