Arch Support Insoles

What do arch support insoles do?

Arch support insoles serve a few key purposes, all of which help to keep your feet healthy and pain-free.

1. The arch support itself helps to distribute weight and pressure more evenly across the foot (not only front-to-back, but also side-to-side). If you’ve stood for long periods of time without an arch support in your shoes, you’ve probably felt the arches of your feet get tired and sore. This is because all of the pressure is being directed into the arch of the foot, which bears the entirety of that pressure; an arch support will help distribute that pressure more evenly.
2. The arch support will also help to prevent excess strain on the arch of the foot. Especially under more demanding circumstances (sports, heavy duty work, even standing for long periods), the muscles in the arch of the foot will begin to sustain injury (even if you don’t feel it at the time). Over time, these repeated, small injuries can start to become a painful issue, leading to problems such as plantar fasciitis. An arch support will help reinforce the arch of the foot to help alleviate some of this strain.
3. When paired with a heel cradle or heel cup (which most arch support insoles have), the arch of the insole will also help to “guide” the foot in making a normal, neutral movement during each step you take. This alleviates excess strain on the ankle due to inwards/outwards over-rotation (over-pronation and supination, respectively). In essence, your foot will follow the contour of the arch support as you step, creating a natural motion for the foot.

What are rigid, semi-rigid, and flexible supports? Which do I need?

An arch support can be either completely rigid (extremely difficult to flex), completely flexible (easy to flex such that the insole can be bent over itself), or somewhere in-between. We classify these different types of arch supports as “rigid,” “semi-rigid,” and “flexible” (previously “cushioned”) respectively.

As for which you need, it’s largely a matter of how much support you want, with a lot of the decision up to personal preference. However, in general:

• A semi-rigid arch support is the best for most people and most uses. It provides firm enough support for the arch of the foot in order to be effective at reinforcing the foot arch, distributing pressure across the insole, and controlling foot motion. However, it’s also flexible enough to bend with the foot as you move, such as during running, jumping, or even just walking. This is the arch support type that we recommend for most people, especially those who are wearing an arch support insole for the first time.
• A rigid arch support will provide your foot with the absolute maximum support. Remember: A rigid arch support will barely flex at all, even under extreme pressure. For those who have worn custom orthotics from a podiatrist, rigid arch support insoles offer a similar level of support. We typically don’t recommend rigid arch supports for first-time arch support users unless you’re absolutely certain that what you want or need is maximum, extra-firm support.
• A flexible arch support will provide the most in terms of cushioning for the arch of the foot without very much in the way of firm support (we used to call these “cushioned supports” because of this). However, without firm support, the arch support itself will be much less effective in terms of reinforcing the foot arch and distributing pressure effectively. A flexible arch works well to alleviate some pressure on the foot while focusing primarily on cushioning over support. This is best for those sensitive to having firm support under the arch of their foot.

What are high, medium, and low arches? Which do I need?

Everyone’s foot is shaped differently, but we generally classify people as having either a “high” natural foot arch, a “medium” (or “neutral”) natural foot arch, or a “low” natural foot arch. This is simply a measurement of how much of the midfoot makes contact with the ground during normal standing or walking, but it does tell us what types of insoles would work best for your feet.

There’s a simple way to determine your foot arch at home, called the “wet foot test.” All you do is get your foot wet, step on a flat surface where you’ll be able to see your footprint, and then compare the footprint shape with the chart below. Whichever shape most closely matches your own footprint is the arch height you naturally have (the more your midfoot contacts the ground, the lower your arches).

We typically say that low arches range anywhere from 15mm to 21mm in height, medium arches 22-28mm, and high arches 29mm to 35mm. The exact measurement isn’t necessary for your foot, however.

To achieve the ideal support, you’d want an arch support insole that closely matches your own arch height. If you have low arches and buy a high-arched insole, the arch support might be pretty uncomfortable. And if you have high arches and buy a low-arched insole, the arch support might not provide enough support to be effective. Medium arch insoles work well for almost anyone, but low arch insoles would be best for low-arched feet, while high arch insoles would be best for high-arched feet.