Insoles: what they do and how to fit them

An insole replaces or sits on top of the footbed inside a shoe. It can change how the shoe feels underfoot — the shape around the heel, the texture, and how much material is between you and the sole.

Which shoes work with insoles?

• Closed shoes, sneakers and work shoes with a footbed you can lift out
• Shoes with enough depth that your heel does not slip out once the insole is in
• Not open sandals or thongs — their footbed is built in, and an insole will not stay in place

How to check the fit

1. Remove the shoe’s existing footbed if it lifts out.
2. Lay it on top of the new insole, lining up the heels.
3. Compare length and width. The insole should match the outline closely without curling up at the edges once inside the shoe.
4. Put the insole in, heel first, and press it flat.
5. Try the shoe on and walk around indoors. Your heel should stay put and your toes should not feel squashed.

Getting used to a new insole

A new shape or texture underfoot can feel different at first. Wearing them for a few hours at a time for the first days is a sensible way to start.