How to Tell if Your Orthotics Are Working or Not
You invested in orthotics to end your foot pain, but what if they’re not working—and you don’t even know it?
Published April 28, 2025.
Are your feet supposed to ache this much during the adjustment period? Without clear answers, you might waste months wearing ill-fitting inserts, risking more discomfort or even injury.
The good is that you can tell if your orthotics are doing their job or falling short. In this guide, you’ll learn how to decode your body’s signals, spot red flags, and measure progress so you can finally get the relief you paid for.
» Order custom-made orthotics and ease your foot pain quickly
What Are Orthotics?
Orthotics are supportive inserts that fit in your shoes to improve foot comfort and alignment. Well-fitting orthotics can make a big difference by:
- Easing pain in your feet, legs, and lower back
- Improving your posture and balance
- Reducing tiredness and heel discomfort
» Check out the different types of custom orthotics
How Orthotics Address Specific Foot Conditions
- For Plantar Fasciitis: If you have plantar fasciitis, orthotics can reduce heel pain when standing or walking. They support your arch, which helps prevent strain on the tissue under your foot, easing inflammation and discomfort.
- For Flat Feet: Orthotics help flat feet move more naturally. They reduce strain on the feet, ankles, and legs, making you feel less tired. They also improve balance by spreading their weight evenly, especially during exercise.
- For Excessive Ankle Rolling: If your ankles roll inward too much (overpronation), orthotics keep them stable and aligned. This reduces stress on your joints and prevents uneven wear on the inner side of your shoes.
📌 Next Steps: Talk to a podiatrist to find orthotics that fit your needs and start walking with less pain.
How Soon Will Orthotics Help Your Foot Pain?
Orthotics are shoe inserts designed to ease foot pain and improve comfort. Most people feel relief within 1 to 2 weeks, though it may take longer for some.
Here’s what to expect:
Getting Started with Orthotics
Your feet may need time to adjust to the new support, which can cause mild soreness at first. To make the transition easier:
- Wear orthotics for 2–3 hours a day to start.
- Gradually increase wear time over a week.
- If soreness lasts beyond 2 weeks, check with a podiatrist.
📌 Over-the-Counter vs. Custom Orthotics: Which Should You Get?
Over-the-counter orthotics are affordable, but finding the right fit may require trial and error. On the other hand, it's better to invest in custom orthotics. They are molded to the foot's imprint, providing faster and longer-lasting relief.
» Read our in-depth comparison of over the counter and custom orthotics
How Your Condition Affects the Timeline
How soon you heal also depends on your foot issue:
- Plantar Fasciitis: Improvement should take 1–2 months, especially if the inflammation is severe or you’re very active.
- Other Conditions: Mild issues may improve in 1–2 weeks, while complex problems could take longer.
📌 Next Steps: Be patient and monitor your progress. If relief is slow, talk to a podiatrist about adjusting your orthotics or exploring custom options.
Custom Insoles for Plantar Fascitiis
Upstep's custom orthotics, made from a precise mold of your foot, provide targeted arch support for plantar fasciitis, making each pair of shoes in your closet comfortable.
Learn MoreIs Your Orthotic Causing Problems? Here’s What to Watch For
Orthotics should reduce foot pain and improve comfort, but if they’re not working after the first 1–2 weeks (the break-in period), you may notice issues.
Here’s how to spot problems and fix them:
Warning Signs Your Orthotics Aren’t Working
If you notice these after 1–2 weeks, your orthotics may need adjustment:
- Ongoing or Worse Pain: Foot, leg, or back pain that doesn’t improve.
- Blisters or Calluses: Signs of uneven pressure on your feet.
- Numbness or Tingling: Possible pressure on nerves from incorrect fit.
- Tripping or Unsteadiness: Trouble walking, balancing, or standing straight.
- Uneven Shoe Wear: Worn-out soles on one side, suggesting too much or too little support.
- No Improvement After 6–8 weeks: If your original symptoms (e.g., heel pain) persist, the orthotics may not suit your needs.
» Learn how to tell if you need orthotics
What to Do If You Have Issues
Try these steps to get your orthotics back on track:
- Ease Into Wearing Them: If you feel soreness, cut back to 1–2 hours a day and slowly increase over a week to help your feet adjust.
