DIY Orthotics: Risks of DIY & Safe Custom Alternatives
While you can make custom orthotics at home, DIY methods lack the precision and support needed to truly address foot problems. Professionally made custom orthotics, designed by podiatrists, offer personalized support that DIY options can’t match.
Updated June 24, 2025.
Struggling with foot pain but put off by the high cost and hassle of custom orthotics? Many people skip professional help because they think custom insoles are too expensive or time-consuming to get
As a result, they turn to DIY solutions in hopes of quick, affordable relief, only to find that homemade orthotics often fall short and may even worsen symptoms.
In this guide, we’ll discuss a DIY method for making orthotics at home, the risks involved, and why professionally made custom insoles might be the smarter long-term choice.
» Discover the right support for your feet by taking a five-minute quiz
Can You Make Custom Orthotics at Home?
Yes, there are multiple ways to make your custom orthotics at home and with materials that you can buy easily. But these shoe inserts you'd make will be uncertified, meaning they aren't assessed and approved by a podiatrist.
Homemade orthopedic insoles will not necessarily be the correct shape or fit and may not provide the required support your feet need. They can worsen your symptoms and cause pain or discomfort.
» Explore the types of custom orthotics
How to Make Your Own Orthotics at Home
There are different ways you can attempt to make your orthotics at home, each with potential limitations:
1. Over-the-Counter Molds
Over-the-counter orthotics aren't tailored to the shape of your feet like custom insoles. These store-bought shoe inserts aren't usually a perfect fit and don't provide adequate support. So, you usually need to trim them to fit your shoe and foot correctly to avoid discomfort.
» Check out the differences between store-bought and custom orthotics
2. Foot Shape Cut From Different Materials
You can make DIY orthotics at home from polyurethane soft foam, EVA foam, Poron, cardboard, and yoga mats. Or self adhesive corks.
Here's how you can make a custom insole with these materials:
- Start by sitting with your knees and ankles at 90 degrees with your feet on a piece of cardboard.
- Trace the outline of your foot, marking the ball of your foot and your heel. These are high-pressure areas when you place weight on your foot.
- Remove your foot and finish off with a rough outline of where your foot arch is.
- Use this template to create your orthotics from your chosen material.
Note: This tracing-and-cutting method leaves room for error and may not provide the support you need.
» Learn to tell if you need orthotics
3. 3D Printer
A 3D printer can be a good method to create your orthotics, but it does have limitations. Do you have access to one? Do you know how to design a model of your feet? If you answered yes to both of these questions, go for it.
Here's an overview of the process:
- Foot Scan: This first stage involves capturing high-resolution anatomical data of your foot. You get this data with imaging technologies like 3D scanners, CT scans, MRI, or smartphone apps.
- Digital Modeling: After the scan, you translate the anatomical data into a digital 3D model using computer software. In this phase, you can design, modify, and refine the insole to meet your needs.
- 3D Printing: Next, you produce the custom orthotic directly using, transforming the digital model into a physical object.
- Post-Processing and Finishing: The final step is to prepare the 3D printed orthotic for use. You'd usually clean them, remove support structures, smooth the surface, and add covers or padding.
Note: Poorly made 3D-printed homemade insoles can aggravate conditions like plantar fasciitis or Achilles tendonitis, causing more pain. Prescribed custom orthotics, designed by expert podiatrists, are the best if you want to address your needs effectively.
» Find out how long you need to wear orthotics
Risks of Homemade Custom Orthotics
Improper Material Selection and Design
Homemade insoles lack the precise engineering of professionally designed shoe inserts. For expert-made custom orthotics, podiatrists carefully choose the material thickness and density based on your weight, foot shape, movement patterns, injury, and desired effect.
You can't replicate this precision with DIY approaches. You'll end up with a pair of insoles that are either too rigid or too flexible, failing to relieve the underlying biomechanical issues.
» Find out what the best materials are for orthotics
Risk of Worsening Foot Problems
Perhaps the greatest risk of homemade insoles is their potential to worsen existing foot conditions. Professional orthotics are made by expert podiatrists and designed to achieve specific effects on foot biomechanics, addressing specific conditions with targeted support .
Having heel or Achilles tendon pain? Dealing with high arches or flat feet? Improperly made DIY orthotics may worsen these issues and even cause secondary problems in the knees, hips, or back as your body compensates for poor foot mechanics caused by the lack of support [1].
» Having foot pain? Find out if it's time to see a podiatrist
Discomfort, Pain, and Skin Irritation
One of the common side effects—even with professional orthotics—is soreness in the feet, ankles, and calves during the break-in period. DIY orthotics lack the precise fitting and edge finishing that custom-made insoles have, which can cause blisters, calluses, or skin irritation [2].
