Foot Health Blog
Find expert articles from physical therapists and podiatrists to help understand, diagnose, and treat different foot health issues such as plantar fasciitis, bunions, flat feet, and more.
Causes of Burning Feet
Burning feet syndrome is a medical condition characterized by severe burning and aching sensations in the feet. The burning sensation is usually worse at night and often limited to the soles of the feet. Pain may be intermittent or constant and ranging from mild to severe.
When it occurs, the feet may feel hot, tingly, prickly, or simply numb. Other symptoms of burning feet syndrome include redness of the skin, hypersensitivity, and vasomotor changes. Burning feet is a sign of nerve damage, although it can also result in fatigue or skin infection. As a result, the management of burning feet is often directed at preventing further nerve damage and relieving pain.
What Causes Burning Feet?
There are many causes of burning feet. Unfortunately, without a proper diagnosis of the cause, treatment may prove futile. Some of the most common causes include heavy alcohol intake, chemical exposure, chemotherapy, metabolic disorders, tarsal tunnel syndrome, nutritional deficiency, peripheral arterial disease, prolonged standing, tight and ill-fitting shoes, etc.
We explain each in more detail below:
An underactive thyroid results in hypothyroidism and causes a disruption in hormonal balances within the body. This can cause swelling which in turn causes nerve compression, leading to burning feet syndrome. Likewise, a case of type 1 and 2 diabetes can also cause a burning sensation in the feet.
The deficiency of vitamins B5, B-12 and E can cause a sensation of burning feet as the vitamins play a role in nerve health. For example, vitamin B12 is a water-soluble vitamin that aids the functioning of the nervous system by stimulating myelin production and ensuring proper nerve conduction.
Likewise, there may be a problem with vitamin absorption after a gastric bypass. In both cases, the result is vitamin B deficiency. This leads to burning feet which can worsen if the deficiency is not handled.
Heavy Alcohol Intake
Heavy alcohol intake can result in alcoholic neuropathy characterized by burning feet. Other associated symptoms include muscle weakness, muscle spasms, loss of muscle function, urinary and bowel dysfunction, vertigo, and impaired speech.
Exposure to Chemicals
Prolonged exposure to heavy metals and many industrial chemicals can cause peripheral neuropathy symptoms. Some medications used to treat certain conditions like HIV or seizures can also have a negative effect that results in nerve damage.
Chemicals used to irradiate cancer cells may cause peripheral neuropathy as a side effect. Other neuromuscular effects of chemotherapy may include tiredness, aching, muscle sprains, slow reflexes or motor skills, and balance and coordination problems.
Tarsal Tunnel Syndrome
Tarsal tunnel syndrome refers to a condition where the nerve that runs from the ankle to the foot is squeezed because of swelling or injury. This can lead to pain and burning in the foot. The pain may extend up the leg.
Peripheral Arterial Disease (PAD)
PAD presents with similar symptoms to that of peripheral neuropathy. It occurs as a result of the narrowing of the arteries in the leg and feet. This causes a burning sensation and pain in the feet.
Prolonged standing can place the feet under intense stress and lead to severe burning in the feet. This is especially true when standing is done with improper footwear that doesn’t offer enough support or cushioning to the heel.
Tight and Ill-Fitting Shoes
When you wear improper shoes, you will exert more pressure on different areas of the feet. The increase in pressure can cause nerve compression and inadvertently lead to a burning sensation in the feet.
Infections and Inflammation
Burning feet is also a symptom of many infectious diseases, including tinea pedis (Athletes' foot), Lyme disease, HIV, syphilis, and shingles.
How Do You Know if You Have Burning Feet?
For people whose burning feet is traceable to a medical condition like diabetes, the diagnosis of burning feet is straightforward. When this is not possible, a detailed medical history is necessary to make a diagnosis. Upon presentation at the office of your doctor, the doctor will ask for a report of the history of your symptoms. That way, he will be able to determine the course of the symptoms, their progression, severity, intensity, and nature.
Afterwards, the doctor will conduct a physical examination of the feet. Any observable changes in the feet will be noted and recorded. Additional investigations may also be needed. For example, the doctor can order a blood test to identify any nutritional deficiencies or endocrinal disorder. Where nerve damage is suspected, a nerve function test may also be prescribed. Other tests that may be carried out include an electromyography, nerve conduction test, and nerve biopsy.
Plantar fasciitis8 Best Plantar Fasciitis Exercises for Strength, Flexibility & MobilityPlantar fasciitis is an overuse injury leading to micro-tears of the plantar fascia. The primary and most common cause of plantar fasciitis is the repetitive strain placed on the foot due to several reasons including, high-impact sporting activities, improper biomechanics, foot posture, wearing the wrong footwear, etc. However, exercise is an effective treatment for managing plantar fasciitis in the long term. Specifically, strengthening and stretching exercises are simple and effective ways to manage your symptoms and limit their recurrence in the future.
Best Exercises for Plantar Fasciitis
Therapeutic exercises (in addition to other conservative treatments like custom insoles) play a vital role in achieving complete rehabilitation from plantar fasciitis. They improve the flexibility and power of the fascia, joints, and muscles while preventing any future recurrences of the condition.
Different categories of exercises are helpful in this regard. They're categorized below with useful examples and step-by-step instructions.
Mobility Exercises for Plantar Fasciitis
These help to improve and maintain the joint range of motion and flexibility of the muscles.
Ankle Pump Exercise
This is a basic mobility exercise essential for improving movement, circulation, and flexibility of joints and foot muscles. To perform this exercise correctly:
Sit with both legs together, knees straight, and feet together.Move your feet up (dorsiflexion) and down (plantarflexion) by pointing your toes away from you, then pulling the toes up towards you.Perform 10 repetitions, up and down, two to three times daily.
Toe Raise, Point, and Curl
As the name suggests, this exercise has three stages and will help maintain flexibility and mobility, and also strengthen all the parts of the feet and toes. To perform this exercise correctly:
Sitting, slowly raise the heels off the ground keeping the toes on the floor. Hold the position for 5 seconds, then lower your heels.Raise the heels and curl the toes downward with only the tips of the toes are touching the floor, holding for 5 seconds.Roll your toes downwards so that the tops of the toes make contact with the floor. Hold for 5 seconds before lowering and repeat each stage.
