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Plantar Fasciitis and Heel Pain: How to Choose the Best Brace
The best brace for plantar fasciitis is usually a night splint for morning heel pain, plus a day splint or heel cups for time on your feet. A night splint keeps the band under your foot gently stretched while you sleep, and a plantar fasciitis brace for walking supports the arch during the day.
- Eases sharp heel pain with your first steps
- Supports the arch and heel when you walk and stand
- Options for day, night and kids with heel pain
Easier First Steps
A night splint keeps the plantar fascia stretched overnight, so mornings don't start with sharp heel pain.
Stand and Walk Longer
A day splint or arch strap supports the heel and arch through long shifts and walks.
Cushion Where It Hurts
Silicone heel cups raise and cushion a sore heel inside your shoe.
At a Glance
- For most people, the best brace for plantar fasciitis is a night splint, often paired with a day brace or heel cups.
- Plantar fasciitis is one of the most common causes of heel pain, especially between ages 40 and 60.
- Night splints are for sleep; day splints, straps and wraps are for walking.
- Stretching and supportive shoes work best alongside any brace.
- Most people improve with simple care, though it can take several months.
2 millionpatients are treated for plantar fasciitis each yearSource: AAOS OrthoInfo
About 10%of people get plantar fasciitis in their lifetimeSource: American Family Physician
90%+improve within 10 months of starting simple treatmentSource: AAOS OrthoInfo
What Is Plantar Fasciitis?
Plantar fasciitis is irritation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot from the heel to the toes. It acts like a bowstring that supports your arch. Mayo Clinic calls it one of the most common causes of heel pain, and it's most common between the ages of 40 and 60.
The pain usually sits on the bottom of the heel, close to where the band attaches. It's often worst with your first steps in the morning, eases as you move, then comes back after long periods of standing or when you get up from a chair.
Heel pain has other causes too, such as Achilles tendon problems, a stress fracture or a pinched nerve. That's why it helps to know what kind of heel pain you have before you choose a heel brace for heel pain.
Common Signs of Plantar Fasciitis
- Sharp or stabbing pain on the bottom of the heel
- Pain with your first few steps out of bed
- Pain that returns after sitting or standing for a long time
- Pain that eases with walking, then builds again by evening
- Tenderness when you press the inside of the heel
What Causes Plantar Fasciitis?
Plantar fasciitis builds up over time when the band under your foot takes more stress than it can handle. Several things raise the risk, and most people have more than one.
Repeated Stress
Running, dance and high-impact workouts load the heel again and again. So do jobs that keep you standing or walking on hard floors all day.
Foot Shape and Walking Pattern
Flat feet, high arches or an unusual walking pattern change how weight spreads across the foot and can strain the band.
Extra Weight and Tight Calves
Extra body weight adds pressure on the heel. Tight calf muscles pull on the heel and add tension to the plantar fascia.
See a doctor if heel pain doesn't improve with home care, if it started with an injury, or if you have numbness, tingling, swelling or pain at rest. A brace supports your foot; it doesn't treat the cause on its own.
Who Benefits From a Plantar Fasciitis Brace?
A plantar fasciitis brace can help anyone whose heel pain comes from a tight or irritated plantar fascia. These are the people we hear from most.
People Who Stand All Day
Nurses, teachers, retail and factory workers who spend long shifts on hard floors.
Walkers and Runners
Active people who want support for training or daily walks while the heel settles down.
People with Bad Mornings
Anyone whose first steps out of bed are the most painful part of the day.
People with Flat Feet or High Arches
Feet that put extra strain on the band under the foot.
Adults 40 to 60
The age group where plantar fasciitis is most common.
Kids with Heel Pain From Sports
Growing children with Sever's disease, a different heel problem that also responds to heel cushioning.
How Does a Plantar Fasciitis Brace Help?
Most people sleep with their toes pointed down, which lets the plantar fascia and calf tighten overnight. That's why the first steps hurt. According to AAOS OrthoInfo, a night splint stretches the plantar fascia while you sleep and is very effective at reducing heel pain from plantar fasciitis.
Research is mixed, though. A review in American Family Physician says the evidence on night splints is conflicting, while plantar fascia stretches are effective. So think of a brace as one part of a plan that also includes stretching and supportive shoes.
