How to use footwear orthotics to finally stop recurring plantar fasciitis during high-mileage training

If you've been battling recurring plantar fasciitis while trying to maintain high-mileage training, I feel you. I've been there—waking up to that sharp heel pain after what felt like a productive week of runs, then having to dial back miles and motivation. Over time I discovered that properly used footwear orthotics can be a game-changer, not a cure-all miracle but a practical tool that, when combined with the right training, rehab and shoe choices, helped me finally break the cycle. Below I share what worked for me, how I chose and adapted orthotics, and step-by-step guidance to integrate them into a demanding training plan.

Why orthotics helped where rest and stretching didn’t

Plantar fasciitis often returns because the underlying mechanics that overload the plantar fascia aren’t addressed. For me, that was a mix of subtle overpronation, fatigued intrinsic foot muscles, and sudden volume spikes. Stretching and icing helped symptoms short-term, but the pain returned when I ramped mileage again.

Orthotics helped by:

• Redistributing pressure across the plantar surface rather than letting a focal spot bear the brunt.
• Controlling excessive pronation that stretches the plantar fascia repeatedly during the gait cycle.
• Providing support during long runs when fatigue typically changes foot mechanics.

Types of orthotics and how to choose

There are two main categories I considered: over-the-counter (OTC) insoles and custom orthotics made by a podiatrist or orthotist. Both can work—it's about matching the tool to your needs and budget.

Brands I tried and found useful as interim or longer-term solutions include Superfeet (for firm arch support), Powerstep (good for cushioning with support), and Sole (heat-moldable OTC that offered a semi-custom feel). If you have complex biomechanical issues or persistent pain despite OTC use, a custom orthotic made after a gait analysis is worth considering.

How I introduced orthotics into high-mileage training

Jumping straight to full marathon mileage with brand-new orthotics can backfire. I followed a progressive approach:

• Week 1: Wore orthotics for daily activities and short runs (up to 25% of usual mileage) to assess comfort.
• Week 2: Increased to 50% of usual easy-run volume, paying attention to any new hotspots or calf tightness.
• Week 3–4: Gradually moved to full training runs; kept track of pain using a simple 0–10 scale.
• Ongoing: If a particular run aggravated pain, I reduced intensity and re-evaluated shoe–orthotic combination.

This slow build allowed my feet, calves and gait pattern to adapt. I also used orthotics only in training shoes and kept a separate pair of lighter, low-support shoes for cross-training like swimming or cycling.

Pairing orthotics with the right shoes

Orthotics can only do so much if paired with the wrong shoe. I look for a running shoe with:

• Enough depth in the midsole to accommodate the orthotic without crowding the toe box.
• Stable heel counter to prevent excessive rearfoot movement.
• Moderate cushioning that matches your preference—too soft can allow excessive pronation; too firm can create pressure points.

Some shoes that worked well for me when using orthotics: New Balance 880 (roomy last), Hoka Clifton (cushioning for long-recovery miles), and Brooks Adrenaline (stability paired with orthotics). Always test-fit orthotics in the store if possible, or allow for a return window.

Rehab and strength work to make orthotics more effective

Orthotics supported my recovery, but pairing them with strength and mobility work prevented recurrence:

• Toe curls with a towel and marble pickups to strengthen intrinsic foot muscles.
• Calf eccentric raises (slow lowering) 3 sets of 12, every other day to build load tolerance.
• Seated foot mobilizations and controlled ankle dorsiflexion stretches to maintain ankle range.
• Glute activation drills—weak hips can increase pronation downstream.

I treated orthotics as a supportive layer while I rebuilt the foot’s own resilience, not as a permanent crutch to avoid strengthening.

Addressing common problems

When I first started using orthotics I ran into a few issues. Here’s how I handled them:

• New calf tightness: Reduced daily mileage by 20% and added more thorough warm-ups and calf foam rolling until tolerance built.
• Hotspots or blisters: Adjusted sock thickness, trimmed orthotic edges slightly (if OTC) and ensured shoes had enough volume.
• Persistent pain or shifting pain location: Stopped high-intensity sessions and consulted a podiatrist—this was essential when pain moved from the heel to midfoot.

When to get a professional assessment

Consider seeing a podiatrist or sports physiotherapist if:

• Pain persists beyond 6 weeks despite conservative care and correctly used orthotics.
• You notice progressive changes in gait, frequent new aches higher up the chain (knees, hips).
• Your occupation or training requires unusually high loads and you want a long-term, personalized solution.

During my assessment, a gait analysis revealed a subtle forefoot varus that OTC insoles couldn’t fully correct—this is when I upgraded to a custom orthotic, which made a noticeable difference in comfort and mileage tolerance.

Maintenance and realistic expectations

Orthotics wear out. I replace OTC insoles every 6–12 months depending on mileage and custom orthotics every 2–3 years or sooner if they lose shape. I also recommend keeping a training log to spot early signs of recurrence (increased morning pain, stiffness after easy runs, or need for extra stretching).

Realistic expectations: orthotics reduce mechanical stress and help you tolerate higher mileage, but they won't fix everything overnight. Combine them with progressive training loads, targeted strength and regular monitoring. When used thoughtfully, they let you keep training consistently and reduce the frustrating cycle of flare-ups and enforced rest.

If you want, I can walk you through choosing an OTC model based on your shoe type and arch height, or outline questions to ask a podiatrist before getting custom orthotics—just tell me your typical weekly mileage and shoe preferences.