Ever crushed a workout only to feel like your knees and back are the ones paying the price instead of your muscles?
That’s the reality many athletes with flat feet face. When the natural arch in your foot is missing, your body loses its built-in shock absorber—and the impact travels straight up the chain.
Suddenly, a morning run or a game on the court can feel like you’re carrying the weight in all the wrong places.
But here’s the upside: you don’t need to swap out every pair of shoes you own or drop a fortune on custom orthotics.
A well-designed insole can be a game-changer—adding support, easing the pressure, and keeping you moving stronger for longer.
Whether you’re logging miles, lifting heavy, or chasing personal bests, the right insert can mean the difference between nagging aches and peak performance.
In this guide, we’ll break down the best insoles for athletes with flat feet—so you can stop worrying about pain and get back to chasing goals.
Benefits of Athletic Insoles for Flat Feet
As an athlete or a runner, there are considerable advantages to using the right inserts in your shoes, especially for flat feet.
However, to gain the full benefits, you will need to get the insoles that fully address the issues of your feet.
A few advantages offered by the best athletic shoe insoles are:
1- Arch Support: Proper arch support means that your feet keep their proper shape. The right insoles for flat feet will fill the gap between the sole of the shoe and the top of the arch in your feet.
Without the proper arch support, you will feel increased pain and, in some cases, the collapse of the arch, which can cause significant issues in the feet.
2- Impact Resistance: Next to the proper arch support is lessening the impact of the feet against hard surfaces such as asphalt or concrete.
Even running on hard ground can have a negative impact. The right insoles reduce that impact significantly. This means you feel less tired and more energetic after a run. Plus, any long-term damage to your feet from the repeated impact is lessened considerably.
3- Less Wear on the Joints: While muscles can recover, ligaments and tendons differ. This is why wearing the right insoles helps lessen the wear and tear on the joints.
When wearing the right insoles, your ankles and knees will not be as sore after a run.
It should be noted that the proper insoles are not a panacea. While they provide excellent protection, you must change to new ones when needed.
Plus, you’ll need to watch for signs of injury if you decide to press yourself harder when running because you now have the additional protection.
7 Best Shoe Insoles for Athletes with Flat Feet
Picking an ideal pair of athletic shoe insoles is crucial if you want to give your best performance on the field, whether you’re running, playing basketball, soccer, tennis, or hitting the gym.
So here are a few popular brands and options you can rely on if you suffer from issues such as flat feet…
1- Dr. Foot’s Orthotics Insoles
If you are looking for high-quality orthotic insoles to help reduce foot aches, Dr. Foot’s Orthotics Insoles, specifically designed for flat feet people, is an excellent choice.
As the name implies, Dr. Foot’s Orthotics insoles have a flexible design, so you can expect to support and comfort throughout your entire day.
This full-length insole design fits all types of your trainer shoes without needing to be modified or trimmed. The insole is available in a wide range of sizes to fit your shoe sizes.
Designed out of premium quality EVA material with an anti-bacterial sweat-wicking top layer ensures the user a comfortable workout throughout the day.
Furthermore, these insoles come featuring dual-layer cushioning that has an anti-skid bottom layer offering stability to both men and women.
Dr. Foot Orthotics Insoles are ideal for everyday use, particularly for individuals suffering from plantar fasciitis, mild to moderate pronation, or normal arch foot pain, as they are specifically designed to help alleviate physical discomfort and enhance your daily satisfaction.
You can order a promising delivery from Amazon with a 30-day money-back guarantee with no questions asked.
2- Sof Sole Orthotic Gel Shoe Insert
Sof Sole athletic shoe insoles are ideally designed for athletes, runners, and cross trainers who suffer from low arches and flat feet problems.
Armed with a reinforced nylon arch support plate, these orthotic insoles enhance motion control and help promote alignment
These sports orthotic insoles also feature SKYDEX air bubbles in the heel and arch that helps in absorbing the shock during performing high-impact activities.
Furthermore, its COOLMAX fabric top cover wicks away all the moisture content to keep your feet cool and dry while training. This is essential for preventing the growth of odor-causing bacteria when you are practicing extra hours.
