9 Best Insoles for Standing All Day, Expert-Recommended and Approved

“Standing all day puts a lot of pressure on the foot and ankle region and most specifically on the calves, plantar fascia, and heel bone,” says Karena Wu, DPT, orthopedic clinical specialist, a board-certified physical therapist and owner of ActiveCare Physical Therapy in New York City and India. Dr. Wu explains that your calf muscle is connected to a fibrous band of tissue called the Achilles tendon that feeds into the plantar fascia. The plantar fascia connects to the bottom of your heel bone.

Insoles can benefit you, but finding the right pair isn't a walk in the park. When choosing insoles, it's important to be mindful of your foot type, the shoes you wear, insole materials, and your goals. To help you find the best options, we spoke with seven experts, including an orthopedic doctor and podiatrist. They shared their recommendations and insights on the best insoles for standing all day. Here are the products we recommend.

• Best for all-day support: Fulton Athletic Insoles With Custom Molding
• Best for high arches: Superfeet All-Purpose Support High Arch Insoles
• Best for flat feet: Valsole Heavy Duty Support Pain Relief Orthotics
• Best for overpronation: PowerStep Pinnacle Maxx Support Insoles
• Best for plantar fasciitis: ProFoot Orthotic Insoles for Plantar Fasciitis
• Best for shock absorption: Currex RunPro Dynamic Insoles
• Best for knee pain: Dr. Scholl's Knee All-Day Pain Relief Orthotics
• Best for neuropathy: WalkHero Plantar Fasciitis Orthotic Insoles With Arch Support
• Best for heel pain: Walkomfy Heavy Duty Support Pain Relief Orthotics

We surveyed several healthcare professionals for their input on what makes a good insole. From there, we compiled a list of top-rated insoles and carefully considered the key specs and features. We accounted for design, material, level of support, arch and heel cushioning, and the size ranges offered for each insole. We selected our top picks based on their ability to provide support, alleviate pain, and fit comfortably in most shoes.

As a former nurse, I found it important to get several perspectives on the benefits or risks of insoles and how they may or may not help with various types of foot pain. We spoke with seven experts across numerous fields, including podiatry, physical therapy, orthopedics, sports medicine, and chiropractic care. After gathering their insights, we compiled a list of the top insoles on the market and carefully considered each based on our experts' recommendations. These are the experts we spoke with:

• Karena Wu, DPT, orthopedic clinical specialist, a board-certified physical therapist and owner of ActiveCare Physical Therapy in New York City and India
• Anna Di, DC, a chiropractor and corrective exercise specialist at UNITY Chiropractic Wellness in New York City
• Rosie Borchert, a certified personal trainer and fitness expert with BarBend
• Michael Masi, DPT, sports doctor and certified personal trainer with Garage Gym Reviews
• Rachana Purohit DPM, a board-certified podiatrist at Summit Health in New Jersey
• Cara Dobbertin, DPT, a physical therapist with Practitionr
• Ben Le Vesconte, training director and running technique specialist at Vivobarefoot

According to Cara Dobbertin, DPT, a physical therapist with Practitionr, you should consider several factors before purchasing insoles. She recommends looking for insoles that provide solid arch support and cushioning, especially under the heel and ball of the foot. It's also important to consider the insole’s material and ensure it is durable enough to withstand daily use.

Wu says insoles can help alleviate some foot pain by providing support and reducing pressure on the foot. “When you stand all day without support, you are reliant on your ligamentous tissues maintaining the bone and joint positions,” she says. “They can get overstretched and weak from the excessive weight of your body plus gravity, so an insole will help with proper soft tissue alignment to reduce the excessive forces transmitted through the tissues.”