Stretching Exercises for Plantar Fasciitis
These help in improving and maintaining the length and flexibility of muscles. Shortened muscles and myofascia don’t function optimally and can be a source of pain.
The Plantar Fascia and Calf Stretching Exercise
To perform this exercise correctly:
Sit with your legs out in front of you, placing a towel around the ball of the foot. Pull the towel towards you, slowly applying a stretch to the calf muscles and sole.Hold for 20-30 seconds before relaxing and perform 3-5 repetitions 3 times a day.
Big Toe Stretch
The big toe stretch ensures the mobility of the big toe is preserved while also preventing pain in the toe. To perform this exercise correctly:
Sit up straight in a chair, cross your leg placing the left foot on the right thigh.Using your hand, slowly stretch the big toe up and down. Holding for 5 seconds to allow for stretch, repeat this 10 times before changing the other foot.
Strengthening Exercises for Plantar Fasciitis
These are necessary to complete rehabilitation and help to improve the strength and power of the muscles. Strengthening exercises alleviate pain, improving joint movement and muscle flexibility.
The Towel Curl Exercise
This is an essential strengthening exercise for the intrinsic muscles of the foot and arches. To perform this exercise correctly:
In a sitting position, place your feet on a towel on the floor in front of you.Curl your toes and try to scrunch up the towel backward.Perform the exercise one foot at a time.After completing 10 curls, try extending your toes to push the scrunched towel forwards. This will incorporate the extensor muscles of the toes as well.Perform 10 repetitions, both of curling in and out, 3 times per day.
This exercise increases the strength of the ankle complex and arch. It's extremely helpful in recovery from plantar fasciitis. To perform this exercise correctly:
Stand with your feet shoulder-width apart.Raise your heel off the ground, taking your bodyweight on the balls of your feet. Hold for 1-2 seconds then lower your heels back to the floor.Perform 10 repetitions, 3 times per day.
Isotonic Exercises for Plantar Fasciitis
Isotonic exercises include constant resistance being applied to the foot throughout the range of movement. To perform this exercise correctly:
Sit with your legs stretched out in front of you and place a resistance band around one of your forefeet. Holding the band with your hands, push down into the theraband and relax your calf muscle. Repeat 10 times per foot daily.
Isometric Exercises for Plantar Fasciitis
During this type of exercise, the length of the muscle remains the same but the tension changes.
Isometric Plantar Fascia Stretch
Stand on a step on the balls of both feet, allowing one heel to drop down below the step applying the stretch to the sole of your foot and calf muscle.Hold for 10-15 seconds and repeat on your other leg. If you want to add another step, you can raise yourself on the balls of your feet.
The Final Verdict on Exercises for Plantar Fasciitis
All these exercises must be done post consultation with your physiotherapist. Exercises that increase your pain substantially, making your condition worse, like high-impact sport, should be avoided until pain is alleviated.
The good news is that plantar fasciitis can be cured entirely, and you can prevent reoccurrences by diligently following your healthcare practitioner's advice and treatments.
» Exercises not helping your plantar fasciitis? Consider getting plantar fasciitis custom orthotics Orthotics3 Best Insoles for Walking All Day—Custom-Made by Top PodiatristsSpending extended periods of time on your feet can result in a variety of symptoms like discomfort and fatigue, and can sometimes lead to even more serious conditions, such as plantar fasciitis. Investing in quality shoe insoles may help prevent any of these issues from happening, or at least alleviate the pain and discomfort you may be experiencing.
Insoles are designed to make shoes more comfortable and reduce any type of pain when performing exercises, walking, or standing for long periods of time (such as ankle pain, heel pain, knee pain, back pain, etc.). They come in different types and sizes and are made from different materials, depending on the purpose which they are meant to serve.
Best Custom Insoles for Walking All Day by Upstep
Overall Best Insoles for Walking All Day: On My Feet All Day Custom OrthoticsBest Insoles for Supination When Walking All Day: Supination Custom OrthoticsBest Insoles for Plantar Fasciitis & Walking All Day: Plantar Fasciitis Orthotics
Features of Good Shoe Inserts for Walking All Day
Someone walking or standing all day needs an insole that’ll cushion the heel and relieve the legs of stress. A good shoe insert supports the foot arch, helping absorb shock while walking. So, when purchasing an insole for walking all day, you should look for the following features:
Design: The best insoles for walking all day often have a quality top cover, cushioned middle layers, and supportive base layers.Arch height: Look out for insoles that are available in multiple arch heights and sizes. Custom-made: The best insoles for walking all day are the ones designed and made specifically for your feet.Resizable to fit: If not custom-made, be sure your insoles don't slip or force your foot out of alignment. If you shy away from custom orthotics, at least search for insoles that can be trimmed to fit.Material: The best insoles for being on your feet all day are made from either EVA or foam. While foam insoles provide cushioning, support, and relieve pressure, gel insoles will reduce shock during heel strike.
3 Best Custom Insoles for People Walking All Day
Whether it’s treatment or prevention, custom-made orthotics are the best option. All feet are different, and there is no 'one-size-fits-all' solution when it comes to over-the-counter shoe inserts. Custom insoles, on the other hand, are made from a unique mold of your feet, and are much more likely to address the specific problems which you may have.
1. On My Feet All Day Custom Orthotics
Ideal for: Prolonged periods of walking and standing
» Read the review: Insoles for Standing and Walking All Day
FSA & HSA Eligible: YesMoney Back Guarantee: 180 daysShipping & Returns: No charge
Being on your feet for extended periods of time affects many parts of your body, such as your knees, hips, and lower back. So by wearing quality custom insoles, you protect a lot more than just your soles. A healthy posture begins with your feet, so it is important to provide them with proper support and cushioning.
On My Feet All Day are specifically designed for people who spend more than four hours a day on their feet. Pain, discomfort, and even swelling are very common among people standing or walking all day, and Upstep's quality custom-made solution helps alleviate the symptoms or prevent them entirely.