Keeps a Gentle Stretch
Night splints hold the foot near 90 degrees so the band and calf stay long while you rest.
Supports the Arch
Day splints, straps and wraps add support under the arch while you walk and stand.
Cushions the Heel
Silicone heel cups raise and cushion the heel inside your shoe.
What Are the Different Types of Plantar Fasciitis Braces?
Plantar fasciitis braces fall into two groups: ones you sleep in and ones you wear on your feet. Many people use one of each.
Boot Night Splint
Also called a posterior splint. A shell runs behind the calf and under the foot to hold a set angle while you sleep.
Dorsal Night Splint
A lighter splint that sits on the front of the shin and top of the foot, leaving the heel and sole open.
Day Splint, Strap or Wrap
A soft brace for walking and standing that supports the arch and heel.
Silicone Heel Cups
Soft inserts that slip into your shoe to cushion and lift the heel.
Brace typeSupportBest forKey detailCommon HCPCS
Boot night splintFirmMorning heel pain, tight calvesHolds a set angle while you sleepL4396, L4397
Dorsal night splintModerateMorning heel pain, light sleepersLighter, heel and sole left openL4396, L4397
Day splint, strap or wrapLightWalking and long shiftsFits inside a supportive shoeL1902
Silicone heel cupsLightHeel pain when standingCushions and lifts the heelL3485
What Is the Best Plantar Fasciitis Brace for Walking?
A plantar fasciitis brace for walking needs to be soft enough to fit in your shoe and firm enough to support the arch. Day splints and arch straps do that job, and many people wear one during long shifts or on daily walks.
A day splint for plantar fasciitis is not the same as a night splint. Night splints are for rest and sleep, so take them off before you walk around.
- Wear it inside a supportive shoe with a cushioned sole.
- Snug the straps enough to feel support without pins and needles.
- Use it on the days you stand or walk the most.
What Is the Best Night Splint for Plantar Fasciitis?
If your worst pain comes with your first steps in the morning, a night splint is usually the best place to start. It keeps the foot from pointing down while you sleep, so the plantar fascia doesn't tighten overnight.
It can take a little time to get used to sleeping in one. Start with a gentle angle, loosen the straps if your toes tingle, and take it off if you need to get up. You shouldn't walk in a night splint. Learn more about how a plantar fasciitis night splint works.
- A boot-style night splint holds a firm, steady angle.
- A dorsal night splint is lighter and leaves the heel open.
- Pair it with calf and foot stretches each morning.
Which Is Better, a Dorsal or a Boot Night Splint?
Neither is better for everyone. A boot night splint gives the most control and a steady stretch, which suits people with stubborn morning pain. A dorsal night splint is lighter and cooler, which many people find easier to sleep in.
If you toss and turn, or your feet get hot at night, try a dorsal design first. If you want a firm hold and don't mind a bit more bulk, a boot design is a good fit.
- Boot style: more control, more bulk.
- Dorsal style: lighter, open heel, easier to sleep in.
- Both work best when you wear them most nights.
What Is the Best Brace for Heel Pain?
For everyday heel pain, start with cushion and support. AAOS notes that soft silicone heel pads are inexpensive and work by raising and cushioning your heel, and that shoes with thick soles and extra cushioning can reduce pain with standing and walking.
If your heel pain also comes with arch pain, a wrap that supports both the heel and the arch can help on long days. Keep stretching your calves, since tight calves add stress to the heel.
- Heel cups go in both shoes so you stay level.
- Wraps support the heel and arch on long days.
- Swap worn-out shoes, which lose their cushion over time.
Heel Cups for Sever's Disease in Kids
Sever's disease is heel pain in growing children. AAOS OrthoInfo describes it as one of the most common causes of heel pain in growing kids, caused by repeated stress on the growth plate in the heel. Kids in running and jumping sports get it most often, especially during growth spurts.
Rest, a change in footwear and heel cushions in sports shoes can help absorb impact. The good news: Sever's disease does not come back once a child is fully grown and the growth plate has turned into solid bone.
- Heel cushions go in both sports shoes.
- Ease off running and jumping when the heel hurts.
- See your child's doctor about limping or pain at rest.
Best for kids with Sever's diseaseBrace Direct GreenRelief Youth Silicone Heel CupsHCPCS: L3485View product
Heel Cups vs Plantar Fasciitis Braces
Heel cups and braces do different jobs, so many people use both. Heel cups cushion the heel inside your shoe all day. Braces and splints support or stretch the plantar fascia itself.
