Insoles and Orthotic Insoles: How to Choose the Right Support

Insoles are removable inserts that sit inside your shoes to add cushioning, support or both. The right pair can ease foot, heel and leg pain, make long days on your feet more comfortable, and help your shoes fit better. But insoles range from thin gel cushions to custom-made medical devices, and they don’t all do the same job.

This page explains the main types of insoles, what the research says about them, and how to choose the right one for your feet, your shoes and your activity. Below, you’ll find our guides to insoles for specific foot problems, sports and footwear, each with recommendations from the Footlogics range.

Types of insoles

Cushioning insoles

Gel, foam and memory-foam insoles add a soft layer between your foot and the shoe. They feel comfortable straight away and can make a hard shoe feel softer. What they don’t do is change how your foot moves. They have little or no arch support and no heel cup, so they do little for pain caused by flat feet, over-pronation or overloading of the heel or forefoot.

Arch support insoles

Arch support insoles add a contoured arch and often a shallow heel cup. They support the foot better than a flat cushion, and many are designed for general comfort, especially for people who stand or walk a lot. Support varies widely between brands, from soft foam arches to firmer shells.

Prefabricated orthotic insoles

Prefabricated, or ready-made, orthotic insoles are designed to control how the foot moves, not just to cushion it. They combine a firm arch support, a deep heel cup and, in many models, a metatarsal raise under the forefoot. They come in standard sizes and can be trimmed to fit. Footlogics insoles are in this group: they’re designed by podiatrists to treat common problems such as plantar fasciitis, flat feet and ball-of-foot pain, at a fraction of the cost of custom orthotics.

Heat-mouldable insoles

Some insoles soften when heated in an oven, or with your body heat over the first few wears, so they take on the shape of your foot. They give a closer fit than a standard insole, but the support depends on the base underneath.

Custom-made orthotics

Custom orthotics are made from a cast or 3D scan of your feet after an assessment by a podiatrist, chiropodist, pedorthist or physiotherapist. They suit complex foot problems, significant deformities, or cases where ready-made insoles haven’t helped. They usually cost several hundred dollars and take a week or more to make. Many Canadian extended health plans cover them, but typically only when they’re prescribed as medically necessary and made from a cast of the feet (Sun Life).

Insole types at a glance

Type	Main purpose	Support	Best for
Cushioning (gel, foam)	Comfort	Little or none	Adding softness to firm shoes
Arch support	Comfort and general support	Low to moderate	Tired feet, long days standing
Prefabricated orthotic (e.g. Footlogics)	Correcting foot movement	Moderate to firm, with a deep heel cup	Plantar fasciitis, flat feet, heel and ball-of-foot pain
Heat-mouldable	Closer fit	Depends on the base	People who want a personalized feel
Custom-made orthotic	Treating complex problems	Built to your foot	Deformities, or when ready-made insoles haven’t worked

What the research says about insoles

Support matters more than cushioning for preventing injury. A 2017 review of the trial evidence looked at whether insoles prevent injuries such as stress fractures in active people (Bonanno et al., 2017). Foot orthoses reduced the risk of injury overall by 28% and of stress fractures by 41%. Shock-absorbing insoles made no significant difference to any type of injury.
Ready-made orthotics can work as well as custom ones. A 2006 trial gave 135 people with plantar fasciitis either a sham insole, a prefabricated orthotic or a custom-made orthotic (Landorf, Keenan and Herbert, 2006). Both real orthotics improved function more than the sham over three months, and the prefabricated and custom versions performed about the same. The benefits were modest, and the differences had faded by 12 months. That’s why insoles work best alongside stretching, sensible footwear and time to recover.

In short, an insole with genuine structure, a firm arch and a heel cup does more than a soft cushion. For many common problems, a well-designed ready-made orthotic is a sensible first step before custom orthotics.

How to choose the right insoles

Start with the problem. Heel pain, flat feet and ball-of-foot pain each need different features. Our condition guides below explain which insole suits each one.
Match the insole to the shoe. Full-length insoles suit lace-up shoes, runners and boots. Three-quarter-length and slim insoles suit flats, slip-ons and dress shoes, where space is tight.
Think about your activity. Work boots, hockey skates, cleats and court shoes all need insoles designed for them.
Get the size right. Choose by foot length using our sizing guide, then trim the insole to match your shoe’s original liner.
Break them in. Wear new orthotic insoles for an hour or two on the first day and build up over a week or two.

