Guide to Insoles
There are misconceptions that insoles are only for people who need them. However, everyone can benefit from insoles.
Insoles provide personalised solutions that are intentionally designed for specific footwear, activities and foot shapes. They enhance the fit and feel of shoes, offer pain relief and even provide performance benefits.
The human foot was designed to adapt to uneven, natural terrain but over time has become conditioned and reliant upon flat surfaces. Insoles are shaped to interact with your foot in ways the ground and traditional shoes do not. By adapting to the contours of your feet and responding to the terrain, insoles make it easier and more comfortable for your feet to move.
How do insoles work?
Insoles work with the shoe to modify the load on your body and change the forces under your foot.
Depending on the shape, materials and construction of the insole, these forces can be applied in varying ways and locations to alter foot alignment, motion and/or position.
Through cradling your heels and hugging your arches, insoles maximise the total contact area under the foot to alter the force applied to specific areas of the feet. Having more contact with your feet allows insoles to influence the direction of forces so the load in different areas may be increased or decreased. Changing the amount and direction of force, allows insoles to alter the timing of when forces are applied.
Can insoles resolve foot pain and injuries?
Insoles reduce foot fatigue and provide personalised comfort to shoes. This can help reduce foot pain and injuries.
Insoles can help with:
- Plantar fasciitis / heel pain
- Shin splints
- Patellofemoral pain syndrome
- IT band syndrome
- Achilles tendonitis
Insoles help by providing shape and support under the foot to reduce stress on the plantar fascia. Deep, structured heel cups cradle the soft tissue under the heel for additional protection.
Can insoles “over correct” me?
Over-the-counter (OTC) insoles are not designed to “correct” foot posture or movement style like custom orthotics are. The shape and materials simply provide underfoot support and alter impact forces to improve the fit and feel of a shoe.
There are misconceptions about pairing insoles and stability shoes due to the “motion controlling” features of stability shoes. However, the two play very different roles during movement and can actually work very nicely together in guiding the body more efficiently.
The best insoles for me
When fitting insoles consider:
- What is the insole for?
- What benefit do you want from the insoles?
- How does the insole fit under your foot?
- How does the insole feel under your foot?
- How does the insole fit in the shoe?
Cushioned insoles prioritise comfort through cushion and flexibility whereas supportive insoles add stability though structure and support.
investing in quality insoles
Cheaper insoles typically include soft gels and flimsy foams to provide a more cushioned and comfortable underfoot feel. However, these materials often can’t hold their shape as well, provide less stability and break down more quickly.
Firmer materials are more durable and maintain shape and structure for longer. They may not feel as soft but it’s a balance between comfort and support.
Just like shoes and clothing, insoles wear out and need replacing.
You can often tell when a pair of insoles needs replacing because they are not providing you the same support and comfort they originally did. Just like when you can tell when a pair of shoes is worn out, you usually know when it is time for a new pair of insoles.