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When your feet have little to no arch, you might feel limited to wearing clunky, old-school orthopedic shoes to get the support you need. In reality, you just need to upgrade to the best insoles for flat feet. A simple over-the-counter (OTC) insert can add some much-needed structure to your shoes and relieve the discomfort that comes with having flat feet.
High-quality insoles should act as “shock absorbers for our whole body,” board-certified foot surgeon Brad Schaeffer, DPM, of Central Park SOLE in New York City, tells SELF. “Insoles are going to support the arch of our foot, cup our heel, and offload the front of our foot,” he says.
The benefits? Less pain and a lower risk of injuring yourself, Suzanne Fuchs, DPM, a podiatric foot and ankle surgeon at LuxePodiatry in Florida, tells SELF. And it’s not just your feet that’ll feel it—since insoles can also improve your alignment and distribute your weight more evenly, they can help take pressure off your knees, hips, and lower back too, she adds.
To help you find the best insoles for flat feet, we asked several podiatrists for their best shopping tips. Here’s what to know if you’re on the hunt for truly worth-your-while inserts.
Our top picks
- Best Overall: Superfeet All-Purpose Support Medium Arch Support Insoles, $55
- Runner-Up: PowerStep Pinnacle Maxx Support Insoles, $53
- Best for Plantar Fasciitis: Dr. Scholl's Plantar Fasciitis Pain Relief Insoles, $25
- Best for Narrow Feet: Fulton The Athletic Insole, $52
- Best for Lower Back Pain: Spenco Gel Comfort Insoles, $25
- Best for Very Low Arches: PowerStep Low Arch Support Insoles, $45
- Best for Running: Superfeet Run Cushion Medium Arch, $60
- Best OTC Custom Insoles: Custom FiT Pain Relief Orthotic Inserts (3/4 Length), $50
Shop the best insoles for flat feet
Check out all of our top picks below, selected according to recommendations from experts and SELF editors.
Best Overall: Superfeet Medium Arch Support Foam Insoles
Erik Sims, DPM, a podiatrist and managing partner at Sims & Associates Podiatry in New York, recommends Superfeet’s insoles for their semi-rigid design and deep heel cup, which will keep you stable and comfy all day long. This popular pair has a mid-height arch and is made with firm, dense foam that doesn’t feel too squishy underfoot. Another bonus? They’ve been awarded the American Podiatric Medical Association’s (APMA) seal of approval, meaning a panel of podiatrists confirms that their design can help keep your feet healthy over time.
SELF’s senior commerce writer has some of the flattest feet around, and she says these insoles make a huge difference when she swaps them into her less-than-supportive shoes. “I am so aware that my feet have more structure underneath them, yet I don’t feel like they’re hoisted up by an obtrusive insole that obviously wasn’t made for my exact, individual feet,” she says. “The medium arch height feels perfect—my feet can just be, without splatting on the ground like pancakes.”
Pros & Cons
| Pros | Cons |
|---|---|
| Good for insole beginners | Might not feel cushioned enough for some |
| Flexible | |
| Deep heel cup | |
| Earned an APMA seal of approval |
Product specs
Sizes: US 4.5–6 to 12.5–14 | Materials: Plastic, foam, polyester | Odor-resistant: Yes
Runner-Up: PowerStep Pinnacle Maxx Support Insoles
If you want a little extra structure, the Pinnacle Maxx Support Insoles from PowerStep are seriously sturdy. They have a firm, mid-height arch and a deep, angled heel cup to prevent your foot from slipping around or rolling inward. But they’re still comfortable and padded, so you can easily wear them in your everyday sneakers or work boots. Dr. Fuchs is also a fan: “PowerStep offers a good balance of cushioning and support,” she says.
Pros & Cons
| Pros | Cons |
|---|---|
| Sturdy and stabilizing | May be too thick and rigid for some |
| Odor-controlling top layer |
Product specs
Sizes: US 5-5.5 to 12 | Materials: EVA foam, plastic, polyester | Odor-resistant: Yes
Best for Plantar Fasciitis: Dr. Scholl's Plantar Fasciitis Pain Relief Insoles
Plantar fasciitis often causes pain through your heel, arch, and Achilles tendon—and having flat feet can make it worse. Luckily, wearing insoles with moderate arch support and plenty of shock absorption can help alleviate some of that discomfort. Consider Dr. Scholl's Plantar Fasciitis Pain Relief Insoles, which Nicholas Japs, DPT, a physical therapist at St. Vincent's Medical Center in Bridgeport, Connecticut, previously recommended to SELF.
