If you are a flat feet runner and tried different shoes hoping to relieve pain or improve comfort  new insoles might do the trick. We break how to choose the best insoles for flat feet.

How to Choose the Best Insoles for Flat Feet


Why Are My Feet Sore From Running?

WebMD describes Flat feet as fallen arches. Flat feet can happen to pretty much anyone and is caused by stretched or torn tendons, abnormality from birth, dislocated or broken bones or a nerve problem. Here is a quick diagram of the difference between a fallen/flat arch and a normal arch of the foot.

Runners have purchased shoes specifically designed for flat feet for years (shameless plug - here are our top 5). The biggest reason why these are popular according to JointEssential.com is that the soles inside these shoes have a slightly increased arch support which provides pressure relief.

Here are the insoles for flat feet that I include with links so you can check pricing on Amazon. They come in different styles, colors and shapes.

Do Flat Feet Cause a lot of Pain?

That depends on the person because a lot of people do not find having flat feet as being painful at all while other people do find them very painful because as it can affect their whole leg such as their feet, ankles, lower leg, even their hip and lower backs.

Flat feet can also cause problems with the bones, connective tissues as well as muscles that can be found around and in their feet and flat feet can make the feet roll inwards a lot more than they are intended to (this is known as overpronation). A lot of people who have flat feet go through a lot ofshoes quickly as well as having a lot of leg related injuries.

pain from flat feet

via MacauCentral.com

But I Enjoy Running

If you are a runner who has flat feet and feels pain either during or after a run there are many things you could do to make your feet more comfortable and I would suggest that you begin by looking into the different types of insoles which can relieve the pain of your feet while or after you go for a run.

These insoles are specially designed to offer you different attributes depending on what makes you comfortable. These insoles slightly thicker in the arch area providing extra support for your feet as opposed to the one-size for everyone that you would get with the insoles inside of shoes. Some insoles can be very firm while others can be quite soft and you can use them in all your shoes, not just running shoes because they come in different sizes as well as some of them are used for different routines that you do during your day. The best insoles for flat feet can help with the alignment of your legs as well as to prevent knees and ankle injuries

How Can Insoles Help Me?

Some insoles can be used for everyday wear besides running such as walking and even sitting because while you are relaxing they are working to try to fix your flat feet but I will focus on the ones that have to do with running.

According to Jeff Rizzo of Rizknow YouTube channel, insoles can also make your running shoes more comfortable as well as help you with making your arch better (a difference between isolates for flat feet compared to those for feet that have arches). They can improve your performance by helping you run longer and adjust your stride and you will get more miles out of your running shoes.

What Do I Look For When Choosing Insoles?

Having a quick conversation with a podiatrist may help you decide which insoles would be the best for you. If you are familiar with flat feet, the insoles listed below should help you with the support needed. Be sure to check the sizes of the insoles. Also, pay attention to if they are easy to clean and if they are able to mold to your feet as well as prize of the certain insoles that you can find. Road Runner Sports is having a pretty good sale on everything which include custom insoles.

What Are The Options for Insoles?

As Jeff Rizzo pointed out, normal store brought running shoes have insoles already in them but because the shoes are designed with everyone in mind these insoles may not suit everyone’s feet. The insoles that are found inside the store brought running shoes are cheaper as well as thinner compare to the ones that you can buy over the counter. All types of Insoles are made out of different material and are therefore thicker than the standard found in store brought running shoes.

The 5 Best Insoles for Flat Feet

Stride Insoles by Tread Labs

Tread Labs gives us Stride Insoles have a lot of good features that can suit many types of feet because Stride Insoles comes in four different arch heights so that different people who have different levels of their flat feet are able to find a fit that is comfortable from them and can therefore keep them running for longer hours.

Stride Insoles by Tread Labs also have PURE antimicrobial treatment which is able to kill a high percentage of bacteria (99.9 percent) as well as having biomechanical support which means that it can give you firmness and comfort for long distances or running and the Stride Insoles by Tread also has a deep heel cup so that you can get more cushioning for your feet so they can stay comfortable for longer, the whole point of the design with the foams and the cushioning is to keep you running for as long a time as you can without sore feet.

Unlike the insoles mentioned before such as the Superfeet Green as well as the DK Signature Edition for Sole Insoles, the Stride Insoles by Tread Labs are able to slide perfectly into a lot of different types of shoes and can mold to suit your feet.


Since the Stride Insoles by Tread Labs have top covers that can be replaced because this can help them stay fresher for a long time period and not to smell but a slight, possible downside is that the replacement top covers maybe difficult to find or become out of stock, I know this seems petty and it can be frustrating.

What separates Aline from other insoles is their technology patents. Is that they have seven U.S technology patents on our products. These patents are aimed to promote natural biomechanical movement within to increase comfort and performance. Currently, they have hundreds of professional and Olympic athlete using our products to achieve optimal performance in their sport.

Most runner who use ALINE Insoles choose the ALINE Active insole, because of it's unique foot suspension system. The foot suspension system works with the foot's natural movement patterns to create a 'preferred path of motion'. In-turn, allowing them to train and compete for longer, in comfort. 