Available in a range of different sizes, you can buy these insoles online to boost your performance level.
3- PCSsole Orthotic Arch Support Shoe Inserts
PCSsole Orthotic Arch Support Shoe Inserts Insoles are a good choice for people with flat feet.
It is a high-quality cushioned with a shock-absorbent feature aiding people with flat feet and also providing relief against the daily impact of running, walking, and standing for a longer duration.
This orthotic arch support shoe insert is designed with a contoured arch design. It provides additional cushioning for most foot types and can work well with casual and athletic shoes.
The arch support inserts by PCSsole equally distribute your feet’ weight; hence, the pressure is minimal on the foot. The inserts are built on a latex pad, offering enhanced stability and shock absorption.
It has a durable EVA material that provides long-lasting comfort and support while you are running, hiking, or walking.
The insert material keeps your feet dry and cool, sucking up all the sweat and moisture produced by your feet. Available in a wide range of sizes, the insoles can be trimmed accordingly to fit your shoe size.
You can determine your foot arch profile at Amazon and select the right size for you. With the money-back guarantee, this is an excellent product that you can get to relax your aching feet.
4- PowerStep Pinnacle Orthopedic Foot Insoles
PowerStep is a line of premium quality orthotic insoles that just do more than cushion your feet.
The insoles are a combination of cushioning, support, and balance. These podiatric-designed insoles are known for relieving foot aches that include Plantar Fasciitis.
The PowerStep insoles are perfect for adding extra comfort to any fitting shoe. Great for construction workers, runners, athletes, nurses, and workers of any kind of job, which includes long hours of standing and walking!
The insole is designed out on a durable EVA foam base that has a plush layer offering great cushioning and enhanced support to the wearer.
The semi-grid arch support supports and cradles your deep heel, further increasing stability, and foot support prevents you from tripping.
The insole has antimicrobial top fabric that reduces the heat and friction, helping your feet stay cool, odor-free, and dry.
For those who have sensitive skin, it relieves you from blisters and similar skin problems.
This versatile insole is suitable for all foot arch types, i.e., low, neutral, and high arches and easily fits into different types of shoes.
Make a promising purchase from Amazon, which comes with a full money refund guarantee if you are not happy with the purchase.
5- Pedag VIVA LOW Soft Flexible Leather Orthotic
Pedag VIVA provides insoles designed specifically offering special foot support made from durable cowhide.
This full-length orthotic insole is German hand-made and elegant, and the durable fitting majority of the boots and shoes.
The extra high longitudinal arch support of Pedag VIVA supports the foot, ensuring to keep it rightly aligned. Anatomically shaped insole heel cushion absorbs the shock.
This orthotic insole features with semi-rigid longitudinal arch and plantar vault, along with a built-in orthopedic metatarsal pad for the latitudinal arch and a substantial heel cushion.
It has a breathable leather tanned with herbal extracts that develop a healthy climate inside of the shoes. Insoles are highly effective in preventing foot odor.
The metatarsal pad of Pedag insoles prevents the development of any sort of foot injuries as well as eliminates foot aches, Plantar Fasciitis, knee pain, etc.
The material is breathable, made from vegetable-tanned cowhide surface, and the active carbon filter provides an optimal climate inside the shoe.
It was awarded the American Podiatric Medical Association seal of acceptance for promoting foot health.
6- Spenco Polysorb Cross Trainer Athletic Shoe Insoles
Spenco Polysorb cross trainer insoles are a great way to be proactive in preventing the impact that is shock-related foot injuries.
Offering added cushioning support, the insoles contoured heel cup and arch support position of your feet, overall reducing the impact stress from hard surfaces.
The insoles feature with special forefoot cushion design, offering ease in a variety of sports movements. Made from EVA foam material which is light, and flexible its nature makes it the best cushioning material.
The Spenco insoles are shock absorbent and well-padded, ensuring that the wearer can gain maximum benefit from the reason it has been worn.
It has antimicrobial stretch fabric that prevents your feet from developing blisters and keeping it odor-free.
Washable and durable, Spenco Polysorb insoles offer the extra comfort that you need while keeping your feet safe from any injuries.
