Do you find yourself struggling with pain deep inside the foot under the arch? Or do you feel like there’s a hard mass or lump in the middle of your foot between your heel and forefoot?
You may have a plantar fibroma.
Wearing the wrong shoes can aggravate this thickened, fibrous scar tissue and cause pain that increases as more pressure is placed on it. But changing your shoes isn’t always an option. Instead, adding an insole for plantar fibroma is a less expensive option.
The Tread Labs Ramble is our top choice. It provides excellent arch support, has interchangeable top covers, and has thick foam cushioning that offers shock absorption and comfort.
Before you replace your shoes, consider buying one of these insoles to relieve the pain from plantar fibroma.
Top 3 Best and Favorites
Tread Labs Ramble
Walk-Hero Comfort and Support Insole
KEEN Utility K-30 High Arch Insole
1. Tread Labs Ramble
The Tread Labs insoles aren’t just an insole. Instead, they offer a system that can work for anyone, regardless of foot structure.
The first part is the firm arch support. The molded arch support is available in four different arch heights—low, medium, high, extra high—so you can find the right height for your feet.
Choosing the right arch support for your arch type is important to relieve pressure on the plantar fascia and ease the pain of plantar fibroma.
These arch supports come with a lifetime guarantee. They have a deep heel cup to provide sturdy support to the feet and keep them in position.
Placed on top of the arch support is the top cover, which is 5 mm thick and offers comfort and light padding.
The open-cell PU foam helps to absorb shock and protect the plantar fascia. It also has PURE antimicrobial treatment built into it to help keep your feet stay fresh and dry.
When the top cover wears out, you don’t have to replace the whole insole. Instead, simply buy a new top cover and place it on top of the arch support piece.
- Interchangeable 3D-molded top covers
- Provides firm arch support
- Deep heel cup
- Thick layer of foam cushioning
- Some may feel that these insoles are too rigid even though they’re the softest that Tread Labs offers
2. Superfeet GREEN
The Superfeet Green is a close contender. Although it’s a 1-piece system, these are high quality and provide excellent support.
The base of this insole is wide, stable, and sturdy. It’s a firm stabilizer cap that not only cushions the heel and provides shock absorption but is also the widest width of the Superfeet insoles.
As well as being wide, it’s got a deep heel cup for keeping the foot in place and preventing lateral movement.
Effective cushioning is provided by the high-density foam footbed layer, providing protection against shock and vibration that could aggravate the plantar fibroma.
As well as comfort and cushioning, this insole also has a natural organic coating that prevents odor-causing bacteria from forming.
These insoles are high-volume and high-profile, so they may not fit well in shoes without removable insoles.
Some people may find that these insoles require a break-in period before they feel comfortable.
- High-density foam footbed
- Firm, Polymer stabilizer cap
- Organic anti-bacterial coating
- Wide, deep heel cup
- These insoles have a break-in period
3. Walk-Hero Comfort and Support Insole
The Walk-Hero Comfort and Support insole help to realign your feet and absorb shock. They’re ergonomically designed to provide the highest comfort and support.
The base is constructed of shock-absorbing EVA foam, which reduces the impact on the area of pain. It also has a deep heel cup, which helps to keep your foot aligned in one position.
In between the EVA layer and the soft 5 mm top cloth, there’s a semi-rigid arch support to keep your foot in the right position and provide adequate support.
On the heel, you’ll find a small section of silicone gel padding, which absorbs shock even more. This isn’t exposed, so even those with a silicone allergy should be able to wear these.
- Semi-rigid arch support
- Durable, shock-absorbing EVA foam base
- Ergonomic design
- Additional heel padding
- Only one arch height option
4. KEEN Utility K-30 High Arch Insole
These insoles are made from top-quality materials, designed specifically to absorb shock and provide a high level of comfort.
Because they have a firm, high arch, they’re also comfortable for most foot types, from low to high arches.
The footbed is contoured and provides excellent support for the plantar fascia. This also helps to disperse pressure evenly across the foot to reduce pressure points and the impact on joints.
High-rebound foam is soft underfoot and also absorbs vibration, making this insole even more protective on the feet. A deep heel cup keeps the foot firmly in place, allowing it to stay aligned.
For even more protection, gel pads have been placed in the heel and the forefoot. These reduce vibration, preventing jarring that could aggravate the plantar fibroma.
To add to the comfort, the top cloth features Cleansport NXT, an odor-control and quick-drying technology.
These insoles do run slightly large, but they can easily be cut to fit into any shoes.
- Cushioned comfort
- Contoured footbed
- Shock-absorbing gel pads in the forefoot and heel
- Anti-microbial and odor control
- They run slightly large but can be cut to fit
5. SOLE Softec Ultra
The SOLE Softec Ultra has 3.2 mm of spongy open-cell cushioning underfoot. This helps to absorb impact and cushion all parts of the foot effectively, reducing pressure and vibration on the foot.
A deep heel cup allows your foot to fall into exactly the right position to keep it properly aligned. It also prevents lateral movement that could cause pain in the arch.
No matter what kind of arch you have, you can mold these insoles to your foot shape so you get the best comfort and support for your particular foot. Regular wear will cause these insoles to mold to your foot, but we recommend heat molding for a faster and more customized fit.
Once molded and set, the insole provides semi-rigid arch support that keeps your foot stable. This helps to disperse body weight evenly, reducing the chance of hot spots, especially in the arch area.
