Insoles for heel pain?

Having done a search for "insoles" and "inserts", I'm wondering what insoles are good for heel discomfort caused by fast (for me) downhill walking and all the heel pounding it involves.

Are Spencos still the way to go? I've heard about something called Superfeet or something like that.

Opinions, anyone? (what, around here? he must be kidding)

Mad Townie said:

Opinions, anyone? (what, around here? he must be kidding)

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Its only opinions about hiking technique and equipment that are forbidden around here...

Of course, it depends on what kind of support you need.

I use superfeet in my hiking and street shoes. I need arch support and they give it to me. There are 2 models of interest: blue (low volume, limited arch lift) and green (larger volume, more arch support). I use green. The shaped heel pocket also helps to absorb shocks. They also make a custom moldable model (expensive, I've never tried it).

I have been unimpressed by the spenco insoles.

Sofsole used to make an viscoelastic rubber insole with good arch support and shock absorbency. I also have several pairs of these. Unfortunately, they disappeared from the local hiking stores a few years ago. A Google search on "Sofsole insoles" brings up a number of hits, so it looks like they are still available.

In general if it is soft, it is no good. Think of the pressure under your foot--anything which crushes flat under body weight is useless. Most of what you find in a drugstore falls into this class, IMO.

Doug

hi peter-
i've heard of superfeet but not spencos. are they a full insert?
i would just bring in your boots and try out the different ones,most stores will let you do that. i've also seen gel inserts just for the heel areas, they look like they would be comfy.
karen

DougPaul said:

I use superfeet in my hiking and street shoes. I need arch support and they give it to me. There are 2 models of interest: blue (low volume, limited arch lift) and green (larger volume, more arch support). I use green. The shaped heel pocket also helps to absorb shocks. They also make a custom moldable model (expensive, I've never tried it).

I have been unimpressed by the spenco insoles.

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Ditto on all points. Once you go green you'll never go back. Make sure you take care in cutting them to fit the footwear you'll be using.

Got no Sole

You might want to take a look at "Sole" heat-moldable insoles - I find they are much more durable, shock-absorbing, and supportive than Superfeet could ever hope to be. I have used them in all my shoes for both backpacking and trail running. I think they are about $40 a pair, but last a very, very long time. I am still using a pair I bought over 2 years ago that have seen hundreds of miles.

Sole

another vote for superfeet

Same here on the superfeet. I use green superfeet in my hiking boots and running shoes and blue for everyday shoes and sneakers. I started using them two years ago and have pretty much done away with any occasional heel or arch pain.

green superfeet

A shock absorbing layer like Spenco might not address the root of the problem, which may be pronation due to poor heel alignment due to other foot issues.
Superfeet did real well for me for years, but I have had to go to a prescription insole due to numerous alignment problems that occured from flat feet. Footlevelers have alleviated a lot of pain for me.
If you don't have flat foot issues the Superfeet are my vote.

Just goes to show you, there's no easy answer. I abandoned Superfeet after I found that the green Spencos did not aggravate my Morton's neuroma misery. With high arches, I find that their support is excellent.

Pat was fitted for a pair of ALINES at the Sugarloaf Ski Shop last winter ($75) because his ski boots had turned mean on him, and he has been transferring them to every pair of boots and shoes he puts on. They are customizable via little plugs that the technician inserts according to a measuring gizmo that he used.

Delve deeper amigo

Pete - it depends (typical lawyer answer, right) on what condition you are treating as well as the root cause of your condition. Could be plantar fascitis (sp), bone spurs, "stone" bruise, neuroma, etc. or one of the foregoing symptoms caused by ill fitting/supporting boots. In my past life as a competitive tennis player I went through various forms of heel pain. For immediate relief use the el cheapo waffle pattern gel heel cups available at any drugstore. Beyond that you have to look deeper at what the condition really is to determine how to treat it. Where is the pain anyway - back of heel or bottom of heel, bottom of arch? Back of heel usually indicates achilles or plantar (which can be arch too). Bottom of heel is usually spur, neuroma or bruise. Plantar can be very problematic...

Peter -
Gris is right, that there could be multiple reasons for your heel pain.

In my own case, I found that the problem was limited to the back of my heel, so I tried this cheap $4.00 alternative:
Dr. Scholls heel liner

This did the trick for my heels! I also noticed in the link that they prevent snags and runs in hosiery, which you might find useful.

Also, please note that Superfeet have a high arch, which can cause flat-footed people (like me) to roll their heels, thus causing ankle injury.

Good luck,
Marty

ditto to all of the advise above.

I (Bob) had issues with plantar fascitis and received custom insoles to wear in my street shoes - cured the issue in a couple of months. In my hiking and trail running shoes I use SOLE Ed Viesturs footbeds which can be heated to custom fit to your foot.

Be aware that just because you wear a size 9 boot, you may need a differant size footbed - be sure to be measured for the exact size you need to fit your arch and then trim it as needed.

Gris is correct--the proper treatment depends on the specific problem. I had a set of prescription insoles (visit to a podiatrist with custom insoles made to his spec) made for me when I was in college. They worked very well, but eventually wore out. However, I learned enough in the process, that I could do a good job of picking out manufactured insoles (green Superfeet or Sofsole, in my case) to do the job.

