Plantar fasciitis in trail running: what gear may help (and when to see a professional)

Notice: general, educational information. It does not replace assessment by a healthcare professional and cannot be used to diagnose.

Quick answer: if your heel or arch hurts with the first steps in the morning, the sensible move is to have a physiotherapist or doctor assess it before buying anything. Gear can accompany the process but does not replace it: the evidence on insoles is limited [2][4], while the evidence supporting guided strength work is stronger [3]. As practical support, some pieces serve a specific function: spreading arch pressure (Superfeet insoles(opens in a new tab)), offloading the foot after running (HOKA Ora Recovery Slide(opens in a new tab)) and strength work at home (resistance bands(opens in a new tab)) if your professional prescribes it.

Transparency: this guide contains affiliate links. If you buy through them we earn a commission at no extra cost to you. We have not personally tested every product; they are selected for their specifications and the function they serve.

Red flags: when to see a professional

See a healthcare professional, without waiting to try gear, if you notice:

• Severe pain that stops you putting weight on the foot, wakes you at night, or occurs at rest.
• Marked swelling, redness, local warmth or deformity of the foot.
• Tingling, numbness or loss of strength in the foot or leg.
• Fever together with foot pain.
• Pain after a knock or a fall, or pain that does not improve over time.
• Pain that returns every time you run and forces you to change how you land.

For pain relief or any treatment, consult your doctor or pharmacist.

What it is and what the evidence says

Plantar fasciitis is a common cause of heel pain. The 2023 JOSPT clinical practice guideline covers it as heel pain and is the reference to review with your physiotherapist [1]. We do not reproduce its specific recommendations here; we refer you to the source.

What we can say from the sources we consulted:

• Insoles. In a randomized trial of 135 participants, insoles improved function at 3 months versus a sham insole, but pain differences were not significant and by 12 months differences were negligible [2]. The Cochrane review on custom-made foot orthoses concludes that evidence is limited [4]. Evidence: randomized trial · systematic review.
• Strength training. In another randomized trial, combining insoles with high-load strength training gave better results at 12 months than combining them with plantar-specific stretching [3]. Evidence: randomized trial.
• Stretching. A meta-analysis of 12 trials found no statistically significant difference between stretching and the comparators [5]. Evidence: systematic review with meta-analysis.
• Biomechanics in runners. A small cohort study observed greater ankle eversion in recreational runners with plantar fasciitis; the authors suggest that technique changes and stability footwear might help, though this is a hypothesis [6]. Evidence: small cohort.
• Footwear. A recent review indicates that footwear effects on injuries are limited, although runners and clinicians perceive it as a key factor [7]. Evidence: narrative review.

What we cannot claim: we have not verified solid evidence on night splints or on any specific shoe model for this condition. That is why the gear in this guide is chosen by function (cushioning, spreading pressure, offloading), not clinical efficacy.

Gear at a glance

Piece	Product	Function	Buy
Insoles	Superfeet high arch	Arch support that spreads pressure across the sole; trim-to-fit	See on Amazon(opens in a new tab)
Recovery	HOKA Ora Recovery Slide	Rocker-geometry sole for post-run footwear	See on Amazon(opens in a new tab)
Recovery	OOFOS OOriginal Sport	Cushioning foam with built-in arch support	See on Amazon(opens in a new tab)
Recovery	Skechers GO RECOVER Refresh	Dual density: firm base and soft top layer	See on Amazon(opens in a new tab)
Shoe	HOKA Challenger 8	Generous cushioning for road-to-trail running	See on Amazon(opens in a new tab)
Shoe	HOKA Speedgoat 7	High cushioning for long distances	See on Amazon(opens in a new tab)
Strength	Resistance bands (set of 6)	Progressive resistance for exercises at home	See on Amazon(opens in a new tab)
Splint	Night splint	Holds the foot in a fixed position while you rest	See on Amazon(opens in a new tab)
Foot ball	Fascia ball set (5 cm)	Localised pressure on sole and calf	See on Amazon(opens in a new tab)
Taping	axion Kinesiotape (12 rolls)	Elastic adhesive tape applied to the skin	See on Amazon(opens in a new tab)

What to look for (by function)

• Insoles: they should fit your shoe volume without changing how snug the shoe feels. Try them first on short runs.
• Shoe: cushioning that feels comfortable and a secure heel fit. Very minimalist models change the load on the foot; do not introduce them abruptly.
• Recovery footwear: arch support and a stable sole for the times you are not running.
• Roller and bands: home tools; use them with the guidance your professional gives you.

