We walked for 5,040 hours in these insoles to determine which ones belong in the hall of fame.
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Here at Shape, we’ve spent a lot of time testing the best sneakers for walking, running, standing, and literally anything else you could need a shoe for. But the truth is, what’s inside your shoes is equally as important as the foam, cushioning, and stability boasted by the outer layers.
Insoles, aka orthotics, provide key arch support for making it through your day job, errands, or hot girl walk pain-free. Chances are you’ve spotted insoles at your local sports store, drugstore, or even the supermarket. “Insoles are inserts that are placed inside shoes to provide additional support, cushioning, stability, and comfort to the feet,” says podiatrist Sidney Weiser, DPM. “Some common foot conditions that can benefit from insoles or custom-made orthotics include plantar fasciitis, flat feet, high arches, and bunions.” Research indicates that orthotics may also help with pain in the lower back, hips, and knees.
Although orthotics can be game-changing for anyone with these conditions, almost anyone can benefit from the added arch support and cushioning these inserts provide. With so many on the market, we tested 20 pairs for over 5,000 hours so you can upgrade your shoes ASAP.
Why We Like It: We wouldn’t change a thing about these super-comfortable, supportive insoles that kept our feet cool on scalding summer days.
It’s Worth Noting: They aren’t for those with super high arches.
There’s no better way to test the comfort and cushioning of an insole than to take it on a run—so that’s exactly what we did. One of our runners slid these bargain-buy orthotics into a pair of Hoka running sneakers and couldn’t rave enough about the experience. She found that they supported her entire lower body as the miles went on and even prevented her from developing as much fatigue in her calves, thighs, hips, and lower back. Best of all, perhaps, these insoles won’t cause your feet to overheat. We noted that they didn’t add any additional degrees to our shoe situation. A huge win.
This isn’t necessarily a negative, but these insoles aren’t for those with high or neutral arches. They are marketed as being for low arches, and we found that to be true in our testing.
Price at Time of Publishing: $25
Sizes: 5 to 12.5 | Materials: Polysorb polyurethane foam | Arch Height: Low
Why We Like It: These insoles provide unmatched support for flat feet.
It’s Worth Noting: They may be overkill when it comes to everyday wear.
One of our gym-goers has extremely low arches that often cause her feet to pronate or roll inward as she walks and works out at the gym. While she was originally wary of the sizable arch support provided by Redi-Thotics, she soon got used to the feel of walking with a little bit more support—and fell in love. She experienced less back pain and felt more supported overall after her weight training sessions, which lasted one to two hours each. They also kept her feet from pronating, which could lead to injury prevention in the long run.
While the extra arch support was much appreciated at the gym, we did think that the amount of cushioning and stability provided by these insoles might be a little over the top for just knocking around the house. Those looking for a more versatile pair that switches effortlessly from shoe to shoe to shoe may want to keep looking.
Price at Time of Publishing: $60
Sizes: 6 to 12 | Materials: Foam | Arch Height: Flexible
Why We Like It: These insoles alleviated some of the worst pain associated with plantar fasciitis.
It’s Worth Noting: They may need to be replaced sooner than other pairs.
Plantar fasciitis plagues up to 15 percent of adults and manifests as pain that stretches from the heel bone to the toes. While it’s worth noting that no insole can “heal” this tricky condition, plantar fasciitis insoles may help relieve some of the pain. Those of us suffering from plantar found that these insoles for plantar fasciitis significantly diminished the pain we usually feel post-run. They also seamlessly shape-shifted from our walking shoes to our running shoes for a smooth ride that just felt supportive.
While we didn’t have any notes on these orthotics, the newer models of the Obōz O Fit Insole Plus feel cheaper and more flimsy than those in the past. Meaning, they may need to be replaced more often.
Price at Time of Publishing: $35
Sizes: 5.5 to 12.5 | Materials: Foam, bamboo, charcoal, green tea extract | Arch Height: High
Why We Like It: These affordable orthotics last just as long as some of the other, more expensive buys.
It’s Worth Noting: These insoles don’t provide a ton of cushioning.
Let’s be honest: Sometimes we want to wade into the shallow end of a new wellness practice before we fully commit. That’s what’s nice about these Spenco insoles. At $15, they deliver comfort, support, and cushioning without breaking the bank. We found that wearing these insoles alleviated some of the pain associated with plantar fasciitis. In fact, one runner noted that her runs usually leave her at about a four or five on the pain scale, but with the addition of these shoes, she experienced more of a two or a three.
That said, these insoles don’t provide much cushioning. They’re extremely thin and thus not suitable for those in search of that ultra-cushy feel.
Price at Time of Publishing: $15
Sizes: 5 to 14.5 | Materials: SpenCore Material | Arch Height: Low
Why We Like It: These insoles earn a seal of approval from the American Podiatric Medical Association.
