People with flat feet typically have a shallow arch or no arch, which can lead to foot, knee, leg, and back pain when running, walking, or even standing. As an exercise physiologist, I know the importance of maintaining healthy feet to stay active. I’ve had extensive experience working with individuals who use insoles for both athletic and work shoes, and wearing them is an easy way to relieve pressure and discomfort without sacrificing your favorite shoes. I’ve found that the best insoles for flat feet provide arch support with a contoured footbed, alignment, and shock absorption, while also being comfortable enough to feel like they aren’t even there.
To find the best insoles for flat feet, we consulted with experts, including two podiatrists and an orthopedic surgeon, to determine which key features to look for. Then, we spent over 30 weeks testing 32 pairs at home and in The Verywell Testing Lab, wearing them while standing, walking, running, and training in them. We even sliced all of the insoles in half to examine their cushioning and support from the inside out. Our top picks received high scores for support, comfort, pain relief, breathability, and value. We also had a board-certified clinical specialist in orthopedic physical therapy review this story for accuracy and provide guidance on what to look for when purchasing a pair.
Benefits of Wearing Insoles
Individuals with flat feet often experience foot pain when standing or walking for extended periods or engaging in high-impact activities. They’re also more prone to foot problems, such as plantar fasciitis and overpronation, which is the excessive inward rolling of the foot and ankle. Some benefits of wearing insoles if you have flat feet include:
- More comfort and pain relief
- Enhanced stability and alignment
- Reduced foot and leg fatigue
- Improved athletic performance
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Key Specs
Sizes: Men’s 6–15.5, Women’s 5–12.5 | Materials: Nylon, fabric | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for individuals with flat feet or low arches who want budget-friendly insoles that provide extra cushioning and support in their shoes.
Why We Love Them
After walking and running dozens of miles, Spenco’s RX Comfort Insole has quickly become our favorite insole for flat feet, thanks to its budget-friendly price and soft feel underfoot. We love how well they absorb shock, protecting our joints from impact on pavement and other hard surfaces. They’re also made with anti-odor fabric that helps prevent unpleasant smells and bacteria from building up in shoes, even on hot days. Plus, they keep our feet blister-free, with no uncomfortable rubbing or irritation.
Over time, we’ve noticed that these insoles have reduced our foot, shin, and knee pain—impressive results at around a third of the cost of some other pairs on our list. Another bonus? They’ve received the American Podiatric Medical Association’s (APMA) Seal of Acceptance, meaning a group of podiatrists has determined that they help promote better foot health.
Potential Flaws
- While we were impressed with these insoles’ support and comfort, the flat design is less contoured than other options. Those looking for rigid arch support might want a stiffer pair.
Most Valuable Insight
“I have a bad habit of stomping hard when I run, which leads to shin and knee pain. However, when using these insoles, I noticed that pain decreased as the impact on landing was not as forceful. Plain and simple, they improved my walking and running experience.” —Mike N., Verywell Fit product tester
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Deep heel cups for secure fit
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Comfy, with firm cushioning and sturdy support
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Breathable, preventing sweat buildup
Key Specs
Sizes: Women’s 5–12 (medium, wide), Men’s 8–14 (medium, wide) | Materials: Cork, foam, cotton | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Those who want an insole that molds to their feet will appreciate the custom-like support and structure of these insoles.
Why We Love Them
For teachers, nurses, and anyone else who is on their feet all day, we highly recommend Fulton’s The Athletic Insole. We noticed a difference immediately after sliding these into our sneakers. The combination of cork and foam provides the perfect balance of firm cushioning and sturdy support. They kept our feet comfortable for hours while we wore them to concerts, out with friends, and while running errands.
We also appreciate that these insoles feature a deep heel cup for enhanced stability and a secure fit. They also helped relieve foot, calf, and lower back pain that we had from wearing flat sneakers. Plus, they feel breathable, keeping our feet cool and preventing sweat from building up inside our shoes, even after more than seven hours of wear.
Also available in men’s sizes at Amazon and Fulton.
Potential Flaws
- We found that the insole’s firm support can take some time to get used to, but they’ll feel ultra-comfortable after the first few wears.
