The Ultimate Guide to Choosing High Performance Impact Inserts

You’ve bought a pair of shoes and are walking or running them in gradually, you start to feel pinching or chafing where you previously felt none- is it time to consider an insole for some comfort?

Or perhaps you find yourself wincing when you bend because either your knees feel creaky or your lower back is painful? When people think insoles, they usually picture those flimsy EVA things you pop into your shoes for a bit of added ‘aaah…’

Insoles have become a force in their own right in the after-market footwear product category and are about more than just comfort and padding these days.

The purpose of an insole

Orthotics have many benefits - when we spend time on our feet, we put stress on our joints from the ankles up. If that stress is not properly absorbed, it can cause all sorts of problems ranging from knee pain to Plantar Fasciitis.

Now, a zillion years ago when we walked barefoot over harsh terrain or wore simple foot coverings to protect our feet from the elements, we didn’t have issues like we do today.

One of the biggest culprits in us facing so many biomechanical issues with our feet today rests with the terrain we navigate- hard, flat concrete and another is wearing shoes. Human feet are incredibly adaptable and we have out of necessity and now fashion too forced our feet into shoes of all kinds but wearing the wrong kind of shoe can wreak all kinds of havoc on your skeletal system

Insoles can help by mitigating these issues because they provide shock absorption and can help to better distribute the stress of your body weight along the length and breadth of your foot.

Insoles can also provide more support for the way your foot works; it can correct over-pronation and over-supination.

Wading into the fray of insole buying can be a daunting, confusing and worst yet, frustrating exercise; however if you’re going the custom route, the task is a lot simpler as a professional will take care the details for you- but first, let’s determine how you can decide if it is actually an insole that you need.

Supportive insoles come in 3 categories:

1. Rigid Support: This type of insole is very technical and is used to control the movement of the foot below the ankle- this type is used to prevent the foot from turning in excessive pronation. These are generally from polyurethane plastic or ABS together with foam and microfiber for comfort. It can either be traditionally molded or 3D printed. Most often, custom insole makers/ podiatrists offer this category of insole to you.

2. Soft Support: These tend to the shock absorbers of the insole world. They help with balance; they ease pressure on sore points of the foot and are lightweight. These could be foam-based or contain gel.

3. Semi-rigid Support: This types is somewhere in the middle of rigid and soft and is often made up of a combination of supportive materials like plastic, leather, cork and foam. Mainly used by sports people.

Do you need insoles?

Our feet go through a ton of micro and macro movements each day, we put undue stress on them by standing for hours without a break in between, play high-impact sports or we wear poorly fitting shoes or they just generally go through the wear and tear that comes with age and use- sometimes an issue becomes so pronounced it becomes hard to ignore.

As with all our advice, it is merely a guideline to point you in the right direction, we always advise that you first check in with a medical professional to ascertain the best course of action for your issue

You could benefit from using a soft support insole if you have:

• Bunions or experience bunion pain – Bunions are formed when the big toe pushes against the second toe. It has a pronounced bulging out on the inside of the foot where the ball is and bunions are caused by tight shoes, foot stress and arthritis.
  • For mild bunion discomfort, a gel insole can offer some relief. Not everyone who suffers with bunions will need custom support insoles/orthotics
  • For more severe bunion cases, you would have to consider a rigid or custom orthotic support that elevates your foot enough to take pressure off the squashed and the squashing
• Calluses under the foot – Gel insoles are best for this condition. For added relief, try putting the insoles in the fridge for a while before you use them.
• Hammertoes- A flat foot is cited as one of the causes of hammertoes, so an insole that supports the arch is a good idea, try to find an insole with a slightly pronounced bump just behind that ball of the foot, this bump applies pressure to the arch which forces the toes to straighten out a bit, thereby relieving the pressure on your toes.
• Diabetes-related foot pain or fatigue- The biggest issue when it comes to feet and Diabetes is hypersensitivity and Neuropathy (lack of feeling), this can lead to ulcers and sores on the feet which will take forever to heal- Diabetic foot care is a vital part of leading a healthy lifestyle with this condition- Soft cushiony insoles are the most obvious choice for diabetics- choose insoles that are specifically for Diabetics as they’ll be covered in Plastazote©, a soft material that conforms rapidly to the foot shape and prevents pressure sores and blister formation. This material is also the choice of podiatrists and custom insole makers for precisely these benefits.
• Shoes that need to fit a bit more snugly- if your shoes are somewhat big, insoles can help to fill up space so they fit more snugly. Better fitting shoes mean less chafing which means less risk of corns or blisters forming.
• Pain under your feet that comes from worn out soles- if this pain has nothing to do with any medical condition, try memory foam insoles to extend the wear on the inside of your shoes.
• One leg slightly shorter than the other and just need to even them out (Provided it’s not a severe height difference)-only 1 in 4 people actually have both legs exactly the same length, usually the difference is so minuscule that it rarely bothers you. One of the most common symptoms associated with this condition is backache. A podiatrist will be able to tell you just how big the difference is and if its really minor, a comfort support insole will do the trick.

