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You’ve just bought a new pair of insoles, and you’re excited to finally get rid of foot pain for good. Your insoles will bring you a whole new level of comfort  and support. Take care of them, and they’ll take care of your feet for a long time.

But how exactly do you take care of insoles?

How Long Do Insoles Last?

Insoles aren’t as heavy-duty as orthotics, so they won’t last quite as long. But here’s the good news: insoles are relatively inexpensive to replace. You can still prolong their life by taking care of them.

Generally, insoles will last about six months before needing to be replaced. That’s a pretty good amount of time considering the cost of the average insole. You’ll only need to replace them twice a year.

How to Clean Your Insoles

How and when should you clean your insoles? Timing will depend on your personal preference, but I generally recommend cleaning once per week if you use them daily. Of course, if you use them less-often, you may not need to clean them this often. Once every two or three weeks may suffice if you only use your insoles a few times a week.

What’s the safest way to clean your insoles?

• Create a solution of lukewarm water and mild detergent. Avoid using harsh cleaners, as they can erode or damage the insole material.
• You don’t want to soak the insoles in your cleaning solution. Instead, dip a sponge in the solution, and clean your insoles this way. Only apply as much pressure as needed to remove dirt and grime.
• For stubborn spots, you can use a soft-bristled brush to gently scrub the spot.
• Once you’re done cleaning, make sure that you get rid of all excess water.
• Allow the insoles to air-dry in a well-ventilated area. If you clean them at night, they should be dry and ready for use in the morning.
• Do not wear insoles that are still wet or damp. They won’t work as well, and you could potentially damage the material.

Can You Soak Insoles in Water?

For the most part, insoles really don’t like water. You may be able to wear them on a rainy day and allow them to dry overnight, but you don’t want to soak them in water if you’re cleaning them.

The amount of water your insoles can tolerate will really depend on their material. Most of the insoles sold on the market today have fabric or foam components. Water can easily damage both of these materials.

If your shoes get water-logged, you’ll want to remove your insoles as quickly as possible and use a clean cloth to soak up as much water as possible. And remember to avoid soaking your insoles when you clean them.

Can You Put Your Insoles in the Washing Machine and Dryer?

Having to take the time to clean your insoles by hand may seem tedious and time-consuming. It would be easier if you could just toss your insoles into the washing machine and dryer. But is it safe to do that?

That really depends on the insoles.

Some brands say that it’s okay to wash their insoles in a washing machine, while others recommend washing by hand. Fortunately, all insoles come with cleaning and care instructions, so you won’t be left guessing.

Even if the brand says that you can wash the insoles in a washing machine, I still recommend doing it by hand. Hand-washing is much gentler, and it will help prolong the life of your insoles.

How Do You Know When It’s Time to Replace Your Insoles?

Even with the best possible care, you’ll still need to replace your insoles eventually. How do you know when it’s time to finally toss your old insoles into the trash and buy new ones?

The first thing you need to consider is time. When did you buy the insoles? I highly recommend keeping track of your purchase date or setting a reminder on your phone for six months.

Second, you need to consider the feel of the insoles. Time is only one factor when deciding when to replace your insoles. If you’ve only had your insoles for a month but you’re starting to feel pain and discomfort again, it may be time to get new ones. If your insoles are wearing out prematurely, it may be time to try a new brand or insole type.

Should You Choose Customized Orthotics or Over-the-Counter Insoles?

If you find that your insoles wear out easily or don’t give you the level of support you need, you may be wondering whether it would be better to buy orthotics. The answer will ultimately depend on why you’re buying inserts in the first place.

If you have foot pain caused by a medical condition , custom orthotics may be a better solution for you.

Orthotics are also ideal for athletes who have unique needs.

If you want a more advanced insole, heat-molded ones are the best option. These insoles actually conform to the shape of your foot without having to worry about trimming or altering the size or shape.

But they’ll cost you quite a bit of money – up to $600.

On the plus side, heat-molded insoles will last about five years. They really do offer good value for the money.

Over-the-counter insoles don’t address any particular foot issue. They simply offer extra comfort and support to make your shoes more comfortable. On a bright note, they only cost $20-$50, and they’ll last about six months.