Not sure where to start? Every pair of Footlogics insoles comes with a 30-day money-back guarantee, so you can try them risk-free.

Insoles for plantar fasciitis

Plantar fasciitis causes sharp heel pain, often worst with your first steps in the morning. Insoles with firm arch support and a deep heel cup reduce the strain on the plantar fascia while it heals. Footlogics Plantar Fasciitis is designed for everyday and work shoes, and Footlogics Sports suits runners. Read our guide to orthotics and insoles for plantar fasciitis.

Insoles for flat feet

Flat feet and fallen arches often cause the foot to roll inward (over-pronation), which can lead to tired feet, heel pain and knee or back aches. A firm arch support and a stabilizing heel cup help hold the foot in a better position. Footlogics Comfort is designed for flat feet and over-pronation. Find the right insoles for flat feet.

Insoles for high arches

High, rigid arches absorb shock poorly and concentrate pressure under the heel and the ball of the foot. They need an insole that fills the space under the arch and adds cushioning. Footlogics Performance has a higher arch contour for high arches and supination, and Footlogics Sports suits many runners. See our insoles for high arches.

Insoles for heel pain and heel spurs

Heel pain usually comes from strain on the tissue under the heel rather than the spur itself. A deep heel cup holds the heel’s natural fat pad in place, and arch support reduces the pull on the heel. Footlogics Plantar Fasciitis, Comfort and Casual all target heel pain in different shoes. Read our guide to insoles for heel pain.

Insoles for metatarsalgia (ball of foot pain)

Pain under the ball of the foot often eases when the metatarsal bones are supported just behind the sore spot. Footlogics Metatarsalgia, Meta Full-length and Versa have the metatarsal raise built in, so it stays in the right place. Explore our insoles for metatarsalgia, or read why a built-in raise beats a loose metatarsal pad.

Insoles for shin splints

Shin splints cause pain along the inside of the shinbone, often after a jump in running or walking. Controlling over-pronation reduces the twisting strain on the muscles of the lower leg. Footlogics Sports combines firm support with shock absorption for runners, walkers and court sports. Find out how insoles help shin splints.

Insoles for bunions

Insoles can’t remove a bunion, but they can ease the pressure and pain around it. Supporting the arch helps reduce the strain on the big-toe joint, and a softer top layer is kinder to sensitive feet. Footlogics Sensi, Versa and Comfort suit different shoes and comfort levels. See our insoles for bunions.

Insoles for Morton’s neuroma

Morton’s neuroma is an irritated nerve between the toes, usually between the third and fourth. It causes burning, tingling or numbness. Supporting the forefoot behind the painful area can ease pressure on the nerve. Footlogics Metatarsalgia, Meta Full-length and Versa include this support. Read about insoles for Morton’s neuroma.

Insoles for Achilles tendonitis

Achilles tendonitis causes pain and stiffness just above the back of the heel. A stable heel cup and good arch support reduce the twisting load on the tendon with each step. Footlogics Sports suits athletic shoes, and Footlogics Plantar Fasciitis suits everyday footwear. Find insoles for Achilles tendonitis.

Insoles for foot pain

If your feet ache by the end of the day without one clear cause, a supportive, cushioned insole can make a big difference. Footlogics Comfort supports the arch, Workmate adds cushioning for long shifts, and Sensi gives a softer feel for sensitive feet. See our insoles for everyday foot pain.

Insoles for diabetic feet

People with diabetes need insoles that cushion the foot and reduce friction without adding pressure points. Footlogics Sensi has a soft, full-contact footbed and a gentle top layer. If you have diabetes, check with your doctor or foot specialist before choosing an insole. Learn about insoles for diabetic feet.

Insoles for back pain

Some lower back pain is linked to how the feet move. When the feet roll inward, the legs and pelvis can rotate with them and change your posture. Supportive insoles such as Footlogics Comfort and Casual can help, especially alongside exercise and physiotherapy. Read about insoles for back pain.

Insoles for knee pain

Pain at the front of the knee is sometimes linked to the foot rolling inward, which twists the lower leg with each step. Arch support and a firm heel cup help keep the leg better aligned. Footlogics Sports, Comfort and Casual suit different shoes and activities. Find insoles for knee pain.