Note: The break-in process for podiatrist-prescribed orthotics typically takes one to six weeks and follows specific protocols to minimize discomfort while the feet adapt to the insole.
» Learn how to prevent blisters from low-quality materials
Why Professional Custom Orthotics Are the Better Choice
Expert Assessment and Customized Design
Professionally-made custom orthotics are designed by a qualified podiatrist who looks at your foot, walking pattern, and the biomechanics of your body [3]. They ensure that the resulting insole addresses the root cause of foot pain instead not just treating symptoms.
The manufacturer then precisely calibrates materials and contours to your needs. You can't achieve this level of customization with DIY orthotics. They may provide generic support at best, without addressing the biomechanical issue that's caused the pain in the first place.
» Check out the difference between a podiatrist and a chiropractor
Superior Materials and Construction
Professional orthotics are made from advanced materials like polypropylene, EVA, or 3D-printed nylon, which have properties that benefit different foot types and conditions [4]. They last longer than homemade alternatives if you properly care for them.
Their thickness and density are also tailored to factors such as your weight distribution, activity level, and specific foot structure. This careful calibration ensures that the insole supports your foot without being uncomfortable.
» Find out what is the best material for custom orthotics
Professional Fitting and Adjustments
You can adjust professional orthotics if they don't fit well. Noticing pain or discomfort? A podiatrist can modify the shoe inserts by heating and grinding them to achieve a better fit.
During fitting, the podiatrist ensures that your orthotics work properly with appropriate footwear. They may even recommend specific shoe types to maximize the effectiveness of your custom-made insole.
» Find out how long it takes to adjust to new orthotics
Guided Break-In Process and Follow-Up Care
With professional orthotics, you get detailed instructions for a gradual break-in period that can last up to six weeks. Your podiatrist might suggest specific strategies to ensure everything goes by smoothly, such as always wearing socks or walking before running in your custom insoles.
This ongoing support will also include advice on cleaning and maintenance, such as using soap and warm water while avoiding hot water that could damage the material.
» Discover if wearing socks helps when breaking in orthotics
Upstep's Simplified Process
Getting the correct orthotics for your foot condition is simple when using Upstep’s website:
- Take a short quiz regarding your foot condition and what purpose you want the orthotics to fulfill.
- Receive a custom orthotics impression kit from us within four business days. Make impressions of your feet and send them back to Upstep free of charge. Our expert podiatrists will asses the mold to design custom insoles specifically for your needs.
- Receive your custom insoles within 16 business days of us receiving the impression kit.
Note: Upstep has a 180-day money-back guarantee and will make additional adjustments to your orthotics if necessary, free of charge!
» Discover the right support for your feet by taking a short quiz
Explore Upstep's Range of Custom Orthotic Solutions
1. Orthotics for Normal Everyday Activity
Regular daily movement—walking, errands, stairs—still adds up. Upstep Normal Everyday Activity Orthotics offer moderate support across the arch and heel to reduce stress from repetitive steps. They’re built to keep your foot in a neutral position, preventing fatigue before it starts.
DIY insoles are often too basic to help with small, repeated loads. They wear down quickly or don’t offer any structure. Custom shoe inserts match your foot’s shape, so they support you through the day, not just the first few hours.
Normal Everyday Activity Orthotics
Make everyday movement easier on your feet.
2. Orthotics for Flat Feet
Flat feet often lead to pain in the arches, ankles, and lower legs. Upstep Flat Feet Orthotics include a structured arch that helps restore better foot alignment without forcing it. The heel is cupped to control inward roll, and the forefoot is slightly lifted to ease pressure from the midfoot.
Most DIY inserts don’t support flat arches; they just try to cushion them. That means your feet keep collapsing inward, which stresses joints over time. These custom orthotics are made using your exact arch profile and gait, giving you the structure needed to move more comfortably and avoid strain.
Upstep Flat Feet Custom Orthotics
Support flat arches without forcing your foot while walking.
3. Orthotics for Plantar Fasciitis
Plantar fasciitis is caused by repeated strain on the connective tissue running along the bottom of your foot.
Upstep Plantar Fasciitis Orthotics support the entire arch to reduce stretch on that tissue with each step. The heel cup is deep and firm, which helps absorb impact and prevent your foot from flattening under load.
DIY inserts often miss the key balance: too soft and they allow strain, too hard and they cause new pain. Custom orthotics are modeled on your arch height and walking pattern, so they reduce tension at the fascia’s origin point, typically where the pain starts.
Plantar Fasciitis Custom Orthotics
Support your arch and calm your fascia with every step.
4. Orthotics for Heel Pain
Heel pain, especially plantar heel pain, often peaks in the morning or after long periods of standing.
Upstep Heel Pain Orthotics use a deep heel cup to stabilize the fat pad under the heel and reduce micro-movements that irritate. A layer of shock-absorbing foam beneath the heel also softens each step.