If you need to address a specific foot issue or improve your athletic performance, you may be better off getting a pair of custom orthotics. Custom orthotics will address the root cause of the problem. However, if you’re simply looking for something to alleviate general foot pain and discomfort, insoles are a great, cost-effective solution.

Taking care of your insoles will help them last longer and perform better. Take the time to clean them regularly, and make sure that you let them dry completely before wearing them again.

Link to article on why everyone needs insoles [RE1]

Link to article on medical conditions that insoles could help with [RE2]

Did you know that only 60% of the world’s population has what we’d call “perfect feet?” Most of have less-than-perfect arches. They’re either too low, or too high. Over time, these arch issues can lead to some uncomfortable foot problems – like pain, calluses and plantar fasciitis.

Neutral arches (i.e. perfect feet) distribute your weight and pressure evenly so that no part of your foot is overburdened.

High arches are a different story. If you were to take an imprint of your high arches, you’d see that most of the weight and pressure is distributed between the ball of your foot and your heels. The arches experience virtually no pressure or shock.

As you can imagine, having all of that pressure on the ball and heel of your foot will cause pain.

What can you do to ease this pain and soreness? Sure, you can soak your feet in warm water with Epsom salt, but the relief is only temporary. The better option is to take steps to prevent the pain in the first place. That’s where shoe inserts  and orthotics come into play.

What Type of Arch Do You Have?

Before you run out and buy insoles for high arches, you need to make sure that you actually have high arches. If you don’t and you buy insoles for people with high arches, you’ll do more harm than good to your feet.

How can you tell what type of arch you have? One of the best ways is to perform what’s called a “wet test.”

For this test, you’ll need a piece of cardboard that’s long and wide enough to accommodate your entire foot.

• Fill a bathtub or basin with water, and place the cardboard nearby. You don’t need a lot of water – just enough to soak your feet. Make sure that your entire foot is immersed in the water.
• Step onto the cardboard with your wet foot, making sure that you’re applying a normal amount of pressure.

The imprint on the cardboard will tell you what type of arch you have.

Arch Types: Low, Neutral and High

There are three types of arches: low, neutral and high.

Let’s talk about each arch type in-depth, so you can properly analyze your imprint.

Low Arch, or Flat Foot

People with flat feet have very little arch definition. Their feet are flexible, but the arch sits very low to the ground.

Your imprint will show almost your entire foot.

Because these arches are more flexible, they tend to roll inwards (overpronation). They’re also more susceptible to arch pain, heel pain and plantar fasciitis.

About 20% of people in the world have flat feet, so you’re not alone. The best way to prevent pain and other foot issues is to wear insoles for flat feet.

Neutral Arch, or Medium Arch

People with a neutral, or medium, arch have biomechanically efficient feet. The arch is defined, and their feet are moderately flexible.

Your imprint will show a well-defined rearfoot and forefoot with half of your arch area.

Even people with a neutral arch are susceptible to foot problems, like pain and metatarsalgia, especially if they wear the wrong footwear.

People with neutral arches can still benefit from wearing insoles . Look for ones that offer arch support, shock absorption and cushioning.

High Arch

People with high arches have very rigid feet with a well-defined arch that sits high from the floor.

Your imprint will show mostly your heel and ball of your foot with little in the arch area.

High arches can cause heel pain, plantar fasciitis, metatarsalgia, arch strain, claw toes, calluses and other foot problems. Whenever you walk or run, your feet absorb most of the shock and impact. If you have high arches, you have less surface area to absorb that impact. The bulk of the pressure goes to your rearfoot and forefoot.

About 20% of the world’s population has high arches, so you’re not alone. The right orthotics or insoles can help prevent pain. Look for insoles with good arch support, like MindInSole  inserts, and strong cushioning.

Common High Arch Foot Problems

Pain is a common problem in people with high arches. You may get arch pain when you’re walking, running or even standing for too long.

You see, high arches put extra stress on your midfoot bones (metatarsals) because most of your weight is on the ball of your foot.

People with high arches may also have:

• Corns and calluses on the heel, ball or side of the foot
• Tight calf muscles
• Arch stiffness and inflexibility

Supination is usually the cause of arch pain if you have high arches. Supination can put too much pressure on the muscles and joints in your foot, leg and ankle.