- Unlike some other options, these insoles aren’t meant to be trimmed. However, they’re available in medium and wide options, allowing you to find the best fit for your needs.
Most Valuable Insight
“These made my feet feel so good, and they’re so comfy. I have calf and lower back pain while wearing shoes without insoles, and these pretty much alleviated all of that.” —Mollie P., Verywell Fit product tester
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Deep heel cups cradle feet
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Non-slip, anti-odor top layer
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Can be trimmed to fit shoes
Key Specs
Sizes: Men’s 4.5–14.5, Women’s 5.5–15.5 | Materials: Foam | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for anyone looking for strong arch support to relieve pain for running, walking, and other workouts.
Why We Love Them
Flat feet can cause pain and discomfort in your ankles, knees, and back, but insoles with strong arch support can help. EasyFeet’s Black Onyx Pain Relief Orthotics provide strong arch support with a non-slip, anti-odor top layer. The high arch support distributes body weight more evenly leading to better stabilization and improved alignment. Our feet felt cradled in the deep heel cups and the rigidness of these insoles made us feel very supported, even during long walks.
These insoles can be trimmed to fit most shoes. We tested them in our favorite gym shoes, running shoes, and trail shoes, using them while walking, running, completing errands, and gym workouts. We found that these insoles provided enough foot and joint pain relief, resulting in noticeable improvement in our gym workouts. They come with a one-year durability guarantee, and we think the high-quality construction is worth the investment.
Potential Flaws
- These insoles are rigid, which provides great arch support, but we found them to be less comfortable in stiffer shoes that don’t have much flex.
Most Valuable Insight
“My feet feel cradled in them as it has a nice deep heel and very good arch support. It’s rigid, which is my preference, so it feels like my foot is fully supported when I wear them. It also helps that the material used on the insole feels high quality versus other insoles that I’ve tried before.” —Jeff A., Verywell Fit product tester
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Responsive cushioning
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Light and breathable
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Effective arch support
Key Specs
Sizes: Women’s 6–14, Men’s 5–13 | Materials: Foam, plastic, fabric | Anti-Odor: No | Our Overall Rating: 5/5
Who They’re For
Best for exercisers with flat feet who also overpronate.
Why We Love Them
Redi-Thotics’ Flex Orthotic Insoles are ideal for you if you’re an active individual with flat feet who wants breathable insoles that will keep your feet aligned, allowing you to exercise and move comfortably. We love how their design helps prevent overpronation and effectively supports our arches. They also keep our feet and ankles stable and aligned without causing any discomfort or cramping.
Underfoot, these insoles feel light and breathable, promoting airflow and preventing excessive sweat from building up. We also appreciate that the padding is highly responsive, with a bouncy feel that keeps us moving forward.
Potential Flaws
- These insoles are one of our pricier options, but we think they’re worth the investment for exercisers who require reliable support.
- The design, which is more contoured and stiffer than others on our list, may take a few wears to get used to.
Most Valuable Insight
“I could tell that these insoles were molding to my feet and supporting them while I was walking and working out, which is much appreciated. They held my arches and ankles in place and didn’t prohibit my movement at all.” —Talya P., Verywell Fit product tester
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Key Specs
Sizes: Men’s 2.5–15, Women’s 4.5–14 | Materials: Polyester | Anti-Odor: Yes | Our Overall Rating: 4.6/5
Who They’re For
Best for runners looking for extra support in their sneakers or cleats.
Why We Love Them
Whether you’re a runner with flat feet or you’re looking for extra support during weekend pickup games, Superfeet’s Carbon Insoles are our top recommendation for runners and sports enthusiasts. The combination of stellar arch support, stability, and blister prevention makes them a must-have on the track, road, court, and field. Plus, their thin, low-profile design is ideal for use in slim, lightweight running shoes or cleats.
We love how effective these insoles are at relieving pressure points and preventing blisters from forming while we run, when socks just don’t cut it. Even better for runners and athletes, they feature a deep, round heel cup that really cradles and supports the heel. These insoles also provide reliable ankle support and stability, enabling us to turn and pivot with ease without fear of rolling or twisting.