You could benefit from using a rigid support insole/custom orthotic if you have:

• Over-pronation, when your foot rolls excessively inward when taking a step (the insole will help to keep the foot aligned and will allow the heel to stay supported in a neutral position- If you’re looking for an off-the-shelf option, make sure your insoles should have a deep heel cup to support your foot and a dense foam on top of it (slightly harder than chewing gum) to provide adequate shock absorption, they should also have some form of metatarsal support and be shaped at the arch. FitMyFoot’s 3D printed technology is a great alternative to traditional insoles and offers a great option on customization.
• Over-supination, which is the opposite to the condition described above. The foot rolls too far outward so your shoes wear away on the outer lip of the sole. A rigid insole will correct this issue by forcing your foot to roll more inward. As with insoles for over-pronation, a deep, supportive heel cup is key in stabilizing the foot. If you want to only concentrate on correcting the supination, a foot wedge like these (LINK HERE) are perfect if you don’t want to add unnecessary bulk to your shoes.
• Weight issues that put strain on your knees and ankles, a rigid insole will help to distribute the weight evenly over the base of your foot. Orthotics/ Insoles for weightier people need to be relatively firm to accommodate the pressure that is applied to the feet. They should also be wider that usual to accommodate the force applied during standing and walking. Collapsed arches, flat-footedness is common with excessive body weight and a custom insert/orthotic is necessary in this case.
• Pronounced differences in leg lengths, this type of insole addresses discrepancies in leg lengths by elevating the shorter leg without compromising the way it needs to function. Unlike the inserts we suggest for minor differences, pronounced differences will require that you see a podiatrist or pedorthist to create a custom orthotic for you.
• Plantar Fasciitis- this intense pain comes from the large flat muscle that stretches from your heel to your toes call the plantar. Undue stress, over stretching it when wearing heels for example or being on your feet all day contribute to the over-stretching of this muscle. Generally, if the muscle is too inflamed, it is best to stay off your feet to allow it time to heal, that’s not to say that there aren’t insole options that help- PF insoles are usually customized and they will assist in reducing the pressure your body weight places on the plantar by providing shock absorption. They also tend not to be full-length insoles and need to be positioned correctly for them to be effective.

You could benefit from using a semi-rigid support insole if you:

• Play high-impact sports such as squash- Squash can be brutal on your feet and knees, and constant lunging, running side to side and jumping are bound to take their toll on your feet. Shock absorption is a key factor to look out for when buying insoles specific to this sport.
• Are a long time runner- as with all high-impact sports, your ankle and knee joints will be the first to take strain if your feet don’t cushion and absorb shock well- Runners need to pay special attention to finding proper arch support in addition to shock absorption properties.
• Wear workboots/hiker boots all day long- apart from finding great ankle supporting boots, this type of footwear too, requires arch support as they tend to be inflexible and somewhat hard on the inside. Look for memory foam or gel insoles with arch support and remember to tighten your boots well
• Have Morton’s Neuroma: this uncomfortably painful condition occurs when the nerve that rests between the third and fourth toes flares up and becomes inflamed and enlarged. This is primarily from wearing pointed shoes, super high shoes that force your foot to place undue stress on the forefoot (ball) or shoes that are unnecessarily tight, particularly in the toe-box area. Shoes that have a heel and a higher than normal lift in the front (called a toe-spring) will place more stress on these nerves and lead to the formation of a neuroma. Metatarsal pads work wonders here by spreading the metatarsal bones and taking pressure off the nerve- the placement of this pad is really vital, so it is recommended that you visit a foot care provider to guide you. If you’re going for a store-bought insole, be sure to look for insoles specific to this condition and most often, they will not be full length.

