While training for the NYC Half Marathon three years ago, chronic foot pain started nagging me, so I pulled out all the stops, buying everything from compression socks and ankle braces to pain relief gels and patches. But after a series of podiatrist appointments gone wrong, I learned from an orthopedic surgeon that what I really needed were orthotics: customized insoles shaped for my foot. Before long, I was back on my feet pain-free.
While my particular case is admittedly more severe to correct for my extreme flat foot, and not everyone will need a customized set, the journey has been a serious wake-up call as to how essential that layer of padding under our feet can be.
“Shoe insoles can provide benefits such as enhanced comfort, better support, and relief from certain foot issues,” Dr. Sara Mateen, foot and ankle specialist and surgeon with Hackensack University Medical Center, tells Traveler, noting they’re particularly helpful for people with conditions like plantar fasciitis or who spend a lot of time on their feet. “However, it’s crucial to choose the right type of insole based on your specific foot characteristics and needs.”
There’s a simple way to know if you’ve found the right match. While many believe new insoles should take some pain before gain, that’s completely false: “If your insoles hurt, they are not right for you,” Justin Hill, a certified pedorthist with Hanger Clinic says.
Here’s what you need to know about insoles, starting with a few frequently asked questions.
What exactly are insoles?
Simply speaking, insoles refer to shoe inserts that can provide comfort, support, or cushioning in the footbed, helping alleviate foot discomfort and improve shoe fit, Dr. Mateen says.
They can refer to any number of types of foot padding, Hill says. Some use the term for the cushioned lining that’s stitched or glued into a shoe to prevent the foot from striking a harsh surface. More commonly, folks are actually referring to off-the-shelf insoles sold on their own that can be slid into casual shoe, dress shoes, or running sneakers as an insert. Finally, those with more specific conditions (that’s me!) require customized fabricated foot orthotic insoles that are prescribed by a medical professional and designed for the biomechanics of an individual’s foot shape.
Off-the-shelf insoles are usually available for less than $100, though more intricate or specific models may run a bit more, Hill says. Customized ones are usually between $300 and $500, and can be covered by certain insurance plans.
Who should wear insoles—and how often?
Those off-the-shelf insoles can be “considered by anyone who has noticed foot soreness or discomfort,” or those “who may find that additional cushioning and support in the arch reduces discomfort,” Hill says. Additionally, athletes who are putting more pressure and stress on their feet may also use ones geared toward high-impact activity and injury prevention. Insoles can be worn whenever the person finds them beneficial, and can fit into a variety of shoe types. For my particular case, my doctors have told me to wear insoles at all times, so I slip them in and out of every pair of shoes I put on, from my Hoka Clifton running shoes to my Vessi Weekend Sneakers.