It’s Worth Noting: These don’t feel as high-quality as some of the other insoles on this list.
We totally get why this pair of insoles is approved by the American Podiatric Medical Association’s official seal. They cradle and hug the foot for a super cushiony feel. Not only did this feel fantastic over the course of miles and miles on foot, but we also found that they improved our posture while relieving back, knee, and hip pain. Another A+ feature is that these orthotics really fit into any type of closed-toe shoe you have on hand. Meaning, any uncomfortable shoe can be transformed Cinderella-style into something you actually look forward to wearing.
On the downside, we found that these orthotics didn’t feel as high quality as some of the other ones we tried. The adhesive didn’t seem super sturdy, which made us doubt that the insoles would hold up for the full 12 months the brand promises.
Price at Time of Publishing: $55
Sizes: 6 to 15.5 | Materials: Polyester | Arch Height: High
Why We Like It: These multi-purpose insoles are great for walks, runs, cross-training, and so much more.
It’s Worth Noting: They don’t provide as much cushioning as some of the other options.
Some love to move in manifold ways—and these insoles are here to support that lifestyle. No matter whether we were running, walking, lifting weights, or just loafing around the house, we found these cooling insoles eased foot and knee pain and alleviated soreness associated with plantar fasciitis.
While we loved, loved, loved these, we did find ourselves wishing for a little bit more cushioning. However, for the low price point, it makes sense that these insoles wouldn’t be as multi-layered as some other options.
Price at Time of Publishing: $18
Sizes: 6 to 10 | Materials: Rubber | Arch Height: Flexible
Why We Like It: For long-term feats of physical activity, we give these insoles a 10/10.
It’s Worth Noting: Cutting these can be tricky.
Stick with us for a second because you’re about to read the endorsement of a lifetime. One of Shape’s editors took these orthotics to the cardio event of the summer, aka the Taylor Swift Eras Tour, and reported that when it comes to waiting in long lines and dancing for hours, this pair of orthotics will pretty much never go out of style. “Let's just say I was in physical and emotional pain after that concert (who knew screaming ‘All Too Well (10-Minute Version)’ was an ab workout) but had zero pain in my lower body, which I had greatly anticipated,” she wrote. If these insoles can achieve such a feat during a seven-hour musical experience, they can definitely tackle a 9 to 5, no problem.
It’s not all lavender haze, however. We did find that these insoles were particularly hard to cut to size due to their cork material. However, this is a small inconvenience for such a fantastic pair of insoles.
Price at Time of Publishing: $48
Sizes: 5 to 12 | Materials: Foam, cotton, cork | Arch Height: Flexible
Why We Like It: Superfeet’s insoles are so supportive and stabilizing that they can give an old pair of sneakers a brand-new life.
It’s Worth Noting: These orthotics don’t have as much lift as some of the other pairs.
For those looking for the leggings equivalent of insoles (supportive, comfy, soft), Superfeet Carbon Insoles are pretty much It. We selected these orthotics above all the rest for the stabilizing category because they wrap around the foot, providing 360-degree cushioning that somehow still feels buoyant and breathable. Superfeet Carbon Insoles are also extremely high-quality. As we checked them out in the lab and at home, we found that both the layer of hard plastic at the base of the insole and the foam seemed plush and high-quality.
One small note: We do wish that Superfeet’s insoles provided a few more centimeters of cushioning. Despite being super supportive, these sit low to the ground, making them less springy than some of the other insoles we tried and loved.
Price at Time of Publishing: $60
Sizes: 4.5 to 14 | Materials: Foam, plastic | Arch Height: Low
Why We Like It: Those who stand on their feet all day deserve maximum comfort—and EasyFeet delivers.
It’s Worth Noting: They could be more breathable.
Research shows that nurses walk an average of five miles per 12-hour shift. So, needless to say, arch support is absolutely necessary during these long, physically-challenging shifts. We asked one of our testers (who just so happens to run the Shape Lab where we do all our testing) to evaluate these insoles based on comfort, support, and pain relief. She noted that these insoles made her normal lower back fatigue a thing of the past. She also said that because she has extremely high arches, she often experiences pain from non-supportive shoes. These high arch-supporting insoles are meant for plantar fasciitis, and they totally changed the game for her, especially because she spends full days on her feet.
One thing of note: These orthotics aren’t super breathable, so every wearer should consider pairing them with mesh-topped shoes that will let the air in during long, physically exhausting shifts.
Price at Time of Publishing: $40
Sizes: 5.5 to 15.5 | Materials: Foam | Arch Height: Flexible, high
Why We Like It: These insoles make almost any shoe as comfortable as a sneaker.
It’s Worth Noting: They don’t provide heavy cushioning.
