Best Guide for Choosing the Right Orthotic Insoles for Your Feet

Your feet carry you through life, but for millions of people worldwide, each step brings discomfort or pain. The numbers tell a striking story: over half of all people experiencing foot pain turn to orthotic insoles for relief.

This isn't just a minor health concern—it's a growing reality that affects people of all ages, with usage rates climbing dramatically as we get older. By the time people reach their mid-80s, nearly 90% rely on orthotics to maintain their mobility and quality of life. [1]

But while many people know they need orthotics, the wrong choice or improper care can lead to continued discomfort or even new problems. In this guide, we'll walk you through everything you need to know—from selecting the perfect pair to ensuring they provide lasting support.

» Choose the right pair of orthotics for your foot condition

Why Do You Need Orthotic Insoles?

Orthotic insoles are specialized shoe inserts designed to support and align the foot. They can be made from various materials like foam or gel and are crafted to improve foot comfort, correct posture, and reduce pain across the feet, knees, hips, and lower back.

These inserts help by redistributing pressure on the foot and providing arch support to correct improper gait or alignment, which can lead to a range of body aches and fatigue over time

Let's say you're a retail worker who spends long hours standing on hard surfaces. Over time, you may experience foot, leg, and lower back pain due to the prolonged pressure. Orthotic insoles can significantly alleviate this discomfort by absorbing shock and providing structural support, helping you to stand and move more comfortably throughout the day.

If you often stand, walk, or run for extended periods, or if you've noticed foot or joint pain, you may benefit from using orthotic insoles. They're particularly helpful for specific foot conditions, such as:

• Plantar Fasciitis: Less pain due to heel cushioning and arch support.
• Flat Feet: Arch support and improved foot alignment.
• Achilles Tendonitis: Reduced strain on the Achilles tendon by modifying foot mechanics.

» Did you know you can get your orthotics covered by insurance?

How to Choose the Right Orthotic Insoles

1. Check the Width of Your Feet

To measure the width of your feet, you can try two primary methods: using a Brannock device (found at many shoe stores) or a DIY technique with a pencil, paper, and ruler.

The Brannock device measures both the length and width of your feet accurately. Place one foot in the Brannock device, making sure your heel is firmly in the heel cup.

You determine the width by sliding the device's width bar to align with the outer edge of your foot at its widest point. Match this width with the size reading on the device to get the width size (A for narrow to E for wide)​.

For an at-home measurement:

• Place a piece of paper on a hard floor and tape it down to prevent slipping.
• Stand on the paper, distribute your weight evenly, and trace around your foot with a pencil held vertically to avoid inward or outward angling.
• After tracing, measure the width across the widest part of your foot (typically across the ball area).
• Measure both feet since they may vary slightly, and use the largest measurement as your reference when choosing the right orthotic insoles.

2. Determine the Type of Your Arch

The simplest and most popular method to determine your arch type is the "Wet Foot Test." Here’s how you can do it:

1. Prepare a Shallow Pan and Paper: Fill a shallow pan with just enough water to wet the bottom of your foot. Place a piece of cardboard, a brown paper bag, or similar paper on the floor nearby.

2. Create Your Footprint: Step into the water with one foot, then firmly step onto the paper to leave an imprint. Make sure to put your weight on it so the footprint is clear.

3. Analyze Your Imprint:

   • Normal Arch: If there’s a curve along the inner edge of your footprint and about half of your arch is visible, you have a normal arch. This arch type generally provides good shock absorption and balance.
   • Flat Foot (Low Arch): If your footprint shows the entire sole with little to no inward curve, you have a flat foot. Flat arches often result in pronation, which can lead to over-rotation of the foot.
   • High Arch: If your footprint shows only the heel, ball, and toes with minimal connection between them, you likely have a high arch. This type may not absorb shock as well, leading to potential issues like stress fractures if left unsupported.

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3. Consider the Type of Shoes You'll Wear

Sports Shoes

Sports are associated with repeated high impacts on the ground, so you should consider the amount of cushioning the insole provides. Get thicker orthotics, but check if they fit comfortably within your shoes first. The material is also important, so ensure you pick a pair of orthotics made from durable and breathable fabric.

Casual Shoes

Casual shoes are often tight-fitting and lack the space for a well-cushioned, thicker insole. But that shouldn't be a problem, as you can get medium—to low-profile orthotics that can fit within a wide variety of shoes without compromising on comfort or shape.

Dress Shoes

Dress shoes are rigid and often lack the volume to accommodate an insole. But, a low-profile insole is thin and can fit comfortably into the shoe. Plus, its design supports and cushions your feet. 

