Having flat feet can make shoe shopping a tricky process. When you’ve got little to no arch, you might feel limited to wearing clunky, old-school orthopedic shoes to get the support you need. But there’s a trick that’ll make nearly any pair of shoes comfier: slipping some insoles inside.
The best insoles for flat feet act as “shock absorbers for our whole body” with every single step you take, board-certified foot surgeon Brad Schaeffer, DPM, of Central Park SOLE in New York City, tells SELF. “Insoles are going to support the arch of our foot, cup our heel, and offload the front of our foot,” he says. The benefits? Less pain and a lower risk of injuring yourself, Suzanne Fuchs, DPM, a podiatric foot and ankle surgeon at LuxePodiatry in Florida, tells SELF. And it’s not just your feet that will feel it—since insoles can also improve your alignment and distribute your weight more evenly, they can even help take pressure off your knees, hips, and lower back, she adds.
To help you find the best insoles for flat feet, we spoke to several podiatrists to learn which features to look for when shopping. Here’s what to know if you’re on the hunt for over-the-counter (OTC) inserts to help relieve your pain in all kinds of kicks.
Our top picks
- Best Overall: Superfeet All-Purpose Support Medium Arch Insoles
- Best Budget: Walkomfy Flat Feet Arch Support Insoles
- Best for Plantar Fasciitis: Walk Hero Comfort and Support Plantar Fasciitis Feet Insoles
- Best for Sneakers: Fulton The Athletic Insole
- Best for Dress Shoes: Superfeet All-Purpose Support Low Arch Insoles
- Best for Lower Back Pain: Spenco Gel Comfort Insoles
- Best OTC Custom Insoles: Dr. Scholl’s Custom FiT®
- Best for Running: Superfeet Run
FAQs about shopping for insoles for flat feet
As SELF has previously reported, flat feet—a.k.a. arches that are nearly or completely flush with the floor when you’re standing—can be genetic, or you can develop them later in life. “Fallen arches,” as they’re sometimes called, can also be the result of an injury or weakness in the muscles and tendons in the bottom of your foot.
Pregnancy can cause your arches to flatten too. During pregnancy, your body increases production of a hormone called relaxin to help loosen the ligaments and muscles around your pelvis—but that increase also loosens other ligaments, including the ones in your feet. When you add pressure to those newly relaxed ligaments (say, by walking), your arches are more likely to collapse and flatten. For most people, that change is irreversible.
Do you really need insoles if you have flat feet?
For most people, having flat feet isn’t a major problem, Nelya Lobkova, DPM, a surgical podiatrist and founder of Tribeca Podiatry in New York City, tells SELF. But if you sit or stand for long periods of time, you may experience arch, knee, hip, and back pain, as well as shin splints (especially if you’re a runner). This is because flat feet can cause your ankles and lower legs to roll inward, throwing off your alignment. Fallen arches may also increase your likelihood of developing calluses, as the inside of your foot has a greater tendency to rub and chafe against your shoes.
If you deal with this discomfort, insoles could help provide more support and stability—and hopefully relieve some of your pain, Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion Boston, tells SELF.
What should you look for in insoles for flat feet?
Most of our picks have a few key design elements in common that you should keep in mind while you shop. For one thing, an OTC insole needs a heel cup that’s deep enough to cradle the back of your foot, Erik Sims, DPM, a podiatrist and managing partner at Sims & Associates Podiatry in New York, tells SELF. That snug fit will help keep your foot stable and supported, he explains.
For further stability, look for a stiff insole, says Dr. Sims. He cautions against pairs that advertise a lot of cushioning, because the more rigid the insole is, the more supportive it’ll be. Here’s an easy test: If you can easily fold an insole or roll it up, it’s likely too soft.
Beyond that, the right choice comes down to which insoles make your feet feel better—and that could mean testing out a few pairs before you find the best option. If you discover your foot pain doesn’t get better with an OTC insole or other at-home treatments, talk with your doctor or podiatrist to see if custom orthotic insoles might be right for you. “These can address specific biomechanical issues,” Dr. Fuchs says, adding that podiatrist-prescribed custom insoles are typically recommended for people with unique foot structures or specific orthopedic conditions.
How should you break in a pair of insoles?
Dr. Sims recommends wearing your new insoles for one or two hours at first to break them in and help your feet adjust to how they feel. You can increase your wear time by an hour or two over the following days. Skipping this adjustment period can potentially cause more foot pain (at least in the short term), so it’s better to just go slow at first. “It’s kind of like a new baseball glove: You’ve got to break it in before you go into a game with [it],” Dr. Schaeffer says. As SELF has previously reported, your insoles should be comfy enough for all-day wear in a couple of weeks.
Shop the best insoles for flat feet
Check out all of our top picks below, selected according to podiatrists’ recommendations.