Some key factors to consider when buying insoles include:

• Type of Insole There are several types of insoles, including full-length, 3/4 length, and heel inserts. Full-length insoles support the entire foot and are best for those with general discomfort or pain throughout the foot. They help distribute your body weight more evenly to minimize joint and ligament strain. 3/4 length insoles are best for those with discomfort in the heel and arch, while heel inserts offer extra support and stability to the hindfoot (ankle and heel).
• Type of Foot Arch There are three standard arch types: low, neutral, and high. Experts recommend choosing an insole tailored to your specific arch type because it can offer the best support and alignment for your foot. Low arches are flat feet; neutral arches have a slight curve, and high arches have a prominent curve. Your insoles should provide the appropriate level of support based on the shape of your feet.
• Level of Support Insoles should stand up to your body weight and provide support while offloading areas that may require further cushioning and shock absorption, says Dr. Purohit. Look for insoles with multiple layers and different materials. For example, some insoles pair a firm base layer with a softer top layer to provide stability and cushioning.
• Cushioning Di says soft insoles are ideal for less severe conditions like soft tissue sprains, mild injuries, or inflammation like plantar fasciitis. “For people with minor foot pain or injuries, soft or minimal support insoles may be helpful because they leave more room for the muscles to move and strengthen without relying too much on the support of a hard insole,” she explains. However, you should also consider your body weight — those with excess weight may need firmer cushioning to support their feet fully.
• Materials The material impacts durability and effectiveness. Look for materials like EVA (ethylene-vinyl acetate) foam, a lightweight substance that absorbs shock, or TPU (thermoplastic polyurethane), which is known for its flexibility and support. Other materials often used for added cushioning include gel and memory foam.
• Breathability Some insoles have a breathable top layer, like cotton or mesh, that promotes airflow and reduces heat retention. The layer can be especially helpful if your feet sweat or you live in a warm climate. The base layer also plays a role in breathability, with materials like EVA foam being more porous and allowing for better air circulation than traditional foam.

Some doctors recommend insoles — but it depends on who you ask. According to Purohit, most people can benefit from wearing insoles. They may offer “enhanced arch support, proper foot alignment, improved biomechanics, and injury prevention, whether it be from stress, strain, or overuse,” she explains.

While custom-molded orthotics may be more effective than store-bought insoles because of the personalized fit, they can also be expensive and may not be necessary for everyone. “The main thing to keep in mind with over-the-counter insoles is to make sure they aren't too flexible or compress easily with body weight,” Purohit adds. This is counterproductive and can worsen a current injury or create new ones.

According to Di, different medical professionals have varying opinions on insoles. “From my experience, most physical therapists do not recommend them because they believe that relying on insoles can prevent the body from strengthening the muscles and developing the mind-body connection needed for proper foot alignment during walking,” she says.

Ben Le Vesconte, the training director and running technique specialist at Vivobarefoot, says insoles are unlikely to prevent injury in the long term. “They may be beneficial in the short term to aid rehab, but long-term use of insoles can weaken feet and alter mechanics further up the chain, potentially leading to more significant issues.”

That said, custom orthotics can benefit certain conditions, and podiatrists may recommend them for specific foot problems or injuries. Since there's no clear recommendation, it's best to consult a medical professional before purchasing insoles, especially if you have underlying foot pain or discomfort.

A wet test is the most straightforward way to determine your arch type. Follow these steps:

1. Get your feet wet.
2. Step on a piece of paper or cardboard with enough weight for a few seconds.
3. Stand back and look at the footprint.

If you have:

• Low Arches Your entire foot will appear on the paper, leaving hardly any curve between your toes and heel.
• Neutral Arches You'll see about half of your arch defined by the imprint. You will see a slight curve along the inside edge of your foot that connects your toe to your heel.
• High Arches The middle section of your foot won't show up in the print because it's higher off the ground. You'll see a distinct curve along the inside of your foot, connecting your toe and heel.

Keep in mind that this is not a definitive test. The best way to determine your arch type is by visiting a podiatrist or orthopedic specialist who can provide a professional assessment. They may also recommend exercises and stretches to help address the root of your pain or discomfort.

Dr. Dobbertin says that insoles can last anywhere from six months to a year but that heavy use can wear them out faster. “It depends on the quality and how often they’re used,” explains Dobbertin.

Some signs that it's time to replace your insoles include worn-out or flattened cushioning, cracks or breaks in the material, and a noticeable decrease in support or comfort. Sometimes, the top layer will begin peeling off or separating from the rest of the insole, indicating it's time for a replacement.

It's worth noting that changes in your foot shape or size can also affect insoles’ fit and effectiveness. If you've gained or lost weight, have new foot injuries or conditions, or have simply noticed a difference in your gait or posture, it may be time to reassess your insoles.