What are Shoe Insoles and Do You Need Them?

Struggling with sore, tired feet and wondering what is the insole of a shoe—and how it might help you? You’re not alone—and you’re in the right place. Whether you’re new to the world of insoles or searching for the perfect fit, we’ll help you find the support your feet are asking for.

Here’s the truth: shoe insoles can make a real difference. From easing heel pain to boosting all-day comfort, the right pair offers cushion, shock absorption, and targeted support where it matters most.

But not all insoles are created equal. In this guide, we’ll walk you through what insoles actually are, how they work, and how to choose the best ones for your feet, your shoes, and your lifestyle—so you can get back to doing what you love, without foot pain holding you back.

What are Shoe Insoles?

First things first: what’s an insole? A shoe’s insole, or footbed, is the layer of a shoe that touches the soles of your feet. Sometimes insoles come built into a shoe’s base, but many insoles are removable and provide added support, cushion, and shock absorption.

Shoe insoles got their start as early as 1200 BCE when humans used some of the first cushioning in their shoes. In 1865, the first modern use of shoe inserts began when Everett H. Dunbar engineered leather "lifts" to provide some of the first arch support.

Today, the majority of insoles that come with shoes (yes, even from expensive brands!) are thin, flimsy, and don’t support the heel and arch in optimal ways—especially for those with foot pain.

That’s why many turn to after-market inserts or orthotics, designed to offer more robust support. These more specialized insoles use high-quality materials, such as polyurethane or EVA foam, that form to your unique foot shape and give you incredible support and shock absorption.

Categories of Insoles

Shoe insoles can be anything from the cheap inserts in your impulse-buy sneakers to high-quality orthotic shoe inserts that can cost upwards of $200 a pair.

They’re made from a wide variety of materials, lengths, and depths—and many are even tailored to specific activities or foot pain conditions.

So, what are insoles in shoes by category? Let’s take a peek at a few common options:

• Gel Insoles: The most inexpensive, widely available shoe insoles are gel insoles or inserts. In fact, you can buy many of them for affordable prices at local drugstores. Some gel insoles have the option to “stick” them into open-toed shoes, so they are an effective option to wear in dress shoes or sandals where larger insoles aren’t an option.
• Foam Insoles: Foam insoles are some of the most common types of shoe insoles. Perfect for athletic activities or sneakers, foam insoles can deliver added shock absorption, rebounding energy, and comfort for physical activity.
• Hiking Insoles: Hiking insoles are made with more robust support, often leveraging stiffer cork materials to keep feet steady on tricky terrain. You’ll want an insole that can help keep you feeling grounded while still providing enough cushion to absorb shock.
• Custom Orthotics: Custom orthotics are support insoles that are built uniquely for the individual. Often used by people with specific needs or foot pain conditions, custom orthotics can bring targeted, personalized pain relief.

Materials Used in Insoles

What is the insole of a shoe made of? As we dive deeper into shoe insoles, let’s take a peek at the most commonly used materials.

Some common shoe insole materials include gel, foam, leather, and cork. Let’s take a peek at the advantages of each:

Gel

One of the most inexpensive, convenient options of the bunch, gel insoles are commonly sold at local drug stores and supermarkets. Perfect for open-toed or dress shoes, gel insoles can take the edge off of flat shoes by adding a layer of cushioned comfort.

Foam

Foam insoles are some of the most common shoe insoles, especially popular in athletic or running shoes. Foam insoles are highly cushioned and offer responsiveness and shock absorption for athletic activities or long days on your feet.

Leather

A classic material for insoles, leather offers durability, a soft feel on your feet, and natural breathability. While they do not usually offer the cushion or responsiveness of foam, leather insoles can be a great addition to add longevity and comfort to your work or everyday shoes.

Cork

Lightweight, durable, and eco-friendly, cork insoles can form to your feet over time and offer a level of stiffness and durability that can work well in hiking or other activewear shoes. They are also moisture-wicking and antimicrobial, helping to keep sweat and stink at bay.

Top Benefits of Wearing Shoe Insoles

If you’ve ever found yourself counting down the minutes until you can kick your shoes off after a long day, you’re not alone. The average American takes between 3,000 and 4,000 steps per day—and if you're extra active, that number can climb to 8,000 to 10,000. That’s a lot of impact on your feet.

Whether you're logging steps at work, heading to the gym, or just trying to stay moving, the right shoe insoles can make a big difference.