Our senior commerce writer loved their cushy heel. She was also pleasantly surprised by how supportive they felt, considering they’re only made of rubber and foam (and not a rigid material, like plastic). “If I’m wearing poorly padded shoes while walking on pavement, I can feel my left foot flinch internally with every step,” she says. “While there are definitely stiffer insoles out there, these made my strolls much easier—and gave me a reason to hold onto my fashion sneakers.”
Pros & Cons
| Pros | Cons |
|---|---|
| Extra padding under the heel | Not as stiff as other options on our list |
| Flexible | |
| Under $50 |
Product specs
Sizes: US 5.5–6 to 13.5–14 | Materials: Rubber, foam | Odor-resistant: Yes
Best for Narrow Feet: Fulton The Athletic Insole
Fulton’s Athletic Insole comes with expert-recommended rigidity, a large heel cup, and a very enthusiastic recommendation from one SELF staffer. “After a couple months of wearing the insoles, I found that my feet, shins, knees, and hips no longer screamed in pain,” she wrote in her review. “The insoles seemed to support my flat feet with just the right amount of curve under my arches, and my ankles and heels felt secure.”
Another staffer, who has flat and narrow feet, was pleased to find how well the Fultons fit: “These insoles really hugged my arches, which is a super rare sensation considering how skinny my feet are. I also feel really confident about their durability, since they’re made with cork,” she says.
Even better: The top layer is made from cotton that’s treated to fight bacteria, making them breathable and more durable. Both are key when you’re planning to work up a sweat in your insoles, according to Dr. Fuchs.
Pros & Cons
| Pros | Cons |
|---|---|
| Breathable top layer | May need a break-in period |
| Available in two widths |
Product specs
Sizes: US 5 to 12 | Materials: Cork, foam, cotton | Odor-resistant: Yes
Best for Lower Back Pain: Spenco Gel Comfort Insoles
Dr. Fuchs recommends that anyone with lower back pain look for insoles with extra shock absorption (read: lots of foam or gel cushioning). Spenco is a great brand to start with, she says, because it has a reputation for making well-padded pairs.
This model has thermoplastic rubber gel with a slightly bouncy feel, to put a little pep in your step. There’s even bonus cushioning under the heel to absorb extra impact, so it doesn’t transfer up to your achy joints.
Pros & Cons
| Pros | Cons |
|---|---|
| Great energy return and springy feel | May feel too cushy for some |
| Extra cushioning in the heel | |
| Under $50 |
Product specs
Sizes: US 5 to 14.5 | Materials: Fabric, thermoplastic rubber gel | Odor-resistant: Yes
Best for Very Low Arches: PowerStep Low Arch Support Insoles
Dr. Fuchs isn’t the only fan of PowerStep among our experts. Dr. Sims recommends them too, and this particular pair is made with flat feet in mind. It’s relatively stiff, but still cushioned—so it should feel comfy, but not like it’s collapsing with each step. A lower arch also means it can provide support and pain relief without significantly raising your foot, making it a great option if other insoles have felt super uncomfortable.
Pros & Cons
| Pros | Cons |
|---|---|
| Stabilizing design for overpronation (feet that roll inward) | Not supportive enough for people with mid-height arches |
| Specialized support (reminder: totally flat feet still need support!) | |
| APMA accepted |
Product specs
Sizes: US 6-6.5 to 12 | Materials: EVA foam, plastic, polyester | Odor-resistant: Yes
Best for Running: Superfeet Run Cushion Medium Arch
Dr. Fuchs suggests that runners look for insoles that are designed for high-impact activities. Look for reinforced arch support and extra stability in the heel. Moisture-wicking materials are also helpful, so things don’t get too swampy, she adds.
Her top pick? Insoles from Superfeet. This pair for running has a thick pad of soft cushioning to gently catch every footfall, but is still flexible enough to give you a smooth stride. And the top layer wicks away sweat as your feet heat up.
Pros & Cons
| Pros | Cons |
|---|---|
| Moisture-wicking top layer | Flexible design might not be supportive enough for long-distance runs |
| Thick, soft cushioning | |
| A little more flexible than others on this list |
Product specs
Sizes: US 4.5 to 12 | Materials: Polyester, polyurethane memory foam, EVA, nylon | Odor-resistant: Yes
Best OTC Custom Insoles: Dr. Scholl’s Custom FiT Pain Relief Orthotic Inserts (¾ Length)
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If OTC insoles aren’t working for your feet, there’s one last option you can try before heading to your local foot doctor to be fitted for custom prescription orthotics. Dr. Schaeffer recommends Dr. Scholl’s Custom FiT Inserts.