ProsCustom-made by top podiatristsHigh-quality and durable materialsProvide proper support and cushioning to the feetImprove and correct postureReduce foot pain, discomfort, and swellingConsShort waiting period before receiving orthotics
2. Supination Custom Orthotics
Ideal for: Preventing and correcting supination when walking all day
» Read the review: Insoles for Supination
FSA & HSA Eligible: YesMoney Back Guarantee: 180 daysShipping & Returns: No charge
If you supinate, the outside of your feet endures most of your weight, leading to potentially long-lasting issues like injuries or inflammations. While this condition usually occurs in children, it has been found to develop among people who spend a lot of time on foot. One of the common manifestations of supination would be out-toeing, commonly known as being duck-footed.
The usual cause of supination is the lack of strength in certain muscles of the feet, which is usually a result of walking for long periods in improper shoes or insoles. Supination Custom Orthotics by Upstep, made according to a unique mold of your foot, are specifically designed to provide your body with a proper foundation and help you avoid serious injury.
ProsCustom-made by top podiatristsPrevent and correct walking/gait disordersProvide proper support to feet musclesSuitable for everyday activities such as work or sportLong-term solutionConsShort waiting period before receiving orthotics
3. Plantar Fasciitis Custom Orthotics
Ideal for: Preventing and alleviating plantar fasciitis symptoms when walking all day
» Read the review: Insoles for Plantar Fasciitis
FSA & HSA Eligible: YesMoney Back Guarantee: 180 daysShipping & Returns: No charge
Plantar fasciitis is one of the most commonly developed conditions by people walking all day, and one of the leading sources of heel pain. It causes inflammation of the tissue connecting the heel bone to the toes. Symptoms include stabbing pain, and this can make performing everyday activities very difficult, especially if you're on your feet for long periods of time.
Every case of plantar fasciitis is specific and has different causes, meaning that over-the-counter insoles may not be effective at addressing your particular problem. Upstep’s Plantar Fasciitis Custom Orthotics have a much better chance of alleviating the symptoms thanks to their case-specific design.
ProsCustom-made by top podiatristsDecrease damaging causes and minimizes symptomsEffectively reduce heel painIncrease comfort and improve the quality of lifeMake performing everyday activities easierConsShort waiting period before receiving orthotics
Benefits of Wearing Insoles
It goes without saying that there are numerous health benefits to wearing custom-made orthotics, especially when spending long periods of time on your feet, standing on concrete all day, or working on hard surfaces.
Provides arch support
Insoles with arch support prevent the foot arch from flattening out while walking. These also ensure optimal energy transfer between the foot and the floor during motion, while absorbing some of the shocks.Prevents foot conditions
By using custom orthotics regularly, you can prevent most foot conditions and control any adverse symptoms.Relieve pain and discomfort
Custom-made insoles provide cushioning to the feet, thus relieving the pain and making the feet more comfortable when walking all day.Maintain body alignment and stability
Many conditions occur because the foot is out of alignment with the knee and hip. Custom insoles help fix this by keeping the foot neutrally aligned and stable.Improve performance
In athletes, custom insoles have been shown to improve performance by optimizing energy transfer, reducing the risk of injury, and reducing tension in the lower limbs.
» Learn more about the benefits of wearing arch support for your feet and ankles
Choosing the Best Insoles for Walking and Standing All Day
Insoles are not all equal, some are better than others. The best of these insoles balances cushioning and support. They also provide comfort while remaining adaptable to different situations. In terms of their features, the best insoles for walking all day have a deep heel cup to support the arch. They also have improved shock absorption, a cushioned sole, and padding at the ball of the feet.
Of the different brands of insoles in the market, Upstep's On My Feet All Day are the most ideal for people who walk all day. More so, they are made by the best podiatrists with years of experience. Plus, the insoles are custom-fitted, so you can use them with multiple shoe types.
Should you wear insoles all the time?
Not necessarily. You can wear them every time you're active, or for short periods of time interspersed with rest. At the end of the day, the best way to wear your insoles is to use them as recommended by your podiatrist.
Do insoles hurt at first?
It's normal to feel a bit of discomfort during the break-in period which can last up to a few weeks, as it takes some time for your feet to fully adjust to them.
Are custom insoles better than over-the-counter ones?
All feet are different and there is no one-size-fits-all solution when it comes to store bought insoles. Custom shoe inserts have a much better chance at fully adjusting to your feet.
Should insoles be hard or soft?
The answer is case-specific and depends on the circumstances. For best results, it is recommended that you use custom orthotics specifically designed for the purpose or condition which you may have.
Should I wear socks with insoles?
Although they do tend to create a barrier between the foot and the insert, wearing socks shouldn't be an issue in most cases. OrthoticsWhere Can You Buy Custom Orthotics Online?Custom orthotics can be ordered online from many websites, but the best online store to buy custom-made orthotics is Upstep, the foot-pain relief company. It doesn't matter if you are trying to figure out where to buy shoe inserts for flat feet, arch support insoles, insoles for plantar fasciitis, or any other, Upstep can deliver. We cater to an individual's needs and have a great team of clinicians with 20 years of experience, making over 50,000 custom orthotics for professional athletes and the public alike.
» Interested in Upstep's online offering? Browse the vast variety of custom orthotics Upstep sells, ranging from normal everyday activity orthotics to insoles for high-intensity activities
Can You Order Custom Orthotics Online?
The answer to this is a definite "yes." Custom orthotics can be ordered online while still being tailored to your specific need and foot type.
It is easier to order orthotics online than a brick-and-mortar store as this gives you the ease of staying at home, saving on your time and energy to go out physically to do so. Since the quality of Upstep's orthotics is not compromised through our online service, ordering orthotics online can actually be better than through a brick-and-mortar store.
Ordering Custom Orthotics From Upstep
If you have any concerns, here are some answers to frequently asked questions about ordering orthotics online from Upstep.
How Will Upstep Make the Right Orthotics for Your Condition?
Upstep makes orthotics by first taking your answers to a few medical and lifestyle questions in order to build a profile of you and deliver the best custom orthotics.
Next, you will receive a custom orthotics kit called the FeetKit from us, which is an impression kit used at home to take a cast of your foot and send back to us. This process is free of charge and will give us an exact replica of your foot for the most accurate diagnosis possible.
How Long Does It Take To Make Custom Orthotics?
Once we receive your impression kit, our experts will analyze, design, and craft your orthotic to your individual need and condition, which will be sent to you via FedEx within the next 21 business days.