Here’s a quick peek at what they can do for you:

• Help relieve foot pain, from plantar fasciitis to tired arches
• Improve comfort by absorbing shock and reducing pressure
• Support better posture and alignment for full-body benefits
• Extend the life of your shoes by reducing daily wear and tear
• Offer targeted support based on your arch type, foot shape, and activity level

Now let’s take a closer look at the key benefits of insoles below.

Enhanced Comfort

Comfort is key when standing for long hours on your feet at work, at home, or in the gym. A lack of comfort can quickly discourage even the most motivated of workers or athletes.

Many insoles are also designed to match your specific foot shape, arch height, or activity level—so you get targeted comfort where you need it most.

Pain Relief

If you have plantar fasciitis or heel pain, it’s smart to choose an insole with a deep heel cup, plenty of heel cushioning, and solid arch support. These features help improve alignment, distribute pressure more evenly, and relieve pain at the source—making them must-haves in the best insoles for plantar fasciitis. By cradling the natural shape of the heel and supporting the arch, these insoles can make a big difference in how your feet feel day to day.

For those experiencing arthritis, you’ll want a cushioned shoe insole or orthotic that allows an even distribution of weight to relieve pressure on achy joints and muscles.

Lastly, other foot pain conditions, such as bunions, heel spurs, flat feet, and more can experience pain relief from the use of the right shoe insole. Shoe insoles can even help relieve knee pain and back pain, since foot pain can lead to radiating pain up the body.

Better Alignment and Posture

It’s crucial to wear the proper footwear and shoe insoles to help keep our bodies as healthy and aligned as possible. Improper shoes or insoles can kill your feet and wreak havoc on alignment and posture.

Choose a shoe or insole that features a deep heel cup and plenty of arch support and cushion to help keep your body aligned from the ground up. Proper spinal alignment can also reduce strain on our knees and back, leading to overall healthier bodies.

Increased Shoe Lifespan

Many quality shoes are not cheap, so it’s smart to try to prolong a shoe’s life in practical ways. One of those? Using high-quality insoles.

Shoe insoles can help increase shoe lifespan since they help absorb shock and therefore take pressure off the shoe from having to do it all.

While it’s still important to replace your footwear at regular intervals (podiatrists recommend every 300–500 miles or 6 months to a year), wearing high-quality insoles can help them last that extra mile and save you a little extra money in the process.

Do You Need Shoe Insoles?

Many of today’s sneakers already come with shoe insoles, so you might be thinking—why would I need to buy other shoe insoles?

As we’ve mentioned, many of today’s built-in shoe insoles are flat and flimsy and do very little to support the feet long term.

Let’s look at a few signs you might benefit from high-quality shoe insoles:

Signs You Might Need Insoles

Foot Pain or Discomfort

If you have nagging aches or pains in your feet, knees, hips, or back, you might benefit from shoe insoles. One of the most common foot pain ailments is plantar fasciitis, which requires added heel and arch support for long-term pain maintenance.

Existing Foot Conditions

Unique foot shapes or existing foot conditions are other risk factors for foot pain and therefore could benefit from shoe insoles. Flat feet, high arches, bunions, plantar fasciitis, arthritis, or other conditions could each benefit from the added support and cushion from shoe insoles.

Active Lifestyle

If you lead an active lifestyle or regularly play sports, shoe insoles could be for you. Active individuals may need increased shock absorption and support in their shoes to keep their joints, muscles, and connective tissue happy and healthy.

Occupational Needs

On your feet all day on the job? Chances are you’ve dealt with some unwelcome foot discomfort. Anyone who stands or walks for hours every day could benefit from shoe insoles to give their feet the necessary support and cushion to last all shift long.

Assessment Tools

The paper test is a quick self-assessment you can do in the comfort of your home to discover your arch type.

1. Grab a clean white piece of paper and wet your foot in some water.
2. Step your damp foot onto the paper and put your whole weight on that leg.
3. Step off to reveal your unique footprint.

A high arch will have only a thin line on the outer edge, while a low arch will show most of the sole of the foot on the paper. A neutral arch will be the happy medium in between.

For a more robust personal foot evaluation, we recommend visiting a podiatrist or orthopedist. They will be able to diagnose any foot conditions and recommend specific shoe insoles that are right for your foot type.