Insoles for children

Children’s feet are still developing, and many young children have flat feet that improve with age. Kids insoles can help when flat feet or heel pain, such as Sever’s disease, cause discomfort. Footlogics Kids insoles come in 3/4 and full-length styles for school and sports shoes. Explore our kids insoles.

Insoles for work boots

Long shifts in safety boots are hard on the feet, and most work boots come with a thin, flat liner. A cushioned, supportive insole reduces fatigue and foot pain by the end of the day. Footlogics Workmate is designed for work boots, and Comfort adds firmer arch support. See our insoles for work boots.

Insoles for hockey skates

Many skates come with flat footbeds that give the arch little support, and that can lead to foot cramps and fatigue during long ice times. Footlogics Football is slim enough to fit hockey skates and adds arch support and a deep heel cup. Find insoles for hockey skates.

Insoles for standing all day

Nurses, retail staff, teachers and trades workers spend hours on hard floors, and their feet feel it. Insoles that combine arch support with good cushioning help spread the load and reduce fatigue. Footlogics Workmate, Comfort and Sensi all suit long days on your feet. Find the best insoles for standing all day.

Insoles for sports

Sport loads the feet far more than everyday walking, through repeated impact, sudden stops and quick changes of direction. As the research above shows, structured orthotic insoles do more to prevent injury than cushioning alone. Footlogics has a sports insole for most activities:

Footlogics Sports for running, the gym, hiking, and basketball and tennis shoes
Footlogics Performance for athletes with high arches
Footlogics Football for cleats and hockey skates
Footlogics Active for pickleball

Explore our insoles for sports.

Running insoles

Every running stride lands with several times your body weight, thousands of times in a single run. Running insoles add structure to a soft running shoe and help control over-pronation. Footlogics Sports is our main running insole, and Footlogics Performance suits runners with high arches. Read our guide to running insoles.

Insoles for winter boots

Winter boots are often warm but flat inside, and slippery sidewalks make your feet work harder to keep you steady. A supportive insole adds arch support and stability for walking on snow and ice. Footlogics Comfort and Workmate fit most winter boots with a removable footbed. See our insoles for winter boots.

Insoles for dress shoes and heels

Dress shoes and heels leave little room for an insole, and heels push more weight onto the ball of the foot. Slim orthotic insoles add support without crowding the shoe. Footlogics Versa suits women’s flats and low-to-medium heels, and Catwalk suits flat slip-on shoes. Find insoles for dress shoes.

Insoles for hiking boots

Long days on uneven trails load the feet, ankles and knees. A firm heel cup and arch support keep your feet more stable on rough ground, while cushioning absorbs the impact of descents. Footlogics Sports and Performance both suit hiking boots. See our insoles for hiking boots.

Insoles for soccer cleats

Soccer cleats are tight-fitting with thin footbeds, so standard insoles rarely fit. Footlogics Football is a slim, flexible orthotic insole designed for cleats, with arch support, a deep heel cup and gel cushioning. Find insoles for soccer cleats.

Insoles for pickleball and tennis

Court sports involve quick stops, pivots and side-to-side movement that load the heel and the ball of the foot. Footlogics Active is designed for pickleball and tennis, with strong arch support, a reinforced heel cup and extra forefoot cushioning in a thin profile for court shoes. See our pickleball and tennis insoles.

When to see a professional

Insoles help with many common foot problems, but they don’t replace a diagnosis. See a family doctor, podiatrist, chiropodist or physiotherapist if your pain hasn’t improved after a few weeks. Get checked sooner if you have numbness, swelling, pain after an injury, or diabetes.

References

Bonanno DR, Landorf KB, Munteanu SE, Murley GS, Menz HB. Effectiveness of foot orthoses and shock-absorbing insoles for the prevention of injury: a systematic review and meta-analysis. British Journal of Sports Medicine. 2017;51(2):86. doi:10.1136/bjsports-2016-096671
Landorf KB, Keenan AM, Herbert RD. Effectiveness of foot orthoses to treat plantar fasciitis: a randomized trial. Archives of Internal Medicine. 2006;166(12):1305–1310. doi:10.1001/archinte.166.12.1305
Sun Life Assurance Company of Canada. Understanding orthotics and orthopaedic shoes.