How to measure yourself for online insole buying

Most reputable online retailers provide in-depth measurements and measuring tools for consumers who shop online- but, a savvy way of ensuring your shoes fit to the tee, would be to not only focus on the actual size you think you wear but to actually fit to the measurement of the sole of your foot.

No matter how sure you are of your shoe size, it is still pretty important to know what your insole size is, specifically when buying sandals or shoes from a brand unknown to you as well as to achieve an optimum fit in the future. These measurements are a also a key factor when shopping for off-the-shelf orthopedic insoles. Follow our guide to find the right insole fit for your feet.

Your numerical shoe size, whether it be in a US, UK or French size is based on the length of your foot, it is measured from the heel to the tip of the longest toe. This measurement doesn’t factor in width - to determine the width of your shoe fit, read our article here for advice.

Here’s how you measure your insole:

• Take your favorite, best fitting pair of shoes
• Using a flexible tape measure or a ribbon that you can mark on
• Push the end that is marked with the 0 right into the tip of the toe on the inside of your shoe
• Laying the tape flat, walk it all the way to the inside of the heel, laying it flat against the bottom of the shoe
• This measurement is your true insole length
• Measure in cm- if the size ends up between half sizes, round up to the nearest ½ size, eg. 18.25cm will be rounded up to 18.5cm

If you’re buying half insoles, the heel to ball ratio is the measurement you’ll be looking for. This measurement is also pretty important when looking for high performance sports-specific insoles.

How to measure your heel to ball ratio: ( You’ll need a partner to help you with this one)

• Stand on a flat surface on a clean piece of paper with your heel touching and not overlapping the edge of the page. Mark the heel out holding the pen perpendicular to the foot- now extend the line, using a ruler from the curved end of the heel to the outside of the foot
• Get the person helping you to mark the spot where the ball of your foot touches the paper-
• if you have normal arches- this will be quite obvious to spot as it will be the part that touches the paper in front of the gap that your arch will make.
• If you have fallen arches, this ball position should be identified from the top of the foot but finding the ball position with your fingers, then touching the paper in exactly the same position and marking that off.

• Using a measuring tape, the person measuring you will measure the length from the ball position to where you extended the heel line.
• This measurement is your heel to ball ratio- repeat on the other foot.

Custom vs. Off-The-Shelf

Most foot pain is the result of a disconnect in the relationship your feet have with the ground and a miscommunication between the bones and muscles of the foot. As such, sometimes the disconnect is too large a problem to be solved by self-identifying it

Whether you’re looking for an off-the-shelf option or a custom option, quality is key to ensure the efficacy and the longevity of your insoles.

When looking for an insole:

Do:

• Understand the purposes of the various foams used- sometimes a firmer foam can do more harm than good and vice versa
• Choose an insole that is specific to your needs- trying to use an arch support when you actually need metatarsal comfort can be counter-productive.
• Make sure you know your size- don’t guess; use our how-to guide above to get accurate measurements.
• Buy an insole from a quality, well-known brand- cheap insoles are a waste of money and actually do more harm than good.

Don’t:

• Buy insoles for battered, broken shoes- insoles can only provide additional comfort and cushioning, two things that your battered shoe already doesn’t have- so you will be throwing money away trying to revive a shoe that is too far gone.
• Guess your insole size, trimming off-the-shelf insoles is a bother and you can avoid it by buying the right size the first time
• Buy extra soft floppy insoles, they get worn down quickly and in no time, you’ll find yourself needing another pair.
• Buy arch supports in a smaller size than you need- this can be painful!
• Get the positioning of the metatarsal padding wrong- simplest way to figure out the positioning of the padding is to use an existing shoe-liner, remove it from your shoe, look for the telltale dip where the ball of your foot was worn away the liner, place the liner and step on it to feel if you’ve got the right spot. If your shoe is new, put a dab of eye shadow or eyeliner under the ball of your foot, take the new liners out of your shoe, step on it firmly and where the make-up leaves a mark is your ball position.

We’ve gone shopping to find the best insoles on the market...

This insole is popular amongst sports people as it provides intense support that is great for heavy-duty wear. Whether you’re running a marathon or deadlifting your on weight, the deep heel cups keep your ankle stable.