Types of Shoe Insoles

Now that you’ve learned more about shoe insoles and inserts, which type is right for you? From basic over-the-counter options to more specialized orthotics, there’s a wide variety of shoe insoles to meet your individualized needs.

Over-the-Counter Insoles

Over-the-counter insoles—say purchased at your local drug store or supermarket—can be an easy, convenient solution for added foot comfort.

Available in gel, foam, and either half-length or full-length, over-the-counter shoe inserts can get the job done for some. For instance, gel inserts in a pair of heels or leather insoles in a pair of hiking boots can bring an extra layer of comfort and stamina for long hours on your feet.

That said, the limitation of over-the-counter insoles is that they are often made in a one-type-fits-all way. While they may be able to address basic needs of the general public, they usually aren’t as well-suited for specific needs based on foot type or activity.

Custom Orthotics

Custom orthotic insoles can be a great choice for those with specific foot pain conditions—especially those who have tried other options without success.

To get a pair of custom orthotics, you typically must first visit a podiatrist or orthopedic specialist who can give you a prescription. You’ll then get a customized mold of your foot made so the insole can be designed uniquely to your foot and support needs.

Specialty Insoles

Sport-Specific

Are you a runner, hiker, pickleball player, or other athlete? There's likely an insole for you. Most sports-specific insoles will feature extra cushioning or support where you need it most. For instance, runners might have extra cushion at the heel and forefoot while pickleball players might have more lateral support for the side-to-side bursts of movement.

Work-Specific

For those hard-working heroes who are on their feet all day for their jobs—think retail workers, servers, healthcare professionals, and warehouse workers—you need added support and stability to make long days on your feet easier. Shoe insoles for workers may offer increased responsive cushioning and lateral support for stable, confident steps all day.

Medical Needs

Do you have a specific foot or medical condition? Look for shoe insoles that specialize in unique conditions, such as diabetes, arthritis, neuropathy, or plantar fasciitis. For truly unique medical circumstances, your doctor may recommend custom orthotics.

How to Choose the Right Insoles

Memory foam has gotten a lot of attention in the past decade or so, but when it comes to shoe inserts, it’s typically not the best option for our feet. Memory foam insoles tend to “sink and stay” instead of rebounding. That means they can actually make foot pain worse over time.

Instead, it’s best to choose insoles with responsive foams that can absorb impact and help you rebound to your next step with more ease. Here are a few things you can consider before buying your next pair of shoe insoles.

Factors to Consider

Sizing

First, it’s crucial to make sure you order the correct size of shoe insoles.

So what is the insole measurement of a shoe? And what is the insole length of a shoe? Glad you asked. Shoe insoles should measure about 1–1.5cm longer than your foot length to make sure your feet can lay flat and don’t risk moving around in your shoe.

Many insoles can be cut to perfectly fit the shoe you place them in. We recommend first trying to insert them, then cutting them little by little until they are just able to fit snugly in the shoe without movement.

Foot Type and Arch Support

Your foot type and arch height will be key factors in choosing the right shoe insoles for your feet. Low arches or flat feet may need more even cushion throughout, while high arches may need more pronounced arch support to hug the height of their arch.

Activity Level

Do you need your insoles for everyday wear or specific sports or activities? They’ve got an insole for that. Whether you want the evenly spaced cushion for everyday walking or more targeted cushion and rebound for running or sports, be sure to buy insoles for exactly what you need them for.

Shoe Type

Not all insoles will work for every shoe. High heels and sandals will not be able to accommodate a larger, full-length insole, whereas hiking shoes should have robust support and cushioning and stiffness for stability and comfort on the trail. Choose a half insole or stick-on gel insoles for sandals or dress shoes and save the heavy-duty insoles for your favorite sneakers or hikers.

Tips for Trying Out and Testing Insoles

Once you’ve chosen a shoe insole, it’s time to make sure it’s right for you.

Ensure the Right Fit. If you’re at all unsure on size, it’s best to choose a size that’s slightly too big rather than too small. You can always cut shoe insoles to size, but you can’t make too-small insoles bigger. An insole should fit flat and snugly inside a shoe without any movement.

Give Em’ Time. Give your insoles time to adjust to your feet. Many foams or cork materials form to your feet over time, so wearing them a few hours at a time at first can help you decide if they’re right for you.

Make Sure They’re Comfy. Finally, be sure you don’t feel any lumps, bumps, or hot spots on any area of your foot. An insole should not cause pain or discomfort and should gently hug and form to your foot as you put weight on it.

