Been thinking for a while on which orthotics to choose? There are dozens of brands available on the market, and each of them sell up to a dozen more insoles. So, it’s easy to get overwhelmed.

It’s easy to just search on Google and choose the bestselling orthotic on the top of the results page. However, why not empower yourself with the knowledge to choose the right orthotic for your feet?

In this article, we would be sharing with you the steps for choosing the right orthotic insole. Starting with an explanation of what orthoses are, we would then explain a using a step-by-step method.

At the end, we would provide an Excel sheet that you can use to filter out the options that we explained throughout this guide.

What is orthotics?

Orthotics is a branch of medicine that deals with the use of devices to give support to the body. An orthotic device or orthosis is a device that is specially made to support the body.

There exists orthotics for multiple places of the body. For example, knee orthosis stabilizes the knee, and a cervical collar stabilizes the neck. Heck, even dental braces are classified as and orthosis.

An orthosis is different from a prosthesis. While orthoses function as support for existing body parts, prosthesis replaces the place and function of a non-existent body part.

One such orthosis is an orthotic insole. It’s a piece of insole that you can insert inside a shoe which functions as support for the feet and improve comfort.

This insole can be made of various materials according to your needs. A more rigid insole will provide more support, while a softer material will provide comfort.

Why should you wear an orthotic insole?

Orthotic insoles can be used for multiple reasons. An example of its use is for those with a flat-arched foot or flatfoot. The insole provides extra support and lifts the arches of the feet artificially.

Another example is in the case of diabetic foot. People with diabetes have neuropathy which causes decrease in sensation of the lower limbs. This makes it easier for certain areas of the feet to be exposed to high pressures when walking, leading to complications.

Given that the right size and type of the orthotic insole was selected, it can provide support to reduce the likeliness of that happening.

Athletes may also benefit from wearing orthoses. We have a whole article discussing if whether or not these devices can enhance performance.

How to choose the right orthotic inserts for you

Not all orthotic inserts are created equal. There are prefabricated orthoses that you can get over the counter or even through online stores. You just need know your size and pick the material that you want.

Custom orthoses are the exact opposite. They’re made by podiatrists – medically certified foot and ankle specialists.

They measure the parameters of your foot, ask you relevant history, and design the best inserts to suit your needs. This option is definitely superior to the pre-made orthoses, but at the expense of a higher price.

It may be overwhelming to dive into the world of orthotic inserts for the first time. There are a variety of materials, sizes, and types to choose from. Therefore, we’ve made a simple-to-follow walkthrough of how to choose the best over-the-counter orthotic insoles for your needs so that you can make the best choice.

In fact, some academic literatures do mention that a well-picked prefabricated orthotic insert can actually be just as good than a custom-made one.

For example, this systemic review of comparisons between custom and prefabricated foot orthoses state that there is no significant difference between the two in reducing pain and improving function.

From steps 1 to 7, we will go through the process in choosing the right foot insert thoroughly.

Step 1: Find your reason

Before starting to choose materials, types, and other things, you need to know what you need these orthoses for. When you have a clear and solid reason, only then you can make a solid decision.

In fact, you might have multiple reasons of wanting to wear an orthotic. Be it to relieve foot pain, an underlying disease, or even to improve sports performance, you must have your own reason.

Here is a list of issues that may warrant you to use a foot orthosis, according to category:

1. Underlying medical diseases.

People with diabetes mellitus, over a long period of time, can develop foot ulcers and infections that can lead to amputations. This is because of the diabetic peripheral neuropathy and arterial disease associated with diabetes. Foot orthoses can help these patients by reducing pressure on bony areas of the foot.

2. Foot deformities.

Example of a common foot deformity is flatfoot. An orthotic insert can help support the barely existent arches of the foot. This will help prevent muscle strains, stress fractures, and help correct misalignments of the ankles and knees if any.

The same is the case for over-arching feet, a less common foot deformity. People with this type of foot will also benefit from wearing a foot orthosis by reducing the risk of stress fractures and ankl instability.

3. Improving performance in sports.

Inserts may also benefit aspiring athletes in their training. They do that by improving comfort, increasing foot support, and increasing muscle effectiveness.

If you have a misalignment and also going into sports, its almost a must for you to get yourself an orthotic. You save yourself from being exposed to risk of overuse injuries such as muscle strains, shin splints, and even stress fractures.

But if your feet are fine, then getting an orthotic might also be a wise choice, according to research.

4. You have symptoms.

Sometimes, the reason you need to wear foo orthoses is simply the fact that you’re experiencing distressing symptoms. These symptoms can vary from mild discomfort to full-blown chronic pain.

For example, foot calluses are not particularly painful but they can be uncomfortable. Plus, they don’t look good for the feet. In contrast, blisters and heel spurs are painful to walk around with.

So, if you’re having a symptom that keeps recurring even after being treated by your physician, maybe it’s time to go see a podiatrist and get yourself a foot orthosis.

Step 2: Find your foot arch

The foot has ligaments connecting the ball of the forefoot to the hindfoot. These ligaments are called the planter ligaments. They form the arch of your foot.