Best feature:Pronounced arch support with complimentary lateral support wall lifts your arch and prevents your foot from falling off the outer edge.

Best for:pronation issues and pain under the soles due to hard shoes.

A great solution for improved arch support and injury reduction. FitMyFoot uses the latest technology to map your foot and it automatically records any anomalies and takes it into account, so when a few days later, your freshly printed insoles arrive, they make you stand taller, walk better and move more smoothly.

Best feature: as custom as custom can get- these truly are your own unique pair of insoles.

Best for: over-pronation, biomechanical stress pain, ankle pain and plantar fasciitis discomfort, flat feet, high arches

This brand is designed to stabilize the foot and prevent unwanted over-pronation. It provides effective relief from the pains associated with over pronation. This is a good broad-based use insole

Best feature: Preventing rolling in of the foot through a deep foot cradle that stabilizes the foot and ankle.

Best for: Plantar Fasciitis, Arch pain and heel pain

Insoles with adjustable arch heights- these insoles give you the option of choosing your ideal lift and is perfect for wide fitting shoes and feet.

Best feature: the feel of a custom arch supportive insole at an over-the-counter price

Best for: bunions, hammertoes and back pain.

Plastozote© covered insoles that get more comfortable as they mold to the shape of your foot. These insoles help to redistribute weight evenly over your foot and takes the pressure off sensitive areas. These insoles designed by doctors are perfect for diabetics.

Best feature: the metatarsal support that offers extra forefoot support that relieves the pain in the ball of the foot.

Best for: Diabetics, Morton’s Neuroma, Plantar Fasciitis and metatarsalgia.

Available in three different profile heights, these superbly technical outsoles are purely created to boost your running performance. Created with a multitude of performance materials such as Poron® foam which is a dense memory foam that also performs as a shock absorber.

Best feature: triple layered moisture wicking system that allows your foot to stay odor-free.

Best for: runners of all variants.

How to care for your insoles

Wearing your insoles each day can leave them looking a bit grubby and smelling funky, they absorb all your sweat, perfume and dirt.

Usually, a wipe with a damp cloth is good enough for cleaning lightly soiled insoles. Many foam insoles should not be submerged in water, as they tend to fall apart thereafter. Hard plastic, cork and leather insoles can be cleaned a little more vigorously with a solution of baking soda and vinegar to remove any odors.

Air out completely; until it’s dry all the way through each layer before re-inserting into your shoes.

Never dry near direct heat and do not machine wash insoles.

If your inserts squeak when you wear them, try sprinkling some baby powder between insole and shoe to reduce friction and squeaking.

You’ve picked out a brand new pair of shoes. Maybe they’re a sleek pair of running shoes for the trail, or a stylish pair of heels for a night out. Whatever they may be, your new shoes may be missing something very important: proper support. 

Shoe insoles are not only for those suffering from foot ailments or disorders. Modern shoes are not always designed with comfort and correct anatomical positioning in mind. While your new pair of shoes may look great on your feet, they may not be the best thing for your feet in the long term, and that is where insoles come into play.

What Are Insoles?

Insoles are pieces of padded material that are placed inside your shoes or boots for extra comfort, warmth and a better fit. Sometimes referred to as ‘foot beds’, insoles are designed to add support to shoes as well as make them more comfortable to wear. While insoles don’t physically make a shoe smaller, they fill out the empty space between your feet and the inside of the shoe.

Are Insoles The Same As Orthotics?

The words ‘insole’ and ‘orthotic’ are often used interchangeably, however they are not exactly the same. Orthotics are similar to insoles in that they provide cushioning, padding, and support to your shoes however they differ in that they are custom-made for your foot shape whereas insoles are more generalized and not an exact custom fit. Both insoles and orthotics can cushion against shock, protect your feet and also provide extra support in your shoes.

Common Reasons To Buy Insoles

There are many benefits to wearing insoles or orthotics. Most notably, insoles can help relieve pain from an existing condition, or provide support to your shoes in order to prevent a condition from worsening or even happening in the first place. As always, if you are experiencing pain you should consult your doctor before trying any treatments.

Relieve Pain

There are a variety of insoles designed to relieve pain and provide support for various foot conditions and ailments. Below are some of the top conditions we have seen across our customers as reasons for buying insoles.

