If your feet ache, your whole day can suffer. Whether you’re walking more, exercising regularly or just spending long hours on your feet, your feet get tired. And when they don’t get the support they need, problems like arch pain, heel discomfort and back aches can follow.
Luckily, there are ways to relieve that pain and get back to moving comfortably, step by step. Orthotic insoles, whether store-bought or custom-made, can make a big difference. And you don’t always have to start with the most expensive option to feel better.
Christopher Toth, DPM, a foot and ankle surgeon with Banner Health, shares what to know about insoles and when custom orthotics might be the better fit.
Understanding what type of feet you have
Feet come in all shapes and sizes, and how your feet are built can clue you into what type of support you need. Arch height is one of the biggest factors.
- Flat feet (low arches) can cause your foot to roll inward (overpronation), which may lead heel pain or knee problems.
- High arches can cause supination (rolling outward), putting stress on the outer foot and ankle.
- Neutral arches usually need moderate support and cushioning.
If your feet hurt while walking, running or standing for long periods, it may be a sign that you need extra support. You can ask a foot and ankle specialist for help or try a simple wet footprint test at home.
In addition to arch type, foot width and overall foot length can affect how well your shoes and inserts fit. A poor fit can lead to blisters, pressure points and further pain. Choosing supportive footwear that matches your specific foot shape is an important first step.
Over-the-counter insoles: Affordable help that works
Over-the-counter (OTC) insoles (sometimes called arch support insoles or shoe inserts) are sold in pharmacies, sporting goods stores and online. Sporting goods stores typically sell the most robust and useful inserts.
“For people with mild to moderate foot fatigue, aches from long hours of standing or discomfort from new shoes, OTC insoles can be a great first step,” Dr. Toth said. “They often work well for those with normal foot posture and pain that improves with rest, stretching or anti-inflammatory medications.”
Common benefits of OTC insoles:
- Arch support matched to your foot type (low, neutral or high)
- A deep heel cup for alignment and motion control
- Shock absorption in the heel and forefoot
- Balanced firmness that isn’t overly floppy
- Trim-to-fit options for proper sizing
“If OTC insoles don’t improve painful symptoms after two to four weeks, talk to a podiatrist and consider custom orthotics,” Dr. Toth said.
Custom orthotics: When you need more than a simple fix
If OTC insoles aren’t helping, custom orthotics may be your next step.
“Custom orthotics help the most when foot pain is caused by long-term problems, the way your body moves (body mechanics) or how your feet are built,” Dr. Toth said. These include:
- Plantar fasciitis
- Flat feet or fallen arches
- High arches with poor shock absorption
- Posterior tibial tendon dysfunction
- Morton’s neuroma
- Metatarsalgia (pain in the ball of the foot)
- Hallux limitus or rigidus (stiff big toe)
- Severe bunions, hammertoe or heel spurs
- Chronic knee, hip or back pain
- Leg length differences
- Foot pain linked to diabetes or nerve damage
Custom orthotics are fitted using foot molds, gait analysis or 3D scanning. They’re often made from durable, high-end materials like graphite or medical-grade EVA and can last three to five years.
“Some retail or online companies claim to offer ‘custom’ orthotics, but they’re usually prefabricated,” Dr. Toth said. “They might cost just as much, but they aren’t tailored to your unique biomechanics and may even make your pain worse. See a trained specialist.”
Choosing the right insole for your feet
Picking the best insole depends on your symptoms, your arch height and the kind of shoes you wear.
Here’s a quick guide for some insole features to look for:
- Flat feet: Firm arch support, motion control design
- High arches: Flexible support, soft cushioning
- Heel pain or heel spurs: Deep heel cup, added cushioning
- Bunions: Three-quarter insoles to reduce toe pressure
- Ball of the foot pain: Ball-of-foot pad or cushion
- Back, knee or hip pain: Full-length supportive insoles
Let your body be the judge. Some insoles may feel awkward at first but offer relief after a few days. Others might offer immediate comfort. If something feels worse over time, stop using it.
Risks of using the wrong insole
Misusing or picking the wrong insert can do more harm than good. According to Dr. Toth, here are the common pitfalls:
- Overcorrection: Too much arch support can aggravate plantar fasciitis or lead to lateral ankle sprains.
- Under-support: Can cause overpronation and joint pain.
- Poor sizing or trimming: Leads to pressure points and blisters.
- Low-quality materials: Break down quickly and lose support.
People with diabetes or circulation problems should always talk to a health care specialist before using insoles.
Also read “7 Common Shoe Mistakes That Could Be Crushing Your Feet.”
When to see a specialist
If new shoes or OTC insoles haven’t solved the problem, it may be time to see a foot and ankle specialist. A board-certified specialist can:
- Evaluate how you walk and stand
- Check for structural or alignment issues
- Recommend custom orthotics
- Help you find supportive, well-fitting shoes
Getting help early can prevent more serious joint problems and long-term foot damage.
Takeaway
Your feet work hard. Take care of them, so you can keep moving comfortably — step after step.
Whether you need help choosing insoles or think custom orthotics might be right for you, Banner Health has experts who can guide you in your next step. Our providers are trained to diagnose and treat foot and ankle issues.
Find a Banner Health podiatrist near you or learn more about foot care.