So you can experiment on your own with manufactured insoles or custom-molded insoles or see a pro and go from there. People with more difficult or subtle problems may need the professional help.

BTW, it is often better to use a full-size insole rather than a partial one. For instance, a heel cup will raise the heel, but reduce the arch support because there is nothing to fill in the void created under the arch.

Doug

Another vote for Sole for the same reasons mentioned by Tim Seaver. They feel much more supportive and extremely more cushioned than Superfeet. Every time I put Superfeet on they feel rock hard...not my thing.

I have been using the same insoles every day for the past year and a half and switch them out to each shoe for work, hiking, biking, and running. I do not use them kayaking or swimming

I got them originally to help with plantar fasciitis.

Custom molded insoles!

<Full disclaimer> I’m a Masterfit University Certified bootfitter and custom insole builder, own my business building custom insoles and modifying ski boots. I build insoles mainly for skiers and snowboarders. I also create insoles for hiking boots, I wear them, running shoes and walking. I perform a complete foot analysis prior to molding and building the custom insoles. </ disclaimer) I’m not here to advertise, PM me for more information. (my partner molded my feet, I built and finished them)

I have a couple of comments regarding the trim-to-fit (ttf) insoles. They may work and they may not work. I have seen people with ttf insoles that didn’t do them any good. The store bought versions don’t account for the length of ones arch, from the heel to the metatarsals, or for the height of the arch. If either of these parameters don’t match one may discover more pain than without an insole. It could be better, but not usually.

When selecting a ttf insole while seated place your foot on the insole, barefooted. Have somebody else look to see if the first metatarsal, big toe knuckle, is sitting next to the bottom of the ramp. If there’s a gap that length doesn’t fit. If the metatarsal falls on the ramp the insole is too short and that length doesn’t fit either.

You must have another person performing the inspection. If you are trying to peer around your legs and feet to see what’s happening beneath your soles, you won’t be sitting in a neutral position and this will effect your stance. It won’t be right.

Next have them look to see if there’s a gap between the insole and the sole of your foot. If there’s a gap while seated, there isn’t enough support for your foot.

As others have stated these don’t correct for pronation or supination. Only a custom insole will provide the support for these problems.

There are other types of self heated/ moldable insoles available, but usually you get what you pay for!

One doesn’t need to go to the Podiatrist for insoles for hiking, skiing, running unless they have severe foot pain or mal-formed feet. If one has discomfort only while performing certain activities you may look into custom molded insoles.

I too wasn’t sure with which to go with but have tried

Super feet blue (didn't like them to hike in, ok for every day shoes)
Super feet Green (liked better than the blue)
Sole-ultra Customs (i prefer these, a much better feel and worth it)

Another vote for the sole ultra-customs, as I switched from super feet due to durability and lack of forefoot protection (if you get the super feet make sure to size them like previously mentioned, I was 2 sizes larger than my shoe size do to a long high arch). I used both the blue, and green for different applications. The soles just have a lot more cushion and so far have lasted nearly as long as the super feet with no signs of wear or discomfort.

jason

I also hike with the Sole's. I was amazed at how much better my feet felt when I switched over to them. They offer a good deal of support and have lasted several years.

cbcbd said:

Another vote for Sole for the same reasons mentioned by Tim Seaver. They feel much more supportive and extremely more cushioned than Superfeet. Every time I put Superfeet on they feel rock hard...not my thing.

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(disclaimer: I haven't looked at Sole insoles.)

I have both Superfeet and Sofsole insoles. The Superfeet are made from a hard foam as noted above and the Sofsole are made from viscoelastic rubber (feels springy, but not easily compressible, Sorbothane is a brand is viscoelastic rubber). Off hand one would think that the Sofsole would be better at absorbing impacts, but my experience was that they were similar for me. The Sofsole can deform to absorb shocks, but the theory behind the Superfeet is that the relatively rigid heel cup distributes the forces over a larger part of the heel using one's internal absorption mechanisms (fat pad?) more effectively. It is also possible that the Superfeet foam, which feels rigid to the low pressures placed by one's fingers, compresses and absorbs shock under the much higher pressures placed by one's feet.

I don't know about the theory, but the two insoles which feel very different to my hands perform similarly on my feet.

Also, any material that that is soft enough to crush flat under the impact of footfall is not likely to help because once crushed, the material offers no padding between one's foot and the shoe.

I'd guess that many of us who have found success with one type would also find success with another type. But, of course, any type that works is good enough and "if it ain't broke, don't fix it".

Doug

A good site for a variety of products for feet and other body parts (I get my knee braces from them some other stuff) is:

Footsmart

For heel related pain go directly to Heel

They also sell all the Superfeet insoles

Superfeet at Footsmart

Kevin

Thanks, everyone! Lots to chew on . . . uh, CONSIDER.

As someone who has had serious foot pain in the past (enough to require examinations and tests by a number of specialists who could not find a problem, d'oh, but after a year the pain went away). I now speak highly of both Sole and Superfeet, though I prefer the Superfeet (green). Recently I was looking to see what new products might be available and the salesman at the very reputable outfitters store where I was looking suggested I try the purple, 'cause they're made for women (and that's what I am). I tested a pair out in the store and they were so N A R R O W. Yikes! They'd never even come close to fitting me or my footwear. Back to Green, for me.