Plantar Fasciitis & Arch Pain

Plantar Fasciitis is the most common cause of heel pain. The plantar fascia is a thick band of tissue that supports the arch of your foot and connects your heel bone to your toes. If you strain this tissue it can become swollen and inflamed causing pain in your heel and throughout your entire arch when you stand or walk. Learn more about plantar fasciitis.

Morton's Neuroma

Morton’s neuroma is pain, numbness, or tingling in the forefoot, especially between the 3rd and 4th toes. The pain is due to the thickening of the nerve that supplies the sensation to the area between the toes. Other names for the condition are Morton’s metatarsalgia, Morton’s neuralgia, plantar neuroma, and intermetatarsal neuroma. Learn more about morton’s neuroma.

Metatarsalgia & Ball-of-Foot Pain

Metatarsalgia (also called ball of foot pain) is a broad term and there may be a more specific term that can be used for the specific condition. You may experience aching or burning beneath the ball of the foot and you may feel as if you have a pebble in your shoe. The discomfort is often made worse with standing or walking activities. Learn more about ball of foot pain.

Back pain

Nearly everyone experiences back pain during their life. Back pain can be aching or throbbing or pinching and the intensity can range from mild to severe. There are a variety of causes for back pain, poor support for your feet could be one of them. Learn more about back pain.

Knee pain

There are a variety of causes for knee pain, such as arthritis, cartilage tears, and tendonitis. If you are experiencing knee pain another factor that is good to keep under consideration is how you are walking. This is the kind of knee pain that stems from your feet and arches. Learn more about knee pain.>

Shin splints

Have a throbbing or aching in your shins after running, or even after just a short sprint? You may be experiencing shin splints. Shin splints are a common development for those who frequently participate in strenuous physical activity, especially stop and start sports. Learn more about shin splints.

Gout

Gout is a painful inflammation of the joints most commonly isolated to the joint at the base of the big toe. This type of arthritis is severely painful and causes great discomfort while walking. Someone with this condition will experience extreme tenderness along the joint line as well as skin warmth and swelling. Learn more about gout.

Insoles can be a great help in relieving pain from a variety of conditions.

Provide Support

Insoles can provide added support to your shoes to reduce your risk of injury as well as prevent injuries from worsening. From overpronation to arthritis, there are many ways insoles can provide support to your shoes and keep you on your feet.

Overpronation

People with low or flexible arches however may be at risk of overpronation - a condition when the arches of the foot roll inward/downward more than normal when walking. Pronation is a natural movement of the foot, however if your ankle rolls too much you are over-pronating and at risk of injuries to the foot or ankle. Learn more about overpronation.

Provide support for arthritis 

There are different types of arthritis which commonly affect the foot or ankle, including osteoarthritis, rheumatoid arthritis and gout. Arthritic pain can range from mild to severe. Each type of arthritis can cause different symptoms, but in all of them inflammation is a factor. Learn more about arthritis.

Provide support for diabetes

When you have diabetes, you are more susceptible to foot problems developing. Even ordinary problems can get worse and lead to serious complications. These include neuropathy, peripheral vascular disease, calluses, foot ulcers, and poor circulation. If these conditions are not properly treated, they can lead to serious complications and at times they can lead to amputation. Learn more about diabetes.

Insoles can provide support for a variety of conditions and activities.

Types Of Insoles

Orthotic Arch Supports

Orthotic arch supports are insoles that feature a rigid or semi-rigid support plate or support platform. Also called ‘orthotic insoles’, ‘arch supports’, or ‘orthotics’ these insoles help ensure your foot maintains a natural and healthy shape throughout the day.

Orthotics support your foot by focusing on the main areas of the foot: the arch and the heel. Orthotics are designed with built-in arch support to prevent the collapse of the arch as well as a heel cup to stabilize your ankle. Orthotics are a great option for preventing plantar fasciitis or arch pain. Additionally they ensure natural foot movement as you walk which can prevent over-pronation or supination.

Cushioned Arch Supports

While orthotics provide rigid or semi-rigid arch support, cushioned arch supports provide flexible arch support made from padded cushioning to your shoes.

Cushioned arch supports may also be called "arch cushions." These insoles are designed to provide some support for the foot while focusing primarily on providing maximum cushioning. This is particularly useful in situations where proper support is desired, but the primary goal of the insole is to provide relief from foot fatigue. Walkers/runners seeking cushioned support tend to prefer cushioned arch supports over orthotic arch supports, and people who spend all day standing but otherwise suffer from no foot conditions benefit most from cushioned arch supports.