Best Overall: Superfeet Medium Arch Support Foam Insoles
Pros
- Good for insole beginners
- Deep heel cup
- Earned an APMA seal of approval
Cons
- May feel too rigid for some
Dr. Sims recommends Superfeet’s insoles for their semi-rigid design and deep heel cup, both of which will help keep you stable and comfy all day long. This popular pair has a mid-height arch that’s designed to suit a range of feet and is made with firm, dense foam that doesn’t feel too squishy underfoot. Another bonus? They’ve been awarded the American Podiatric Medical Association’s (APMA) seal of approval, meaning a panel of podiatrists has determined that their design can help keep your feet healthy over time.
REI reviewers who walk for miles, hike in their spare time, and deal with plantar fasciitis all have wonderful things to say about these insoles. “My Superfeet Blues made it 800 miles on the Appalachian Trail last summer, and they were awesome for my flat feet and terrible knees. It was hard going back to work shoes and dress flats without them,” one fan wrote.
Sizes: US 4.5-6 to 12.5-14 | Materials: Plastic, foam, polyester | Odor-resistant: Yes
Best Budget: Walkomfy Flat Feet Arch Support Insoles
Pros
- Around $20
- Can be trimmed to fit in most shoes
- Breathable perforations
Cons
- Arch might be too high for some, according to Amazon reviewers
Walkomfy’s Flat Feet Insoles provide targeted support to different parts of your feet: The heel is padded with a springy foam to reduce shock, while the arch is reinforced with sturdy cork. Plus, the comfy memory foam midlayer absorbs sweat, and tiny perforations throughout help circulate air to wick any moisture away.
Lots of Amazon reviewers note that they’re particularly great for plantar fasciitis: “When I say these changed my life, I am not kidding,” one wrote. “Please don’t hesitate to buy these—they are like a hug for the feet.”
Sizes: US 6-6.5 to 15-15.5 | Materials: Ethylene-vinyl acetate (EVA) foam, cork, velvet | Odor-resistant: No
Best for Plantar Fasciitis: Walk Hero Comfort and Support Plantar Fasciitis Feet Insoles
Pros
- Deep heel cup
- Added shock absorption through the heel
Cons
- May need a brief break-in period
People with flat feet can often develop plantar fasciitis, a condition in which the band of tissue across the bottom of the foot becomes inflamed, often leading to heel pain, Dr. Lobkova says. A thick insole, (like this option from Walk-Hero) can help reduce that discomfort: “If you wear a stable shoe with insoles in them, it will offload the plantar fascia a ton and really relieve you from that stress,” Dr. Schaeffer says.
This Walk Hero pair is cushioned enough to absorb the impact from your steps and has a deep heel cup to help keep your foot in a comfortable position all day long.
Sizes: US 6-6.5 to 14-14.5 | Materials: Plastic, EVA foam, velvet | Odor-resistant: Yes
Best for Very Low Arches: Powerstep Low Arch Support Insoles
Pros
- Stabilizing design for overpronation (feet that roll inward)
- Lower arch may feel more comfortable
Cons
- Not supportive enough for people with high arches
Powerstep is another preferred brand for both Dr. Sims and Dr. Fuchs, and this particular insole is made with flat feet in mind. It’s relatively stiff, but still cushioned—so it should feel comfy, but not like it’s collapsing with each step. A lower arch also means it can provide support and pain relief without significantly raising your foot, making it a great option if other insoles have felt super uncomfortable.
Sizes: US 6-6.5 to 12 | Materials: EVA foam, plastic, polyester | Odor-resistant: Yes
Best for Sneakers: Fulton The Athletic Insole
Pros
- Breathable top layer
- Available in two widths
Cons
- May need a break-in period
Not only does Fulton’s Athletic Insole have expert-recommended rigidity and an ample heel cup, but it also impressed one SELF staffer, who wore her pair inside running shoes while walking all over Brooklyn. “After a couple months of wearing the insoles, I found that my feet, shins, knees, and hips no longer screamed in pain,” she wrote in her review. “The insoles seemed to support my flat feet with just the right amount of curve under my arches, and my ankles and heels felt secure.”
Dr. Fuchs always recommends looking for insoles made with breathable, durable materials, especially when you’re planning to work up a sweat. Fulton’s Athletic Insoles fit the bill, with an organic cotton top layer that’s treated to fight the growth of bacteria.
Sizes: US 5 to 12 | Materials: Cork, foam, cotton | Odor-resistant: Yes
Best for Dress Shoes: Superfeet Low Arch Insoles
Pros
- Low-profile
- Earned an APMA seal of approval
- Very little cushioning
Cons
- May feel too hard, according to Amazon reviewers
Your love of flats or loafers doesn’t mean you have to suffer a life without proper arch support—you just need an insole that won’t add a ton of volume to your already-snug shoe. Superfeet’s Low-Arch Insoles are thin enough to slip into slim footwear (including some shoes that don’t have removable insoles). They do have the same stabilizing heel cup you’ll find in the brand’s other inserts, so they’ll still provide solid structure for your feet without cramping your style (literally).