If supination is causing your arch pain, it may also be causing:

• Knee pain
• Iliotibial (IT) band pain
• Plantar fasciitis
• Achilles tendonitis

People with severe supination are more likely to have heel spurs, ankle sprains and stress fractures.

Supination is one of the most common causes of high arch foot problems.

What to Look for When Choosing a High-Arch Insole

What type of insoles should you buy if you have high arches?

Arch Support

First and most importantly, you need to make sure that the insole has adequate arch support. Look for insoles that have rigid support to keep your foot properly positioned at all times. These might feel a little stiff at first, but you’ll get used to wearing them. The relief is worth the little bit of discomfort you’ll experience.

Cushioning

Feet with high arches need more cushioning along the ball and heel to absorb some of the shock and impact from walking and running.

Having extra cushioning in these areas may mean having to use a bulkier insole, but the trade-off is having less foot pain.

Full-Length

Because you’ll need extra cushioning in the heel and ball areas of the foot, you’ll want to make sure that you use full-length insoles. If you buy 3/4-length insoles, you won’t get all of the cushioning and support you need to prevent pain and discomfort.

A friend of mine asked me about the insoles I wear. She had been having issues with pain and some discomfort in her heels. Because I had been wearing insoles for years, I expected her to know just as much as I do about them. I mean, they completely transformed the way I walk – literally. I assumed that she – and everyone else – knew all about insoles and how they work.

As it turns out, I was wrong. I thought it would be helpful to put together a list of FAQs (frequently asked questions) and answer as many questions as I could.

Can I Wear Insoles for Non-Medical Reasons?

People buy and wear insoles for a variety of reasons, such as:

• Pronation issues
• Plantar fasciitis
• Ball-of-foot pain
• Morton’s Neuroma

Some people wear insoles because they’re on their feet all day at work and need the extra cushioning and relief.

But you can wear insoles for non-medical reasons, too. Maybe you want to add some height (insoles can add an inch or two to your height), or maybe you just want your shoes to be more comfortable. If you wear high-heeled shoes, insoles can improve your stability, cushion your feet and provide much-needed support.

Some foot conditions, like minor foot injuries and plantar fasciitis can actually be prevented by just adding insoles to your shoes.

What Size Insoles Should I Buy?

Whenever I talk to people about insoles, the first question they ask is: What size should I buy?

Insoles are typically sold in size ranges. When you open the package, you’ll see lines or ridges for each size. These are guide lines for trimming. Yes, you’ll need to trim your insoles with scissors to fit your shoes. Although this does add an extra step, this design allows insoles to be sold on-the-cheap, and it actually allows for a more customized fit in the long-run.

If your shoe size falls in between two different size ranges, it’s best to buy the bigger size.

You don’t want to skip the trimming step if you’re buying full-size insoles. Trimming off the extra material will ensure that the insole fits properly in your shoes and will cover your foot entirely.

If you’re buying 3/4-length insoles, you won’t have to do any trimming. These are sold to fit, so there’s no cutting involved.

What are Insoles Made Of?

Insoles can be made from a wide variety of materials. Foam and gel are the two most popular materials, but you’ll also find some that are made of cork or leather.

Foam is so popular because it provides cushioning, pressure relief and support all while conforming to your foot’s natural shape. When designed properly, foam can also give you rigid arch support.

Gel is ideal for shock absorption, which is why they’re often found in athletic-focused insoles.

You’ll find a lot of insoles that are made of both foam and gel.

Cork provides both support and cushioning. Leather feels nice on the foot, especially if you like to wear thin socks. But leather is usually only used to support other materials, like foam or cork.

When choosing your shoe inserts , consider the material carefully, particularly if you’re sensitive to some materials.

Are There Insoles Made for Athletes?

If you’re an active person, whether it’s running, hiking or playing a sport, your feet probably take a beating. Intense physical activity puts excess strain on the feet. Shock absorption and some extra cushioning can go a long way in making your feet feel better.

You’ll find some insoles that are designed specifically for active people and offer these features.

You’ll also find orthotic inserts , which are custom-designed, and made for athletes. Orthotics improve your alignment while increasing your speed and efficacy.

The insole may be made of cork or foam, depending on whether you need cushioned arch support or a rigid base for complete arch support. Most will have gel for shock absorption and allow for a softer landing when you’re active.

How do I Care for My Insoles?

