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By: Andrew Forrest - Updated May 2025
Hiking boot insoles are the connection between your foot and boot and can make or break a walk. Choose correctly and they can provide comfort, stability, support and help correct any biomechanical foot issues relieving painful feet, ankles and knees. They could even reduce fatigue and prevent injuries.
Embarking on an exhilarating hike is an experience like no other... the breath-taking views, the challenging trails, and the sense of achievement upon reaching the summit. But what if something as simple as your hiking boot insoles could make or break your experience? By choosing the best hiking insoles that suit your feet and boots, you can bid farewell to foot pain and discomfort and fully enjoy the adventure that awaits.
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An average person takes about 2,000 steps for each mile walked, so that's a lot of friction created between your hiking boot and your foot, which is why it's important to choose the best hiking insoles and best hiking socks for your feet, to ensure that your hike is as comfortable and enjoyable as possible.
In this article, we will guide you through the best walking boots and shoe insoles of 2025, discuss key factors to consider when selecting insoles, and provide instructions on how to properly fit, break in, and care for them. Say hello to unparalleled comfort and support on your next hiking adventure!
Whilst this is my 'best of' list for walking shoes and hiking boot insoles, you do need to choose the insoles that will work for you. If you have low arches, it is pointless to buy insoles designed for high arches.
You also need to consider which shoes or boots you will be putting them in, as that will determine the space available (insoles come in different thicknesses), and consider the ground you will mostly be walking on for how much support and cushioning you need.
If you read our guide below, it will explain what to consider in more detail when choosing insoles for hiking boots, walking shoes, golf shoes, football boots, or other normal day-to-day footwear (boots and shoes).
Personally, I have a few insoles on the go at once, with different insole thicknesses for my different footwear. I like to give my insoles a rest by not wearing the same ones for two consecutive days, so they have time to decompress and dry.
| Insole | Arch Height | Insole Thickness | Cushioning | Manufacturers' Recommended Replacement |
| Superfeet Hike Support Insole | Medium to High | Max | Moderate | Sooner of 12 months or 500 miles |
| Superfeet Active Cushion High Arch Insole | High | Max | Soft | Sooner of 12 months or 500 miles |
| Superfeet Active Cushion medium Arch Insole | Medium | Max | Soft | Sooner of 12 months or 500 miles |
| Superfeet Active Cushion Low Arch Insole | Low | Max | Soft | Sooner of 12 months or 500 miles |
| Scholl GelActiv Everyday Insole | Neutral (Medium) | Thin | Moderate | Sooner of 6 months or when showing wear |
| Superfeet Active Support High Arch Insole | High | Max | Firm | Sooner of 12 months or 500 miles |
| Superfeet Active Support Medium Arch Insole | Medium | Mid | Firm | Sooner of 12 months or 500 miles |
| Superfeet Active Support Low Arch Insole | Low | Thin | Semi-firm | Sooner of 12 months or 500 miles |
| Pedag Viva Winter Insoles | Neutral (Medium) to High | Mid | Moderate | 6-8 months or when leather starts to curl |
| iFitna Plantar Fasciitis Insole | Medium to High | Mid | Moderate | 2 months |
For those who enjoy long-distance walking or hiking across varied terrains, the Superfeet Hike Support Insoles offer a balanced combination of comfort, support, and durability. I have tested them on various surfaces, and these insoles consistently provide reliable performance, especially when carrying a rucksack.
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I have used these on and off for a few years when they were previously called Trailblazer Comfort. These Superfeet Hike Support Insoles are designed to enhance stability on uneven ground, effectively reducing stress on the feet, ankles, knees, and back.
The dual-layer Aerospring™ Rebound Dual Comfort Foam offers heel-to-toe cushioning, helping to reduce fatigue and provide reliable stability during rigorous hikes. This cushioning is particularly beneficial on rocky or rough ground, as it absorbs impact and minimises foot strain.
They also feature an EVOLyte® carbon fibre, lightweight stabiliser cap, which delivers responsive support and stability.
A deep heel cup is incorporated to prevent heel slip and help protect toes from hitting the front of the boot, enhancing overall foot security. Additionally, the Moisturewick™ top cover reduces odours, keeping feet fresh even after extended use. I've used them in hiking boots, walking shoes and roomy trail shoes. Trim to fit your shoe size.
There is also a women's version, which features the same insole but is slightly narrower, allowing men with narrow feet to use it as well.
