The Best Insoles to Try If You Have Flat Feet, According to Experts (2024)

Not only does Fulton’s Athletic style of insole check expert-recommended boxes like rigidity and an ample heel cup, it also impressed one SELF staffer, who wore her pair inside running shoes on long summer days spent walking all over Brooklyn. “After a couple months of wearing the insoles, I found that my feet, shins, knees, and hips no longer screamed in pain,” she wrote in her review. “The insoles seemed to support my flat feet with just the right amount of curve under my arches, and my ankles and heels felt secure.”

Available sizes: US 5 to 12

Best Thin Option: Samurai Insoles Arch Support Shoe Insoles

Samurai Insoles Arch Support Shoe Insoles

$43

Amazon

Pros: Lightweight, flexible
Cons: Not a good option if you want more cushioning

Designed by a podiatrist dealing with his own foot pain, this insole from Samurai is made to reduce the discomfort that results from both flat feet and plantar fasciitis. It has a slightly flexible, responsive orthotic core built into the midfoot and heel, which allows it to both bend with your foot and prevent it from rolling inward. This insole is a little thinner than the other options on our list, so it’s a good pick if you want something that won’t add a ton of bulk to footwear like dress shoes.

Available sizes: US 6–6.5 to 13–13.5

Best Stiff Option: Powerstep Pinnacle Maxx Support Insoles

Powerstep Pinnacle Maxx Support Insoles

So, do you really need insoles if you have flat feet?

Now that we’ve taken a closer look at some of the best insoles on the market, here’s a little more info you should know before picking up a pair of your own. For most people, having flat feet isn’t a major problem, Dr. Lobkova says. That said, if you sit or stand for long periods of time, flat feet can contribute to pain in your hips, knees, and arches. They may also increase your likelihood of developing calluses, as the inside of your foot has a greater tendency to rub and chafe against your shoes. And flat feet can cause your ankles and lower legs to roll inward, which can lead to knee pain and shin splints (especially if you’re a runner). If you deal with any of these discomforts, a shoe insert could help provide more support and stability—and hopefully relieve some of your pain, Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion Boston, tells SELF.

What should you look for in an insole?

Most of our picks featured above have a few important design elements in common, which you can keep in mind while you shop for your own insoles. For one thing, a full-length over-the-counter (OTC) insole should have a heel cup that sits directly under your heel and is deep enough to hug the sides of it, Dr. Sims says. That snug fit will help keep your foot stable and supported, he explains.

For further stability, look for a stiff insole, says Dr. Sims. He cautions against those that advertise a lot of cushioning, because the more rigid the insole, the more supportive it’ll be. Here’s an easy test: If you can bend an insole at various points, or even roll it up, it’s likely too soft. That means it may actually contribute to foot and ankle instability instead of managing it.

Beyond that, the right insole choice comes down to what makes your feet feel better—and that may mean testing out a few pairs (like the ones we recommended above) before you find the best option. If you discover your foot pain doesn’t get better with an OTC insole or other at-home treatments, talk with your doctor or podiatrist to see if custom orthotic insoles might be the better choice for your foot health.

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