Flat Cushions

Flat cushioning insoles provide no arch support at all - however they are still very useful in that they provide a cushioning liner for any shoe. These insoles are not designed to provide support, rather they can be placed in a shoe as a replacement liner, or to add a bit of extra cushioning for your feet. The Spenco classic comfort insole is a perfect example of extra cushioning with no added arch support.

Athletic/Sport Insoles

Athletic or sports insoles are often more specialized and technical than standard insoles - which makes sense, they are engineered for optimal performance. Athletic insoles are designed with specific functions or sports in mind.

For example, runners typically require good heel & forefoot padding as well as a foot support system to assist with their heel-to-toe (gait) movement. Cyclists require more arch support and support on the forefoot. And those who partake in snow sports like skiing or snowboarding will need warm insoles that retain heat and cushion their boots. Check out our full list of insoles by activity.

Heavy Duty Insoles

For those who work in construction, service work, or are on their feet all day and need some extra support, heavy duty insoles may be required to provide the support you need. Heavy duty insoles are designed to add reinforced cushioning and support, browse our insoles for work to find a pair that are right for you.

High Heel Insoles

Heels may be stylish, but they can also be painful (and put you at risk of foot injury). As a result, adding slender, low-profile insoles can add support to keep you on your feet and prevent injury when wearing heels. We carry a number of high heel insoles including the Superfeet Easyfit high heel and the Superfeet Everyday high heel.

What Are Insoles Made Of?

Heat-Moldable Insoles

Some insoles conform to the shape of your foot (like memory foam). Others are trimmable. And others are designed to conform perfectly to the shape of your foot when heat is applied. By heating these insoles for a short time in the oven and then standing on the insoles while they cool, you are able to mold the insoles to your unique foot shape instantly. For a perfectly custom fit, opt for heat moldable insoles. Browse our selection of Form heat moldable insoles to find the perfect insert for you.

Wool Insoles

Going skiing? How about golfing on a hot day? Wool insoles may be the perfect addition to your boots to provide support, and warmth through any winter sport. Not only do wool insoles provide support to any shoe, they also help regulate and maintain the temperature of your feet, whether in the hot or cold. As a result wool insoles are great for hot and cold weather: wear them to keep cool in the summer when golfing or going for walks, or put them in your winter shoes to keep warm during the cold. Check out our Superfeet wool insoles to add insulation and comfort to your shoes any season.

Memory Foam Insoles

Memory foam isn’t just for your mattress - memory foam’s incredible softness and ability to retain shapes makes it a perfect material for insoles. Memory foam insoles are great for folks looking to add a soft, plush layer to their shoes.

There's an insole for every shoe, activity, condition, or arch type.

Whatever you are looking for or need, chances are there's an insole perfectly suited for you. Choose wisely, and put your best foot forward.

Half vs full-size insoles

Not only do insoles come in a variety of materials, you can also buy half-size insoles or full-size insoles!

Beyond size, there is a key difference between these to be aware of. Full-length insoles provide a little extra cushioning in the forefoot. These may be high volume (they take up a lot of space and usually have more cushion) or low volume (they take up minimal space with a minimal amount of cushion). Full-length insoles tend to be used in place of the removable liner that comes with most shoes to provide better (or more specific) support. 

Meanwhile, half-insoles (also called short insoles or three-quarter insoles) are designed to fit in shoes that do not have a removable insert. This allows you to add support to shoes that otherwise would not allow you to add an insole to them. Typically this would be dress shoes, flats, boat shoes, or high heels. These also work well in winter boots and fashion boots.

What To Look For When Buying Insoles

Suddenly those thin inserts at the bottom of your shoes are looking a lot more sophisticated. Don’t worry, we’ve got a simple checklist to keep in mind when evaluating different insoles and choosing the right insole for you. 

Insoles For The Right Activity

You may want to choose different insoles for high impact activity and low impact activity. Insoles designed for hiking may not be the same for ones optimized for soccer. There are two reasons for this: specifically designed shoes for activities will vary, as will the type of support you need during that activity. 