- Choose heel cups for heel pain when standing on hard floors.
- Choose a day splint or strap for arch and heel pain when walking.
- Choose a night splint for sharp pain with your first steps in the morning.
How Long Should You Wear a Plantar Fasciitis Brace?
Most people wear a night splint every night and a day brace on busy days until the pain settles, then taper off. Recovery takes patience. AAOS reports that more than 90% of patients improve within 10 months of starting simple treatment, and American Family Physician reports that 80% of patients improve within one year.
If you aren't improving after several months of steady care, see a foot and ankle specialist. They can check for other causes and talk through next steps.
Getting Used to Your Plantar Fasciitis Brace
Ease Into Night Wear
Start with a gentle angle and a few hours a night, then work up to the whole night as it gets comfortable.
Stretch Every Morning
Stretch your calf and the bottom of your foot before your first steps out of bed.
Check the Fit
Straps should feel snug, not tight. Tingling, numbness or cold toes mean it's too tight.
Mind Your Shoes
Wear cushioned, supportive shoes with your day brace or heel cups, and skip going barefoot on hard floors.
Insurance and HCPCS Codes
Many plantar fasciitis braces and night splints have an HCPCS code, the billing code Medicare and insurers use for medical equipment. We don't bill insurance, but you can submit your receipt to your insurer for possible reimbursement. Most of our braces are also HSA and FSA eligible.
Talk to a Brace Specialist
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Not sure which plantar fasciitis brace you need? Tell us when your heel hurts most, what shoes you wear and how long you are on your feet. Our specialists can help you choose a size and style before you buy, and after your brace arrives you can use our fitting videos or book a virtual fitting session.
Unused items in their original packaging can be returned or exchanged within 30 days of purchase. See our Return Policy for details.
Contact Our TeamFind the Plantar Fasciitis Brace That Fits Your Day
Shop Plantar Fasciitis Braces and Heel Pain ReliefPlantar Fasciitis Questions We Hear Most
What Is the Best Brace for Plantar Fasciitis?
For morning heel pain, a night splint is usually the best brace for plantar fasciitis. For pain while you walk or stand, add a day splint, arch strap or heel cups. Many people use a night splint and a day brace together.
Suggested: Brace Direct 90 Degree Night Splint or Brace Direct Plantar Fasciitis Pneumatic Foot Strap
Should You Wear a Plantar Fasciitis Brace All Day?
Wear a day brace when you are on your feet the most, such as long shifts or walks. Night splints are for sleep only. Take breaks to check your skin and let your foot rest.
Can You Walk in a Plantar Fasciitis Brace?
Yes, if it's a day splint, strap or wrap made for walking. Don't walk in a night splint; take it off before you get up.
Suggested: Brace Direct Plantar Fasciitis Pneumatic Foot Strap
Do Night Splints Help Plantar Fasciitis?
They help many people, especially with morning heel pain. AAOS calls night splints very effective at reducing heel pain, while some research is mixed, so use one alongside daily stretching.
Suggested: Brace Direct Dorsal Night Splint
How Long Should You Wear a Plantar Fasciitis Brace?
Most people wear one until the pain settles, then taper off. Plantar fasciitis often takes months to improve, so be patient and keep stretching. See a doctor if you are not getting better.
What Helps Heel Pain When Walking?
Cushioned, supportive shoes, silicone heel cups and a day splint or arch strap can all help. Stretch your calves daily, since tight calves add stress to the heel.
Suggested: Brace Direct GreenRelief Silicone Heel Cups
Do Heel Cups Help Heel Pain?
They can. Soft silicone heel cups raise and cushion the heel, which eases pressure when you stand and walk. Use one in each shoe so you stay level.
What Is Sever's Disease in Kids?
It's heel pain in growing children caused by stress on the growth plate in the heel. It's common in kids who play running and jumping sports, and it stops once the growth plate matures.
Sources
- Plantar Fasciitis and Bone Spurs. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Link
- Plantar fasciitis: Symptoms and causes. Mayo Clinic. Link
- Plantar Fasciitis (Trojian and Tucker, 2019). American Family Physician. Link
- Sever's Disease. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Link