Potential Flaws
- Although they’re pricier than some of our other picks, we think Superfeet’s Carbon Insoles are well worth the investment for runners and athletes.
Most Valuable Insight
“These insoles were able to really give my old boring sneakers new life. They helped to alleviate foot pain, and it felt as though my ankles and hips benefited from the added comfort.” —David L., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5–12, Men’s 6–15 | Materials: Leather | Anti-Odor: No | Our Overall Rating: 4.7/5
Who They’re For
Best for individuals seeking a comfortable, cushioned insole for all-day wear in work boots.
Why We Love Them
Breathe some new life into your work boots with Timberland’s Pro Anti-Fatigue Technology Insoles. If you spend long hours walking on hard concrete or asphalt, we highly recommend these for their comfortable construction. From the first wear, we noticed how soft and padded the cushioning feels underfoot.
We found that these insoles’ deep heel cup offers great stability. We were also pleasantly surprised by how well this pair relieved our foot pain, enabling us to walk longer distances without feeling fatigued. We also appreciate that they’re thin and flexible, meaning they’ll fit easily into most boots without taking up too much room.
Potential Flaws
- Although we liked these insoles’ comfortable cushioning, they didn’t have rigid arch support, so you might want another option if that’s what you need.
Most Valuable Insight
“My feet did not feel pain while wearing these, and I usually stay on my feet for hours getting my steps in. They didn’t feel tired after being on the go all day.” —Samantha A., Verywell Fit product tester
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Key Specs
Sizes: Men’s 4–15, Women’s 6–12 | Materials: Foam | Anti-Odor: Yes | Our Overall Rating: 4.9/5
Who They’re For
Best for active individuals who need stability for daily movement and exercise.
Why We Love Them
If you need the stability of motion control for activities like running and walking, we recommend PowerStep’s Pinnacle Low Insoles. They feature a firm but flexible low arch support and a deep heel cup that keeps your foot stable and aligned. These inserts are designed for athletic, work, and casual dress shoes and feature an odor control top layer that reduces friction and perspiration.
During testing, we noted the insoles were very supportive and comfortable. The stability they offer controlled excess motion and pronation to limit stress on our feet and joints. The arch support took some getting used to but the inserts quickly felt very natural and made us feel like we could walk for a long time without pain.
Potential Flaws
- During our test, we noted that our feet felt warmer and got a little sweaty, so these insoles may not be the best option if you need something really breathable.
Most Valuable Insight
“The inserts definitely didn’t prohibit any movement. If anything, I felt like I could walk more and could do so comfortably if needed. Normally, I’d be wary of days I knew I’d be doing a lot of walking, but with these inserts, I really feel like I could do a ton of walking and not have to worry about starting to feel pain in my arches.” —Nick F., Verywell Fit product tester
Bonus Favorites
Although we didn’t test the following insoles for flat feet, we still think they’re worthwhile options to consider. They have many of the same expert-approved key features that we love about the pairs we’ve tried ourselves.
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Slim, low-profile design
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Excellent arch support
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Waterproof
Key Specs
Sizes: Women’s 6–18.5, Men’s 4–16.5 | Materials: Plastic | Anti-Odor: No
Who They’re For
Wearers with flat feet who also have a history of plantar fasciitis and need insoles with rigid arch support.
Why We Love Them
Plantar fasciitis can cause pain in your heels and throughout your feet, as well as uncomfortable swelling and stiffness. Finding the right pair of insoles can help, and we recommend Samurai Insoles’ Ninja Insoles, which feature a unique design that helps alleviate symptoms. Wearers love their results, with less foot pain that continues even after taking their shoes off. These insoles are made entirely of plastic, so they don’t wear down easily or hold onto odors.
We love that, unlike other insoles, these sleek, low-profile ones are actually intended to be used underneath your shoes’ current insoles. They’re also much shorter than many of our other top picks, starting at the heel but stopping before the ball of the foot, so they take up less space in your shoes. Additionally, they’re waterproof, allowing you to wear them with confidence in rain boots or during bad weather.