Overall, a great insole offering a balance of comfort and stability for those with medium to high arches.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
If you have high arches and require an insole that provides both soft cushioning and support, the Superfeet Active Cushion High Arch is a top choice. They have been tested during long walks and runs, consistently delivering comfort and stability.
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The Superfeet Active Cushion range is almost identical to the old Superfeet Adapt Hike, but it is now aimed at a broader range of activities (walking, running, other sports, and day-to-day use) rather than just hiking.
The Superfeet Active Cushion High Arch insoles are designed specifically for individuals with high arches, offering a blend of cushioning and support. The patented Adaptive Comfort Technology™ allows the insole to flex with your foot's natural motion, providing a comfortable experience during various activities.
The AeroLyte™ Dual Comfort Foam offers soft underfoot cushioning. This is particularly beneficial during high-impact activities, as it helps reduce fatigue and provides a responsive feel.
The energising heel cushion also reduces excess vibration, whilst the responsive forefoot zone blends cushioning and rebound.
The Moisturewick™ top cover helps reduce odours, keeping your feet fresh even after extended use. The insoles are designed to fit well in roomy to moderate-fitting running and walking footwear with removable insoles.
Overall, if you have high arches and require underfoot cushioning, these insoles are ideal for you. Consider the Superfeet high-arch active support insoles below if you prefer additional support.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
If you have medium arches and require an insole that offers both soft cushioning and support, the Superfeet Active Cushion Medium Arch may be the ideal choice for you. I have tested these over short and long walks and runs, and they delivered comfort and stability. They are the medium arch version of the Active Cushion High Arch Insoles reviewed above.
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The Superfeet Active Cushion range is almost identical to the old Superfeet Adapt Hike, but it is now aimed at a broader range of activities (walking, running, other sports, and day-to-day use) rather than just hiking.
The Superfeet Active Cushion Medium Arch insoles are specifically designed for individuals with medium arches, offering a blend of cushioning and support. The patented Adaptive Comfort Technology™ allows the insole to flex with your foot's natural motion, providing a comfortable experience during various activities.
The AeroLyte™ Dual Comfort Foam provides soft underfoot cushioning, which is especially beneficial during high-impact activities. It helps reduce fatigue and offers a responsive feel.
The energising heel cushion also reduces excess vibration, while the responsive forefoot zone combines cushioning and rebound.
The Moisturewick™ top cover helps to reduce odours, keeping your feet fresh even after extended use. The insoles are designed to fit comfortably in roomy to moderate-fitting running and walking shoes with removable insoles.
Overall, if you have medium arches and require underfoot cushioning, these insoles are ideal for you. If you prefer more support, check out the Superfeet medium-arch active support insoles below.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
If you have low arches and require an insole that provides both soft cushioning and support, the Superfeet Active Cushion Low Arch may be the ideal choice for you. I have tested these during many short and long walks and runs, and they provided comfort and stability. They are the low-arch version of the Active Cushion High-Arch and Medium-Arch insoles reviewed above.
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The Superfeet Active Cushion range is nearly identical to the old Superfeet Adapt Hike, but it now targets a wider range of activities, including walking, running, other sports, and day-to-day use, rather than being limited to hiking.
The Superfeet Active Cushion Low Arch insoles are specifically designed for individuals with low arches, offering a balance of cushioning and support. The patented Adaptive Comfort Technology™ allows the insole to flex with your foot's natural motion, delivering a comfortable experience during a variety of activities.
The AeroLyte™ Dual Comfort Foam offers soft underfoot cushioning, which is particularly advantageous during high-impact activities. It reduces fatigue and provides a responsive feel.
The energising heel cushion minimises excess vibration, while the responsive forefoot zone combines cushioning with rebound.
The Moisturewick™ top cover helps reduce odours, keeping your feet fresh even after extended use. The insoles are designed to fit comfortably in roomy to moderate-fitting running and walking shoes that have removable insoles.
Overall, if you have low arches and require underfoot cushioning, these insoles are ideal for you. Consider the Superfeet Low-arch Active Support insoles below if you prefer additional support.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
If you're looking for an affordable insole that provides decent cushioning for daily wear, Scholl's GelActiv Everyday Insoles may be a good option. Whilst called 'everyday insoles', Scholl does say they are suitable for walking and hiking.
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As I do for the budget option, I searched on Amazon for one of their best-selling products. I found that the GelActiv Insoles from Scholl have over 12,000 ratings for the men's insole, averaging 4.3 out of 5, while the women's version has over 5,000 ratings, also averaging 4.3 out of 5. At the time of review, they were on offer for just under £10, down from their usual £16.