How to use each piece

1. Insoles

If your professional recommends insoles, prefabricated ones such as Superfeet(opens in a new tab) are a practical option. Trim them carefully along the outline of your shoe’s original insole.

2. Recovery footwear

After a run or on days with a lot of standing, footwear with arch support may feel more comfortable than going barefoot. Options: HOKA Ora(opens in a new tab), OOFOS(opens in a new tab) or Skechers GO RECOVER(opens in a new tab).

3. Strength work at home

The Rathleff trial used high-load strength exercise [3]. The programme (exercise, sets, load) should come from your physiotherapist; resistance bands(opens in a new tab) let you grade the resistance.

4. Night splint

Worn while you sleep to hold the foot in a fixed position. We have not verified solid evidence on its effectiveness, so we do not present it as a solution: it is a medical-type device and its use should be agreed with your professional. Option: night splint(opens in a new tab).

5. Foot ball

A small ball lets you apply localised pressure to the sole or calf, standing or seated. Use a comfortable pressure and stop if you feel sharp pain. Option: foot ball(opens in a new tab).

6. Kinesiology tape

Elastic adhesive tape that some people use for comfort. We have not verified evidence of its effect on this condition; if you use it, ask to be shown how to apply it. Option: kinesiotape(opens in a new tab).

Returning to running gradually

We found no reliable return-to-run timeframe in the verified sources, so we give no figures. The return should be gradual and guided by your professional, starting with less volume and less elevation gain than before.

Common mistakes

1. Buying gear before a professional assesses the pain.
2. Debuting new insoles on race day.
3. Switching shoes or drop abruptly without a transition.
4. Ignoring pain that increases while you run.
5. Expecting one piece to solve the problem: the evidence points to combining measures [3].

Frequently asked questions

Do insoles work for plantar fasciitis? The evidence is limited: they improved function in the short term in one trial, but differences faded by 12 months [2][4].

Is stretching enough? A meta-analysis found no significant difference between stretching and the comparators [5]. Ask your physiotherapist which combination suits you.

Can I keep running? It depends on your case. That decision belongs to your healthcare professional.

Sources and evidence

This guide was compiled from the sources below. It is general information and does not replace assessment by a healthcare professional.

1. Koc TA Jr, Bise CG, Neville C, Carreira D, Martin RL, McDonough CM. Heel Pain – Plantar Fasciitis: Revision 2023. J Orthop Sports Phys Ther. 2023;53(12):CPG1–CPG39. DOI 10.2519/jospt.2023.0303. Clinical practice guideline (cited for scope only)
2. Landorf KB, Keenan AM, Herbert RD. Effectiveness of foot orthoses to treat plantar fasciitis: a randomized trial. Arch Intern Med. 2006;166(12):1305–1310. DOI 10.1001/archinte.166.12.1305. Randomized trial
3. Rathleff MS et al. High-load strength training improves outcome in patients with plantar fasciitis: a randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015. DOI 10.1111/sms.12313. Randomized trial
4. Hawke F, Burns J, Radford JA, du Toit V. Custom-made foot orthoses for the treatment of foot pain. Cochrane Database Syst Rev. 2008. DOI 10.1002/14651858.CD006801.pub2. Systematic review
5. Jawade SS, Jawade SA. Therapeutic efficacy of stretching exercises as a conservative treatment for plantar fasciitis: a systematic review with meta-analysis. J Man Manip Ther. 2026. DOI 10.1080/10669817.2026.2733480. Systematic review with meta-analysis
6. Plesek J et al. Ankle joint biomechanics in recreational runners with resolved and incident plantar fasciitis: a one-year prospective 4HAIE cohort study. Scand J Med Sci Sports. 2026;36(4). DOI 10.1111/sms.70281. Small cohort study
7. Neubauer TM, Hill RD, Hu YE. Updates to running shoe and injury considerations. Cureus. 2026. DOI 10.7759/cureus.107402. Review

Last content review: 4 October 2026. Guide compiled from the cited sources; no individual professional review.