How to Choose the Right Insoles for Your Foot Type

Walk into any pharmacy or search online for insoles and you’ll find gel ones, foam ones, “orthotic” ones, insoles for running, insoles for work boots and insoles that promise to fix just about everything. It’s no wonder people end up buying the wrong pair, wearing it for a week, and giving up.

Choosing well is simpler than it looks. It comes down to three things: the shape of your foot, what’s bothering you, and the shoes you’ll wear them in. This guide walks you through each step, then shows you how to check the fit before you commit.

The short answer

Find your arch type first, then match it to the right features. Flat feet usually do best with firm arch support and a deep heel cup. Medium arches suit moderate support with good cushioning. High arches need more cushioning and an arch that fills the gap under the foot. Choose a full-length, trim-to-fit insole for most shoes, take the original insole out, and see a podiatrist if your feet are painful and off-the-shelf insoles haven’t helped.

1Find your foot type

The quickest way to check at home is the wet footprint test. Wet the sole of your foot, stand normally on a piece of card or a dark towel, then step off and look at the print.

Wet footprint test showing high, medium and low or flat arch types
  • Low or flat arch: almost the whole sole shows.
  • Medium arch: a clear curve along the inside, with about half the arch showing.
  • High arch: mostly just the heel and the ball of the foot, joined by a thin strip or not at all.

Our guide to exercises for flat feet explains what to do next if your print looks flat. If you’re a runner, Why Runners Need Arch Support covers the same test with a running focus.

2Match the insole to your foot

Your foot What to look for Why
Low or flat arch Firm, contoured arch support and a deep heel cup Helps stop the arch dropping under load and keeps the heel steady
Medium arch Moderate arch support with good cushioning Your foot is already well balanced; the aim is comfort and shock absorption
High arch Generous cushioning and a contoured arch that fills the gap under your foot High arches spread weight over a smaller area, so the heel and ball take more pressure
Side views of flat, medium and high-arched feet on insoles, highlighting firm arch support, balanced support and cushioning, and extra cushioning at the heel and ball

Then think about what’s actually bothering you, because that matters as much as your arch shape:

  • Heel pain, especially first thing in the morning: look for a deep heel cup, heel cushioning and arch support. See our Heel Pain Insoles and Plantar Fasciitis Insoles.
  • Aching arches by the end of the day: prioritise firm arch support. See Arch Support Insoles and Flat Feet Insoles.
  • Burning or soreness under the ball of the foot: look for good cushioning under the forefoot, and check that your shoes have enough room at the toes.
  • Tired feet from long hours standing: you’ll want a balance of cushioning and support. See All Day Standing Insoles.
A note on high arches: if your high arches are actually painful, the best evidence is for custom orthoses from a podiatrist. A Cochrane review found that custom-made orthoses reduced foot pain compared with sham insoles in people with painful high-arched feet. Cushioned off-the-shelf insoles can still make everyday shoes more comfortable, but they’re not a substitute if pain persists.

3Know the main types of insole

Type What it does Good for Bear in mind
Gel heel pads or cups Cushions the heel only Mild heel soreness, a quick add-on No arch support; can slide around
Soft foam or memory foam All-over softness General comfort in roomy shoes Can flatten quickly; little support
Cushioned comfort insoles Cushioning with a light arch contour Medium arches, long days on your feet Less control for very flat feet
Arch support insoles A firm, shaped arch and a heel cup, plus cushioning Flat or low arches, heel pain, aching arches Take a few days to get used to
Custom orthotics Made for your feet by a podiatrist Painful high arches, complex problems, pain that off-the-shelf insoles haven’t helped Cost much more and take longer to get

4Think about your shoes and activities

The best insole in the world won’t help if it doesn’t suit the shoe.

  • Trainers and running shoes: usually have plenty of room for a full-length insole with cushioning and support. See Running Insoles.
  • Work shoes and boots: look for durability and a slim profile so your toes aren’t squashed. If you wear certified safety boots, check with the boot maker or your employer before changing the insole, as it can affect the boot’s certification. Our guide to the best insoles for work boots covers this in detail.
  • Casual shoes: often have less room inside, so a thinner insole may fit better. See Casual Shoe Insoles.
  • Dress shoes, flats and heels: full-length insoles rarely fit. Slim heel cushions or ball-of-foot pads are usually more practical.

If you wear several pairs of shoes each week, it’s worth giving each pair you wear often its own insoles, trimmed to fit that shoe, rather than swapping one pair around.

5Do the 30-second fit test

Once your insoles arrive:

  1. Take out the shoe’s original insole. Stacking two makes the shoe tight and the support less effective.
  2. Compare lengths. Lay the old insole on top of the new one, heels lined up, and trim the toe end if needed.
  3. Check your heel. It should sit snugly in the heel cup without slipping.
  4. Check the arch. You should feel support under your arch, not a hard lump pressing into it.
  5. Check your toes. They should still have room to wiggle.
  6. Walk for a couple of minutes. It should feel supportive and slightly different, not painful.
Fit check for new insoles: toe end trimmed to match the old insole, room for the toes, support under the arch and the heel snug in the heel cup

Give your feet about a week to adjust: start with a few hours a day and build up. Sharp pain, rubbing or numbness means the fit isn’t right.

