Do You Actually Need Arch Support Insoles?
Most shoes — even expensive ones — come with a footbed that’s designed to be inoffensive rather than supportive. A thin layer of foam, a bit of cushioning, and that’s about it. For plenty of people that’s fine. For plenty of others, it’s the reason their feet ache by lunchtime.
If you have flat feet, high arches, or a tendency towards heel pain, the right insole can make a noticeable difference to how you feel at the end of a long day. I’ve used them for years for exactly that reason — my high arches mean tired, achy feet are a fact of life without a decent insole in my shoes. It’s one of those small changes that you don’t fully appreciate until you try going without.
That said, insoles aren’t a fix for everything. They support and offload — they don’t correct structural problems, and they’re not a substitute for proper footwear or professional advice if something is genuinely wrong. Think of them as a very good first line of defence.
My Top Picks
Best Overall: Superfeet GREEN
If I had to recommend one insole to most people, it would be the Superfeet GREEN. It’s a high-profile insole — meaning the arch support is substantial rather than token — with a deep heel cup that stabilises the foot from the back. It suits medium to high arches particularly well, and it’s consistently well-reviewed by people managing plantar fasciitis, heel pain, and general arch fatigue.
The construction is worth looking at — it’s semi-rigid rather than soft foam, which is what gives it its longevity. Foam insoles collapse within weeks; a Superfeet will last a year or more with regular use.
Best for Flat Feet: Superfeet BLUE
A lower-profile version of the GREEN — better suited to flat feet where a high arch support can feel intrusive rather than helpful. Still provides meaningful support and a firm heel cup, but sits closer to the foot rather than pushing into the arch. Have a look at the profile comparison on the Health and Care listing — the difference is more obvious visually than it sounds in description.
Best for Heel Pain: Sorbothane Double Strike
Where Superfeet is about support, Sorbothane is about absorption. The Double Strike uses a dual-density construction — firmer at the heel where impact is greatest, softer at the forefoot — and it’s particularly good for people whose primary complaint is heel pain from hard floors or long days on their feet. Worth reading the reviews from people who work in retail or healthcare — they’re the ones who really put these through their paces.
For more on managing heel pain specifically, see our plantar fasciitis exercises guide.
Best for Achilles Tendonitis: Sorbothane Heel Pad
For Achilles tendonitis, a full-length insole isn’t always what’s needed. A dedicated heel pad raises the heel slightly, which reduces the stretch on the Achilles tendon with every step and takes the load off while the tendon recovers. Simple, inexpensive, and often surprisingly effective. The feature to check here is the heel raise height — the Sorbothane version gets the angle right without overcorrecting.
Best Budget Option: Scholl Orthotic Insoles
A solid entry point if you want to try arch support before committing to a premium insole. Not at the level of Superfeet for structural support, but considerably better than the foam footbeds most shoes come with. Widely available at Boots and online pharmacies, which makes replacing them straightforward.
Best for Slim Shoes: Currex RunPro
Most supportive insoles are designed for trainers or walking shoes — they’re simply too thick for dress shoes, work shoes, or anything with a low profile. The Currex RunPro is a slimmer, lower-profile insole that still provides meaningful arch support without adding bulk. If you need support in smarter footwear, this is the one to look at.
Buying Guide — What Actually Makes a Good Insole
With so many options it’s easy to end up with something that looks the part but doesn’t do much. Here’s what I’d focus on:
Support vs cushioning — know which you need
These are not the same thing, and most people confuse them.
Cushioning absorbs impact — it’s good for reducing fatigue on hard floors and protecting joints. Soft foam and gel insoles are cushioning insoles.
Support holds the foot in correct alignment — it’s good for arch problems, overpronation, heel pain, and anything where the foot’s mechanics are the issue. Semi-rigid or firm insoles with a shaped arch profile are support insoles.
Many people with foot pain need support, not more cushioning. A thick gel insole feels comfortable but does nothing to correct an unsupported arch — it just softens the impact of each poorly-aligned step.