It’s important to take care of your insoles if you want them to last. I’ve written an entire post on how to take care of insoles , but the process is relatively simple.

One thing I do have to stress is that you don’t want to submerge or dip your insoles in water. A cloth-covered or foam-cushioned insole is particularly vulnerable to water damage. That’s why spot-cleaning is recommended.

Here’s how:

• Fill a small bowl with warm water and mild soap.
• Dip a clean sponge in the cleaning solution.
• Use the sponge to gently clean the insole.
• Dry with a clean cloth.
• Allow to air dry overnight.

It’s important to allow your insoles to dry completely before you wear them again. If you need to wear them the next day, clean them the night before.

Make sure that you use a mild soap. Avoid using silicone-based cleaning products, as they may ruin the material.

If your insoles ever get waterlogged from the rain or snow, dry them with a clean towel and lay them flat to dry. Again, make sure that you let them dry out completely before you wear them again.

Do I Have to Replace the Standard Insoles with My New Ones?

If you’re buying insoles, you’ll probably need to remove the ones that came with your shoes – especially if you’re buying full-length insoles. If you don’t remove the standard ones, your shoes won’t fit properly and will probably feel bulky or uncomfortable.

Don’t worry – the new insoles will provide more support and cushioning than the ones that came with your shoes.

If you’re buying 3/4-length insoles, then you’ll need to keep the ones that came with your shoes. Because these are not full-length insoles, they’ll only cover a small part of your shoe.

What are Heat-Moldable Insoles?

Our feet are unique. Even if you and I wore the same sized shoe, our feet would still be different. They may be different heights, shapes or widths.

Because our feet are unique, over-the-counter insoles aren’t ideal for everyone. Heat-moldable insoles are custom-made and take the shape of your foot.

Before wearing these insoles, you’ll heat them up in the oven for a while. Then, you’ll step on them before they cool down. This creates a perfect mold of your foot so that your insert fits properly when you wear it.

Can You Buy Insoles in Pairs?

Yes. Insoles are usually sold in pairs and should be worn in pairs to ensure that both of your feet receive the same level of care.

Do you have corns or calluses on your feet? You’re not alone. I get them, too. And while I’m a bit embarrassed about them, I know that they’re common and they can be treated.

One thing I didn’t know – and maybe you didn’t either – is that corns and calluses can actually develop on any part of the body, including the bottoms of the feet, the hands and the elbows.

Calluses and corns are completely harmless, but if they’re causing you discomfort, there are many ways to treat them. Knowing their causes can also help prevent them from developing in the future.

What Causes Corns and Calluses?

Calluses and corns are caused by friction and pressure, but pinpointing the causes of this friction and pressure can be tricky.

Here are some common culprits:

• Poorly-Fitting Shoes: If your shoes don’t fit properly, you may have certain areas of the feet rubbing up against the inner edges of the shoes. This will cause friction and pressure that can lead to calluses and corns. If your shoes are too big, your feet will slide around and rub up against the interior of the shoe. If your shoes are too small, it will put extra pressure on the tops and bottoms of your feet.
• Not Wearing Socks: It may be tempting to just throw on a pair of shoes without socks and go run some errands, but doing this can cause all kinds of foot problems. Socks act as an extra layer of protection against friction and pressure, but they also help keep your feet dry. Without them, you may develop athlete’s foot in addition to corns and calluses.

Although you can get calluses and corns anywhere on the body, we’re going to focus on the feet in this article.

Common Symptoms of Corns and Calluses

Corns and calluses usually have the same symptoms, which is why most people think they’re the same thing.

These symptoms include:

• Hardened, raised bumps
• Dry, flaky skin
• Pain or tenderness under the skin
• Rough or thick skin

While both of these foot issues have the same symptoms, they’re actually two very different things.

• Corns: Corns typically develop on non-weight-bearing areas of the feet, such as between and on top of the toes. They’re small in size, but they can be quite painful if you squeeze them.
• Calluses: Calluses cause areas of thick, hardened skin. They’re rarely painful, which is why most people don’t bother treating them. They tend to develop on the soles of the feet, heels and the balls of the feet.

Most people will develop corns and calluses at least once in their lives. I know that I tend to get calluses when I wear new shoes that haven’t been broken in yet.

