If you have flat feet, you may require more arch and heel support than regular insoles provide. According to osteopath and chiropractor Liza Egbogah, BSc, DC, DOMP, osteopath and chiropractor and expert on posture, flat feet result from fallen arches, and insoles that reestablish the foot’s natural alignment can make being on your feet all day much more bearable.
The best insoles for flat feet have flexible arch support, firm cushioning, and heel cups to provide stability and absorb shock. To find the best options, we asked ten of our editors with various foot types and issues to put 21 top-rated insoles to the test in our lab, on the streets, at the gym, and in their homes. After over 5,000 hours of testing, we narrowed down our top picks based on criteria such as support, comfort, pain relief, breathability and value. A doctor from our Medical Expert Board also reviewed this article for accuracy. These six insoles are the ones we found to be the most effective in relieving foot fatigue, joint pain, fallen arches, and other ailments flat feet can cause.
What Healthcare Providers Want You to Know
- Know your foot type: Before you start shopping, Diana Valencia, DMP, a podiatric surgeon specializing in flat feet and other podiatric conditions, says knowing your foot type and accurately diagnosing any issues is key to getting an insole that will help. Self-diagnosing conditions online or with at-home evaluations like the “paper towel test” can be tricky, so she advises getting a professional opinion before you buy.
- Prioritize arch support: According to physical therapist Eva Lassey, PT, DPT, insoles with arch support reduce pain and discomfort by redistributing the weight of the foot so it’s not concentrated in one area. If you have fallen arches, look for insoles with built-in arch support to promote better foot alignment.
- Opt for a deep heel cup: People with flat feet tend to put more pressure on their heels, so look for a deep heel cup that helps stabilize and support the back of your foot.
- Insoles offer more than just pain relief: In addition to alleviating discomfort, Lassey says insoles with arch support can also improve your posture, stability, and balance. Keeping your feet in alignment improves body mechanics, which is especially important if you spend a lot of time on your feet.
- Proper fit is key: Insoles will only be effective if they fit correctly. Lassey advises selecting insoles based on your foot size, shape and gait because an ill-fitting insole can cause more harm than good by creating additional pressure points. If you have flat feet and are experiencing pain or discomfort in any lower extremity, she recommends working with a healthcare professional to find the right corrective insoles.
How to Choose the Right Insoles for Flat Feet
Because our feet are as unique as we are, we can’t recommend a single brand or particular insole for everyone with flat feet. So we asked Lassey and Brad Schaffer, DPM, board-certified foot surgeon in NYC, for their most practical tips for choosing the best insoles for you:
- Get a gait analysis: Insoles should offer support that complements your natural arch. While many at-home “tests” can help you figure out what type of arch you have, the most accurate answer will come from a professional gait analysis. During this visit, a podiatrist or physical therapist will watch you walk, run, or jump to determine your gait pattern and foot type.
- Consider your activity level: Are you on your feet all day, or do you just need some extra support during workouts? Because insoles are designed for different uses, Lassey says your day-to-day or activity-specific needs will be key in deciding which ones to buy.
- Focus on cushioning: Cushioning absorbs shock and reduces impact on your feet and joints. According to Lassey, you want insoles to feel supportive and create any new pressure points.
When to See a Healthcare Provider
If you’re experiencing persistent pain, difficulty walking, or signs of a foot deformity, seek medical advice. A podiatrist, physical therapist, or orthopedic specialist can assess your foot structure, gait, and overall biomechanics to recommend the most suitable insoles or orthotics and help identify underlying issues that might need specific interventions.
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Amazon
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Ample arch support
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Excellent pain relief
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Great for long walks
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Arch may feel high
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No cooling properties
Key Specs
Sizes: Women’s 5 to 14.5; Men’s 4 to 15.5 | Arch Height: Medium | Materials: Foam
Why We Recommend It
There’s no miraculous cure-all for flat feet and all the painful symptoms that come with them, but the Spenco PolySorb Cross Trainer Insoles come pretty dang close. We found that the ample arch support, shock absorption, and cushioning of the lightweight foam actually did what so many insoles claim to do: relieve lower body pain. Long walks and runs — which almost always aggravate the heels, knees, and lower back — were noticeably more tolerable with these inserts. Because of the extra support, we could even push ourselves further in our fitness routines without suffering the usual consequences of flat feet.
We also tested the Walk-Hero Comfort and Support Plantar Fasciitis insoles, which, given the name, should have been a game-changer in heel pain. While they were cushioned enough not to reaggravate plantar fasciitis pain (and made some previously uncomfortable sneaks wearable again), the Spenco PolySorb Cross Trainers offered solid arch support where the Walk-Heros didn’t. Lassey echoes our sentiment and says these Spenco insoles are well-regarded for arch support and cushioning, two key factors for managing plantar fasciitis.
We did have to trim the insoles a bit to fit our shoes, but that was an easy fix and well worth it for the consistent pain relief. Plus, at under $30, these insoles are a much more affordable alternative to expensive custom orthotics.