Available on Amazon in all sizes with a full refund guarantee if you are unhappy with the product.
7- Physix Gear Sport Orthotic Inserts with Arch Support
Whether you are doing a lot of walking or your job involves standing long hours to make these activities more comfortable, adding a pair of Physix gear sport orthotic inserts provides you extensive benefits.
The orthotic inserts are best for people with flat feet, suffering from Achilles Tendinitis, runner’s knee, and shin splints problems.
The arch supports of these insoles prevent you from muscle fatigue in the feet and legs.
Physix orthotic inserts are designed to help you alleviate issues by offering a cushion to the various foot aches and get through your day.
These inserts are designed with the anti-microbial top layer, which means it keeps your foot cool, dry, sweat-free, and odor-free.
Unlike other shoe inserts, the material is soft and durable, which not only helps you from relieving foot pain but comes with an extended life.
This nice, moderately priced product is available in varied sizes for both men and women. Easy to use, it doesn’t require a lot of trimming like others.
It provides true support to your feet, with better alignment ensuring perfect comfort if you wear it for the entire day.
The insoles are available in a wide range of sizes for both men and women, be bought from Amazon, which comes with a money-back guarantee.
Can You Make Insoles for Flat Feet at Home?
Struggling with flat feet but don’t want to splurge on expensive insoles?
The good news is that you can make your own at home!
DIY insoles let you customize support, relieve pressure, and keep your feet comfortable without breaking the bank.
Here’s a step-by-step video that will guide you through creating insoles that actually work for your flat feet.
Considerations when Buying Athletic Shoe Insoles
There are several areas to consider when you are purchasing the best insoles that are good for athletes with flat feet.
If you are an athlete, compete in long-distance running, or perhaps cross-train, which results in a repeated impact on the feet, then you should account for the benefits that the right insoles or inserts provide.
✅ Quality
Good quality should be the main factor in every product you purchase, but it is quite important here because you only want good, solid materials used to protect your feet.
This means you will need to check out the reputation of the insoles as being a solid, dependable product. However, the only true test is to purchase a pair, put them on, and give them a proper workout.
Good quality insoles will hold up daily and should last as long as your shoes. Perhaps longer, depending on the type of performance or working out that you do.
The three other basic factors that go into the right insoles for flat feet are as follows;
✅ Good Fitting
Regardless of how suitably a shoe insert fits your shoe, it can’t be comfy if it doesn’t fit your foot.
To check the fit, you can put the insoles on the ground and stand on them. It should fit you comfortably and keep your feet completely encompassed.
There shouldn’t be any toes hanging from the front edge or heels falling out from the back. It should keep the ball of your foot enclosed and support the arch in the correct place.
Another spec to notice when it comes to checking the fitting is whether the shoe inserts are crafted to mold according to your feet.
Some make this happen by wearing it daily, while others do it by heating it so that it molds quickly.
✅ Odor Resistance and Moisture
Surely, when you will stand on your foot all day in your preferred footwear, it means your feet will be fully enclosed. It may cause sweaty feet and eventually smelly shoes.
A lot of shoe inserts consider this fact and thus offer moisture-wicking facilities along with anti-microbial odor control.
Moisture-wicking helps keep the sweat away from your feet and keeps them fresh, pleasant smelling, and dry. Anti-microbial properties help in preventing bad odor-creating bacteria.
✅ Cushioning and Shock Absorbent
There is a lot of material that manufacturers use to offer shock-absorbent facilities and cushioning to the feet. It comprises things like gel and foam.
As a matter of fact, a long-distance runner will need a different type of insole compared to a cross trainer or those who run relatively short distances.
For short, high-impact workouts, gel insoles provide excellent protection. For long runs or warmer conditions, foam insoles offer superior comfort and breathability.
Some insoles also come with these materials sited in the desired location throughout the insole.
They have a gel at the heels and balls of your foot, i.e., at places where your feet are in contact with the ground, while others have to cushion throughout that is effective for the sport, activity, or exercise you are doing.