Do You Need a Prescription for Custom Orthotics?
You do not need a prescription to buy custom orthotics.
However, it is essential to always buy your orthotics from companies like Upstep who consider your individuality and medical history.
Can You Buy Orthotics Over the Counter?
Orthotics can be purchased both over the counter and custom-made.
However, it is recommended to get custom-molded insoles as prefabricated orthoses will not fulfill your requirement and may do more harm than good, considering everyone is different.
You need not be discouraged about the price of custom orthotics as, in the case that the orthotics don't fit you properly, we will remake them free of charge. If you are still not satisfied with 120 days of use, your money will be refunded - no questions asked.
Where Is Upstep Located?
How Much Do Upstep Custom Shoe Orthotics Cost?
The cost of our custom orthotics currently sits at about $209, though you can also obtain them during one of our sale periods. Upstep is known for its affordability and quality service.
Does Insurance Cover Custom Orthotics?
This depends mainly on your insurance company. Most companies will cover the cost of custom orthotics, but a few are known for deciding not to.
The best decision would be to contact your insurance company beforehand to find out their terms and conditions surrounding custom orthotics.
» Still unsure whether to utilize Upstep's products? Read a product review of Upstep's fitness walking & hiking custom orthotics
Is It Worth Getting Custom Orthotics?
Although it depends mainly on the condition you wish to treat, it is totally worth getting custom orthotics for yourself. They will assist you in recovery by providing added comfort, preventing future injuries, and enhancing your daily life.
Choosing Upstep will ensure treatment by our expert team of Podiatrists who will diagnose your foot pain and will also be available to answer any questions you have at no additional cost.
» Any questions? Please visit Upstep's website for any additional information Orthotics6 Best Insoles for Marathon Runners to Help in Preventing InjuriesInjuries among runners are common. This is no surprise when you consider that the act of running itself places repetitive stress on the body, especially your knees, legs, and feet—and even more so for marathon runners. The terrain you run on, the force you run with, and the weight you place on your feet all contribute to potentially getting an injury.
But by using an insole that fits correctly, you're already taking the first step toward preventing an injury during running. Insoles will provide cushioning, shock absorption, and arch support which will help control pronation, provide pain relief, and increase stability.
Now, you may feel overwhelmed by the multitude of options available in the market. But we've compiled a list of the best insoles for marathon runners to help in preventing injuries.
Running Custom Orthotics
Hit the track with custom-made insoles
56 different material combinations
180-day money-back guarantee
Upstep insoles are carefully made to ensure that they serve exactly the purpose you need them for. Custom insoles are designed for you by podiatrists using the latest technology and the best materials possible, providing you with a long-term solution that addresses your unique foot needs.
Upstep Running Custom Orthotics provide superior cushioning and shock absorption compared to regular over-the-counter orthotics. Made from durable materials, these insoles aim to drastically reduce pain and injury associated with running.
Upstep insoles are affordable as well as FSA and HSA eligible. You can even make interest-free payments with Klarna. Easily purchase your custom orthotics online and take advantage of the free shipping—including sending your orthotics back for adjustments.
If you’re looking for a proper insole to improve comfort, keep your feet neutrally aligned, provide arch support, and improve your performance as you run, the Upstep store is where you want to run to.
ProsCustom madeDurableAffordableFree shipping and returnsFSA and HSA eligibleConsShort waiting period before receiving orthotics
Performance Thin Insoles With Met Pad
Sustainable forefoot comfort for your feet
ReCORK recycled wine corks
Multiple men's and women's sizes
SOLE Performance Thin Insoles aim to improve your balance and evenly distribute the weight on your feet as you run. Its lightweight design makes it best suited for tight-fitting running shoes, while the addition of the met pad gives your forefoot extra support—making it ideal for running.
SOLE's insoles are made from recycled wine corks, making them eco-friendly. The insoles also come with a 90-day guarantee if you're unsatisfied with your purchase.
However, these insoles aren't custom-made. Instead, they're heat and wear moldable, leaving room for a less-than-ideal fit.
ProsLightweight designAdditional met padEco-friendlyReasonable return policyConsNot custom-made and may not provide ideal fit and support
Run Comfort Insoles
Substitute foot fatigue for efficient energy transfer while you run
EVOLyte® carbon fiber and AeroSpring Rebound foam
Multiple men's and women's sizes
60-day comfort guarantee
Whether you’ll be running a mile or ten, Superfeet Run Comfort Insoles will keep you comfortable. By stabilizing the foot and limiting any excessive motion, Superfeet Run Comfort insoles help substitute foot fatigue for efficiency.
The insoles use a Responsive EVOLyte® carbon fiber that responds to the force passing through it. It also has two layers of AeroSpring Rebound foam to ensure a smooth and efficient energy transfer as you run. Apart from its durable construction, its Moisturewick technology controls odor and keeps your feet fresh all day.
However, you may have to trim the insoles to fit. This can cause squeaking in your shoes if you don’t get the right fit and provide insufficient support.
ProsDurableComfortableReduces foot fatigueOdor controlConsTrimming the insole can cause squeaking and insufficient support
Get maximum support from the side while running
EVC, Polyurethane, nylon
Multiple men's and women's sizes
90-day money-back guarantee
Protalus M-100 Insoles are ideal for larger or wider shoes and aim to provide firm support with its rebound foam and alignment technology. Its higher sides reduce and redistribute pressure across your feet, improving your performance while running.
Protalus M-100 Insoles also come with anti-slip ridges to prevent the insoles from slipping inside your shoes. While it features a wider range of sizes, it is only available with one arch height. Protalus offers a 90-day money-back guarantee including shipping and exchanges, but this doesn't apply to subscriptions.
However, these insoles are not tailor-made and may require trimming to fit, possibly influencing its effectiveness.
ProsFirm supportHigher sides to reduce pressureAnti-slip ridges90-day money-back guarantee including shippingConsOne arch heightTrimming may influence insoles' fit
5. Tread Labs
Extra firm medical-grade support without compromising comfort
Multiple men's and women's sizes
Million mile guarantee
Tread Labs Pace Insoles are full-length medical-grade orthotics with a deep heel cup and arch support to stabilize your ankle and align your feet while running. These insoles are best used with removable inserts and have a thick top cover made from Polyurethane and 100% recycled polyester.