Preventing Corns and Calluses

While it’s impossible to completely prevent corns and calluses, you can take steps to reduce the chances.

Keeping the feet clean, dry and moisturized is a good start. Other preventative measures include:

• Wear properly-fitting shoes. If your shoes don’t fit properly, you greatly increase your risk of developing corns and calluses. It may be worth the cost to buy new shoes and have your feet measured by a professional.
• Wear protective coverings. Protective coverings can also help prevent the formation of corns and calluses. Felt pads can be placed in the spots where your feet rub against your shoes. If necessary, you can also wear toe separators inside of your shoes to prevent some of the friction and pressure that’s causing these issues.
• Keeping your feet moisturized will help reduce friction and pressure. Try applying lotion or cream after bathing to keep your feet hydrated.
• Soak Your Feet. Soaking your feet in warm water will help soften the skin, which can make it easier to remove the corn or callus.
• Pumice Stone. You can thin the thickened skin on your feet by using a pumice stone. Please don’t use a sharp object to trim down the skin, and don’t use a pumice stone if you have diabetes.

Wearing the right shoes, taking good care of your feet, and using protective coverings can all help prevent corns and calluses.

Treating Corns and Calluses

Before I talk about treating your corns and calluses at home, I want to remind you that it’s important to talk to your doctor if you’re experiencing foot pain. Yes, corns can be painful at times, but they shouldn’t cause chronic foot pain.

If you’re not dealing with pain, there are a few ways to treat corns and calluses.

• Shoe inserts are one of the best ways to treat and prevent corns and calluses. They can alleviate pressure while helping prevent friction. You can also get custom orthotics if you need special sizing or a foot deformity that needs to be corrected.
• Most pharmacies carry over-the-counter patches for corns and calluses. These patches use a form of acid that softens the skin and eventually eats away at the corn or callus. You can use a pumice stone to rub away the dead skin.
• It’s possible that your doctor may want to trim away or pare down excess skin. The trimming process will remove the hardest layer of skin and allow your foot to start healing. You’ll need to figure out (and fix) whatever is causing your friction and pressure issues if you want to prevent your corns and calluses from returning.

These are the most effective ways to treat corns and calluses. I found that using medicated patches and wearing insoles, like MindInSole , worked best for getting rid of my calluses. The patches softened the skin, and eventually, my calluses disappeared. But the inserts helped prevent them from coming back.

Corns and calluses can be uncomfortable and unsightly, but you don’t have to live with them forever. The trick is to find out the cause, and to take steps to fix the issue so that they don’t come back. You may need to buy new shoes, or you may just need a little extra cushioning to prevent pressure and friction.

Foot care is important for diabetics. Without proper care, diabetes can cause two problems that affect the feet: peripheral vascular disease and diabetic neuropathy.

Peripheral vascular disease occurs when there’s poor blood flow to the arms and legs, which makes it difficult for infections to heal and increases the risk of gangrene and ulcers.

Diabetic neuropathy occurs when uncontrolled diabetes damages the nerves. When nerves are damaged in the feet, it can cause your feet to feel hot, cold or pain.

Diabetes can cause a number of other foot issues, including corns, calluses, bunions, ulcers, hammertoes and ingrown toenails. Taking good care of your feet can help prevent these foot issues.

Here are 10 simple tips for diabetic foot care.

1. Inspect Your Feet Daily

It’s hard to prevent or treat a foot issue if you never actually look at your feet. If you have diabetes, you should check your feet every single day and look for the following:

• Dry skin
• Cracked skin
• Discoloration
• Sores
• Signs of corns, calluses or bunions

It’s not always easy to see the bottoms of our feet. A mirror can help you see and look for issues in this area of the foot.

2. Wear Loose-Fitting Shoes

I always recommend wearing properly-fitting shoes, but if you’re a diabetic, you may want to buy shoes that are more loose-fitting.

It’s very common for diabetics (and just about everyone else) to have issues with their feet swelling. Loose-fitting shoes give you a little wiggle room so that your feet can swell without putting extra pressure on your feet.

When you go to buy a new pair of shoes, I highly recommend that you wait until later in the day. Your feet swell as you go through your day. If you wait until later, the swelling will be at its highest level, and you’ll be able to see how your feet really fit in your shoes.

