Everything you need to know about insoles

March 07, 2024

Everything you need to know about insoles

Insoles slide right into your footwear and can make all the difference in how your feet feel at the end of the day. Far from being just another accessory, insoles are a game-changer for anyone looking to boost their foot comfort, performance, and overall health. 

Whether you're dealing with a specific foot condition, looking to upgrade your shoe's comfort level, or aiming to improve your athletic performance, insoles can help. 

What are insoles, and why do you need them?

At their core, insoles are all about improving the relationship between your feet and your shoes.

Here's why you might want to buddy up with a pair:

  • Enhanced foot comfort: They add an extra layer of cushioning that can make your shoes feel tailor-made to your foot. l
  • Arch support: Whether you have high arches, low arches, or something in between, insoles are there to support your foot’s specific shape. 
  • Discomfort relief: From the heel to the ball of the foot, insoles can help alleviate discomfort caused by a wide range of foot conditions.
  • Improved fit: Got a pair of shoes that are a tad too big? Insoles can help create a better fit by filling in the gap. 
  • Increased performance: For athletes, insoles can provide the stability and support needed to push limits.
  • Longevity of shoes: By absorbing some of the impact with each step, insoles can actually help your favorite shoes last longer.
  • Prevention of foot conditions: Regular use of insoles can also help prevent the development of foot conditions over time, keeping you and your feet happy.

How do insoles provide relief from foot pain?

Wondering how a simple insole can turn a pain-filled day into a walk in the park? It's all about targeting the root causes of foot discomfort with a little help from some smart design. Insoles come to the rescue by redistributing pressure, providing targeted support, and enhancing the natural padding of your shoes.


This is the shock absorber of the insole world. By adding an extra layer of cushioning, insoles can soften the impact your feet take with each step. 

This is particularly a game-changer for those dealing with plantar fasciitis or ball of foot pain, where every step without cushioning can feel like walking on pebbles.

Arch support

The right insole can feel like a missing puzzle piece for those with flat feet, high arches, or low arches. It fits just right, providing support that keeps the foot in a more natural position. This can drastically reduce arch discomfort and, in some cases, even soothe knee, hip, and back aches related to poor foot alignment.

Orthotic insoles

These are the heavy hitters when it comes to managing foot pain. Orthotic insoles are designed to correct specific foot abnormalities and alignment issues, including overpronation and supination. They're not just about cushioning, they can restructure your foot's interaction with the ground.

What types of insoles are available?

Not all insoles are created equal, and there's a vast array to choose from depending on your needs. 

Here's a rundown of the types you might encounter:

Orthotic insoles

Orthotic insoles are all about bringing your feet back into balance and are tailored for tricky foot conditions like overpronation, heel spurs, or arch discomfort. They're crafted to correct alignment issues and provide targeted support where your feet need it most, making every step feel just right.

Cushioning insoles

Ideal for those seeking a softer ride, cushioning insoles come in materials like gel, foam, and memory foam. They're great for adding comfort to hard shoes or for activities that put a lot of stress on your feet.

Support insoles

Looking for a middle ground between soft cushioning and firm support for your arch? Support insoles have got your back! (Literally.)

These insoles provide a supportive yet comfortable structure, making them a versatile choice for daily wear, be it in your coveted Kiziks or your Sunday best dress shoes.

Custom orthotics

Sometimes, off-the-shelf options just don't cut it. Custom orthotics step up to the plate for those with specific medical needs or unique foot shapes. These are designed to fit your feet's exact contours and can offer unparalleled support and comfort just for you.  

How do I choose the right insoles for my needs?

It's all about knowing what you need to get through the day comfortably. It’s different for everyone.

Whether it's support for running marathons, navigating through long workdays, or just strolling around town, here's how to select your sole mate:

Foot condition

Start with understanding your feet. Do you have plantar fasciitis that makes the first step in the morning a nightmare? Or flat feet that feel tired after a short walk? Maybe it's a high arch craving more support. Identifying your specific foot condition is step one.

Shoe type

Not all insoles fit every shoe type. Running shoes, dress shoes, work boots, and high heels each have their own insole match. For instance, slim-fit insoles are perfect for dress shoes, while thicker, more cushioned insoles are ideal for work boots.

Desired outcome

What's your endgame? Relief from discomfort, shock absorption, or an improved fit for an oversized shoe? Your goal will guide you toward the right insoles, whether it's cushioning for comfort or orthotic insoles for structural support.

Arch height

Knowing whether you have low, neutral, or high arches will help you choose an insole with the right level of arch support, ensuring your feet aren't just comfortable but also correctly aligned.