Generic insoles made at home can be tried to solve heel pain with extra padding alone. But without controlling motion or supporting nearby structures like the arch and Achilles, that padding breaks down fast. Upstep orthotics are fitted to reduce strain at the exact point where your heel strikes.
Heel Pain Custom Orthotics
Cushion your heel and control the motion that causes pain.
5. Orthotics for Supination
When your foot rolls outward, known as supination, it shifts pressure to the outer edge and can lead to ankle instability or stress fractures.
Upstep Supination Orthotics include lateral posting and a contoured arch to encourage better foot alignment through the gait cycle. The base is firm enough to resist collapse but still cushions the heel at impact.
Most DIY insoles don’t even account for supination. They focus on arch support but ignore how weight is distributed across the foot. Custom shoe inserts are built using your pressure map, which makes them one of the few options that reduce rolling without forcing unnatural corrections.
Supination Custom Orthotics
Get the custom inserts focused on the cause of your plantar fasciitis—supination.
6. Orthotics for Foot Pain
Standing for hours creates slow-building pressure, especially in the heels, arches, and balls of the feet.
Upstep On My Feet All Day Custom Orthotics are built with graduated cushioning: soft under the heel and forefoot, firmer through the arch to prevent collapse. They’re shaped to help your foot hold its natural structure without overworking muscles.
Shoe insoles made at home often feel okay for the first hour, but they flatten out and lose shape by midday.
But custom orthotics hold their form and support the parts of your foot that take the brunt of long shifts, whether you’re on concrete, tile, or just moving constantly. It’s the difference between managing and preventing discomfort.
On My Feet All Day Orthotics
Stay comfortable from your first hour to your last.
7. Orthotics for High Arches
With high arches, most of the pressure goes to the heel and ball of the foot, skipping the midfoot entirely. Upstep Arch Support Orthotics use deep heel cups and elevated arch support to help distribute weight more evenly.
The foam compresses just enough to reduce peak pressure without letting the arch collapse.
DIY arch support orthotics are too flat to reach a high arch or too rigid to sit under it comfortably. That leaves you either unsupported or bruised. These custom insoles are made using your exact arch height and width, so you get firm support that feels natural, especially under load.
Arch Support Custom Orthotics
Get custom support that actually fits your arch.
8. Orthotics for Pronation
Overpronation shifts weight to the inside of your foot, which can strain the arch and throw off alignment in the knees and hips.
Upstep Pronation Orthotics have firm arch support with a built-in medial wedge to keep the heel from collapsing inward. That stabilizes the foot on contact and prevents excess rotation through the ankle.
Generic or DIY insoles are too soft to counteract real overpronation. Some even flatten more under pressure, making the issue worse. Custom insoles are made to fit your arch height, gait pattern, and foot pressure map, so they provide structure without stiffness in the wrong places.
Pronation Custom Orthotics
Stop the inward roll before it causes bigger problems.
9. Orthotics for Metatarsalgia
Pain in the ball of the foot usually gets worse the more time you spend standing or walking. Upstep Metatarsalgia Orthotics shift pressure away from that area and add a bit of padding where it hurts most. That helps reduce irritation and makes it easier to stay on your feet longer.
Most DIY insoles spread out pressure without targeting anything specific. Custom insoles are designed from your foot shape, so they know where to offload stress. That precision isn’t something you get with a generic insert.
Metatarsalgia Custom Orthotics
Stop walking on a pressure point with the help of custom orthotics.
10. Orthotics for Achilles Tendon
Pain in the Achilles often comes from repeated strain, usually because the foot isn’t aligned well during movement. Upstep Achilles Tendon Orthotics reduce that strain by adding support under the heel and guiding the ankle’s motion. They’re firm where it matters, with enough give to avoid pressure.
DIY inserts don’t usually take tendon mechanics into account. They might cushion the area, but they won’t change how your foot moves. Custom ones do. That’s what makes them more useful for chronic issues like this.
Achilles Tendon Custom Orthotics
Take pressure off your Achilles—step by step.
11. Orthotics for Fitness & Walking
Walking long distances puts pressure on different parts of the foot at different times. Upstep Fitness Orthotics guide the pressure from heel to toe, helping your feet move smoothly without working harder than they need to. They’re built to reduce strain over time, not just cushion your steps.
DIY inserts often wear out fast or aren’t shaped well for uneven ground. Custom orthotics last longer and don’t fold under pressure. They’re made to fit how your feet walk, not how someone else’s might.
Fitness Walking & Hiking Custom Orthotics
Don’t let foot pain cut your hike short—get custom support.
12. Orthotics for Running
Running creates wear patterns. Some runners feel it in their heels, others in the arches or knees. Upstep Running Custom Insoles are made to reduce that wear by spreading out the impact and helping your feet stay in a more natural position.