The top cover guarantees comfort and is also anti-microbial treated, so your feet remain fresh all day. Tread Labs Pace Insoles are affordable and payable in 4-interest-free installments. The million mile guarantee ensures your insoles will be replaced if they crack or lose their shape.
These insoles are not custom-made. Instead, they're available in four arch heights and while the top cover can be replaced as necessary, you run the risk of not getting a perfect fit and support.
ProsMedical-grade orthoticsComfortableOdor controlAffordableEasily replaceable with the million mile guaranteeConsOnly available in 4 arch heightsNot custom-madeMight not provide ideal fit and support
Person specific design for optimal performance while running
6-months money-back guarantee
URthotics will improve your comfort and performance. Made by podiatrists using your exact foot specifications, the insoles are unique and fabricated from scratch based on your foot's needs and activity level.
These insoles will easily fit into your active lifestyle with its deep heel cup for pain relief, increased shock absorption, and custom arch support to redistribute any weight placed on your feet. URthotics offer a lifetime warranty and 6-months money-back guarantee. They're also FSA and HSA eligible.
ProsCustom-madeComfortableAffordableFSA and HSA eligibleConsShort waiting period before receiving your orthotics
Overall, the best insoles for running depend on your particular foot shape, running style, and running shoes. If you’re going to be running for the long haul (and why shouldn’t you?), custom orthotics are recommended because they take the same factors into consideration. Invest in a durable and longer-lasting solution that's guaranteed to give you the results you desire while running.
» Want to see more custom orthotics? Browse Upstep's wide range of products Orthotics7 Best Insoles for Flat Feet—Tested by Physical TherapistsInsoles can help relieve pain, redistribute pressure, and correct any malalignment in the leg due to different types of flat feet. However, because of the sheer number of insoles on the market, making a choice can be stressful. To help, we’ve narrowed down the list to include only the best types of insoles for flat feet.
Top 7 Flat Feet Insoles According to Physical Therapists
Overall Best: Upstep Flat Feet Custom OrthoticsBest for Standard Volume Shoes: Protalus T-100 InsolesBest for Sensitive Feet: Urthotics Comfort+ InsolesBest for Loose-Fitting Shoes: SOLE Softec Ultra InsolesBest Budget: Tread Labs Pace InsolesBest Flexible: FitMyFoot Full-Length InsolesBest for Moderate-Fitting Shoes: Superfeet BLUE Insoles
1. Upstep Flat Feet Custom Orthotics
ProsCustom-made by top podiatristsAddresses your foot needs directly180-day money-back guaranteeFSA and HSA eligibleFree shipping and returnsConsShort waiting period before receiving orthotics
Upstep Flat Feet Custom Orthotics are easily the best and most effective custom orthotics for flat feet. They are designed specifically for you by expert podiatrists according to your footprint, to help with existing foot conditions and to fit your lifestyle. They also help maintain body alignment, control abnormal foot motion, and prevent injury during walking.
At Upstep, we put our customers first by guaranteeing satisfaction and providing flexible payment options. Our insoles are 100% risk-free and come with a 180-day money-back guarantee. You can make payments with your HSA and FSA cards or choose to make four interest-free payments using Klarna. Not to mention, we also offer free shipping and returns.
How does it work?Answer a few short questions, wait a couple of days to receive our impression kit to imprint your feet, and send it back free of charge. Our podiatrists will then make custom insoles specifically designed for your feet.
» Read the review: custom orthotics for flat feet
2. Protalus T-100 Insoles
ProsAlign and support your bodyAvailable online and in-store90-day money-back guaranteeConsNot custom-madeLess perfect fitPossible insufficient supportFeet may slip around due to thinness
Protalus T-100 are full-length insoles for standard volume shoes such as dress shoes and casual shoes. These insoles align the body and support the entire foot, especially the subtalar joint, preventing excess foot motion. This alignment reduces stress on the ankles, knees, and hips.
Unlike Upstep orthotics, Protalus insoles are available for sale in-store and online and are not custom-made. Consequently, they do not fit quite as well as Upstep's custom orthotics, making them less effective for flat feet. Because of the thinness of these insoles, feet may slip around while walking.
3. Urthotics Comfort+ Insoles
ProsCustom-madeComfortable for sensitive feetFSA and HSA eligibleConsNo interest-free installmentsComplicated paperworkRisk of error when completing paperworkBetter suited for other foot conditions
Urthotics Comfort+ insoles are also custom-shaped to fit your foot and serve your exact needs. Ideally, they are best for those with sensitive feet and are particularly helpful for those with pain in the ball of the foot or metatarsals. They also provide extra comfort where that is the goal, but they are not very effective in managing discomfort caused by flat feet.
Urthotics Comfort+ insoles do not allow interest-free installments, even though they cost as much as $159. However, they are purchasable with HSA and FSA cards. Also, you need to understand and articulate the foot condition clearly in the paperwork included with the foot impression kit, which can be a bit complicated for some who are not really familiar with all the little details in regard to their condition.
Our advice? Orthotics Comfort+ insoles are better suited for conditions other than flat feet.
4. SOLE Softec Ultra Insoles
ProsComfortableProvide shock absorptionPromote equal weight distributionConsNot custom-madeStiff arch supportIt can take longer to break inMolding process may cause imperfect fit
SOLE Softec insoles are made from a moldable EVA base and are ideal for conditions where cushioning and comfort is needed.
Softec insoles are not custom fitted and require molding using an oven for fitting. Alternatively, you can wear the footbeds for a few days to allow them to adapt to your feet but they do seem to take longer to break in. They are ideal for loose-fitting footwear and activities requiring maximum shock absorption. They also improve balance, reduce plantar fascia strain, and promote equal weight distribution on the feet.
For a store-bought insole, Softec insoles are fairly effective. However, these simply do not hold up compared to a custom insole that factors in foot pathology.
5. Tread Labs Pace Insoles
ProsAffordableAvailable in multiple sizes and arch heightsGuaranteed to replace cracked or misshapen insolesConsNot custom-madeLess than perfect fitNot as durableProvide support but not cushioning
Tread Labs Pace Insoles are easily the most affordable store-bought insoles available. They come in multiple sizes and arch heights, allowing you to find as close a fit as possible. They are best for shoes with full-length removable inserts and work well for overpronators and those with plantar fasciitis.
