Plantar Fasciitis Treatment Explained by a Podiatrist: How to Fix the Real Cause and Heal Naturally

by Dr. Tom Lembo | 6 min read

This article was written by a podiatrist and the creator of Samurai Insoles, a product developed to relieve plantar fasciitis. While we make Samurai Insoles, this article reflects our professional medical experience and review of plantar fasciitis support.

Understanding Plantar Fasciitis

As a podiatrist, I’ve seen countless people walk through my door with the same story - they wake up, take a few steps, and feel that sharp, stabbing heel pain that seems to come out of nowhere. Most have tried ice, stretching, or new shoes, but the pain always finds a way back.

That’s the frustrating thing about plantar fasciitis: it’s one of the most common causes of heel pain, yet one of the most misunderstood.

Most “treatments” focus on calming inflammation, but the real fix comes from understanding what causes it in the first place - and that almost always comes down to how your feet move.

Let’s look at what plantar fasciitis really is, what it feels like, and how to finally get it to heal naturally.

Symptoms and Signs of Plantar Fasciitis

Typical signs of plantar fasciitis include:

• Sharp heel pain with your first steps in the morning

• Soreness after long periods of standing or activity

• Tight calves or Achilles tendons

• Pain that returns after rest

• A burning or pulling sensation along the arch

If your plantar fasciitis pain location centers under the heel or arch - especially if it’s so bad you can’t walk comfortably - you’re not imagining it.

What Causes Plantar Fasciitis? (The Real Story)

Most people think plantar fasciitis is just inflammation, but it’s really a mechanical problem.

The main culprit is overpronation – your foot rolling inward too much as you walk.

When that happens, your arch collapses excessively, overstretching the fascia.

Every step pulls like a rope that’s too tight, causing irritation where the fascia anchors to the heel bone.

That’s why heel pain can linger for months, even years, if the motion isn’t controlled.

Why It Happens in the First Place

My patients often ask, “How do you get plantar fasciitis?”

It usually develops slowly from these stresses building up over time.

Causes of plantar fasciitis include:

• Flat feet or fallen arches

• Tight calf muscles or Achilles tendons

• Worn-out or unsupportive shoes

• Standing all day on hard surfaces

• Sudden increases in exercise or walking

• Alignment issues in knees or hips

Why Typical Treatments Fall Short

Most plantar fasciitis treatments feel good for a while, but they don’t control the motion that causes the pain.

• Ice and massage calm inflammation but don’t stop the fascia from overstretching.

• Stretching loosens tight calves and Achilles tendons, but it often can’t control how your foot moves when you walk.

• Foam or gel inserts cushion your heel, yet they let your arch collapse every step.

That’s why relief from these quick fixes is short-lived. The fascia stays under tension, and the problem returns the moment you’re back on your feet.

To truly heal plantar fasciitis, you need support that changes your mechanics.

A quality orthotic insert gently lifts the arch, aligns the heel, and lets the plantar fascia rest so those tiny tears can finally repair.

Home Remedies and At-Home Treatment

For plantar fasciitis home remedies, focus on comfort and consistency:

• Use an orthotic insert that controls pronation.

• Roll your foot over a frozen water bottle for 10 minutes twice a day.

• Gently stretch your calves and plantar fascia.

• Wear supportive shoes indoors – avoid going barefoot.

  
  

These home remedies for plantar fasciitis relieve strain, promote natural healing, and prevent plantar fasciitis recurrence in the future.

The Missing Piece: Orthotic Arch Support Inserts

True plantar fasciitis treatment means comfortably controlling motion, not just masking pain.

Orthotic inserts gently lift your arch, align your heel, and let the fascia relax.

Think of them as scaffolding for a bridge under stress – once supported, it can finally repair itself.

Effective orthotics should have:

• Firm yet flexible arch support

• Versatility for different shoes

• A slim profile for all-day comfort

That’s the foundation of lasting plantar fasciitis relief.

Our Top 5 Plantar Fasciitis Inserts for 2025

When it comes to relieving plantar fasciitis, not every orthotic arch support insert is created equal.

