I've been trying to get more exercise lately and started walking my neighborhood a few times a week. Nothing crazy, maybe 2-3 miles at a time. But my heels have been pretty sore after my walks and sometimes even the next morning when I first get out of bed. Is there an insole that could help with this?
Heel soreness during and after walks, especially that first-step pain in the morning, is a really common complaint, and the good news is that insoles can help quite a bit. What you're describing sounds like it could be the early stages of plantar fasciitis, heel spurs, or even just a bruised heel, all of which are common to feel during extended periods of walking. Hard pavement doesn't help, since it sends more shock through the heel with every step than softer surfaces would. Either way, a good insole will help mitigate your heel pain regardless of the specific cause: by supporting the arch so that tendon isn't being pulled as hard with each step, and by cushioning the heel to absorb some of that impact before it reaches your foot. Here are our top two picks:
New Balance Active Cushion Insoles
The New Balance Active Cushion Insoles are one of our top picks for walking and are particularly well-suited for someone dealing with heel soreness. They feature a firm arch support that helps distribute pressure more evenly across the foot, which takes some of the strain off the heel and the tendons that connect to it. The cushioning is generous from heel to toe, with a thicker, more shock-absorbent layer under the heel that does a good job soaking up impact from hard pavement. The result is a comfortable, supportive feel that holds up well over multiple miles without feeling stiff or overly firm underfoot. These are a great starting point if you want an all-around walking insole that handles both support and cushioning well.
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OC9 Cushioned Insole
If you'd prefer something that feels softer and more cushioned underfoot, the OC9 Cushioned Insole is a great option. Rather than a firm arch support, it features a fully flexible integrated arch support and heel cradle that provide gentle alignment without any stiffness, so your foot can flex naturally through each step while still getting some support. The thick PWR-Thane cushioning layer runs from heel to toe for excellent all-over pressure relief, and a gel pad under the heel adds an extra layer of shock absorption right where you're feeling the pain. It's a more cushion-forward insole than the New Balance Active Cushion, making it a good fit if comfort and pressure relief are your top priorities. The tradeoff is that the flexible arch won't provide as much corrective support if your foot mechanics are contributing to the problem, but for heel pain that's primarily driven by impact, it handles that well.
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Summary
The New Balance Active Cushion Insoles are best for those who want a well-rounded walking insole with firm arch support and solid heel cushioning; a good fit if you want structure alongside comfort. The OC9 Cushioned Insole is better for those who prefer maximum cushioning and a softer, more flexible feel underfoot, with a gel heel pad for targeted pressure relief right where it hurts.