Heel cup depth
A deep heel cup does two things: it holds the fat pad under the heel in place (which is natural shock absorption your foot already has), and it stabilises the rear of the foot. Look for a clearly defined heel cup rather than a flat base.
Arch profile height
- Low profile — suits flat feet, or anyone who finds high arch supports uncomfortable
- Medium profile — suits most people, good general support
- High profile — suits high arches, and conditions like plantar fasciitis where aggressive support helps
Material and longevity
Soft foam compresses quickly — often within 4–6 weeks of regular use. Semi-rigid materials (like Superfeet’s carbon fibre base) last considerably longer and maintain their shape. For daily use, it’s worth paying more for something that will still be doing its job six months from now.
Fit and trim
Most insoles are available in size ranges rather than exact sizes, and need trimming to fit. Always remove the original footbed from your shoe first — stacking insoles on top of each other doesn’t work and usually makes things worse.
What About Custom Orthotics?
Over-the-counter insoles work well for most people. But if you have a specific structural issue — significant overpronation, leg length discrepancy, post-surgical foot mechanics — a custom orthotic made from a cast or scan of your foot will do things a shop-bought insole simply can’t.
Custom orthotics are prescribed and fitted by a podiatrist. They’re not cheap — typically £200–£400 — but for the right person they’re considerably more effective than any off-the-shelf product, and they last for years.
If you’ve tried good-quality insoles and they’ve helped but not resolved your problem, it’s worth a podiatry appointment to explore whether something custom would make the difference. Find a podiatrist near you
FAQ
How do I know if I need arch support insoles?
The clearest signs are: feet that ache or tire quickly, heel pain that’s worse first thing in the morning, pain along the inner arch, or shoes that wear down unevenly on the inner edge. Flat feet and high arches are both associated with foot pain that insoles can help — but the type of insole you need differs between the two.
Can insoles make things worse?
Occasionally, yes — particularly if you choose the wrong type. A high-profile arch support insole in someone with flat feet can cause discomfort rather than relief. If an insole is causing pain rather than easing it, it’s not the right insole. Start with a medium-profile option and adjust from there.
How long do insoles last?
Soft foam insoles: 4–8 weeks of regular use before they lose their structure. Semi-rigid insoles (Superfeet, Sorbothane): 9–12 months with daily use. Custom orthotics: 2–5 years depending on material and use. A flattened, compressed insole is doing nothing useful — replace them before they reach that point.
Can I use insoles in any shoes?
Most insoles are designed for trainers, walking shoes, and boots with removable footbeds. For slim or dress shoes, you need a low-profile option like Currex. For open footwear, there are sandal-specific insoles worth looking at. Always remove the original footbed before inserting a new one.
Are insoles the same as orthotics?
Not quite. “Orthotics” technically refers to custom-made devices prescribed by a podiatrist. “Insoles” covers both over-the-counter products and custom devices. Many over-the-counter insoles are marketed as “orthotic insoles” — which is fine, but worth knowing that a custom orthotic from a podiatrist is a different thing entirely.
Will insoles help with knee or back pain?
Sometimes. Because the foot is the foundation of your whole kinetic chain, poor foot mechanics can contribute to pain further up — knees, hips, lower back. Correcting the alignment at foot level can reduce that knock-on effect. It’s not guaranteed, and if you have significant knee or back pain it warrants its own assessment, but insoles are often part of the solution.
The Bottom Line
The right insole is one of the more effective things you can do for foot comfort short of seeing a podiatrist — and considerably cheaper. For most people, a semi-rigid insole with proper arch support and a deep heel cup will outperform anything that came in the box.
Start with Superfeet GREEN for medium to high arches, Superfeet BLUE for flat feet, or Sorbothane if impact absorption is the priority. Give any new insole two to three weeks before deciding whether it’s working — your foot needs time to adjust.
If good-quality insoles haven’t resolved your foot pain after a couple of months of consistent use, that’s a signal worth acting on.
Last reviewed: March 2026 | This guide is for informational purposes. It does not constitute medical advice. Always consult a qualified podiatrist for diagnosis and treatment of foot conditions.