How to Properly Use and Maintain Insoles

To keep your shoe insoles in tip-top shape and help them last as long as possible, here are a few tips to keep them looking, feeling—and smelling—fresh.

Airing Out Insoles

To help keep insoles dry and fresh, it’s important to remove and dry out your insoles from time to time, especially after heavy use. Just be sure to keep away from direct sunlight, as this can prematurely break down materials.

Cleaning and Care Tips

To clean your foam or gel insoles, you can remove them from your shoes, brush debris off, wash with gentle soap and water, and allow them to air dry.

To clean leather insoles, clean them with a damp rag or baking soda but do not fully submerge them in water.

Keep your insoles in the best condition by regularly airing them out, alternating shoes, and cleaning them.

When to Replace Your Insoles

Even with the best care, you’ll need to replace your insoles regularly for the best performance.

It may be time to replace your insoles if you feel a sense that your feet are “bottoming out” in your shoes or if you see the materials develop holes or tears.

In general, it’s smart to replace insoles every 6 months to 1 year to maintain the best support possible.

Common Myths About Insoles

We’re here to separate fact from fiction and debunk some of the most common myths surrounding shoe insoles.

Myth 1: Insoles are only for people with foot problems

Fact: High-quality shoe insoles can benefit everyone. Whether you lead an active lifestyle, are on your feet all day at your job or at home, or have naturally high or low arches, shoe insoles can keep your feet happier and healthier.

Myth 2: All insoles are the same

Fact: All insoles have differences in design and purpose. As we’ve learned, shoe insoles are designed for a wide variety of uses and foot types. They can also be made from various materials, affecting what they may be best suited for. It’s important to choose the right insole for your foot type and activity level.

Myth 3: Insoles make shoes tighter and uncomfortable

Fact: Proper shoe insole fit and selection can prevent this issue. Shoe insoles can come in a wide variety of depths, so choosing the right insole depth for your shoe type can help avoid any fit issues. Choose a shallower depth for heels and sandals and a thicker depth for more forgiving sneakers or hiking boots.

Ultimate Support and Comfort With KURU

As you’ve seen, shoe insoles or orthotics can have a positive impact on the comfort, support, and overall health of your feet. We hope you can now confidently answer the question, “What is the insole of a shoe?” If not, we’ve got FAQs for that. Wink.

As we’ve learned, not all insoles are created equal, and it’s crucial to pick the right insole for your feet.

At KURU, we go above and beyond insoles and create the entire shoe for foot pain relief. Our shoes are shaped like your feet at every layer and feature patented heel technology, shock-absorbing cushion, and ultra-supportive insoles.

We believe health starts with heel, which is why we build dynamically flexing heel tech into every pair. Our ULTIMATE INSOLES feature a deep heel cup, dual-density arch support, and responsive foams that keep you lasting on your feet all day long with less pain.

Looking for relief from heel pain or overpronation? Try QUANTUM 2—it’s a fan favorite for its structured support and generous cushioning. Dealing with arch pain or plantar fasciitis? ATOM 2 delivers targeted arch support and stability to help you move through your day with more ease and less discomfort.

In fact, many of our customers have found they no longer need to wear orthotics with KURU shoes. That said, if you have a specific health condition that requires orthotics, our ULTIMATE INSOLES are removable so that you can use custom orthotics if needed.

KURU’s women’s shoes for pain relief are like nothing else on the market. Built with patented KURUSOLE technology that dynamically flexes to hug and protect your heels, plus high-quality insoles in every pair, you’ll get an all-in-one pain relief solution without having to buy expensive after-market shoe insoles. Here’s to Pain Relief Beyond Belief.

Sourcing

• The Importance of Shoe Insoles for Foot Health, AliMed
• The effectiveness of shoe insoles for the prevention and treatment of low back pain: a systematic review and meta-analysis of randomised controlled trials, National Library of Medicine
• The Origins And Evolution of Orthotics: How Ergonomic Footwear Began, Thompson Health Services
• How Custom Orthotics May Help Those With Arthritis in the Feet, PodiatryInc.com
• How to Care for Your Insoles, Insoles.com

About Us

At KURU, we're on a mission to help you Heel Better™ with footwear technology designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve received more than 39,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them get back to doing what they love.

For all media inquiries, please contact us at pr@kurufootwear.com.