Off-the-shelf insoles don’t hold up well over time. They’re often too soft or don’t stay in place. Custom ones don’t shift, don’t flatten, and don’t assume your feet are average. They match how you run, not how most people do.
Running Custom Orthotics
Run longer without the wear and tear.
13. Orthotics for Tennis
Tennis requires constant adjustment. You’re not just running, you’re planting, lunging, recovering, changing direction. Upstep Tennis Custom Orthotics help steady your feet through those changes. They’re firm enough to keep you balanced but soft enough to take the edge off long rallies.
DIY insoles don’t support motion in multiple directions. They compress unevenly and often shift inside the shoe. Custom-made orthotics for tennis are built to match how your feet move during a match. That advantage makes a difference in a sport where every step counts.
Tennis Custom Orthotics
Stay stable through every serve, sprint, and stop.
14. Orthotics for Basketball
Basketball is hard on your feet. The repeated jumping, quick stops, and side-to-side motion create pressure in ways most shoes can’t absorb.
Upstep Basketball Custom Orthotics are built to handle that stress. They add support where it’s needed—heel, arch, and forefoot—so your foot stays stable and pain stays away.
Most DIY insoles aren’t made for sharp pivots or landings. They're soft, flat, and general-purpose. But custom orthotics have benefits for basketball. They are shaped to your feet and the way you move on the court. That means less guesswork, more consistency, and fewer problems mid-season.
Basketball Custom Orthotics
Get support built for your game, not the shelf.
Invest in Proper Support for Your Feet
DIY orthotics may seem cost-effective and convenient, but they lack the precision and support of professionally made custom orthotics and can do more harm than good.
Homemade insoles often use poor materials and improper designs, leading to discomfort, worsened foot issues, and skin irritation.
On the other hand, professional custom orthotics are crafted by podiatrists using high-quality materials, personalized assessments, and expert fittings. They also include a guided break-in process and follow-up care.
For lasting relief and long-term foot health, expert-made custom orthotics are the safest, most effective solution.
Find Your Perfect Relief
Take our personalized quiz, and let us help you find the ideal insoles to keep you comfortable and on your feet all day.
References:
- R. G. P. D. DSc MSc, Mph, “Advice on Custom Orthotics from Nonsurgical Foot Specialists,” Hospital for Special Surgery. Available: https://www.hss.edu/article_custom-orthotics-advice.asp
- C. Ai, “Blisters: Symptoms, causes and Prevention - Consensus: AI Search Engine for Research,” Consensus: AI Search Engine for Research, Nov. 16, 2024. Available: https://consensus.app/home/blog/blisters-symptoms-causes-and-prevention
- ectional analysis of podiatrist-initiated review processes after issuing prescribed foot orthoses,” PLoS ONE, vol. 17, no. 10, p. e0276716, Oct. 2022, doi: 10.1371/journal.pone.0276716. Available: https://doi.org/10.1371/journal.pone.0276716
- S. Ibrahim, C. Djurtoft, R. Mellor, K. Thorborg, and F. G. Lysdal, “The effectiveness of customised 3D-printed insoles on perceived pain, comfort, and completion time among frequent Park Runners: Study protocol for a pragmatic randomised controlled trial (The ZOLES RCT),” The Foot, vol. 58, p. 102068, Feb. 2024, doi: 10.1016/j.foot.2024.102068. Available: https://pubmed.ncbi.nlm.nih.gov/38350194/
Disclaimer: The information on this blog is for educational purposes only and is not a substitute for professional medical advice. Upstep does not provide medical diagnosis or treatment. While qualified podiatrists create our content, it's essential to consult with your healthcare provider for any foot or ankle concerns you may have.
FAQs
What is the best material to make insoles?
EVA foam is one of the best materials for insoles due to its lightweight, shock-absorbing, and moldable properties. For more durability and support, professional insoles often use materials like polypropylene or 3D-printed nylon.
How do you mold insoles?
To mold insoles at home, heat moldable materials like EVA foam using a heat gun or warm water, then stand on them to imprint your foot shape.
Let them cool while maintaining your weight evenly to hold the mold. Always follow material-specific instructions to avoid warping or injury.
How can I heat mold orthotics at home?
Preheat your oven to the temperature recommended by the insole manufacturer (usually around 200°F/93°C).
Place the orthotics in the oven for 2–3 minutes until they become pliable, then remove them, place them in your shoes, and stand in them for a few minutes to mold them to your feet. Be careful not to overheat, as this can damage the material.
Are 3D printed orthotics worth it?
Yes, if they’re professionally designed using accurate foot scans. 3D printed orthotics offer precise customization and high durability, but DIY versions without expert input may lack proper support and can worsen foot issues.