It’s important to take the activity into consideration when choosing insole - are you getting a pair for your favorite hiking boots or your heels?  Do you need an insole for standing all day or for running? You can browse our full list of activities to help narrow down your choices.

Insole That Are Properly Sized

The size of the insole is obviously pretty important - they need to fit in your shoes after all. Insoles are typically sized by a range of shoe sizes (for example, Men’s 9-11). For most insoles this is because they are designed to be trimmed down to fit your shoe perfectly.  If you know your foot measurements then pick the insole that corresponds with your foot size. If you do not know your foot measurements then pick the insole that corresponds to the size of the specific shoe you are wanting to put it in.

For 3/4-length insoles and other insert pieces, the size range on the product denotes the footwear sizes in which the insoles/inserts can be comfortably used; 3/4-length insoles and inserts are usually not designed to be trimmed in any way. If you are between sizes (you wear a size 9.5 when the insoles are sized "8-9" and "10-11"), you should buy the next size up.

Read our full insole size guide for more information.

Insole Placement

Almost all full-length insoles are designed to completely replace the liner that comes with your shoe - only flat insoles can be added to a shoe without removing the insole that comes with it. ¾ length insoles on the other hand can be placed inside a shoe without removing the liner that comes with it.

Insoles For The Right Arch Type

This one is key - you should match your insoles to your arch types otherwise you risk painful arches and potential injury. If you are not familiar with your arch type, we have a guide on how to tell if you have flat feet as well as a guide on high arches. Arches usually fall into three buckets:

• Neutral/medium arches
• Low arches/flat feet/fallen arches
• High arches

When browsing insoles, take note of the arch types they are suited for and make sure you are purchasing an insole made for your arch type.

Be mindful of your arch type when choosing insoles to ensure you choose the right insole for your foot.

Footbed Type

Insoles and orthotic arch supports typically have one of four different footbed constructions: 

• Rigid orthotic arch support
• Semi-rigid orthotic arch support
• Cushioned arch support
• No arch support/flat cushion

The type of footbed that you need will be heavily dependent on why you are looking for an insole, and you should be sure that you browse products with a footbed type that will suit your needs.

Insole Material

Lastly, you need to consider material. Insoles come in a variety of  materials:

• Foam
• Gel
• Cork
• Leather
• Wool
• Plastazote
• EVA

Each material has its own advantage, but what it really comes down to is personal preference. Foam and gel are usually the best for cushioning and shock absorption while cork or rigid or semi-rigid plastic is usually best for support. Beyond that, go with what feels best and provides the support you need to your shoes.

How long do insoles last for?

How long your insoles or orthotics last will vary based on the brand, usage, and material of the insole.  Your weight and gait will also play into how long your insoles will last.

The higher the quality of your insoles, the longer they are likely to last. Still there are some variations, usually based on the materials your insoles are made out of.  Softer insoles, even when high quality, will tend to wear out faster than firm insoles.

We generally recommend replacing your insoles every 6-12 months. Most of our customers replace their insoles every 6-8 months to ensure they are as supportive as possible. Your mileage will vary.

How to know when it is time to replace your insoles

While every person and insole is different, here are a few signs that it may be time to replace your pair of insoles.

• Wearing and fading: If your insoles have a clearly worn spot or are starting to get a bit tattered then it may be time to replace them. It’s not about appearances, it’s about ensuring they are providing adequate support for your feet.
• Flattening/loss of comfort: if your insoles are not providing the same level of comfort or support that they used to, it may be time to replace them.
• Tearing or splitting: Eventually your insoles might be worn to the point of being torn or split. If that’s the case then it is time to replace them.

For some users and insoles, this might take 6 months while others may be able to wear the same pair of insoles for a year or more. Make sure to pay attention to how your insoles look and how well they are supporting your feet in order to make a decision.

If you find your favorite pair of insoles are a bit worse for wear, browse for a replacement in our shop!

How To Choose The Right Insoles For You

As you can see, there is quite a bit to choosing the right insole for you. If you need help determining which insole may work the best for your specific needs then try our Insole Advisor for a recommendation.

As a rule, start with the activity or type of foot pain along with which shoe type you need an insole for.  Narrow things down by your arch type and personal preference for materials. Insoles are a fantastic way to add support and cushioning to your shoes, as well as prevent or even help treat injury. With free shipping on all orders, you can purchase insoles easily to try on at home and find the perfect pair of insoles for you.