3. Wear Insoles

I highly recommend wearing insoles if you have diabetes or just suffer from foot pain in general. Thin insoles tend to work best because they provide cushioning and support without taking up too much room in your shoes.

I like MindInSole  because it gives your foot a little massage with every step you take. It’s also on the thin side, so you don’t have to worry about buying a bigger shoe just to accommodate your insole.

4. Listen to Your Doctor

Diabetes can affect people in different ways. That’s why it’s so important to listen to your doctor’s recommendations when taking care of your feet.

If you’re experiencing foot pain, your doctor will recommend medication or another treatment to help ease your symptoms. But if you ignore or don’t follow your doctor’s recommendations, you may wind up making the problem worse or experiencing burning pain in your feet.

Always follow your doctor’s advice when caring for your feet.

5. Keep Your Feet Clean

It may seem like an obvious tip, but many people forget to do it: wash your feet. It’s important to give your feet a little extra love and care when you have diabetes, so don’t ignore them when you’re showering or bathing.

When you’re done cleaning your feet, make sure that you dry them well, especially the toenails and the areas between the toes.

After you’re done cleaning your feet, apply a thin layer of moisturizer to keep your skin hydrated and soft. Dry skin is more prone to cracking and friction injuries.

When applying moisturizer, make sure that you avoid the areas between the toes. Just focus on the tops of and bottoms of your feet.

6. Wear the Right Socks

Many doctors recommend wearing socks all of the time – even when you sleep. Moisture-wicking socks will help keep your feet dry, which will prevent athlete’s foot and other issues. Socks also offer a little extra protection from calluses and corns  because they prevent friction.

If you want a little extra help in the blood circulation department, you may want to consider compression socks.

7. Always Wear Shoes

It may sound like an inconvenience, but wearing shoes at all times will help prevent pain and other foot issues.

Diabetics should never walk barefoot, even when they’re indoors. Something as small as a stub on a coffee table can cause a very serious foot ulcer.

If you’re walking barefoot on the pavement, grass or sand, glass, seashells and sharp stones can break the skin and possibly lead to an infection.

If you have neuropathy or circulation issues that dull the sensation in your feet, it can be really dangerous to walk on hot pavement. You may not be able to tell that the ground is too hot, so you can easily burn the bottoms of your feet.

8. Visit Your Podiatrist Regularly

One of the biggest mistakes that diabetics make is not seeing their podiatrist. It’s important to see your general physician, but a podiatrist specializes in foot health and can offer specialized care for your feet.

They understand how diabetes affects the feet, and it’s their job to help you prevent some of the most common foot issues diabetics face, including corns, calluses and bunions.

If you’re having issues with your feet, a podiatrist should be one of the first people you visit.

9. Keep Your Feet Elevated When Sitting

Poor blood flow is a big problem for people with diabetes. You can help combat this problem by keeping your feet elevated when you sit. Don’t forget to wiggle your toes and move your ankles around.

Try elevating your feet a few times a day for at least five minutes. Try to avoid crossing your legs for long periods of time, as this will disrupt the blood flow to your legs and feet.

10. Exercise Smartly

Eating a healthy diet and exercising regularly can help keep your diabetes under control. Some people find that lifestyle changes, medication and losing weight eliminates virtually all of their symptoms. In rare cases, people have reversed their diabetes.

But when you’re creating your workout routine, it’s important to be smart about the exercises you choose.

Hard impact exercises, like jumping, can be really hard on the feet and joints. You don’t want to put extra stress on the feet or cause even more swelling. Plus, you’ll also increase the risk of developing ulcers.

Try taking a different approach to exercise. Swim, or use the elliptical instead of a treadmill. These exercises will still allow you to burn serious calories without jeopardizing your foot health.

If you’re suffering from foot pain, orthotic inserts  can help. A lot of people assume that these insoles are only going to offer moderate padding and don’t really target actual foot conditions.

You’re completely wrong.

Inserts can help tackle some of the most common foot conditions.

You need to know which insoles to buy.

But the right insoles will be able to help, and in many circumstances, correct the foot-related conditions that you’re suffering with on a daily basis.

Conditions That Orthotic Inserts Can Alleviate

1. Plantar Fasciitis

Heel pain that doesn’t seem to go away. Plantar fasciitis occurs when the thick band of tissue in your foot, that runs from the heel to the toes, called the plantar fascia, becomes inflamed. The pain may be mild at first, but for a lot of people, that pain will become stabbing.

