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High instep insoles: how to add support without crushing the top of your foot

By the Life in Good Form editors. Updated 2026-10-13.

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What a high instep means for shoes

The instep is the top of the midfoot, the part under your laces. A high instep is tall in that area. It often goes with a high arch, but not always: some people have a normal arch and simply a deep foot.

The problem is space. Shoes are built around an average foot depth. A high instep fills that space before you add anything, so the laces, tongue or strap press down on the top of the foot. The NHS lists shoes that are too tight among the causes of pain on the top of the foot, and an NHS physiotherapy service notes that ill-fitting footwear can cause irritation and increased pressure over the top of the foot.

Most insoles make this worse. A thick insole raises your whole foot toward the laces. That is why people with a high instep often say every insole they try hurts.

What to look for in a high instep insole

• Low volume. A thin base and a slim top cover raise the foot as little as possible. Makers often label these low-profile or low-volume.
• Arch support in the right place. If your arch is high too, a contoured arch helps spread weight. If your arch is normal, a moderate arch is enough.
• Three-quarter length if needed. A shorter insert supports the heel and arch and leaves the forefoot as it was, which keeps more room in the shoe.
• Replace, never stack. Always take out the factory liner. Two layers under the foot is the fastest way to squeeze a high instep.
• A firm thin shell over thick foam. Support can come from a stiff shell rather than bulk, which saves height.

If your main issue is a very tall arch rather than a tall instep, see high arch insoles, which covers arch fill and cushioning in more depth.

Pick shoes that leave room on top

No insole can rescue a shoe that is too shallow. The Canadian Centre for Occupational Health and Safety warns that pain and fatigue result if shoes are too narrow or too shallow, and suggests a fastening across the instep so the foot does not slide forward.

• Choose shoes with laces or adjustable straps rather than slip-ons, which have a fixed opening.
• Look for a removable liner, so you can swap it for a thinner insole.
• Try shoes with the insole in place and the socks you will wear.
• The NHS suggests shoes with plenty of room for your feet, a low heel and a soft sole when the top of the foot hurts.

Lacing tricks that take pressure off

1. Skip an eyelet. Unlace the shoe and run the lace straight up the side past the eyelet pair over the highest part of your foot, then cross again above it. This leaves a gap where the pressure was.
2. Lace looser in the middle. Keep the lower laces and the top snug for hold, and leave the middle section relaxed.
3. Use the top eyelet for heel hold. A snug top keeps the heel in place, so you do not need to crank down over the instep.
4. Add tongue padding. A thin adhesive tongue pad spreads lace pressure across a wider area.

An NHS physiotherapy leaflet on pain over the top of the foot simply advises making sure laces are not tied too tight. These tweaks help you do that without the shoe slipping.

When the top of the foot really hurts

Lace pressure on a high instep can irritate the tendons that run over the top of the foot. The NHS advice for top of the foot pain includes resting and raising the foot, an ice pack in a towel for up to 20 minutes every 2 to 3 hours, and stopping the activity that seems to cause it.

See a GP if the pain has not improved after 2 weeks of home treatment, keeps coming back, or comes with tingling or loss of feeling. Get urgent help if you cannot walk, heard a snap or pop at the time of an injury, or the foot has changed shape or is at an odd angle, as the NHS advises.

What to look for when you buy

Questions people ask

What insoles are best for a high instep?

Low-volume or thin insoles that add arch support without much height, or three-quarter length inserts. Always replace the factory liner rather than adding a layer on top.

Why do insoles hurt the top of my foot?

A thick insole lifts the foot toward the laces. With a high instep there is little space to spare, so the laces press harder. Try a thinner insole or skip-lacing.

Is a high instep the same as a high arch?

Not quite. A high arch describes the inner side of the foot from below; a high instep describes the top of the midfoot. They often go together but can occur separately.

What shoes are best for a high instep?

Deep lace-up or strap shoes with a removable liner. CCOHS warns that shoes that are too shallow cause pain and fatigue.

Sources

• Pain in the top of the foot (nhs.uk), NHS
• Extensor Tendinopathy (nhslanarkshire.scot.nhs.uk), NHS Lanarkshire Physiotherapy
• Working in a Standing Position: Basic Information (ccohs.ca), Canadian Centre for Occupational Health and Safety (CCOHS)
• Foot Comfort and Safety at Work (ccohs.ca), Canadian Centre for Occupational Health and Safety (CCOHS)

Sources checked 2026-10-13.