Heel cup and metatarsal support

These features are crucial for those needing extra stability or relief from conditions like metatarsalgia. A deep heel cup can help with heel discomfort, while metatarsal support alleviates pressure from the ball of your foot.

Can insoles help with conditions beyond foot pain?

Insoles function like the body's chiropractors. Providing proper alignment starting from the feet can have a domino effect, helping alleviate and manage discomfort in other parts of the body.

  • Knees: Incorrect foot positioning can lead to knee discomfort. Insoles that correct overpronation or supination can reduce stress on the knees by promoting proper leg alignment.
  • Back: Ever thought your back aches could be related to your feet? It can. Supportive insoles can improve posture and spinal alignment, reducing back strain.
  • Hips: Misalignment in the feet can lead to uneven walking patterns, placing extra strain on the hips. The right insoles can help distribute pressure evenly, easing hip discomfort.
  • All-purpose support: Beyond addressing specific pains, some insoles offer all-purpose support, ideal for those with multiple concerns or seeking overall body health improvements.
  • Improper foot alignment: Overpronation and supination don't just affect your feet; they can throw your entire body off balance. Insoles designed to correct these issues can help realign your stance from your toes up to your neck.

By choosing the right insoles, you're investing in foot comfort and taking a holistic step toward better body health.

Tips and tricks for insole longevity

Like any good relationship, the one between you and your insoles needs a little tender loving care (TLC) to keep things fresh and functional. 

Here are some insider tips to ensure your insoles continue to provide the comfort and support you fell in love with—day in and day out.

Regular cleaning is key

Insoles can absorb a lot of sweat, especially after a long day on your feet. Gently washing your insoles with mild soap and warm water can prevent odors and maintain their material’s integrity. 

For Kizik lovers, you'll be pleased to know our hands-free shoes come with removable and washable insoles, making this step a breeze.

Air them out

After a cleaning session—or even just a particularly strenuous day—let your insoles air dry completely before popping them back into your shoes. This not only helps with odor control but also prevents the growth of bacteria.

Rotate for longevity

Just like shoes, insoles can benefit from a break. If you have multiple pairs of insoles, rotating them can give each pair a chance to rest and recover and extend their life.

Check for wear and tear

Every few months, take a moment to inspect your insoles for signs of wear. Look for flattening, tears, or changes in shape. This can be a sign it's time for a replacement.

Match insoles to your activities

Consider having specific insoles for different activities. For instance, thicker, more cushioned insoles for high-impact activities and thinner, more supportive ones for everyday wear. This not only optimizes comfort and effectiveness but also spreads out wear across multiple pairs.

Store properly

Store your insoles in a cool, dry place out of direct sunlight when not in use to prevent material degradation. This is especially important for insoles made of memory foam or gel, which can be sensitive to heat and moisture.

Listen to your feet

Your feet will often tell you if something's off. If you start experiencing discomfort that wasn't there before, it might be time to look at your insoles. 

Maybe they've worn down, or maybe your needs have changed. Either way, staying in tune with your body's signals can help you make timely adjustments.

Seek professional advice when needed

If you're dealing with a specific foot condition or notice significant changes in your foot health, consulting with a podiatrist can provide you with tailored advice on insole care and replacement. They can also confirm whether or not your current insoles are the best option for your needs.

Step forward with confidence

It’s clear that these small but mighty inserts play a pivotal role in our daily comfort and foot health. From cushioning and support to discomfort relief and improved performance, insoles are the foundation we stand on every day. 

And when paired with the innovative design and unmatched comfort of Kiziks, you're not just stepping — you're stepping forward with confidence.

At Kizik, we understand that every detail counts, so our shoes are designed with removable and washable insoles, ensuring you can keep your step fresh and your feet happy, no matter where life takes you. It's our commitment to meet and exceed your expectations, providing a seamless blend of style, convenience, and comfort.

As you embark on your next adventure, remember that the right pair of insoles inside your Kiziks can make all the difference. With Kizik, you're always just a step away from the perfect balance of comfort and innovation. 

Here's to moving forward, one comfortable step at a time.


Prescription Custom Orthotics and Shoe Inserts | Foot Health | Patients | APMA

Plantar fasciitis - Symptoms and causes | Mayo Clinic 

Shock absorption characteristics of running shoes | PCM

Knee Pain | Podiatry diagnosis, assessment & treatment | Podiatrist | Perth 

Pronation vs. Supination: What Is The Difference? | FloTrack 

Written By: Chris Fry

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