Insoles can also help reduce foot pain and promote proper foot alignment—helping you hike comfortably for longer. When selecting the best insoles for hiking, consider your foot shape and gait to determine the optimal level of cushioning and support you need. Hikers with flat feet may need more arch support, while those with conditions like plantar fasciitis may want targeted cushioning for shock absorption and protection.
To find the best insoles for hiking, we consulted with four podiatrists to learn what to look for when shopping for a high-quality option. We then tested 42 top options at home, wearing them while hiking, walking, and trail running on various terrains. We evaluated each insole for its support, comfort, pain relief, breathability, and value to find the top options on the market.
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Firm, stable arch support
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Provide supportive, cradled, and locked-in feel
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Breathable and moisture-wicking
Key Specs
Sizes: Women’s 5-12, Men’s 3-15 | Materials: Foam, rubber | Arch Type: Neutral | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for hikers who need firm, comfortable support for long hikes, including those with mild to moderate overpronation or plantar fasciitis.
Why We Love Them
PowerStep’s PULSE Performance Insoles made our shoes significantly more comfortable, and our walking gait felt smoother and more efficient, making these insoles an easy choice for our best overall. The firm, stable arch support reduced heel and forefoot pressure, tension, and fatigue, allowing us to walk, run, and hike for longer distances. These insoles significantly reduced our plantar fasciitis pain, and also prevented pain and fatigue in our calves, knees, hips, and lower back.
As soon as we slipped these insoles into our shoes (no trimming needed), we found that the arch aligned perfectly, which made our feet feel cradled and supported. The secure, locked-in feel helped us feel more stable with each step. We even found they helped improve our mobility by allowing for a more naturally aligned step. Their breathability and sweat-wicking features are especially appreciated during long walks and hikes in warm weather, keeping our feet cool and dry.
Potential Flaws
- These insoles felt a bit stiff at first and required a short break-in period, which is typical for insoles that provide corrective arch support or alignment.
Most Valuable Insight
“The arch and heel areas of my feet felt noticeably more comfortable than usual when wearing these insoles. The insoles offer targeted support to those areas, which helps relieve the tension I sometimes feel after a long walk, hike, or run, or being on my feet for a long time.” —Christine L., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5-12.5, Men’s 6-15.5 | Materials: Nylon | Arch Type: Low, neutral | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for hikers who want ample cushioning for long-distance hikes.
Why We Love Them
For soft insoles that absorb shock well, Spenco’s RX Comfort Insoles are our top pick. In addition to their simple and effective design, their budget-friendly price point is a great added bonus. We love that this pair has earned the American Podiatric Medical Association’s (APMA) Seal of Acceptance. This designation is only awarded to products that have been deemed to promote good foot health by a panel of podiatrists—meaning you can be confident these insoles are backed by experts. These insoles instantly helped make our shoes feel more comfortable and cushioned with each step. They also reduced the occurrence of blisters, allowing us to travel longer distances.
In testing, these insoles reduced the impact on our feet and joints, resulting in a decrease in our typical shin and knee pain. We loved how cushioned and comfortable they made us feel, and they even improved our posture. One of our testers who experiences symptoms of plantar fasciitis also noticed a reduction in foot and arch pain. We’re also fans of the coating and top fabric layer, which work together to prevent odors and bacteria from building up inside your shoes as you walk. And their thin design allows them to easily slip into most athletic and hiking shoes.
Potential Flaws
- These insoles, while very cushioned, are pretty flat and don’t offer much arch support.
Most Valuable Insight
“These insoles made my shoes a lot more comfortable. I was not expecting that, as they are flat and pretty simple, but I felt a huge difference.” —Mike N., Verywell Fit product tester
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APMA Seal of Acceptance
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Thin and flexible design
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Solid shock absorption
Key Specs
Sizes: Women’s 5-16, Men’s 4-15 | Materials: Plastic, foam | Arch Type: All (low, neutral, high) | Anti-Odor: Yes | Our Overall Rating: 4.7/5
Who They’re For
Best for hikers who want a lightweight, well-cushioned insole for long hikes that can easily slip into boots.
Why We Love Them
Tired of your heavy hiking boots weighing you down? We recommend adding Timberland’s Pro Anti-Fatigue Technology Insoles to your go-to pair of boots. Their thin, lightweight design fits comfortably in hiking boots or larger athletic shoes. And, similar to Spenco’s RX Comfort Insole, these have also earned the APMA’s Seal of Acceptance. Featuring a hexagon pattern on the sole, these insoles absorb shock well and provide some energy return to reduce pain and fatigue, allowing us to hike comfortably for longer periods.