If you’re a runner, the risk of plantar fasciitis is even more common.

People that have mild forms of this condition will notice that their heel hurts the most during their first few steps in the morning. Long periods of sitting or standing may also lead to more inflammation and pain in the heel.

The right insoles will be able to help with shock absorption in the heel and will support the foot’s arch.

Tension and stress on the fascia will be reduced.

2. Flat Feet

Do you have flat feet? A lot of people do, and the reason is that the foot’s arch has become flattened. Some people never develop the proper foot arch that is supposed to develop naturally.

Normally, in a person’s teens, they will stop developing their foot arch, and if not developed properly, the condition will cause them pain in the future.

Others will lose their foot’s arch over time, causing increased pain. As the arch flattens, it will become a chronic condition that will last for the person’s lifetime. You can find insoles that will be able to help alleviate the pain through:

• Arch support
• Structural support
• Stretching the foot’s arch

A person can normally diagnose the condition on their own. Millions of people are diagnosed annually with flat feet, so there are ample inserts on the market that aim to tackle flat feet. It’s a huge, lucrative market.

If insoles do not correct your flat feet, you can contact a doctor who will provide additional advice on how to fix your flat feet. The doctor will often recommend insoles or custom orthotics which will target the foot’s arch.

In the most severe of cases, flat feet can cause severe pain and even disability.

3. Achilles Tendonitis

Achilles tendonitis is a common condition that is also tendon-related. This condition occurs in the tendon, known as the Achilles, that runs down the back of your lower leg. The tendon will become inflamed and irritated.

Swelling, pain and irritation will exist.

When the body responds to an injury or disease, it will cause pain and swelling. There are two main types of this condition:

1. Noninsertional
2. Insertional

One involves the middle of the tendon, while the other deals with the lower portion of the tendon. Repetitive stress to the tendon is the cause of the condition, and this may be due to:

• Overuse
• Increased use

For example, if you started running recently, this could have put stress on the tendon, causing pain. The right insoles will provide support for the foot, relieve common stress on the tendon and provide relief over time. You should also try to avoid high-impact activities that put excess stress on the tendon.

Low-impact exercises are ideal.

4. Foot Rolling or Overpronation

Do your feet roll? Sometimes a person’s foot will roll outward or inward, and this is a pronation issue. Overpronation is very common, and it’s often caused by weak ankle muscles or flat feet. When a person walks, their foot may roll, which can lead to strain on tendons or even damaged tendons.

The arches of the foot will roll inward or outward, and this is often a result of flat feet.

The body’s natural alignment is disrupted due to overpronation, and the impact when the foot hits the ground is increased. Pronation often occurs when the person is standing, and a look at their ankle will be able to help you identify pronation issues.

If the ankle is inward or outward, it’s a pronation issue.

Overuse injuries are very common with foot rolling, and this condition can cause:

• Back pain
• Stress fractures
• Plantar fasciitis
• Achilles tendonitis
• Bunions
• Shin splints

A variety of conditions can be caused by overpronation. Insoles will be able to help stop overpronation, keeping the foot and body in natural alignment. The result is a foot that is no longer in pain and allows a person to stand with their feet properly aligned.

What Happens If Insoles Do Not Help Me?

Insoles are a great solution to the foot pain people suffer from, but they’re not a miracle cure for every foot condition. You’ll have to see if insoles help you or not. The trick is to give your insoles a good try.

A lot of people try them for a few hours and just assume that they do not work.

You need to give these insoles much more than just a few hours to see if they work. Your foot condition developed over time, and it’s not something that will be fixed automatically. People with plantar fasciitis state that they can find relief in a few days of normal wear.

If you’re lucky, you may be able to find relief in just a few days.

The key is to try the insoles for a week or two before deciding that they’re not helping you. And you’ll need to do this with your shoes on. If you stand and walk around barefoot the majority of the day, insoles will not help you.

When in doubt, if inserts are not providing you with pain relief, you’ll want to consult with your doctor. The doctor will be able to better diagnose the condition that is causing your foot pain. Oftentimes, a custom orthotic will offer relief when an over-the-counter insole doesn’t help.