We want to feel as comfortable dancing with friends in high heels as we do wearing our sneakers and leggings in Trader Joe’s—is that too much to ask? Apparently, Vionic doesn’t think so. This super-thin, super-versatile insole goes undercover in your fanciest heels, wedges, and flats so you can feel (somewhat) cozy at the bar. They also run a little bit slimmer than some of the other insoles we tried, a great feature for those with narrow feet.
Because these insoles aren’t necessarily designed for working out and walking long distances, some may feel bummed by the minimalist cushioning.
Price at Time of Publishing: $40
Sizes: 4.5 to 12| Materials: Polyurethane | Arch Height: Flexible
We put these insoles to the test in the lab and the real world under the informed guidance of podiatrist Dr. Valencia. She (quite literally) walked us through an orthotic quality protocol in which we twisted the insole to determine its flexibility, stability, and cushioning. Pro tip: An insole that’s super flexible is best for cushioning purposes, while an orthotic that bends only where the toes bend is best for overall stability and support.
After the bend test, we slipped the insoles into our shoes and took them for a leisurely walk on the treadmill to assess the feel, support, and cushioning. Some of us even moved through fitness moves like squats and jumps. Because we were feeling a little extra, we even asked carpenter Lory Henning to come on-site and slice open the insoles so we could get a better look at what was inside. Our science experiment was complete, we filled out a feedback survey and took the insoles into the real world.
In our everyday lives, we walked around on these insoles for a total of (drum roll, please) 5,040 hours. Each of us was tasked with walking around in each set of insoles for eight hours a day for five total days. We noted whether the orthotics made us feel more supported, stable, and comfortable. Plus, we noted the ones that delivered on their promises—from pain relief to cushioning to shock absorption.
After a whole lot of walking, we huddled up and made this list.
Taking a thoughtful approach to which shoe insoles you buy is just as important as selecting the right shoe for you. To take some of the guesswork out of the process, we asked Dr. Weiser for a crash course in buying insoles.
You may be wondering what’s the difference between custom insoles and the kind of insoles you can buy straight off the shelves. “Insoles that are available over-the-counter (OTC) differ from custom-made insoles in several ways,” explains Dr. Weiser. “Custom-made insoles, known as orthotics, are custom tailored to an individual's foot shape and unique support needs. OTC insoles are mass-produced. They are intended to provide a level of comfort and support to a wide range of foot shapes and sizes.”
Truth be told: Everyone’s feet can benefit from the additional arch support, cushioning, and stability provided by insoles. However, orthotics will be especially beneficial for those who spend a lot of time on their feet, like medical professionals, retail workers, and service professionals.
Those with bunions, plantar fasciitis, rheumatoid arthritis, and heel or arch pain should also consider slipping orthotics into their everyday footwear. “For individuals with severe or specific foot conditions, such as plantar fasciitis or flat feet, custom-made orthotics are often recommended as they can provide support, alignment correction, and long-term pain relief,” says Weiser. “A podiatrist can provide an assessment and guidance to ensure the best outcomes.” So if you’re considering insoles for flat feet or plantar fasciitis insoles, see your local podiatrist first.
“Arch support” has become a bit of a buzzword, but what does it mean? When a shoe provides ample arch support, it provides balance; protects bones, ligaments, and tendons; and decreases fatigue and pain in the entire lower body. Sounds pretty good, right?
“[OTC] insoles are usually made of gel pads or foam. They do provide some degree of cushioning, although usually don’t provide the lasting support that custom orthotics provide,” says Dr. Weiser. “Orthotics are made of polyurethane material along with a cushion top cover to provide comfort and stability.”
Remember: The “bend test” is a really good way to determine which insoles are right for your feet if you’re going the OTC route. An insole that’s made from flexible materials will offer plenty of cushioning, while an orthotic that bends at the toes is best for stability and support.
Check the instructions on your insoles for care details. Generally speaking, you do not want to throw these babies in the washing machine. Instead, combine a small amount of laundry soap or dish detergent in a warm bowl of water. Use a cloth or brush to gently scrub each side of the insole with the soapy mixture, rinse, and ring them out to dry. Lay your insoles out to dry.
Generally speaking, your insole size will be the same as your shoe size. For example, if you wear a size 8.5 in your trusty sneakers, that’s the size insole you’ll want to purchase. When your orthotics arrive, you’ll trim them according to package instructions to fit perfectly into your shoes. Easy as that.
Kells McPhillips is a health and wellness writer living in Los Angeles. Her journalism has appeared in The New York Times, Well+Good, Shape, Fortune, Runner’s World, Outside, Yoga Journal, and others.
Sidney Weiser, DPM, is a podiatrist as well as the founder and president of Quality Podiatry Group in Boca Raton, Florida.
Diana Levin Valencia, DPM, works at NYC Foot & Ankle. She is a podiatric surgeon focusing on both surgical and nonsurgical treatments for people with bunions, tendon dysfunction, flat foot, ingrown nails, and other podiatric conditions.
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