Unfortunately, they do not produce the best results when used to manage flat feet since they don't allow for the perfect fit.
6. FitMyFoot Full-Length Insoles
ProsCustom 3D printed insoleImprove alignment and stabilityFSA and HSA eligibleConsApp precisionCan't be trimmed to fit shoe sizeLimited 30-day return policyCustomer is responsible for shipping
FitMyFoot insoles are easier to get than store-bought brands. You can measure your feet on their mobile app and have a 3D print of your insole sent to you.
FitMyFoot insoles are best for shoes with removable inserts like casual and athletic shoes. They reduce foot pain, improve body alignment and stability, and help your shoes fit better.
However, the brand's returns policy only honors returns within 30 days of purchase. Even then, the client will be responsible for the shipping costs.
7. Superfeet BLUE Insoles
ProsComfortableAffordableDurable up to a yearConsNot custom-madeProvide medium arch supportBetter suited for everyday use, not flat feet
Superfeet BLUE are thin insoles that can replace removable sock liners in roomy to moderate-fitting shoes. They help to improve the overall fit and comfort provided by your shoes.
For an item that costs only $54.49, Superfeet BLUE insoles are durable, lasting up to a year. These insoles are made for everyday use and provide some arch support and shock absorption. However, they are not ideal for managing flat feet.
While all the above insoles will produce some results, Upstep insoles are the best for flat feet as they are custom-made by the top podiatrists and specifically designed to fit the wearer, allowing you to receive the exact support you need.
Upstep Flat Feet Custom Orthotics' custom fit, excellent quality, and craftsmanship provide the best value for money. It is my professional opinion that there is no going wrong with Upstep's Flat Feet Insoles.
ArchArch Support Custom Orthotics — 2023 ReviewIf you have feet with high arches, you know the frustration of navigating certain everyday activities. Having high arches means that additional pressure is placed on the ball of your foot and your heel, making standing, walking, and running painful.
However, arch support custom orthotics have benefits that can help to alleviate this. Custom insoles are professionally made to the specific shape of your foot, addressing the unique needs of your feet. This includes sufficient arch support to redistribute weight throughout your foot as well as cushioning and shock-absorbing qualities to reduce high-pressure areas.
» Do you need arch support? Consider these reasons to get arch support
ProsReduces high-pressure areasImproves arch supportCustom-made to your needsMolds are made in the comfort of your home180-day money-back guaranteeFSA and HSA eligibleConsShort waiting period before receiving insolesDon't last indefinitely
How Do Insoles for High Arches Work to Support Your Feet?
Custom-made arch supports are specifically tailored to the shape of your feet and the exact height of your arch. This will improve the stability of your foot, your balance, and weight distribution throughout your entire foot. Arch supports are made with durable and shock-absorbent materials to improve movement and foot biomechanics and reduce your chances of developing an injury.
Maximize Your Results
It's recommended that you wear your orthotics on a daily basis and that they don't move around inside your shoe as you partake in walking, running, or jumping activities. Acquiring the right size and shape orthotic for your foot is essential for reaping the maximum benefits out of your arch supports and relieving foot pain. Orthotics that are too big for your shoes may lead to curling edges around the orthotic. This damages the orthotic and can cause discomfort in your feet.
It's important to remember that arch supports are not considered a method for curing the condition that you have, but rather an effective way to manage it. You may not find the same positive results when the orthotics are removed from your shoes.
Upstep's Arch Support Custom Orthotics are affordable. The price for one pair of arch supports starts from $209, with the price per pair decreasing as you buy more pairs. In comparison, the average price for custom orthotics ranges from $400-$800 in the traditional market—which results in a price difference of 60% or more.
Upstep also offers regular seasonal discounts, such as Black Friday, Cyber Monday, and Christmas, allowing you to save even more on a pair of custom orthotics.
Finally, Upstep boasts a 180-day money-back guarantee on orthotics bought on their website and will aid you in any alterations to the orthotics after you've received them—making their insoles risk-free. Payment is also not a problem. Upstep’s orthotics are eligible for FSA and HSA as well as interest-free payment installments through Klarna.
Why You Should Choose Upstep's Custom Orthotics
All of Upstep's orthotics are designed by professional podiatrists, ensuring their quality. Using Upstep’s casting method is convenient and easy. Create imprints of your feet in the comfort of your home with Upstep's impression kit that you'll receive within 4 business days of starting the process. Shipping and returns are free, placing no extra financial strain on you.
Being both affordable and durable, Upstep’s orthotics will provide your feet with the support and comfort they need throughout the day to ensure maximum comfort and stability. These custom orthotics are specifically designed to fit your lifestyle optimally and provide an effective long-term solution to managing your foot condition.
Arch Support Custom Orthotics Orthotics5 Best Custom Insoles for Supination—Made by Top Podiatrists in 2023
Pronation and supination are necessary for proper foot movement. Pronation refers to the natural side-to-side movement of the foot when walking or running. During pronation, weight transfer is from the heel to the ball of the foot, while supination occurs when the foot rolls on its outer borders when walking or running.
While a degree of supination and pronation is normal, sometimes it can be excessive. When it is excessive, it causes you to bear weight on the outer and inner edges of your foot.
Although there is no way to correct supination, supination insoles can provide stability and support and help direct the foot into a more neutral position.
Our Top 5 Best Custom Supination Orthotics
Overall Best Custom Orthotics for Supination: Supination OrthoticsBest Insoles for Supination & Flat Feet: Flat Feet OrthoticsBest Insoles for Supination & Plantar Fasciitis: Plantar Fasciitis OrthoticsBest Insoles for Supination & Walking: Fitness Walking & Hiking OrthoticsBest Insoles for Supination & Running: Running Orthotics
What Causes Supination?
Supination can occur as a result of structural malalignment due to the biomechanical structure of the foot. Sometimes, this is traceable to genetics—for example, a high arch can cause supination. However, supination and high arches are not necessarily always connected as one can occur without the other.