Potential Flaws
- Because they are intended to be worn under shoes’ insoles, they won’t work with shoes with permanent insoles.
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Mold to your feet over time
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Springy, shock-absorbing heels
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Thin, low-profile design
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Small size range
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No anti-odor features
Key Specs
Sizes: Women’s 6–10, Men’s 8–13 | Materials: Foam | Anti-Odor: No
Who They’re For
Best for those with flat feet who want a budget-friendly insole that’s versatile for various types of shoes.
Why We Love Them
ProFoot’s Flat Fix Orthotic absorbs shock and helps align your feet to effectively prevent overpronation—all at a budget-friendly price. While most insoles on our list are full-length and fit under your entire foot, these slip just beneath your heels, allowing your toes to move freely. Their thin, low-profile design is ideal for most shoes, from flats to work boots.
We love that these insoles provide customized support since they mold to the shape of your feet and arches over time. We also appreciate this insole’s sturdy design, which provides solid stability. Additionally, it features a springy, shock-absorbing heel that lifts your arch, helping to reduce foot, leg, and back pain.
Potential Flaws
- While we think this pair is a great budget-friendly option, they are only available in two sizes and don’t cover as many shoe sizes as some of our other top picks.
- These insoles don’t have anti-odor protection, so you may want to invest in a reliable shoe deodorizer instead.
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Key Specs
Sizes: Women’s 5–12.5, Men’s 6–17.5 | Materials: Polyester | Anti-Odor: No
Who They’re For
Best for those seeking insoles for flat feet that offer solid support and cushioning for hiking and other outdoor activities.
Why We Love Them
Having flat feet or fallen arches shouldn’t stop you from hiking your favorite trails. Designed to promote healthier biomechanical movement, we love that Spenco’s Total Support Max Shoe Insoles help counteract overpronation, resulting in a more natural gait. They also feature solid arch support that takes the pressure off the ball of your foot, promoting overall comfort and reducing fatigue as you hike.
Made for athletes, these insoles are specifically designed to help you walk longer distances. A heel plug provides cushioning and helps absorb shock, a significant benefit for individuals who suffer from plantar fasciitis or other heel pain. They’re also supportive without forcing a high arch, so you’ll feel comfortable even if you’re hiking all day.
Potential Flaws
- These insoles offer exceptional support, but they’re very rigid, which some may find uncomfortable.
What to Look for When Shopping for Insoles for Flat Feet
- Arch Support: Individuals with flat feet or those prone to foot issues, such as plantar fasciitis, require firm arch support. The severity of your flat feet should determine the level of support you need. If you have severely collapsed arches, you may need additional corrective arch support. Those with a slight arch can usually get away with low-profile support.
- Heel Cup: Since many people with flat feet tend to overpronate, insoles with a deep heel cup can help keep the feet stable and reduce pressure in the heel area. A deep heel cup can also decrease the risk of heel pain and improve balance.
- Materials and Cushioning: Look for insoles made of durable materials such as foam, cork, carbon fiber, plastic, gel, or a combination of these, to provide the right amount of support and cushioning. Plastic insoles tend to be stiffer, making them a good choice for individuals who require rigid arch support. Pairs made of cork and foam offer good shock absorption and will mold to your feet more easily. Podiatrist Diana Valencia, DPM, especially recommends cork and carbon fiber for their just-right firmness.
- Shoe Compatibility: With most walking and running shoes, you’ll most likely be able to remove the existing insole and replace it, so the thickness of the insole won’t be an issue. However, if you’re wearing dress shoes or low-profile shoes, opt for thinner, more lightweight insoles. For work boots, you may need longer insoles with a tailored shape to fit your feet properly. Some insoles are half- or three-quarters length, making them more suitable for shoes that are narrow or shallow.
- Features: Insoles for flat feet should have a contoured footbed that mimics the natural shape of your foot and provides arch support. A deep heel cup will help keep your foot stable and aligned. According to our experts, insoles with a metatarsal pad may also help alleviate and prevent pain by taking pressure off the ball of your foot.