A little on the pricey side but 100% worth it! 

ALINE Active review

One of the best insoles for flat feet is the Low-Arch model of Sof Sole Fit which comes in different designs and bright colors. They are designed for those people who are very active and these insoles have an anatomical nylon plate in them as well as having a lot of foam in them (65 Durometer in the heel/ arch area and 40 Durometer in the forefoot). They are firm so that your foot does not roll inward while you run and this can make them quite durable.

Sof Sole Men's High Arch, Grey, Women's 13-14/Men's 11-12
650 Reviews
Sof Sole Men's High Arch, Grey, Women's 13-14/Men's 11-12
  • High-arch support orthotic insoles for men and women; improves footwear fit, performance, and comfort
  • Full-length, removable foam shoe insole has a 3.3cm arch height for supporting high arches
  • Reinforced nylon plate supports the arch and heel, and promotes anatomical alignment; deep heel cup stabilizes foot


Although these are one of the best insoles for flat feet they are also a little pricey when you compare to the other types of insoles that are out there. These insoles also have a limited size range to choose from.

This particular insoles is made out of a number of materials such as carbon fiber, wool, Memory Cloud memory foam (which can shape to the design of your foot to give you as much comfort as possible high impact foam and many others as well as being great for very sensitive feet and they are thin while looking good in different colors. They have a heel cup which is designed to absorb the impact of running and walking so that your heels are not in pain. I like these because of the memory foams ability to shape to my feet.

Superfeet BLACK, Thin Insoles for Orthotic Support in Tight Shoes, Dress and Athletic Footwear, Unisex, Black, X-Small/B: 4.5-6 Wmns/2.5-4 Juniors
1,243 Reviews
Superfeet BLACK, Thin Insoles for Orthotic Support in Tight Shoes, Dress and Athletic Footwear, Unisex, Black, X-Small/B: 4.5-6 Wmns/2.5-4 Juniors
  • Low-arched insole for light support
  • Fits most footwear, even tight-fitting styles
  • For common foot pain, arch pain, heel pain & plantar fasciitis

Superfeet Black Theraputic Support not only has Memory Cloud memory foam but it also has other types of foams such as polyurethane foam middle layer which is what makes the insole comfortable and gives support and it has a durable bottom layer which also gives your feet support but more importantly maintains the shape of your feet .


They are also on the higher price side and if you are into style and design than maybe the Low-Arch model of Sof Sole Fit would be a better option for you.

One of the best insoles for flat feet also comes from the same company as Superfeet Black Theraputic Support and that is Superfeet Green and it has a closed cell foam that can mold to your shoes are well as to your feet which can help stop injuries.

Superfeet Green also has ESS which stand for Encapsulating Stabilizer System which is want gives your feet proper support as well as help aligns them regardless which shoes you decide to put your Superfeet Green in and this can stop you being uncomfortable in your shoes while you run as well as to decrease pain. Superfeet Green knows that the first connect of your feet to the floor is through you heel so it has added a deep heel cup that absorbs this shock as well as adding stability to the foot and providing cushioning for your feet.

Superfeet GREEN Full Length Insole, Green, Large E: 10.5 - 12 US Womens / 9.5 - 11 US Mens
6,398 Reviews
Superfeet GREEN Full Length Insole, Green, Large E: 10.5 - 12 US Womens / 9.5 - 11 US Mens
  • DEEP HEEL CUP - Superfeets widest and deepest heel cup that offers maximum support and positions the soft tissue to help with natural shock absorption
  • BIOMECHANICAL SHAPE. Durable construction
  • ODOR-CONTROL COATING - All natural coating that eliminates odor-causing bacteria Closed-cell foam supports and cushions the foot for long lasting comfort


Superfeet Green like DK Signature Edition for Sole Insoles have the same issue of maybe not being able to fit in your shoes because Superfeet Green has a thickness of 3.75 mm as well as 8 mm in their front part. However, Superfeet Black Theraputic Support is thinner and can fit in your shoes.

Durability of Insoles for Flat Feet

A lot of the best insoles for flat feet are quite durable not only because they are made out of firm materials that can make them quite rigid but they are designed to stand the wear and tear of running as well as other types of exercises and a lot of these insoles have material that is breathable for your feet as well the ability to absorb shocks from the impact of running. The firmer the material that is in the insoles can mean that the insoles can last for a long time; an example can be the Low-Arch model of Sof Sole Fit. Depending on how long and how often you wear them really depends on how long they will last. The current pair I have in my running shoes have lasted a little over a year with no issues.


Because there are so many iinsoles to choose from it can be easy to forget what you should be looking for so I will remind you of the three basic things you should be thinking about while you are shopping: if the insoles feel comfortable on your feet, are the insoles able to relieve your pain that you could feel in your knees and ankles and help you stop any more injuries as well as to help with you flat feet; will the isolates make your running performance better and more often.


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Last update on 2018-12-19 / Affiliate links / Images from Amazon Product Advertising API