Supination can also occur as a result of weakness in the muscles of the foot, ankle, and leg or due to prior injuries.
Excess supination and overpronation can increase your chances of developing certain symptoms and conditions—this is especially true when you fail to treat them promptly.
» Learn more about foot supination diagnosis, causes, and treatment
How Insoles Are Used to Treat Supination
Insoles are an effective way to correct supination as they provide support for the arch of the foot and heel leading to more control over its motion. Supination insoles also distribute force equally across the foot and ensure your alignment is neutral—this enables the muscles, tendons, and ligaments of your feet and ankles to work at optimum efficiency.
Once there is balance at the base, malalignment is prevented and this reduces the chances of developing associated problems in your lower legs and beyond, as far as your knees, hip, and spine.
Supination Custom Orthotics
Best Orthotics for Supination
All Upstep supination insoles are custom-made by the best podiatrists using your foot impressions. They are specifically designed with a deep heel cup that cushions your bone and limits excessive lateral movement. Density-mapped arch support flexes as your foot flexes, making them adaptable and ideal for supination.
We have several options when it comes to the very best custom orthotics for supination.
Overall Best Custom Orthotics for Supination
Shop the best custom orthotics for supination
Supination, standing for longer periods
FSA & HSA Eligible
Shipping & Returns
Supination Custom Orthotics are an ideal solution for people who are in need of custom-made insoles specifically designed to effectively reduce supination and discomfort caused by it. These insoles offer a long-term solution for everyday activities and give your feet the support they need when dealing with supination.
ProsCustom-made by top podiatristsDeep curveDeep heel cupFirm and durableDensity-mapped arch supportEffectively reduce supinationLong-term solution ConsShort waiting period before receiving orthotics
Best Insoles for Supination & Flat Feet
The best custom orthotics for supination and flat feet
Supination, flat feet
FSA & HSA Eligible
Shipping & Returns
Our custom orthotics for the flat fleet will give you a long-term solution for your everyday activities, while also helping with supination. Flat Feet Custom Orthotics are custom-made and designed to fit your lifestyle.
ProsCustom-made by top podiatristsDesigned to prevent injuriesReduce supination and symptoms Allow healthy movementHelp maintain ideal positionConsShort waiting period before receiving orthotics
Flat Feet Custom Orthotics
Best Insoles for Supination & Plantar Fasciitis
Shop the best supination insoles for plantar fasciitis
Supination, plantar fasciitis
HSA & FSA Eligible
Shipping & Returns
Plantar Fasciitis Custom Orthotics are specifically designed by the best podiatrists using your foot impressions to help alleviate pain and discomfort caused by inflammation of the plantar fascia, the band of tissue that runs under your feet.
ProsCustom-made by top podiatristsDurable materialsIncrease comfortEffectively reduce supination Reduce plantar fasciitis symptomsLong-term solutionConsShort waiting period before receiving orthotics
Plantar Fasciitis Orthotics
Best Insoles for Supination & Walking
The best walking and hiking orthotics for supination
Supination, walking, hiking
HSA & FSA Eligible
Shipping & Returns
Specifically designed to reduce fatigue and improve comfort, Fitness Walking & Hiking Custom Orthotics are a great choice for alleviating the discomfort caused by supination for all power walking and hiking lovers out there.
ProsCustom-made by top podiatristsDurable materialsEffectively reduce fatigue Prevent damage to your feetReduce supination symptoms ConsShort waiting period before receiving orthotics
Custom Supination Orthotics for Walking
Best Insoles for Supination & Running
Best custom supination orthotics for running
HSA & FSA Eligible
Shipping & Returns
Running Custom Orthotics are customized for your feet, and their unique materials effectively absorb shock and drastically reduce discomfort caused by supination when running.
ProsCustom-made by top podiatristsSpecifically designed for running Reduce supination Offer ultimate support and controlEffectively absorb shockConsShort waiting period before receiving orthotics
Can Supination Be Cured?
While pain can decline and deformity can be prevented, supination cannot be definitively cured. However, you can train the foot to ensure you have more control in your heel strikes when walking or running and effectively minimize the incidences of supination when you walk.
What this means is that once you start to use orthotic inserts for supination, you will need to use them for a long time, possibly for life, to maintain their benefits.
» Are insoles the right choice for supination? Find out in our custom orthotics for supination review OrthoticsRunning With Orthotics: The Best Arch Support InsolesWhether to use foot supports for running or not is a common question that comes into the mind of most runners.
Not everyone necessarily needs an insole for running, such as perfectly healthy individuals who have never experienced foot pain or excessive fatigue. However, orthotic insoles don't have to be reserved for those with debilitating conditions and chronic pain.
How to Tell if You Need Insoles for Running
To know if you need additional insoles or not while running, there are 2 questions you need to ask yourself:
Do your feet hurt in the arch area while or after running?
This could indicate fatigue or a collapsed arch, leading to the pain you experience and reduce running efficiency over longer distances. Do you notice that your shoes are worn down on the inner side of the sole?
This could indicate pronation or an inward roll of the foot while running, resulting in a worn-down sole.
If your answer to either of these questions is a yes, then there is a high chance that you probably do need a pair of insoles. The insoles will support your foot arch while running, lessening the strain placed on the inner aspect of your foot and preventing an inward roll of your foot or ankle. But, if the answer to both of these questions is a no, then you might not necessarily need to use insoles while running. Though they might still benefit you, they aren't a necessity.
» What foot areas are most painful after running? Discover why you feel pain in your foot arch and the balls of your feet after running
The Best Insoles for Running
Depending on the type of exercise you're engaging in, and even the running style, the insoles should be specific to adhere to and meet the demands of those activities.
It's also important to understand that using insoles for a particular activity can't be done with a one-size-fits-all approach. Whether you need harder or softer materials depends on your specific situation as much as the type of exercise you're doing. For instance, running inserts for plantar fasciitis would not necessarily be the same as the best running insoles for pronation or supination, regardless of the intensity of the running (marathons compared to sprints).
1. Upstep | Running Custom Orthotics
ProsCustom-madeFSA & HSA eligible180-day money-back guaranteeFree shippingConsShort waiting period before receiving orthotics
Upstep’s Custom Running Orthotics are designed by professionals with high-grade, durable materials based on a mold of your feet. These custom insoles aim to support your feet through cushioning and impact absorption, thereby preventing your arches from collapsing and restoring your normal foot mechanics. This makes these insoles particularly beneficial for those running with flat feet.