While most insoles are designed for use with various types of shoes, this pair is specifically made for boots. We like that they’re thin and flexible, meaning they won’t take up too much room, but still feature a supportive heel cup and plenty of cushioning. We also appreciate that they’re made from sturdy materials for better durability. We were impressed by how well they helped relieve our foot pain after standing and walking all day, and we appreciate the budget-friendly price point that makes these insoles a great value for the comfort and pain relief they provide.
Potential Flaws
- The thin design of these insoles makes them ideal for fitting into boots, but they may not provide sufficient structured support in the arch or heel for some hikers.
Most Valuable Insight
“My feet didn’t feel pain while wearing these, and I usually stay on my feet for hours getting my steps in. I do think the main purpose of these insoles is for your feet to feel less pain so you can walk for longer periods, and that’s exactly what happened.” —Samantha A., Verywell Fit product tester
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Responsive cushioning
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Easy to trim
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Great shock absorption
Key Specs
Sizes: Women’s 7-14.5, Men’s 6-13 | Materials: Polyester, foam | Arch Type: Neutral | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for hikers with a neutral arch who need added support and pressure relief in the heel and forefoot.
Why We Love Them
If you experience heel pain while hiking, we recommend Spenco’s PolySorb Cross Trainer Insoles. We love how responsive these are, with layers of soft foam that help propel us forward with each step, allowing us to maintain the long distances for walks and hikes that we’re used to. They also offer a moderate amount of support, designed for neutral arches, which strikes a good balance between comfort and stability.
To combat heel pain, you need insoles with superior shock absorption. These insoles have pads in the forefoot and the heel to spread out the impact that comes with trekking over hard, rocky ground. We noticed the effects not only in our heels, but also in our feet, knees, and lower back. We also appreciate that, unlike some other stiff, rigid insoles, these are flexible and easy to trim and shape.
Potential Flaws
- The lightweight foam cushioning makes these insoles feel amazing under our heels, but they’re thick and may be difficult to fit in some types of shoes.
Most Valuable Insight
“These overall made my lower body feel great and definitely provided support for my lower back during longer walks and runs.” —Mollie P., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5.5-15.5, Men’s 4.5-14.5 | Materials: Foam, gel | Arch Type: High | Anti-Odor: No | Our Overall Rating: 4.8/5
Who They’re For
Best for hikers with high arches who need solid arch support and cushioning for long hikes.
Why We Love Them
Insoles aren’t just for flat feet—if you have high arches, additional support can be beneficial. EasyFeet’s Plantar Fasciitis Arch Support Insoles are our favorite for hiking, thanks to their two types of cushioning that keep you light on your feet as the trails stretch on. Most insoles on our list use foam or gel for padding. But these insoles have both, with a moisture-wicking top layer and a rubber bottom layer for durability. We love how this unique construction helps relieve lower back pain and numbness in our toes.
Similar to some of our other top picks, these insoles also have a deep heel cup with a shock-absorbing pad that helps keep you stable and comfortable as you tackle steep hills. We loved how amazingly supported and cradled we felt in these insoles. Even better, the brand will take your insoles back even after you’ve trimmed them to fit your shoes, which we really appreciate.
Potential Flaws
- These insoles aren’t as breathable as others we’ve tested, even with the moisture-wicking top layer.
Most Valuable Insight
“I would pay more for these insoles if needed because you can’t put a price on this kind of arch support and heel cushioning. They’ve helped me with walking goals I have for myself because I can go for longer periods of time now.” —Jenni M., Verywell Fit product tester
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Can be heat-molded for a custom fit
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Deep, stabilizing heel cup
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Made with recycled materials
Key Specs
Sizes: Men’s 3-14, Women’s 5-16 | Materials: Recycled foam | Arch Type: All (low, neutral, high) | Anti-Odor: Yes | Our Overall Rating: 4.4/5
Who They’re For
Best for hikers seeking relief from plantar fasciitis-related pain.
Why We Love Them
SOLE’s Active Thick Insoles are our recommendation if you experience plantar fasciitis-related pain regularly. The rigid bottom provides firm support, and we noticed it made push-offs more manageable for sore, achy feet, allowing for a natural gait. A deep heel cup helps stabilize your feet, and we like that it offers superior comfort and padding. Made with recycled foam, the insoles provide good shock absorption and can withstand long, tough hikes.
We appreciate that these insoles mold to your feet over time or can be heat-molded for a customized fit. Additionally, they feature a coating that prevents the growth of odor-causing bacteria, keeping your feet fresh. We think these are a good investment for those who want excellent comfort and pain relief from symptoms of plantar fasciitis.