Keep In Mind
Even though Lassey thinks the deep heel cup and cushioned forefront combo can provide real relief, she warns that they might not be enough for those with severe plantar fascia pain. Also, the arch support is listed as medium, but some reviewers claimed it was too high for their feet, causing discomfort.
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Amazon
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Ample arch support
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Breathable
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Fits most shoes
Key Specs
Sizes: Women’s 6 to 12; Men’s 5 to 15 | Arch Height: High | Materials: Foam
Why We Recommend It
If you overpronate—meaning you tend to place more weight on the inside edge of your foot when walking or running, causing your feet to roll inward—then Lassey advises an insole with firm, structured support to help correct your gait. The Redi-Thotics Flex Orthotic Insoles provide that necessary firmness without being overly rigid, thanks to a bouncy cushion that’ll make you feel like you’re walking on air. Well, air that somehow also provides significant arch support. After a few days of throwing these in our sneakers, we forgot they were there and became a go-to for everyday comfort.
Despite having such a thick cushion, these insoles don’t create a hotbox in your shoes. The soft foam material is actually quite breathable and moisture-wicking, and we noticed significantly less foot sweat after wearing them for a workout. Plus, we didn’t have to trim these insoles at all to fit our shoes.
If you’re not fully convinced the Redi-Thotics Flex Orthotic Insoles are right for you, however, we also found the Obōz O Fit Insole Plus II to be a great option for overpronation. They offer adequate arch support that relieved our foot pain without feeling overly rigid. And because they have a deep and stabilizing heel cup, they may help alleviate plantar fasciitis pain, too.
Keep In Mind
Redi-Thotics Flex Orthotic Insoles are on the pricier side compared to other models. While we grew to love the arch support, it took a couple of days to get used to the sensation. But Lassey says needing a break-in period is common for first-time orthotic insole users.
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![Redi-Thotics Flex Orthotic Insoles displayed on a wood floor with its product box]()
Verywell Health / Conor Ralph
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Verywell Health / Conor Ralph
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Target
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Great for long walks
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Excellent pain relief
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Slim design
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Not sweat-wicking
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No arch support
Key Specs
Sizes: Women’s 5 to 14.5; Men’s 4 to 15.5 | Arch Height: Low | Materials: SpenCore
Why We Recommend It
The Spenco RX Comfort Insole may not have all the bells and whistles of more expensive insoles, but they get the job done at a fraction of the price and density. Despite having such a slim design, these insoles still provide a lot of cushioning and shock absorption. Lassey is a fan of the flexible neoprene material that’s soft enough to reduce friction and pressure points, making long distances on your feet much more manageable.
In fact, we found the Spenco RX Comfort Insole to have almost as much cushioning and arch support as the Redi-Thotics Flex Orthotic Insoles and the Spenco PolySorb Cross Trainer Insole but without being as bulky—which is great if you’re squeezing them into tight running shoes. (We also found the Redi-Thotics to be too distractingly bouncy for treadmill running.)
Sadly, we didn’t notice any difference in our lower back while wearing the RX Comfort, although our shin and knee pain was noticeably reduced after workouts, runs, and long walks. But the best, unexpected bonus: better posture.
Keep In Mind
Arch support is minimal and moisture-wicking is nonexistent. Wearing these won’t make your feet sweaty, but they won’t do much to prevent them from getting that way. Lassey also warns that the structural support may not be enough for people with foot conditions like overpronation or plantar fasciitis.
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REI
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Ample arch support
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Excellent pain relief
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Breathable
Key Specs
Sizes: Women’s 5 to 12; Men’s 8 to 14 | Arch Height: Custom | Materials: Vegan Leather, Foam, and Ground Cork
Why We Recommend It
Is sitting down a rarity in your schedule? Then allow us to introduce you to your new best friend: the Fulton Athletic Insole. Whether you’re constantly on the go at work or chasing after kids, Lassey says that all-day standers need an insole with great arch support and cushioning to fight against foot fatigue.
What sets these insoles apart from the rest is the shock-absorbing cork layer that molds to your specific arch shape. This customized support, in combination with the foam cushioning and deep heel cup, gave us an exceptional level of pain relief and comfort—even after dancing for four hours straight at a concert. Not only did these insoles keep our feet strong, but they also allowed for proper airflow, minimizing any sweat buildup or odor.
In comparison, we also tested the Superfeet Green Insoles and loved how the arch support reduced aching and allowed us to be on our feet for longer periods without discomfort. However, they were not as breathable as the Fulton Athletic, which we tested with and without socks. Even after longer periods, our feet stayed nice and dry.
Keep In Mind
The customized fit comes at two costs: they’re expensive, and there’s a slightly uncomfortable breaking-in period. But we think both are worth it for the long-term benefits these insoles provide.