» Read the running custom orthotics review
2. SOLE | Performance Medium Insoles With Met Pad
ProsEco-friendly baseOdor control90-day guaranteeConsNot custom-madeHeating and molding process can cause an incorrect fit
The Sole Performance Medium Insoles offer optimal comfort to the forefoot and arch through the in-built metatarsal pad. These insoles provide effective arch support and have well-cushioned soles that reduce the shock placed on your feet during running activities. However, these insoles are not custom-made. Instead, you must heat them up to mold them to your foot shape, thereby increasing your risk of an incorrect fit.
3. Superfeet | Run Pain Relief Insoles
ProsRemovable heel stabilizer60-day guaranteeFree shippingConsRequires trimming which can compromise its support
Superfeet Run Pain Relief Insoles easily fit within an active lifestyle by providing arch support and cushioning, and limiting the impact onto your heels while you run. These insoles must be trimmed to fit, so be careful to trim correctly and not compromise the support you need from the insoles.
4. Protalus | M-75 Insoles
ProsAnti-slip ridgesHigher sides90-day money-back guarantee ConsAvailable in limited sizes
The Protalus M-75 Insoles are affordable and aim to improve your arch height. Because these insoles come up higher on the sides (especially the medial side), they reduce the pressure on your feet and correct your alignment. However, these insoles are available in limited sizes and reduces your chances of finding the ideal fit.
5. Tread Labs | Pace Short Insoles
ProsMedical-grade supportMillion mile guaranteeFree shippingConsLimited arch heights available
Tread Labs Pace Short Insoles feature extra firm arch support and are ideal if you have flat feet and want to prevent discomfort or pain from running. The insoles are durable and effective in preventing overpronation, making them helpful in supporting your foot arch. You can choose between four different heights to find the best fit, however this will not be as effective as custom insoles.
Should You Invest in Insoles?
With all the benefits of arch support listed above, it's highly recommended to purchase a pair of custom-made insoles that will meet your individual needs and foot shape. Orthotics are supposed to make your daily living and sport more comfortable and pain-free, in addition to reducing the chance of future injuries.
FAQ Running Shows Insoles
Can You Use Your Existing Insoles in Your Running Shoes?
If your existing insoles fit comfortably into your shoes and don't slide around, then you can use them. If you use arch support insoles for flat feet, you'll probably need them for running as well. However, an insole specially made for running would be better as the biomechanics of your body change while running, and the insole needs to meet those demands.
Should You Change the Insoles of Your Running Shoes?
Different pairs of running shoes have different insoles. Some can be removed, and some cannot. If your exercise shoes have removable insoles, then you should remove them and replace them with your new pair of custom or prefabricated ones instead.
However, if your exercise shoes don't have removable insoles, it's important to specify this when buying your new insoles to ensure they can still fit comfortably within your shoe.
» Running a marathon soon? Discover the best insoles to prevent injury while running a marathon Flat feetA PT’s Opinion on the Best Footwear and Insoles for Flat FeetFlat feet is a common foot disorder where the entire sole is in contact with the ground while standing or walking. It's a complex deformity with varying types and stages depending on the degree of symptoms and associated disability. It can also be acquired in adulthood.
There are two types of flat feet:
Flexible flat feet: the foot arch is normal at rest but disappears when weight is placed onto the foot. This is often discovered in childhood.Rigid flat feet: the foot shows no arch whether sitting or standing. The result is a complete flattening of the arch and an inward roll of the ankle.
The Best Shoes for Flat Feet
A shoe with a firm, flexible, but cushioned sole will do wonders for flat feet. Such a shoe should move with the sole of your feet at all times, providing sustained support throughout the gait cycle. For this reason, sandals and flip-flops are not ideal for flat feet.
It's even better if it's elevated around the midsole to support the arch. This arch support will help maintain the foot in alignment and preserve the integrity of the kinetic chain, limiting the chances of injury.
Insoles for barefoot shoes can provide support to your feet without compromising the comfort found from barefoot shoes. The insoles are flexible and mold to the contours of your feet, improving overall comfort by lessening the impact of your foot with the ground.
Apart from a supportive sole, an elevated heel is an added advantage. A heel height of between one or two inches will take pressure off the middle of the foot and bring relief to foot pain. This is applicable for both dress and athletic shoes.
Having straps or laces helps you adjust the upper part of the shoe to fit your foot structure and shape, thereby ensuring the even distribution of your weight in the sole.
Laced shoes with firm, supportive, and cushioned insoles are best for use with flat feet. With flat feet, your foot tends to move more against the heel of the shoe due to your foot shape. This can be mitigated by re-threading the laces back between the first and second eyelets to secure the top of your foot. Make sure the laces are tightened adequately.
The Best Orthotic Insoles for Flat Feet
Orthotic insoles are useful for correcting flat feet deformity. Upstep provides a range of custom orthotics designed for a variety of conditions and activities. The best orthotic insole is custom-made and designed to fit its intended user. Typically, custom insoles have arch support, a heel wedge, and a metatarsal bar.
While the arch support is built into the insole to support your inner foot arch, the heel wedge is an extra thickness on the inner part of the heel to limit its forward movement. The metatarsal bar takes the pressure off your metatarsal heads. A flat foot insole will not correct your flat foot deformity, but it will prevent complications and limit the adverse effect of a malalignment of your foot.
Additionally, orthotic insoles can help cushion your feet during exercise, making the process more bearable and reducing instances of flat feet pain.
If you have rigid flat feet, a low arch insole with firm arch support will do. However, if you have flexible flat feet, a medium arch insole with firm arch support will better support your foot.
Custom orthotics to suit your needs
Designed based on molds of your feet
FSA, HSA & Klarna eligible
180-day money-back guarantee
Free shipping in the US
Is Barefoot Walking Good for Flat Feet?
A recent study by Sharath Hullumani Vtudy and Purusotham Chippala suggests that walking barefoot is effective in dealing with flat feet in school children as it ensures the even distribution of the body weight across the feet. However, this is not recommended for adults with flat feet.