The arch will lift the medial side of the foot ever so slightly above the ground. It gives extra support when bearing the weight of our body. Foot arches can be classified as either low, medium, or high. A normal foot should have a medium arch.

Doing the “Wet Test”

Wearing an orthotic insert that does not suit your arch type can be really uncomfortable. So, you have to do a test called the “wet test”.

To do the “wet test”, wet the soles of your foot with water and step on a piece of paper or cardboard. The water will wet the piece of paper and imprint the shape of the soles of your foot.

Then compare the imprint on that piece of paper to the diagrams below:

Of course, a smudge on a piece of paper won’t look as a clean as the diagrams above. For example, mine looked like this:

As you can see, I have a medium arch but, but it’s leaning towards the low arch category. No two feet are identical, so it’s best for you to do the test and be really honest with yourself.

Choosing the arch for your insole

At the end of this guide will be providing an Excel sheet free-of-charge that will help you choose your ideal orthotic insole. One of the filters that the sheet has is the “arch type” filter.

Keep in mind that this “arch type” filter refers to the insole’s arch and not your foot’s arch.

Generally, you would choose the “arch type” that is the same with your foot’s arch. For example, a flatfoot should use a low arch insole, and a high-arched foot should use a high arch insole.

However, there is some flexibility to this. if you find yourself having a flatfoot that overpronates and want some support to reverse that pronation, then a neutral arch insole would be better.

When you first wear the insole, it would feel as if there’s a whole golf ball under your feet, but you would get used to it over time.

Another example would be if you have high-arched feet and feel that a high arch insole is way too uncomfortable, then a neutral arch insole would be better.

RIGID VS FLEXIBLE FLATFOOT

It’s important to note the type of flatfoot that you have. There are mainly two types: flexible and rigid. To test this, simply use your fingers to extend your big toe. If your arch becomes higher, then you have flexible flat foot. if it remains flat, then that’s rigid flatfoot.

If you have a rigid flatfoot, avoid medium and high arch insoles.

If you have flexible flatfoot, then you’re free to choose by the amount of support that you need.

Step 3: Choose the right thickness

Insoles come in various thicknesses. Generally, we can categorize them into either being thin, medium, or thick.

1. Thin insoles

Thin inserts have minimum cushioning. Because they offer less impact absorption, they are suitable for footwear used for low-impact activities such as loafers and dress shoes. They are usually 3.5mm and below.

But there are certain sports that you might consider getting a thin insole for. For example, hiking, skiing, snowboarding, and figure skating. These sports require balance and a good feel for the ground.

According to an article published in Current Sports Medicine Reports, barefoot running provides greater balance and stability. This is true even when comparing between being barefoot to wearing socks.

So, the less material that is in between the soles of the foot and the ground, the better it is for our brain to receive sensory feedback in order to improve stability. Some sports are dangerous to do barefoot, so the next best thing is a thin insert.

2. thick insoles

Thick insoles provide maximum cushioning and impact absorption. Activities that are high impact such as track and field, long-distance running, and marching. They also work great for people working long hours walking and standing such as construction workers, nurses, and soldiers.

The measurement for thick insoles is usually 7mm and above.

However, the thing that you need to take into account if you’re considering a thick insole is that the shoes that they might not fit into the shoes you’re currently wearing.

Unless your shoes are already loose or have a removable built-in insole, you should consider getting a shoe at least half a size bigger.

3. Medium insoles

Medium insoles fall in the range between 3.5mm and 7mm.

If you’re not set in stone on what you’re planning the use your orthotic inserts for, or you just want an all-rounder for daily use, then the medium size category is a safe bet.

Medium insoles provide adequate cushioning and impact absorption while also maintaining the sensory feedback you would need for good stability.

Step 4: Choose the right material

It’s important to choose the right material for your orthotic. Generally, materials can be categorized into three groups: soft, semirigid, and rigid materials.

1. Soft materials – Pressure absorber

Examples of soft materials include neoprene, ethylene vinyl acetate (EVA), soft polyurethane foam, and Plastazote foam. In fact, most orthotics on the market are made from these materials because they can be marketed as more comfortable.

A soft structure makes the orthotic insert gentler on the feet, especially by reducing pressure against bony points of the foot such as the heel and the ball of the foot.

That being said, a soft orthotic is excellent for people with diabetic foot at risk of foot ulcers, peripheral neuropathy, and arthritis.

However, a soft insert is not recommended for feet that need extra support such as flatfeet or over-arching feet. The softness of the material makes it less supportive and easier to bend.

Over the long term, a soft orthotic is unfortunately more susceptible to wear and tear, and you’re most likely needing to replace it more frequently than orthotics in the rigid category.

2. RIGID mATERIALS – best support

Examples of rigid materials include plastic, carbon, graphite, and rigid polyurethane foam. These materials are strong and able to maintain their shape under high pressure.