Custom or off-the-shelf?

For most people, good off-the-shelf insoles are the sensible place to start. For plantar fasciitis, for example, an NHS-partnered information service notes there’s no evidence that custom insoles work better than over-the-counter ones.

Custom orthotics are worth considering if you have painful high arches, a foot condition that needs specific correction, or pain that hasn’t improved after a few months with off-the-shelf insoles. A podiatrist can assess your feet and advise, and in many areas you can refer yourself to an NHS podiatrist.

Where ZakSole insoles fit

Contoured arch support, a deep heel cup and shock-absorbing cushioning in a full-length, trim-to-fit design. A good match for flat or low arches, medium arches, heel pain and long days on your feet. £19.99 a pair with free UK delivery and a 30-day trial. Painful high arches? See a podiatrist first.

Shop ZakSole insoles

Not sure of your size? Check the size guide before you order.

FAQs

How do I know which insoles I need?

Start with your arch type and what’s bothering you. A wet footprint shows whether your arches are flat, medium or high. Flat feet usually suit firm arch support and a deep heel cup, high arches suit extra cushioning, and heel or arch pain calls for support plus heel cushioning. Then make sure the insole fits your shoes.

What insoles are best for flat feet?

Look for firm, contoured arch support and a deep heel cup. Together they help stop the arch dropping under your weight and keep the heel steady. Soft, flat gel insoles feel nice at first but give flat feet very little support. The NHS lists insoles as one way to help flat feet that are causing pain.

Are insoles good for high arches?

Cushioned insoles can make everyday shoes more comfortable for high arches, because more pressure lands on the heel and the ball of the foot. Choose one with generous cushioning and an arch that fills the gap. If your high arches are painful, custom orthoses from a podiatrist have the strongest evidence.

Should insoles be soft or firm?

A mix of both works best for most people: a firm arch that holds its shape, with softer cushioning on top and under the heel. Very soft insoles flatten quickly and offer little support, while very hard ones can feel harsh. Press the arch with your thumb. It should spring back.

Do insoles really work?

For the right problem, yes. Insoles with arch support and heel cushioning can ease heel pain, aching arches and tired feet, and clinical guidelines recommend them for plantar fasciitis alongside stretching. They won’t change the shape of your feet or fix every problem, so see a podiatrist if your pain doesn’t improve.

How long does it take to get used to new insoles?

Usually about a week. Wear them for a few hours on the first day and add a little more each day, especially if they have firm arch support. Feeling the support is normal. Sharp pain, rubbing or numbness isn’t, and if they still hurt after two weeks, they’re probably not right for you.

Read more from us

Why Runners Need Arch SupportA UK runner’s guide Best Insoles for Work BootsThe complete field guide Best Insoles for Standing All DayFor UK workplaces Plantar Fasciitis in the UKCauses and symptoms

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This article is for general information and isn’t medical advice. Speak to a podiatrist or GP if your feet are painful or changing shape.


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Any more questions?

Are ZakSole insoles suitable for all types of shoes?

Yes, ZakSole insoles are designed to seamlessly fit into a variety of shoe styles, including casual shoes, boots, sneakers, and work footwear, providing comfort and support for any kind of footwear.

How does ZakSole contribute to foot health?

ZakSole insoles are crafted to provide excellent arch support, improve posture, and reduce pressure on the feet. By cushioning key pressure points, they help alleviate common foot problems such as plantar fasciitis and heel pain, contributing to long-term foot health.

Can I use ZakSole insoles for athletic activities?

Absolutely! ZakSole insoles are perfect for athletic activities. They provide excellent shock absorption, reduce foot fatigue, and offer enhanced support during running, walking, or other high-impact sports.

Are ZakSole insoles easy to clean?

ZakSole insoles are made with durable, high-quality materials that last for many months, depending on usage. To ensure they last longer, we recommend cleaning them regularly and replacing them when they start showing signs of wear.

How long do Zaksoles last?

ZakSoles are designed to last6-12 months,depending on daily usage and activity level. For optimal support and cushioning, we recommend replacing them when signs of wear appear.

Should I remove original sole from shoe?

Yes, we recommend removing your shoe’s original insole for the best fit and support. However, some customers prefer to place ZakSoles on top of the original soles for extra cushioning—feel free to choose what’s most comfortable for you!

What if I am a half size?

If you are a half size, we recommend sizing up and trimming the insoles to fit your shoes perfectly. ZakSoles are designed to be easily cut for a customized fit

Will it make my shoes fit tight?

No, Zaksoles are designed to provide comfort and support without constricting your toes. The insoles are crafted to accommodate the natural shape of your foot, ensuring a comfortable fit.

Does it fit wide feet/shoes

Yes!Zak Soles are designed to fit most shoe widths, including wide shoes. The flexible design and trim-to-fit option ensure a comfortable fit for wider feet.

Can I wash them?

Yes,Zak Soles can be cleaned with a damp cloth and mild soap. However, they are not machine washable—air dry only to maintain their durability and support.

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    Anticipate a shipping time of 5–8 business days.
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