Shoe Insoles: Types, Benefits, and When to Choose Custom Orthotics

Few things derail a day like foot pain that starts with the first step out of bed, and according to the APMA, 77% of adults experience foot pain each year. This guide cuts through the marketing to show you the evidence on over-the-counter insoles versus custom orthotics and when each makes sense for your feet.

Adults with foot pain annually: 77% (APMA surveys) ·
Insoles market growth (2023-2030): Projected CAGR of 6.5% (Grand View Research) ·
Plantar fasciitis cases per year in the US: Approximately 2 million diagnoses ·
Podiatrists who recommend OTC insoles for mild cases: Around 70% per clinical surveys

The table below summarizes key facts about shoe insoles from authoritative sources.

What is the insole of a shoe?

Anatomy of a shoe insole

• The insole is the layer inside the shoe that contacts the bottom of the foot.
• Most insoles consist of a base layer (foam, gel, cork, or leather) and sometimes a top cloth for moisture wicking.

Common materials used

• EVA foam – lightweight, moderate cushioning, common in basic insoles.
• Gel – provides shock absorption, often used in heel cups.
• Cork – molds to foot shape over time, used in high-end orthotics.
• Leather – durable, natural, often in dress shoe insoles.

Insoles can provide extra arch support, shock absorption, supination control, or metatarsal lift, individually or in combination (Exakt Health).

The implication: Choosing the right material and structure is critical for specific foot conditions.

Is it good to put insoles in shoes?

Benefits of using insoles

• Insoles can improve comfort and alignment by redistributing pressure and providing arch support (Concord Podiatry).
• They can reduce strain on the plantar fascia ligament, promoting recovery (Sole).
• Over-the-counter insoles are a low-cost first step for mild symptoms.

When insoles may not be helpful

• If shoes are already tight, additional insoles can cause pressure points and blisters.
• For severe structural foot issues, generic insoles may not provide enough correction.
• Soft insoles have not shown benefit for plantar fasciitis in current research (Exakt Health).

The trade-off: Insoles are a low-risk, low-cost experiment for most people, but they are not a substitute for proper diagnosis of foot mechanics.

Which insoles are best for plantar fasciitis?

Arch support insoles vs. heel cups

• Arch support insoles with a rigid or semi-rigid shell reduce strain on the plantar fascia by supporting the foot’s arch (Tread Labs).
• Heel cups (gel or foam) provide targeted cushioning and shock absorption at the heel, which is helpful for heel spur pain.

Recommended features for plantar fasciitis

• A deep heel cup to stabilize the heel and control pronation.
• Firm arch support that matches your foot’s arch height.
• Sufficient cushioning to absorb shock, but not so soft that it collapses.

Good plantar fasciitis insoles include adequate arch support and a deep heel cup (Sole). Tread Labs offers four arch heights for a semi-custom fit, and PowerStep’s insoles are podiatrist-designed with a stabilizing heel cradle (PowerStep).

The implication: Arch height and heel cup depth are the key differentiators for plantar fasciitis relief.

Do shoe insoles really work?

Scientific evidence on insole effectiveness

• Research suggests shoe inserts, including custom orthotics, can dramatically reduce symptoms of plantar fasciitis (Concord Podiatry).
• Over-the-counter insoles can reduce pain in many cases, but the evidence is stronger for custom orthotics in the first 12 weeks (Exakt Health).
• There is no evidence to support using soft insoles for treating plantar fasciitis (Exakt Health).

Comparison with custom orthotics

Custom orthotics are prescription devices molded to your foot. They are more expensive but can correct biomechanical issues that generic insoles cannot. Concord Podiatry notes that prescription orthotics are custom-designed to fit the wearer’s feet (Concord Podiatry).

The pattern: For acute, mild symptoms, OTC insoles are often sufficient. For chronic, structural problems, custom orthotics tend to deliver better outcomes, though the benefit may plateau after three months.

Comparison: Insole types at a glance

Three broad categories, one key difference: how much support and correction they provide.

The pattern: The cost and lifespan increase with the level of customization and support.

What are the disadvantages of insoles?

Potential discomfort

• Insoles can cause blisters or hot spots if they do not fit the shoe properly.
• They may alter your gait, leading to new aches in the knees or hips during the adjustment period.

Cost and fit issues

• Quality arch support insoles cost $20–$60, which can add up when replacing every 6 months.
• Insoles take up space inside the shoe; if your shoes are already snug, they may become too tight.
• Custom orthotics are expensive and may not be covered by insurance.

The pattern: Insoles are not a one-size-fits-all solution and require careful consideration of fit and medical conditions.

Pros and cons of using shoe insoles

The trade-off: The benefits of insoles are often offset by the need for proper fit and periodic replacement.

What we know and what remains unclear

Confirmed facts

• Insoles can reduce foot pain and improve comfort in many cases (Concord Podiatry).
• Custom orthotics require a podiatrist prescription and are custom-fitted (Concord Podiatry).
• Firm arch support and deep heel cups are key features for plantar fasciitis relief (Sole).

What’s unclear

• Long-term benefits of generic insoles for severe structural foot deformities remain unstudied.
• Comparative durability across different insole brands is not well documented.
• Whether prefabricated insoles offer any benefit beyond placebo for some conditions is still debated.

The implication: More research is needed to clarify the long-term benefits of generic insoles for severe conditions.

Expert perspectives

Insoles with adequate arch support and a deep heel cup can reduce strain on the plantar fascia ligament and promote recovery.

— Sole (insole manufacturer)

Prescription orthotics are custom-designed to fit the wearer’s feet and can dramatically reduce symptoms of plantar fasciitis.

— Concord Podiatry (podiatry practice)

There is no evidence to support using soft insoles for treating plantar fasciitis.

— Exakt Health (physical therapy guide)

The pattern: Expert opinions align on the importance of firm support for plantar fasciitis, but differ on the superiority of custom orthotics over prefabricated insoles.

Summary

Shoe insoles are a practical, affordable first step for many people dealing with foot pain. But the key is matching the insole type to your specific condition. For mild, general discomfort, a basic cushioning insole may be enough. For plantar fasciitis or flat feet, an arch support insole with a deep heel cup offers better evidence. And for chronic structural issues, the investment in custom orthotics can make a real difference. For the person standing on concrete all day, the choice is clear: pick an insole that supports your arch, not just your wallet.

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