Remember that foam does tend to flatten over time, while gel may become uncomfortable if you run long distances. And for this reason, many runners prefer getting cork shoe insoles that are much more comfortable and sturdy.
Understanding your activity and foot needs is key to choosing the right insole for flat feet.
How to Know Your Foot Type? A Quick Check for Athletes
Running isn’t always easy—whether you have flat feet or high arches, both conditions can put extra strain on your feet, ankles, knees, and back.
Interestingly, some runners and athletes with high arches find relief using insoles originally designed for flat feet, thanks to the added cushioning and support these products provide.
That said, not all shoes and custom orthotics are created equal. While some brands offer versatile designs that work for both flat feet and high arches, many are specifically made for flat feet only.
This makes it crucial to understand your foot type before making a purchase.
So how will you know the exact problem?
Perhaps the simplest way is to test it at your home (or let your podiatrist perform it for you) via what is known as a “wet test”.
During this test, you need to soak your feet in the water. Then take the feet out and stand on a surface such as a concrete floor or brown paper, where you can get an imprint of your feet.
The type of imprint you get on the surface will indicate the type of arch you have in your feet.
- If the arch imprinted is less visible, you probably have high arches
- If the print has a more visible arch, you should have a natural foot arch
- If the footprint is complete without any arch, you may have flat feet
If you are still unsure, do check with the manufacturer or your podiatrist before making a final decision.
The video below will help you get an idea of how to perform this wet test to decide the type of foot arch you have…
How to Wash Your Orthotics Insoles? (The Right Way for Athletes)
Orthotics insoles are quite helpful, especially for those who engage in heavy exercise activities or sports that require a considerable amount of movement.
However, because most insoles are made from foam, they tend to get dirty quickly. And if left for long (in your shoes or sandals), these can become smelly, which may sometimes be hard to bear.
Washing the insoles is not complicated, but you do need to follow a few guidelines, so you can remove the stains, dirt, and germs without damaging the foam interior.
Washing Machine
The easiest way to wash your orthotics insoles is to toss them into the washing machine.
However, you want to set the water temperature for cold or warm. Hot water tends to cause the foam inside to fall apart as they are usually bonded with heat treatment.
You may be able to wash the insoles with other clothing; just remember to inspect them after washing to ensure they are still in one piece.
You can also hand wash the insoles with soap and water. Use a damp cloth to remove any stains on the surface. Just remember to not use hot water, and the insoles should be fine.
Take Away Smelly Odor
If you want to keep your insoles odor-free, you can use one of the most common household products around, baking soda.
Baking soda neutralizes odors, so all you need to do is lightly sprinkle baking soda on the insoles before you go to bed and let them sit overnight.
Eight to twelve hours later, the insoles will have absorbed the baking soda and will smell fresh.
How Long Can I Expect My Athletic Shoe Inserts to Last? Tips to Keep Them Long Lasting
It is obvious that when you have invested in a perfect fit runner’s shoe inserts, you will want them to last for a long.
However, regardless of how often you would clean your shoes, boots, or your insoles, there is definitely a life that comes in with your insoles.
In general, most quality shoe inserts should last up to 12 months. But on average, athletes who use them need to replace them in between 6 to 9 months.
But it usually depends on how physically active you are or how often you run with your shoe inserts.t
To keep your insoles fresh, smell-proof, and long-lasting, one thing you can do is remove them off your shoes and air them out for a few hours.
No matter whether you run for long or just sprint, as you air out your shoes after taking them off, you can do the same with your insoles as well to make them long-lasting.
Remember that as soon as your inserts show the signs of wear and tear (or if you feel them are no longer comfortable), it’s time to replace them with a new pair.
Just like your old running shoes won’t give your ankles and feet the cushioning and support they need, neither will your old athletes’ insoles.
Final Thoughts
Flat feet don’t have to hold you back from performing at your best.
The right insoles can provide the support, cushioning, and stability your feet need—protecting your knees, hips, and back while boosting comfort and endurance.
Whether you’re running, jumping, or hitting the gym, investing in high-quality insoles tailored for flat feet can make a noticeable difference in both performance and long-term foot health.
Choose wisely, and let every step you take feel stronger, lighter, and more confident.