Potential Flaws
- These insoles are pricier than other options on our list, but we still think they’re worth it for the solid arch support and excellent quality.
- We found the insoles a little too thick for some of our shoes. However, they’re great in hiking boots and roomier running shoes.
Most Valuable Insight
“The insole performed well in relieving pain in my metatarsals and forefoot. Its firm, supportive base with minimal give helped reduce pressure on my toes during push-offs, and I noticed significantly less toe and forefoot pain overall.” —Jimmy V., Verywell Fit product tester
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Key Specs
Sizes: Men’s 2.4-13, Women’s 4.5-14 | Materials: Carbon fiber, polyester | Arch Type: Neutral, high | Anti-Odor: Yes | Our Overall Rating: 4.4/5
Who They’re For
Best for hikers who want a carbon fiber insole that can handle treks on rough, uneven, or hilly terrain.
Why We Love Them
Designed with hikers in mind, Superfeet’s Hike Support Insoles are our top pick for carbon fiber insoles. The shape securely supports your feet in hiking boots, minimizing fatigue and eliminating sliding that can lead to blisters and irritation. A deep, cushioned heel cup offers even more stability, preventing us from slipping on uneven or rough surfaces.
We appreciate that the foam cushioning and impact pad in the heel help evenly distribute pressure and shock, especially when going downhill. Even better, these hiking insoles have an anti-odor coating, so you won’t have to worry about stinky feet after a long day of hiking. And two layers of springy foam help reduce fatigue and provide a bit of rebound support. These insoles come in a wide range of sizes and can be trimmed for a more precise fit.
Potential Flaws
- We noted these insoles don’t have as much arch support as some other options, so they may not be ideal for those who need significant support.
Most Valuable Insight
“These insoles have very strong heel support, which is definitely important as you walk downhill, especially on a trail.” —Al S., Verywell Fit product tester
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Key Specs
Sizes: Men’s 7-14, Women’s 5.5-12.5 | Materials: Plastic, foam | Arch Type: Neutral | Anti-Odor: Yes | Our Overall Rating: 5/5
Who They’re For
Best for hikers who want added support and structure to minimize ankle rolling and overpronation.
Why We Love Them
Overpronation doesn’t just affect your feet; it can also impact your entire body, causing discomfort in the ankles, legs, knees, and hips. We found Oboz’s O Fit Plus II Insoles supported and cradled our feet to provide gentle alignment and relieve pressure. They even relieved the discomfort and irritation we felt from our shoes’ previous insoles. These insoles feature a cushioning pod in the forefoot that reduces fatigue and eliminates pressure under our toes.
We like how these insoles fit seamlessly into most of our shoes and that the arch support is firm enough to maintain good alignment, yet still soft enough to be pleasantly comfortable. The alignment and support also reduce stress in our legs, hips, and lower back. Thanks to the deep heel cup, we noticed a more stable feeling and a reduction in excessive movement.
Potential Flaws
- During our test, we noticed that our feet felt slightly warmer while wearing these insoles, indicating that they aren’t as breathable as other options.
Most Valuable Insight
“The heel cup effectively prevents excessive movement and provides a secure fit, contributing to enhanced overall comfort.” —Matt J., Verywell Fit product tester
What to Look for When Shopping for Insoles for Hiking
- Materials: Insoles are often made from durable materials such as cork, plastic, foam, gel, carbon fiber, or a combination of these. Since they all have different levels of support and cushioning, it’s important to understand your needs. Gel insoles offer the least amount of support, making them a good choice for those who prioritize comfort and shock absorption. Insoles made from cork and foam are firmer, more supportive, and will mold to your feet over time. Harder materials, such as plastic, provide the most stability and are best for those who need insoles to help with alignment issues.
- Support: The right amount of support, including arch support, will enable you to hike long distances while limiting pain and fatigue, which can be especially helpful if you’re walking with extra weight, such as in rucking. Look for insoles that include a heel cup and arch support, says podiatrist Nelya Lobkova, DPM. She also suggests looking for insoles that are firm enough that they can’t be folded in half. If you have collapsed or low arches, a supportive insole can help evenly distribute pressure throughout your feet, reducing strain on your arches.
- Comfort: If your insoles aren’t comfortable, they won’t do much good out on the trails. Look for a pair with thick cushioning, with additional layers in higher-impact areas like under the heel or the ball of the foot. This is especially important when hiking up and down hills. If you’re prone to plantar fasciitis or other heel pain, you may want an insole with extra cushioning in the rear foot for added protection.