Some focus on soft cushioning, others try to mimic custom orthotics - but few actually correct the motion that causes the pain.

Here’s a closer look at five options that stand out for comfort, design, and value — including the one we recommend most for real, lasting relief.

🏆Our 2025 Top Pick🏆

#1- Samurai Insoles Ninjas ⭐⭐⭐⭐⭐

Podiatrist designed and made by an orthotic lab in the United States, Ninjas are one of the few plantar fascitiis inserts that combine true orthotic structure with everyday comfort.

Instead of relying on soft foam or gel, Ninjas comfortably support your arch and stabilize your heel. The result? You move naturally again -without the sharp heel and arch pain that comes from overpronation.

I originally designed Samurai Insoles Ninjas after years of treating patients with plantar fasciitis who couldn’t find inserts that actually corrected the problem. Most insoles felt soft but didn’t support the arch properly, so I built one that did.

Why we recommend them:

✔️ Support that actually treats the cause, not just the symptoms

✔️ Comfortable enough for daily wear in most shoes

✔️ Durable construction — nothing to compress or wear out

✔️ 60-day comfort guarantee + 1-year warranty

✔️ Made in the USA by a professional orthotic lab

✔️ Price: Less than $40 - fraction of the cost of custom orthotics or many competing alternatives

Verdict: Real correction, real comfort, real results.

#2- Protalus Insoles T-100 Elite

You’ve probably seen Protalus all over social media. They’ve become popular for their thick, supportive feel - and they do help some people with flat feet or mild overpronation.

That said, they’re bulkier and pricier than most everyday users need.

Highlights:

• Some users find them bulky with less than adequate support

• Hybrid design with a firm plastic base

• May work well for wider or bulky shoes or heavy daily wear

• Price: ~$64.95

• 90-day warranty

• Made overseas

Verdict: Supportive and stylish, but at nearly double the price, they’re a splurge for most.

#3- Superfeet Green Insoles

A classic name in insoles - Superfeet helped pioneer modern arch support. Their Green model is firm, stable, and built to last.

However, the extremely rigid outer shell can make them feel much too stiff for casual wear, and they’re bulkier than most options here.

Highlights:

• Strong, structured support, but often too stiff for many users.

• Reliable for athletic and work shoes

• Price: ~$54.95

• 60-day warranty

• Made outside the USA

Verdict: Proven performance, but less comfortable for all-day wear.

#4- Dr. Scholl's Custom Fit Orthotic Inserts

The “Custom Fit” line from Dr. Scholl’s sounds impressive, but the name oversells it a bit. These are comfortable enough, but they rely on a plastic bottom layer that flexes WAY too much (in our opinion). Also, because they sit on top of your shoe’s insole, they can feel bulky or unstable.

Some listings note they’re not returnable once opened, so check the seller’s current policy before you buy.

Highlights:

• Widely available in stores, but potentially terrible return policy on Amazon

• Shorter length may take getting used to and can lead to instability and shifting.

• Price: ~$50.00

• 90-day warranty

• Made outside the USA

Verdict: Convenient and easy to find, but limited support and return options for the price.

#5- Dr. Scholl's Plantar Fasciitis Orthotics 

The most affordable insert on this list, and probably the one you’ve seen at every drugstore.

They’re light and cushiony, but that’s about where the benefits stop.

Highlights:

• Good short-term comfort, extremely poor long-term support for many

• Price: ~$15.00

• Thin design fits most shoes easily

• 90-day warranty

• Made outside the USA

Verdict: Budget-friendly but ultimately may not have adequate support to relieve or prevent plantar fasciitis for some users.

Final Takeaway

If you’re serious about getting rid of plantar fasciitis, don’t settle for an insert that only feels soft — look for one that supports proper motion.

Samurai Insoles Ninjas combine medical-grade structure, everyday comfort, and real affordability. They’re built to relieve pain today and prevent it from coming back tomorrow.

What Not to Do

• Don’t rely only on stretches or massage guns.

• Avoid barefoot walking on hard floors.

• Skip flimsy foam insoles – they feel good briefly but fix nothing.