What are Formthotics?

Formthotics are a type of shoe insert (orthotic) that a clinician can heat and mould to better match the shape of your feet and your shoes. They sit inside your footwear and aim to make walking and standing more comfortable by spreading pressure more evenly and supporting areas that are working too hard.

They’re different from “off-the-shelf” gel inserts because they can be customised for you. They’re also different from fully custom orthotics made from a cast or scan because they can be fitted and adjusted quicklyoften in one appointmentand then fine-tuned over time.

How can Formthotics help?

Most foot pain is linked to too much load on a tissue that isn’t coping (for example, the plantar fascia, a tendon, or a joint). Formthotics can help by changing how forces go through your foot.

Here are the main ways they may help:

• Better pressure distribution: They increase contact under the arch and midfoot so pressure isn’t concentrated in one sore spot.
• Support and stability: They can make your foot feel more supported, which may reduce strain on irritated tissues.
• Improved comfort in shoes: Many people feel they “walk better” because the foot has a more even platform.
• Targeted offloading: Small add-ons (pads, wedges, cut-outs) can take pressure off a specific painful area.

Important: Formthotics usually don’t “fix” the shape of your foot. The goal is to reduce pain and help you return to normal activities by managing load.

What foot problems are Formthotics commonly used for?

1) Plantar heel pain (often called plantar fasciitis)

If you have pain under the heel (especially first steps in the morning), Formthotics may help by supporting the arch and reducing strain through the plantar fascia. Sometimes a small heel lift or extra cushioning is added to reduce irritation.

2) Ball-of-foot pain (metatarsalgia)

Pain under the forefoot can come from pressure building under one or more metatarsal heads. Formthotics can help spread pressure and may be combined with a small pad behind the ball of the foot to “lift” and unload the sore area.

3) Arch pain and fatigue

Some people get aching through the arch after long days on their feet. Formthotics can provide a more supportive base and reduce the feeling that the arch is “working overtime.”

4) Tendon pain around the inside of the ankle (posterior tibial tendon)

Pain along the inside of the ankle/arch can be linked to the tendon that supports the arch being overloaded. A supportive insert can reduce demand on that tendon while you build strength and gradually return to activity.

5) Bunions and big toe joint pain

Formthotics won’t reverse a bunion, but they may reduce symptoms by improving how pressure is shared across the forefoot and by helping some people feel more stable in shoes.

6) Sports and overuse problems

Runners and active people often use Formthotics because they can be fitted quickly and adjusted as training changes. They’re commonly used alongside a plan for training load, strength work, and footwear.

What happens at a fitting?

A good fitting is more than just putting an insert in your shoe. Your clinician will usually:

• Ask about your symptoms, activity levels, and what makes pain better or worse
• Check your foot and ankle movement, tender areas, and strength
• Look at your walking (and sometimes running)
• Check your shoes (because the shoe matters as much as the insert)
• Heat-mould the Formthotics and then adjust them based on comfort and your symptoms

The “shoe + insert” combo matters

Formthotics work best in shoes that:

• Have a firm heel counter (the back of the shoe isn’t floppy)
• Don’t twist easily through the middle
• Have enough depth and removable insoles (often helpful)

If your shoes are very soft, very worn, or very shallow, even a well-fitted orthotic may not feel right. Sometimes the best first step is changing footwear.

Break-in period: how to start wearing them

It’s normal to need a short adjustment period.

A simple break-in plan:

1. Day 1: 12 hours
2. Day 2: 24 hours
3. Day 35: Increase gradually as comfortable
4. After 12 weeks: Aim for most of the day (if symptoms are improving)

Mild muscle tiredness can happen at first. However, if you get sharp pain, numbness, new joint pain, or symptoms are clearly worse after a few days, book a review.

How quickly should you expect results?

Some people feel better immediately, especially if the main issue is pressure and comfort. Others need a couple of weeks and/or small adjustments.

A realistic expectation is:

• Comfort changes: often immediate to a few days
• Pain improvement: often 14 weeks (depending on the condition and your activity)
• Best results: usually when combined with a plan (strength, stretching, load changes, footwear)

What else might be included in your plan?

Formthotics are usually one part of a bigger picture. Your clinician may also recommend:

• Calf or foot strengthening
• Stretching (when appropriate)
• Taping (short-term support)
• Activity changes (temporary reduction in aggravating loads)
• Footwear changes
• Weight-bearing load management (especially for heel pain)

When Formthotics may not be enough

Sometimes inserts alone aren’t the right solution, such as:

• Significant foot deformity or severe instability
• Advanced tendon problems
• Pain that doesn’t improve despite good adherence and follow-up adjustments
• Symptoms that suggest something else is going on (for example, unexplained swelling, night pain, or systemic symptoms)

If your pain isn’t improving, it doesn’t mean you’ve “failed.” It usually means the plan needs adjustingor a different approach is needed.

Bottom line

Formthotics are a practical, customisable shoe insert that can help many common foot problems by improving comfort and managing load through the foot. They work best when fitted properly, worn in supportive shoes, and paired with a simple plan to address the cause of the irritation.