Insoles for flat feet: when they help and how to pick a pair
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Semi-rigid arch support insole, low to medium arch. Best for: Flexible flat feet that ache after walking or standing. See options on Amazon
- Overpronation insole with medial heel post. Best for: Feet that roll inward noticeably, with ankle or shin aches. See options on Amazon
- Wide-fit arch support insole. Best for: Flat feet that are also wide, or wide-fitting work and walking shoes. See options on Amazon
- Three-quarter length arch support. Best for: Dress shoes, flats and work shoes without a removable liner. See options on Amazon
Do flat feet need insoles?
Not always. The NHS says you do not need to do anything if you or your child have flat feet and they are not causing any problems. Many people have low arches their whole life and never notice.
Insoles make sense when flat feet come with symptoms. Cleveland Clinic lists foot pain after walking, ankle pain from overpronation (the foot rolling inward) and shin splints as early signs. In that case, the NHS says a foot specialist can advise on shoe insoles and foot stretches and exercises. The NHS is clear about the limits: these treatments will not change the shape of your feet, but they can help with things like pain or stiffness.
It also helps to be honest about the evidence. Cleveland Clinic notes that none of the studies researchers examined showed a clear indication that orthoses work for flat feet, though they also found inserts do not cause harm. So treat an insole as a comfort tool worth a fair trial, not a correction.
Which kind of flat foot do you have?
| Type | What it looks like | What it means for insoles |
|---|---|---|
| Flexible flat foot | The arch shows when your weight is off the foot, then disappears when you stand | The most common type. An over-the-counter arch support is a reasonable first step if it aches. |
| Rigid flat foot | No arch whether you are sitting or standing | Rare. A firm arch can press uncomfortably on a foot that cannot flex, so see a clinician first. |
| Acquired flat foot (fallen arches) | The arch drops in adulthood, after the foot has already developed one | Needs a check before you buy anything. The NHS lists new flat feet and flat feet on only one side as reasons to see a GP. |
Cleveland Clinic describes all three types. A quick test at home: sit with your feet flat, then stand. If an arch appears when your weight is off the foot, it is most likely flexible.
What to look for in a flat-foot insole
- A firm arch that holds its shape. Cleveland Clinic advises choosing an over-the-counter insole "with a firm arch that doesn't easily give." A soft arch flattens under a low-arched foot and does little.
- A low or medium arch height. Arch supports are meant to support your natural arch, not build a tall one. A very high arch can feel like a ridge under a flat foot.
- A deep heel cup. It keeps the heel centred, which helps the arch support sit where it should.
- Inner-side (medial) posting if you roll in a lot. AAOS gives the example of a wedge on the inner side of the sole to support a flat foot. Some insoles build this angle into the heel.
- Semi-rigid rather than fully rigid. Cleveland Clinic describes functional orthotics as semi-rigid devices that help by controlling the way the foot moves.
- Width. Flat feet often look wider when loaded. Check that the insole does not curl up the sides of your shoe.
How to start wearing them
- Take out the shoe's factory insole and put the new one in its place. Do not stack them.
- Trim the toe end only, using the old insole as a template, if the insole is trim-to-fit.
- Wear them for a short time at first and add time each day. Cleveland Clinic says it can take up to one month for your feet to adjust to orthotics.
- Pair them with the stretches and strengthening work a physiotherapist or podiatrist suggests. Cleveland Clinic lists exercises that stretch and strengthen the feet alongside inserts.
- Keep the same insole in shoes you wear most. Moving one pair between very different shoes changes how it fits.
Common mistakes
- Buying the tallest arch you can find. More is not better on a flat foot. Pain under the arch after a few days usually means the arch is too high or too hard.
- Choosing cushioning only. A soft gel or foam insole feels nice in the store but does little to stop the foot rolling in. See our guide to gel insoles for when cushioning alone is the right call.
- Ignoring the shoe. The NHS says wide, comfortable shoes with a low heel are usually best. A flimsy shoe twists around even a good insole.
- Self-treating for too long. AAOS warns that the wrong orthotic can change how you walk and cause problems instead of solving them. If pain is not easing after a fair trial, get your feet looked at.
If your arch is high rather than low, the needs are almost opposite; see high arch insoles.
What to look for when you buy
Semi-rigid arch support insole, low to medium arch
Best for: Flexible flat feet that ache after walking or standing
A firm shell keeps the arch from collapsing under load, which is what Cleveland Clinic means by an arch that does not easily give. A low to medium profile meets a flat foot without a hard ridge.
Watch out: Expect a period of adjustment; Cleveland Clinic says it can take up to a month.
See options on AmazonOverpronation insole with medial heel post
Best for: Feet that roll inward noticeably, with ankle or shin aches
AAOS describes a wedge on the inner side of the sole as a way to support a flat foot. A posted heel builds that angle into the insole.
Watch out: Firmer and more corrective; not ideal for rigid flat feet or anyone who has not had a fair trial of a simpler insole first.
See options on AmazonWide-fit arch support insole
Best for: Flat feet that are also wide, or wide-fitting work and walking shoes
A standard insole can ride up the sides of a wide shoe and push the arch into the wrong place. A wide version sits flat and keeps the support under your arch.
Watch out: Check the shoe width the insole is made for before ordering.
See options on AmazonThree-quarter length arch support
Best for: Dress shoes, flats and work shoes without a removable liner
It supports the heel and arch without crowding the toe box of a slimmer shoe.
Watch out: Can slide forward in a loose shoe, and adds nothing under the ball of the foot.
See options on AmazonQuestions people ask
- Do insoles fix flat feet?
- No. The NHS says treatments will not change the shape of your feet, but they can help with pain or stiffness. Think of insoles as support for comfort, not correction.
- Should insoles for flat feet be soft or hard?
- Firm enough to hold their shape. Cleveland Clinic suggests an over-the-counter insole with a firm arch that does not easily give. A softer top layer can add comfort.
- Can insoles make flat feet worse?
- Inserts are not thought to harm flat feet, according to Cleveland Clinic. But AAOS notes the wrong type of orthotic can change how you walk, so stop if you get new pain.
- Do I need custom orthotics for flat feet?
- Not usually at first. AAOS says an over-the-counter device can sometimes work as well, especially with a stretching and exercise program. Custom devices last longer and are worth discussing if simple insoles fail.
- Do children with flat feet need insoles?
- Not if their feet are not causing problems, according to the NHS. See a GP if a child's feet are painful, stiff, or affect walking or balance.
Sources
- Flat feet (nhs.uk), NHS
- Flat Feet (Pes Planus): Types, Symptoms and Treatment (my.clevelandclinic.org), Cleveland Clinic
- Orthotics: Definition, Risks, Benefits, Types and Tips (my.clevelandclinic.org), Cleveland Clinic
- Orthotics (orthoinfo.org), AAOS OrthoInfo
- Diabetes - taking care of your feet (medlineplus.gov), MedlinePlus (NIH)