- Check Your Shoes: Ensure your shoes have enough room for the orthotics. Look for wide toe boxes and supportive soles to avoid squeezing or uneven pressure.
- See a Specialist: A podiatrist can check your orthotics, diagnose your foot issue, and recommend better inserts or shoes.
📌 Next Steps: Don’t give up—many orthotic issues can be fixed with small changes. Talk to a podiatrist to find the right solution and get back to walking comfortably.
» Discover the best materials for orthotics
Your Guide to Using and Maintaining Orthotics
To get the most out of your orthotics, you’ll need to break them in carefully and check them regularly.
Here’s how to do it right.
Breaking In Your Orthotics
Expect mild soreness for the first 1–2 weeks as your feet adjust to the new support. With time, you’ll feel less pain and have better balance.
To make the transition smooth:
- Wear orthotics for 1–2 hours daily at first.
- Gradually increase wear time over 1–2 weeks until you can wear them all day.
- Use supportive shoes with enough room (e.g., wide toe boxes) and break in the orthotics in your everyday shoes.
- Watch for sharp pain, extreme fatigue, or tripping/slouching, which may mean a poor fit. If these persist, see a podiatrist.
» Find out if custom orthotics are worth the price
Keeping Your Orthotics Effective Over Time
To ensure your orthotics keep working, have them checked every 6–12 months by a podiatrist.
The timeline depends on:
- Active Lifestyle: Runners or active people should check every 6 months.
- Low Activity: If you’re less active with mild issues, every 12 months is fine.
- Worsening Foot Issues: Conditions like arthritis or bunions need checks every 6 months to prevent increased pain or deformity.
Over-the-Counter vs. Custom Orthotics
- Over-the-Counter orthotics wear out faster (e.g., flattened padding) and may need replacing every 6–9 months.
- Custom Orthotics are more durable, often lasting 12 months or more.
📌 Next Steps: Start with a gentle break-in period, then schedule regular podiatrist visits to keep your orthotics—and your feet—feeling great.
» Find out how to prevent pain after wearing orthotics
Why Custom Orthotics Are Perfect for Foot Pain
Generic over-the-counter orthotics are one-size-fits-all and made with cheaper materials, so they:
- Wear out faster (e.g., flattened padding within months).
- Offer less precise support, which may not ease your pain.
Custom orthotics made by brands like Upstep take comfort and effectiveness to the next level, helping you walk pain-free. They design orthotics to fit you perfectly, offering:
- Relief Where You Need It: Support for your unique foot shape reduces pain in areas like your heels or arches.
- Lasting Comfort: Adjustments can be made as your feet change with age or conditions like arthritis or bunions.
- All-Day Ease: Even pressure across your feet improves balance and reduces fatigue.
And here's how Upstep makes them:
- Personalized Fit: Upstep uses a mold of your feet, crafted by experts to match your shape and needs.
- Top-Quality Materials: These orthotics are built to last longer than over the counter versions.
- Ongoing Tweaks: Send feedback to Upstep for adjustments to keep your orthotics perfect over time.
Find Your Perfect Relief
Take our personalized quiz, and let us help you find the ideal insoles to keep you comfortable and on your feet all day.
Step Confidently Forward: Finding Relief That Lasts
Knowing whether your orthotics are working shouldn’t feel like solving a mystery. If you’ve noticed reduced pain, better posture, or increased comfort during daily activities, your inserts are likely doing their job
But if discomfort persists, worsens, or spreads to other areas, it’s time to reassess—ill-fitting orthotics can do more harm than good.
Don’t settle for uncertainty or "good enough." For orthotics that truly work, consider Upstep Custom Orthotics. Crafted from 3D scans of your feet and tailored to your unique gait, Upstep’s precision-designed inserts eliminate the guesswork.
Their team of experts ensures your orthotics align with your body’s needs, and with a 90-day satisfaction guarantee, you can test them risk-free.
Foot health isn’t a luxury—it’s the foundation of an active, pain-free life. If your current orthotics leave you doubting, take control: step into lasting comfort with solutions designed for you. Your next stride could be your most confident yet.
Disclaimer: The information on this blog is for educational purposes only and is not a substitute for professional medical advice. Upstep does not provide medical diagnosis or treatment. While qualified podiatrists create our content, it's essential to consult with your healthcare provider for any foot or ankle concerns you may have.