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Amazon
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Great heel support
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Affordable
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Breathability
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Minimal arch support
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Not sweat-wicking
Key Specs
Sizes: Women’s 6 to 10; Men’s 8 to 14 | Arch Height: Low | Materials: Unknown
Why We Recommend It
If you want to kiss your achy knees goodbye, Lassey says to focus on foot alignment. Hitting the ground with more cushioning and arch support in your feet can reduce the stress on your lower body and allow for more natural movement. And Dr. Scholl’s Prevent Pain Lower Body Protective Insoles deliver just that.
With a shock-absorbing heel cup and cushioning that evenly distributed pressure throughout the feet, these insoles helped correct our gait and reduce strain on our knees. Even though we changed nothing but the insoles, we felt more room to wiggle our toes—a good indicator of being on the right track for better foot alignment.
The Spenco RX Comfort Insole is another great option for those with flat feet and knee pain. We found that the ample cushioning not only decreased the discomfort that comes with a constant hard stride but improved it—even when we clocked an 8-mile run.
Keep In Mind
Lassey says the arch support may not be enough for people with high arches or severe overpronation. And while our feet didn’t overheat in them, we also didn’t notice any help in the sweat-wicking department.
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Amazon
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Excellent pain relief
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Slim design
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Great cushioning
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Low-profile design
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Expensive
Key Specs
Sizes: Women’s 4.5 to 14; Men’s 5.5 to 15 | Arch Height: Low | Materials: Carbon Fiber and Foam
Why We Recommend It
A rolled ankle can ruin your day (or week). So, if you’re prone to sprains or developing blisters from leaning too much on the sides of your feet, Lassey says you’ll love how the Superfeet Carbon Insoles’ structured heel cup keeps your foot firmly in place. We felt like the Superfeet insoles stabilized our ankles with every step. Any irritation we typically felt from rubbing against the sides of our shoes instantly disappeared.
Even with a slimmer design that fits perfectly in everyday running shoes, these insoles did not disappoint in the cushion department. With the responsive carbon fiber stabilizer cap, we found our feet to be much more comfortable wearing these, so much so that we could stand and walk longer without feeling fatigued.
In comparison, we also liked the Walk-Hero Comfort and Support Plantar Fasciitis for alleviating ankle pain, but they seemed to make our feet hotter, so they’re not a great option for people who live in warm climates.
Keep In Mind
The low-profile shape made fitting these insoles into our shoes a breeze, but we would prefer them to be a touch higher so the insole actually wraps around the heel. Plus, they come with a pretty hefty price tag. Lassey also warns that the slimmer design might be too small and unsupportive for wider feet.
How We Tested the Best Insoles for Flat Feet
To find the best insoles for flat feet, we put 21 of the highest-rated models to the test by wearing them at home, during long walks, on runs, running errands and at work for over 5,000 hours total to test them for the following attributes.
- Support: We paid attention to the types of cushioning, the amount of arch support, and how well they cradled our feet.
- Comfort: We considered whether wearing the insoles made the shoes more or less comfortable, whether we could walk long distances in them, and whether they inhibited our movement in any way.
- Pain Relief: We wanted to know if the insoles affected relieving lower body pain, particularly in the calves, legs, hips, or lower back.
- Breathability: We assessed if the insoles made our shoes warmer or cooler and if we noticed our feet sweating more or less.
- Value: We factored in the cost of the insoles compared to how well they delivered on all of these attributes and whether we felt they were worth the investment.
Benefits of Using Insoles if You Have Flat Feet
Increased comfort is the obvious benefit of switching your shoe’s built-out insoles for ones designed specifically for flat feet. According to Lassey, any pain relief you feel results from redistributed pressure, which can also improve your posture. Proper arch support promotes better alignment of the feet, which can positively impact the alignment of the knees, hips, and lower back, she says, adding that this also prevents pain from overuse, like IT Band Syndrome. Beyond these primary benefits, insoles with arch support can also reduce fatigue in the feet and legs, minimize the risk of developing further foot deformities or conditions, and provide extra cushioning for increased comfort throughout the day.
Supportive insoles can also enhance your overall foot function, which includes improved stability, balance, and shock absorption. Because of this benefit, Lassey recommends supportive insoles not just for those with flat feet but also for people who frequently walk, run, or spend a lot of time on their feet.
Our Experts
We consulted with multiple podiatrists and other foot experts to learn how to determine if an insole will work for flat feet, including:
- Diana Valencia, DPM, podiatric surgeon specializing in flat feet and other podiatric conditions
- Liza Egbogah, BSc, DC, DOMP, osteopath and chiropractor and expert on posture
- Bruce Pinker, DPM, foot and ankle surgeon who is board certified by the American Board of Podiatric Medicine
- Eva Lassey, PT, DPT, physical therapist
- Brad Schaeffer, DPM, board-certified foot surgeon in NYC
Why Trust Verywell Health
Shannon Ullman is a former editor for Healthline and Medical News Today writer who focuses on health, wellness, and fitness. She has been through her own trials and tribulations with shoes, from finding the right pair for standing all day in her former career as a waitress to getting the right pair for plantar fasciitis (which went away after retiring from waitressing.) She now tests out different athletic shoes on the treadmill and the trails around her hometown of Boise, Idaho.
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