Verywell Fit
How We Selected and Tested the Insoles for Flat Feet
To find the best insoles for flat feet, we spent over 30 weeks testing 32 options at home and in our Lab from some of the most trusted and popular brands. We even sliced the insoles in half to better examine their cushioning and support. To select the products on our list that we haven’t tested yet, we consulted podiatrists and an orthopedic surgeon for their recommendations and key features to look for. When testing insoles for flat feet, we evaluate each pair based on the following key criteria.
- Support: When first trying each pair, we assess the arch support to determine if it hits our feet in the correct spot. As we stand and walk in them, we also note how comfortable they feel. Then, we assess how supportive the insoles are by determining whether our feet feel cradled and supported while wearing them. Do they provide stability and gently correct our feet to encourage proper alignment? Or are they too flimsy and soft?
- Comfort: As we wear the insoles for extended periods, we note how they feel. Do they make our shoes more or less comfortable? Does the insole prohibit movement in any way? Do they irritate the balls of our feet, or do they help improve comfort in that area? When walking long distances, do our feet feel tired?
- Pain Relief: During testing, we pay attention to how our feet, ankles, knees, and lower back feel, especially after wearing the insoles all day. Do the insoles alleviate existing pain or exacerbate it? And how much do they impact the way our lower body feels?
- Breathability: While wearing the insoles, we note whether our feet feel any warmer or cooler than they typically do. We also consider whether our feet are less sweaty than usual when taking our shoes off after wearing them with the insoles. In general, we pay close attention to any sweat-wicking abilities.
- Value: To assign a value score to each pair, we don’t consider the price until the end of the testing period, after we’ve evaluated each insole in all other key categories. After considering the insoles’ performance and cost, we determine whether we think they are fairly priced. Insoles that receive high-value scores are often priced below what we would consider a fair price for them.
Verywell Fit
Our Experts
We consulted experts at each stage of our research, testing, and reporting process. The following experts assisted us in testing the insoles and helped us identify the key features to look for in a high-quality pair. We choose products independently, but expert input influences our decisions.
- Clifford L. Jeng, MD, FAAOS, orthopedic surgeon and medical director of The Institute for Foot and Ankle Reconstruction at Mercy Medical Center in Baltimore
- Alex Kor, DPM, MS, podiatrist at Hendricks Regional Health in Danville, Indiana
- Diana Valencia, DPM, podiatrist at NYC Foot & Ankle Center in New York City
Frequently Asked Questions
How do I choose the right insoles?
When choosing the right insoles, Valencia recommends considering the type of foot and concerns you have. For flat feet, look for insoles with arch support, she says. If you have plantar fasciitis, bunions, or heel pain, look for insoles designed to alleviate those issues, she adds.
Can flat feet be corrected with insoles?
Insoles can help provide support, alignment, and comfort to individuals with flat feet and associated concerns, such as bunions, plantar fasciitis, and other foot conditions. While they don’t resolve the condition, insoles can help manage certain symptoms.
Do flat feet need arch support?
Flat feet may benefit from insoles with arch support, as they can help improve balance, posture, and reduce the risk of injury.
Why Trust Verywell Fit
A certified personal trainer, running coach, and writer for Verywell Fit, Christine Luff, ACE-CPT, spends countless hours researching and testing the latest exercise gear and gadgets. She only recommends products that she can genuinely stand behind and that she believes would be a good investment for her readers.
Additional reporting contributed by Jen Zeltwanger, ACSM-EP, and Gabrielle Applebury, MA, LMFT
Jennifer Zeltwanger, ACSM-EP, has worked at Verywell Fit since 2022 and is currently a writer for the brand. As a certified exercise physiologist and avid runner, she specializes in testing fitness and recovery gear, including insoles, walking sandals, ankle support shoes, massage guns, and more. She uses her fitness experience and expertise to recommend only the best products to Verywell Fit readers.
Gabrielle Applebury, MA, LMFT, is a licensed marriage and family therapist, long-distance runner, and the associate editor for Verywell Fit. Whether focusing on workout gear, apparel, or other products, she’s dedicated to providing recommendations based on thorough research and testing.