- Durability: Generally, insoles should last anywhere from six months to a year, but their lifespan varies depending on the brand and how much you use them. Cleaning your insoles once a month can help prolong their life—just make sure to follow the manufacturer’s care instructions. If the insoles are no longer providing support, feel uncomfortable, or have stopped fitting properly, then it’s time to replace them.
- Odor and Moisture Control: A long day of hiking can lead to sweaty, stinky feet. Thankfully, many insoles feature odor-reducing properties, such as antimicrobial coatings or layers made with natural ingredients like baking soda or charcoal. Moisture-wicking material also helps keep feet dry, reducing the risk of blisters.
Verywell Fit
How We Tested the Insoles for Hiking
To find the best insoles for hiking, we tested 42 pairs at home, wearing them on hikes, walks, and runs on various terrains, including trails, rocky ground, and pavement. When testing insoles for hiking, we evaluate each pair based on the following key criteria.
- Support: To evaluate the support of each pair of insoles, we first put them in our shoes and note if our feet feel cradled and if the arch support is adequate. We also note if the arch support aligns properly and if the heel cup is deep enough to provide stability.
- Comfort: While wearing the insoles, we note if they make our shoes more or less comfortable. We ask ourselves things like: Do the insoles rub anywhere or cause irritation or hot spots? Is the cushioning adequate and in the right spots? Can we walk longer distances than usual with the insoles?
- Pain Relief: If we experience foot pain or conditions, such as bunions or plantar fasciitis, do the insoles relieve the pain or exacerbate it? Do we feel pain or pressure in our legs, knees, hips, or low back?
- Breathability: To assess breathability, we first note if the insoles have any sweat-wicking materials or features. Then, we note if our feet feel cooler or warmer than usual with the insoles. When we take our shoes off, we note if our feet are more or less sweaty.
- Value: To determine the value of each pair of insoles, we wait to check the price until after we have assessed all other key categories. We consider whether the insoles are fairly priced based on their performance. We consider whether we would pay this price for the insoles or wait for them to be on sale. Finally, we consider whether we would recommend the insoles to friends or family.
Verywell Fit
Our Experts
We consulted experts during each stage of our research, testing, and reporting process. Some, like podiatrist Diana Valencia, DPM, helped us develop effective ways to test these products, while others shared information on what makes insoles effective for hiking, including the qualities to avoid and seek out. We select products independently, but we use expert input to inform our choices.
- Diana Valencia, DPM, podiatrist in New York, New York
- William Spielfogel, DPM, podiatrist and specialist for The Good Feet Store
- Gretchen A. Lawrence, DPM, podiatrist in Shelby, North Carolina
- Nelya Lobkova, DPM, podiatrist in New York, New York
Frequently Asked Questions
Do insoles help with hiking?
Hiking can be a strenuous activity on your feet, so proper foot support is essential, says Spielfogel. While not all hikers need extra stability and cushioning in their boots and shoes, in some cases, insoles can help reduce pain and minimize foot and leg fatigue. Older people may need extra cushioning because their foot’s fat pad has naturally flattened over time. On the other hand, hikers with flat feet may need a supportive insole that helps correct biomechanical issues, such as overpronation.
What are the best insoles for hiking boots?
The best insoles for hiking boots are crafted from durable, high-quality materials, offering excellent support, cushioning, and stability. Odor protection and moisture-wicking capabilities are also important factors to consider, especially if you typically spend hours on the trails. Lobkova recommends Superfeet and PowerStep brand insoles.
Are gel insoles good for hiking?
Your choice of insole really depends on why you need it. While gel insoles do provide cushioning, foam will provide cushioning and support, says Spielfogel. If you’d like to add a more plush feel to your hiking boots, gel insoles may be a good choice. However, those who want more support and stability are better off with stiffer materials like high-density foam, plastic, carbon fiber, or cork.
How should insoles fit?
Insoles should fit snugly in your shoe to prevent slipping and blisters, says Lawrence. Ensure the shoe has sufficient depth to accommodate the insert and protect any foot conditions you may have, such as bunions or hammertoes.
Why Trust Verywell Fit
A certified personal trainer, running coach, gym enthusiast, and Verywell Fit writer, 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 believes would be a good investment for her readers.
Additional reporting contributed by Jennifer Zeltwanger, ACSM-EP
Jennifer Zeltwanger, ACSM-EP, is an ACSM-certified exercise physiologist and Verywell Fit health and fitness writer. She has been in the fitness industry for over 25 years and has used and tested a wide range of fitness equipment, accessories, shoes, and activewear. She experiences occasional ankle pain and mildly overpronates, so she knows what to look for when selecting the best insoles for hiking.