Sizes: US 4.5-6 to 12.5-14 | Materials: Plastic, foam, polyester | Odor-resistant: Yes
Best ¾-Length Option: Dr. Scholl’s Heel & Arch All-Day Pain Relief Orthotic Insoles
Pros
- Easy to fit into most shoes
- Around $15
Cons
- Length may cause them to shift and slide inside shoes
If you find it annoying to size (and trim) a full-length insole to fit into your shoes, try a three-quarter-length one instead, which podiatrists say can offer just as much support as a full-sized insert. (Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF that the forefoot of most insoles is really just there to add a little comfort).
This pair from drugstore staple Dr. Scholl’s is a particularly good option for flat feet, thanks to its supportive arch. They’re also padded to absorb shock, so they should be a great addition to most walking shoes.
Sizes: US 6 to 10 | Materials: N/A | Odor-resistant: No
Best Thin Option: Samurai Insoles Arch Support Shoe Insoles
Pros
- Lightweight
- Flexible
- Great for overpronators
Cons
- May not be cushioned enough for some
Designed by a podiatrist who struggled with his own foot pain, these insoles from Samurai are made to ease discomfort from both flat feet and plantar fasciitis. They have a slightly flexible, responsive core built into the midfoot and heel, which allows the insoles to bend with your feet and prevent your ankles from rolling inward. They’re a little thinner than the other options on our list, so they’re another good pick if you’re looking for a pair that won’t add a ton of bulk to dress shoes or other, slimmer shoes.
Sizes: US 6-6.5 to 13-13.5 | Materials: EVA foam, plastic, synthetic fabric | Odor-resistant: No
Best Stiff Option: Powerstep Pinnacle Maxx Support Insoles
Pros
- Sturdy and stabilizing
- Odor-controlling top layer
Cons
- May be too thick and rigid for some
The Pinnacle Maxx Support Insoles from Powerstep are seriously sturdy—they have a firm, mid-height arch and a deep, angled heel cup that’s meant to prevent your foot from slipping around or rolling inward. They’re still comfortable and padded, so you can easily wear them in your everyday sneakers or work boots. Dr. Fuchs is also a fan: “Powerstep offers a good balance of cushioning and support,” she says.
Sizes: US 5-5.5 to 12 | Materials: EVA foam, plastic, polyester | Odor-resistant: Yes
Best for Low Back Pain: Spenco Gel Comfort Insoles
Pros
- Great energy return and springy feel
- Extra cushioning in the heel
- Comes with a one-year warranty
Cons
- Not much cushioning under the forefoot, according to Amazon reviewers
Dr. Fuchs recommends that anyone with lower back pain look for insoles with extra shock absorption (read: lots of foam or gel cushioning). Spenco is a great brand to start with, she adds, because of their reputation for making well-padded pairs. This model is made with thermoplastic rubber gel to also give you some energy return, which means you’ll feel a slightly bouncy sensation that puts a little pep in your step. There’s even bonus cushioning under the heel to absorb extra impact, so it doesn’t transfer up to your achy joints.
Sizes: US 5 to 14.5 | Materials: Fabric, thermoplastic rubber gel | Odor-resistant: Yes
Best OTC Custom Insoles: Dr. Scholl’s Custom FiT 440 3/4 Length Inserts
Pros
- Take a quiz to receive a personalized fit recommendation
- More affordable than prescription orthotics
Cons
- Not as tailored as prescription orthotics
If OTC insoles aren’t working for your feet, there’s one last option you can try before heading to your local foot doctor to be fitted for custom prescription orthotics. Dr. Schaeffer recommends Dr. Scholl’s Custom FiT Inserts.
To find your perfect pair out of 38 styles, you can take an online assessment or visit a digital kiosk at a drugstore that will scan your feet. Based on data like your arch height, how active you are, and where you feel pain, Dr. Scholl’s will recommend the best Custom FiT model for you. “I always tell people that you can’t go wrong with Dr. Scholl’s. They’ve been tried and true and tested over the years,” Dr. Schaeffer says. He adds that he wears Dr. Scholl’s inserts himself—he owns a pair for each of his walking shoes, so he doesn’t have to constantly change them out.
Sizes: US 5.5 to 11 | Materials: N/A | Odor-resistant: Yes
Best for Running: Superfeet Run Cushion High Arch
Pros
- Moisture-wicking top layer
- Thick, soft cushioning
- A little more flexible than others on this list
Cons
- Flexible design might not be supportive enough for long-distance runs
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