To find your perfect pair out of 38 styles, you can take an online assessment or visit a digital kiosk at a drugstore that’ll scan your feet. Based on data like your arch height, how active you are, and where you feel pain, Dr. Scholl’s will recommend the best Custom FiT model for you.
“I always tell people that you can't go wrong with Dr. Scholl’s. They've been tried and true and tested over the years,” Dr. Schaeffer says. He adds that he owns a pair for each of his walking shoes, so he doesn’t have to constantly change them out.
Pros & Cons
| Pros | Cons |
|---|---|
| Take a quiz to receive a personalized fit recommendation | Still not as tailored as prescription orthotics |
| More affordable than prescription orthotics | |
| Should fit in more shoes than full-length inserts |
Product specs
Sizes: US 5.5 to 11 | Materials: N/A | Odor-resistant: Yes
How we chose the best insoles for flat feet
First, we tapped podiatrists for their expert advice on how to tell if you have flat feet and what kind of support low arches need. Then, we used their advice (and our own experience with insoles) to find the best pairs from brands like Superfeet, Fulton Athletic, Spenco, and more.
What to look for when shopping for insoles for flat feet
- Deep heel cup: The heel cup, or part of the insole that’s under your heel, should be deep enough to cradle the back of your foot, Dr. Sims says. It’ll keep your feet stable and supportive. Bonus points if there’s additional padding to help absorb shock as you walk or run.
- Arch support: Look for well-defined arch support that helps maintain your natural arch and evenly distributes your weight.
- Rigidity: A stiffer insole will be more supportive, Dr. Sims says. It should have some amount of flexibility and cushioning, but it shouldn’t be made entirely of foam. Here’s an easy test: If you can easily fold an insole or roll it up, it’s probably too soft.
- Comfort: An off-the-shelf insole might not feel as perfect as a customized one, but it should still feel comfortable. It shouldn’t force your arch into an unnatural position, and it should help your feet feel fresh, even after longer periods of wear. You may need to test out a few pairs before you find the best option.
If you discover your foot pain doesn’t get better with an OTC insole or other at-home treatments, talk with your doctor or podiatrist to see if custom orthotic insoles might be right for you. “These can address specific biomechanical issues,” Dr. Fuchs says, adding that podiatrist-prescribed custom insoles are typically recommended for people with unique foot structures or specific orthopedic conditions.
FAQs about shopping for insoles for flat feet
What causes flat feet?
As SELF has previously reported, flat feet—a.k.a. arches that are nearly or completely flush with the floor when you’re standing—can be genetic, or you can develop them later in life. “Fallen arches,” as they’re sometimes called, can also be the result of an injury or weakness in the muscles and tendons in the bottom of your foot.
Pregnancy can cause your arches to flatten too. During pregnancy, your body increases production of a hormone called relaxin to help loosen the ligaments and muscles around your pelvis. But that increase also loosens other ligaments, including the ones in your feet. When you add pressure to those newly relaxed ligaments (say, by walking), your arches are more likely to collapse and flatten. For most people, that change is irreversible.
Do you really need insoles if you have flat feet?
For most people, having flat feet isn’t a major problem, Nelya Lobkova, DPM, a surgical podiatrist and founder of Tribeca Podiatry in New York City, tells SELF. But if you sit or stand for long periods of time, you may experience arch, back, hip, and knee pain, as well as shin splints (especially if you’re a runner). This is because flat feet can cause your ankles and lower legs to roll inward, throwing off your alignment. Fallen arches may also increase your likelihood of developing calluses, as the inside of your foot has a greater tendency to rub and chafe against your shoes.
If you deal with this discomfort, insoles could help provide more support and stability—and hopefully relieve some of your pain, Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion Boston, tells SELF.
How should you break in a pair of insoles?
Dr. Sims recommends wearing your new insoles for one or two hours at first to break them in and help your feet adjust to how they feel. You can increase your wear time by an hour or two over the following days. Skipping this adjustment period can potentially cause more foot pain (at least in the short term), so it’s better to just go slow at first. “It's kind of like a new baseball glove: You've got to break it in before you go into a game with [it],” Dr. Schaeffer says. As SELF has previously reported, your insoles should be comfy enough for all-day wear in a couple of weeks.
Related:
- The Best Shoes for Plantar Fasciitis, According to Podiatrists
- All the Best Walking Shoes You Can Buy on Amazon
- 11 Best Sandals With Arch Support, According to Experts
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