- Molds to your foot shape
- Semi-rigid arch support
- 3.2 mm layer of open-cell cushioning
- Deep heel cup
- These insoles run slightly large
Top 3/4 Length
6. Spenco RX 3/4 Orthotic Arch Supports
¾ inserts are a good choice for those who want less cushioning or if you wear shoes without removable inserts.
The base layer consists of SpenCore material, which is a closed-cell foam injected with nitrogen. This offers excellent cushioning and shock absorption, as well as increasing the comfort of these insoles.
It offers rigid arch support and it’s heat-moldable for a custom fit. The ¾-length may mean that it doesn’t offer enough support for high arches, as it only offers about 20 mm in the arch.
The top-cloth is stretchy and uses Silpure to prevent the growth of bacteria that cause odor. It’s also friction-free, reducing the chances of chafing and blisters. The insoles can also be washed easily.
- Rigid arch support
- A layer of shock-absorbing cushioning
- 4-way stretch fabric
- May not offer enough arch support for high arches
7. Tread & Butter Cascadia
If you would like a sustainable insole, this is a good choice. The Tread and Butter Cascadia is made of natural cork, which is sustainable as well as comfortable.
It’s certified Climate Neutral, so it’s good for the planet as well as for your feet.
Cork is firm enough to offer good support for the arches. It’s an ergonomic design that keeps the feet aligned and protected.
As well as the natural shock-absorbing properties of cork, the insole also uses Poron Vive high-rebound padding on top for comfort and even more impact absorption.
To keep your feet fresh and dry, X-Static silver ion technology helps to prevent odor-causing bacteria from growing in your shoes.
These shoes are designed for high- and medium-volume shoes. They may not fit very well into low-profile shoes.
- Made from natural and sustainable cork
- Ergonomic design
- Can be used in high and medium-volume footwear
- Supportive and comfortable cushioning
- May not fit well into low-volume shoes
8. PowerStep Pinnacle Breeze
Breathability is important in an insole, and the PowerStep Pinnacle Breeze offers excellent ventilation.
The PORON mesh top cover is light and breathable, allowing for airflow around your feet.
As well as keeping your feet cool and well-ventilated, these insoles provide good support for the arch, reducing pressure that could lead to pain. These insoles are designed for neutral arches, so severe overpronators may find that they don’t get enough support.
The EVA foam base features a deep heel cup and the signature PowerStep arch shape, which cups the arch supportively. These two features help to keep the foot properly aligned within the shoe.
- Soft, breathable mesh top cover
- Firm, flexible arch support
- Dual-layer foam cushioning
- Sturdy EVA foam base
- These insoles may not be supportive enough for those with low or high arches
9. pedag VIVA High
Leather insoles are durable, soft against the skin, and comfortable. The pedag Viva High insoles are full-length inserts that offer 25 mm of semi-rigid arch support for neutral to high arch types.
They’re low-profile and can fit comfortably into most types of shoes. Their orthopedic design is meant to help restore arch function, so it can help to reduce pressure on plantar fibroma.
The cowhide leather top cover wicks away moisture, and also uses an activated carbon filter with anti-bacterial treatment to keep your feet fresh.
Other helpful features include a cushioned heel plug for extra shock absorption and a metatarsal pad to cushion the forefoot and help to spread the metatarsals out and relieve pressure.
- Breathable, leather top cover
- Built-in metatarsal pad
- Features an activated carbon filter
- Cushioned heel plug
- Some people may find that these insoles are too rigid
What Is a Plantar Fibroma?
A plantar fibroma is a knot of hard, fibrous tissue that develops underneath the foot, in the medial longitudinal arch—in the middle of the instep.
It’s essentially scar tissue that can put unnecessary pressure on the surrounding tissues and cause pain and discomfort.
The main symptom of plantar fibroma is a hard mass in the arch of the foot. It may cause a small bulge on the underside of the foot, and this can cause pain as it places pressure on the surrounding tissues or when your footwear pushes against it.
Plantar fibroma may be caused by a variety of factors. One of the most common reasons behind it is wearing improper footwear that doesn’t offer enough support for the feet.
Women who wear high heels may be at higher risk of developing plantar fibroma due to the way the plantar fascia stretches. Any other shoes that elevate the heel and place pressure on the forefoot may lead to plantar fibroma.
Another common cause is trauma to the foot. Overuse injuries may cause the tissue in the forefoot to thicken, or old wounds may leave scar tissue.
Those who have existing medical conditions such as diabetes, liver issues, and thyroid conditions are more likely to develop plantar fibroma.
Also, those who are on medications like anti-seizure and beta-blocker drugs may be at a higher risk of developing plantar fibroma.
Should You Massage Plantar Fibroma?
Massaging plantar fibroma can help to ease the pain, as well as encourage the scar tissue in the forefoot to break up more easily.
It should be undertaken as part of treatment and not just on its own.
How Do You Break Up Plantar Fibroma?
There is no specific remedy for breaking up plantar fibroma. You can change your shoes or wear insoles to take pressure off the forefoot, which can help to prevent the fibroma from becoming worse.
But you will also need to take some other steps, such as using topical creams or gels as prescribed by a doctor, corticosteroid shots, going for physical therapy, or in severe cases, surgery.
Can You Get Rid of Plantar Fibroma?
Generally, plantar fibroma won’t heal on its own, so you will need to consult a medical practitioner and get advice about the best way to treat it.
With professional medical treatment, the fibroma can be removed or healed.