Being the exact opposite of soft orthotics, rigid orthotics are bad at absorbing impact. When you step on the ground, almost 90% of the impact is completely transferred to the foot’s pressure points. This also might feel a bit uncomfortable.

However, they’re excellent for supportive measures. For example, if you have a flatfoot, then a rigid orthotic can provide strong arch support to prevent overpronation. On the contrary, in an over-arching foot, they can off-load the pressure from the heel and ball of foot with a higher arch support.

Foot conditions which require protection throughout the sole and heels would also benefit from this type of orthotic. Examples include plantar fasciitis, heel pain, metatarsalgia, and Achilles tendonitis.

An extra benefit of a rigid insert is that they last longer compared to the easily-worn-down soft orthotic. So, you might save some money right there.

3. SEMirigid materials – all-rounder

The semirigid category falls between soft and rigid materials. Examples of materials in this group would be cork and leather. But they’re more commonly constructed with a combination of soft and rigid materials to achieve a balance of both.

With the ability to absorb pressure and provide arch support, semirigid orthoses are an all-rounder that you can depend on for most conditions.

You can always migrate to another orthotic material if you’re not getting any results. For example, if you’re using semirigid orthotics for a flatfoot but see no improvement in terms of reducing pain, then try a rigid orthotic.

Another example is that if you’re still feeling severe numbness due to peripheral neuropathy when using a semirigid orthotic, then try a soft orthotic instead.

There is one thing that semirigid foot orthoses will excel in – sports.

Providing high-impact absorption, adequate sensory feedback from the foot to the brain, and strong support for the foot arches, semirigid orthotics are great at improving sports performance.

For example, basketball requires a lot of jumping. An orthotic will provide a spring action before the jump and cushion the foot during landing.

Step 5: Choose the right length

Length refers to how far the orthotic insert provides support, starting from the heel of the foot. The majority of inserts are full-length: meaning they extend from the heel of the foot to the toes.

Another variation is the 3/4 length orthotic which supports the heel to just before the ball of the foot.

1. Full-length orthotic

The standard length is the full-length orthotic. In almost all circumstances, you would want to go with the standard length. They provide thorough cushioning and support from the heel to the toes.

2. 3/4 length orthotic

A 3/4 or three-quarter orthotic does not provide cushioning or support for the ball of foot and the toes. This is a drawback from conditions such as diabetic foot and peripheral neuropathy that need thorough protection in all areas in contact with the ground.

People would choose a 3/4 length orthotic for a few reasons:

• They don’t have a condition that requires thorough foot protection.
• Their shoes are too tight to fit a full-length orthotic.
• The insoles of their shoes are irremovable.

So, unless you have a good reason such as not being able to afford a better-fitting shoe, or one with an irremovable insole, then you should always buy a full-length orthotic.

Step 6: Choose the right size

Size of orthothics

Choosing the right size of orthotic is essential for comfort and making sure your insert fits snuggly in your shoe.

Generally, the size of your inserts should be the same as your current shoe size. If the orthotic brand only provides whole sizes, but your shoe is a half size, then just buy a half size larger.

For example, if your shoes are a 9.5, then buy a size 10 insert. If your shoe is a size 9, then just buy the same size: 9.

Of course, if the orthotic inserts are available in half sizes, then just buy the same half size as your shoe.

Size of shoe

There’s debate on whether or not you should pick a shoe one size bigger than your current shoe. If your shoe has removable insoles, then there’s no need to buy a shoe one-size bigger. But if your insoles are irremovable, then you might need a bigger shoe.

Trimming the orthotic

If you have a shoe with a removable insole, but the orthotic still does not fit, then just trim the edges of the orthotic a bit until it fits. Inserts usually come with excess material around the front side.

Simply remove the inserts that come with your shoe, line up its edges with the insole orthosis that you bought, and trim away with a pair of scissors. You can even use a marker to draw around the shape of the insert to make this easier. Here is a YouTube video demonstrating how to trim your orthotic insoles.

Step 7: Choose your orthotic

Using our easy-to-use Excel sheet, you can find the perfect insole for you. Simply sort the list according to your preferred arch type, thickness, material, and length, then the Excel sheet will provide recommendations to suit your needs.

Most of these orthotics are categorized based on information available in their product description. However, some brands do a really bad job at displaying their product’s features. So, we did some digging through their product reviews and categorized them according to what people said about their orthotics.

We’ve listed over 90+ orthotics made by 12 different brands for your convenience.

Follow these steps to use the sheet, free of charge:

Step 1: download the excel sheet

Download our Excel sheet by clicking the Download button below.

Then, open the Excel sheet.

STEP 2: FILTERING YOUR CHOICE

To filter the list of insoles according to your preferences, first click on the drop-down button next to the property you want to filter. In this example, we’re going to filter the list according to arch type.

Next, click on the Select All button to reset all choices.

Finally, click on the choice you want to appear on the list. In this example, we’re going to click on “High arch” to show orthotics with high arch support.

And just like that, the list been filtered to only show insoles with high arches. You can repeat this process for the other properties such as thickness, material, and length. Enjoy!