Work Boots

Work boots generally lack flexibility, arch support, and cushioning. If you wear them, choose durable insoles that can cope with the long hours of wear without losing their support and stability. You should get a pair made of dense, multilayered foam.

All boots are sturdy, so they may strain your forefoot and heel. Orthotics that cushion these areas prevent fatigue and help you get through your day pain-free.

5. Visit a Podiatrist to Check for Foot Conditions

Lastly, you should visit a podiatrist to assess your feet for conditions such as bunions, Morton’s neuroma, plantar fasciitis, heel spurs, and hammer toes. They can asses your state and suggest additional treatment to address the pain, such as exercises, therapy, or pain relievers.

» Do you feel toe pain when walking? You could have hammer toes

What to Look for In Orthotic Insoles

There are a few key features to look out for when looking for the best orthotic insole for you:

1. Material

You should consider if the material the orthotic is made of is durable and provides adequate cushioning to the foot. A loss of structural integrity of the material cause more pain, sending you straight to the podiatrist for a new pair of insoles. For example, Upstep's custom orthotics are made of EVA foam, covered with a polypropylene shell that offers long-lasting support.

2. Support

The shape, arch height, and unique characteristics of your feet will determine the location and how much support you need. This is essential to ensuring stability and comfort throughout all your daily activities.

For example, forefoot and heel cushioning is essential for heel spurs, overpronation, and Morton’s neuroma. It absorbs shock, providing an elevated sense of comfort. 

Features to Avoid

• Poor Quality Materials: Orthotics with poor-quality materials—such as low-density foam—will not be durable or supportive enough for your feet. They may lose their cushioning qualities quicker, leading to increased pressure in specific areas and altered foot biomechanics.
• Rigidness: You should avoid inflexible materials unless recommended by a medical practitioner. They can lead to compensatory patterns that cause pain or discomfort. Plus, their inability to flex or move with your foot can lead to high-pressure areas resulting in blisters and callus formation.
• Non-Breathable Fabrics: If you use orthotic insoles with poor breathability for your workouts, they may soak up the sweat—irritating the skin and causing foot odor. Plus, increased moisture coupled with your feet sliding inside your shoe will lead to the formation of blisters. 

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Avoid These Mistakes When Buying Custom Orthotics

• Choosing Solely Based on Price: Expensive insoles aren't necessarily better than cheaper, and the same goes vice-versa. Both can benefit your feet, or they may hurt them if you choose a pair that doesn't fit properly.
• Not Testing the Insoles: You should test your custom orthotics for comfort and fit. The insoles may specific areas of your foot required to improve comfort, support, and stability. If you get a pair that doesn't fit, you'll end up with painful blisters.
• Disregarding Foot Type and Needs: Everyone's foot is different, requiring different support or characteristics to benefit from orthotics. You should get your insoles custom made for any issues you're having at the moment.

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How to Maintain Your Orthotic Insoles

You should clean your insoles regularly by wiping them with a damp cloth.—never use abrasive brushes. Hot water can damage the materials, so use room temperature water only.

Place your insoles in indirect sunlight to dry, and avoid artificial heat sources, as these can degrade the materials. Before returning insoles to your shoes, you must ensure they are completely dry.

When to Replace Your Insoles

1. Decreased Effectiveness: Your insoles may need replacement when they no longer manage your foot discomfort. You might notice less cushioning support or unusual fatigue while walking. Sometimes your foot condition changes, requiring different support features.
2. Physical Damage: Look for visible signs of wear: thinning foam, cracks, or breakdown of materials. Watch for changes in the insole's shape, especially in areas where your foot applies the most pressure. If the foam appears collapsed, it can no longer provide proper support.

Risks of Worn-Out Insoles

Lastly, you should visit a podiatrist to assess your feet for conditions such as bunions, Morton’s neuroma, plantar fasciitis, heel spurs, and hammer toes. They can assess your state and suggest additional treatment to address the pain, such as exercises, therapy, or pain relievers.

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Your Foundation for Foot Health

Orthotic insoles are valuable tools for maintaining foot health and preventing discomfort. Whether you're dealing with specific foot conditions or simply spending long hours on your feet, the right insoles can significantly improve your daily comfort.

Proper maintenance is crucial for getting the most value from your orthotics. Regular cleaning, careful drying, and timely replacement, when signs of wear appear, will help ensure your insoles continue to provide the support you need. Don't wait until you experience pain or discomfort—being proactive about your foot health can prevent more serious issues from developing.

By understanding your feet's specific needs and properly caring for your orthotics, you can maintain proper foot alignment, reduce fatigue, and stay comfortable throughout your daily activities. Your feet carry you through life—giving them the right support is an investment in your overall well-being.