Scholl GelActiv Everyday Insoles are designed to provide all-day comfort for individuals engaged in daily activities. The insoles feature Scholl's GelActiv technology, which incorporates two layers of gel to absorb micro-shocks and reduce excessive pressure from walking or daily activities. I tested them on various walks over varying terrain and found they provide noticeable cushioning and comfort, especially considering their price point.
The Motion Control Structure™ contours to the foot, providing support and stability. For me, the thing they lacked for hill walking was the stability provided by all the Superfeet ones reviewed here, even the Active Cushioning ones. That said, for the lower, flatter walks, they did provide enough stability for me.
The Freshfeet top cloth features odour-resistant technology, helping to keep feet feeling cool and dry throughout the day.
The insoles are slim, soft, and comfortable, making them suitable for everyday use in casual shoes, flats, and boots. They can be trimmed to fit your shoe size and are available for both men (size 7-12) and women (size 3.5-7.5).
Keeping my feet comfortable and supported whilst walking is key to me, so while this budget choice certainly helped, I do prefer to spend a little more and use the more premium Superfeet versions.
For individuals with high arches who need firm, structured support for daily activities, the Superfeet Active Support High Arch insoles are an excellent choice. They have been tested during long walks and runs, and all testers reported a significant improvement in foot stability and reduced fatigue.
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The Superfeet Active Support High Arch insoles are designed to provide maximum support for individuals with high arches. The EVOLyte® carbon fibre stabiliser cap and polymer blend, when compressed, springs back to its original shape, offering responsive support and stability, which are essential for maintaining proper foot alignment during prolonged activities while also adding spring to every step.
These insoles feature dual-layer Aerospring Rebound foam, providing heel-to-toe cushioning that cradles the entire foot and reduces fatigue, while offering reliable stability.
The Moisturewick™ top cover helps reduce odours, keeping feet fresh even after extended use.
The deep heel cup helps prevent heel slip and protects toes from hitting the front of the shoe, enhancing overall foot security.
These insoles are designed to replace the removable liner in roomy to moderate-fitting footwear and can be trimmed to fit your shoe size, ensuring a customised fit.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
For individuals with medium arches who need firm, structured support for walking, running, and other daily activities, the Superfeet Active Support Medium Arch insoles are an excellent choice. I have tested these during both short and long walks as well as runs, and they provided comfort and excellent stability. They are the medium arch version of the Active Support High Arch insoles reviewed above.
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The Superfeet Active Support Medium Arch insoles are crafted to deliver maximum support for individuals with medium arches. The EVOLyte® carbon fibre stabiliser cap and polymer blend, when compressed, springs back to its original shape, providing responsive support and stability, which are crucial for maintaining proper foot alignment during prolonged activities while also adding spring to every step.
These insoles feature dual-layer Aerospring Rebound foam, which delivers heel-to-toe cushioning that cradles the entire foot, reduces fatigue, and provides reliable stability. The Moisturewick™ top cover helps reduce odours, keeping feet fresh even after extended use.
The deep heel cup helps prevent heel slip and protects the toes from hitting the front of the shoe, enhancing overall foot security.
These insoles are designed to replace the removable liner in roomy to moderate-fitting footwear and can be trimmed to fit your shoe size, ensuring a customised fit.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
For individuals with low arches who need firm, structured support for walking, running, and other daily activities, the Superfeet Active Support Low Arch insoles are an excellent choice. I have tested these on many walks, short and long, and they provided comfort and excellent stability. They are the low-arch version of the Active Support High-Arch and Medium-Arch insoles reviewed above.
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The Superfeet Active Support Low Arch insoles are crafted to deliver maximum support for individuals with low arches. The EVOLyte® carbon fibre stabiliser cap and polymer blend, when compressed, springs back to its original shape, providing responsive support and stability, which are crucial for maintaining proper foot alignment during prolonged activities while also adding spring to every step.
These insoles feature dual-layer Aerospring Rebound foam, which delivers heel-to-toe cushioning that cradles the entire foot, reduces fatigue, and provides reliable stability. The Moisturewick™ top cover helps reduce odours, keeping feet fresh even after extended use.
The deep heel cup helps prevent heel slip and protects the toes from hitting the front of the shoe, enhancing overall foot security.
These insoles are designed to replace the removable liner in roomy to moderate-fitting footwear and can be trimmed to fit your shoe size, ensuring a customised fit.
If you need more Superfeet options, check out their all-purpose insoles on Amazon and their walking insoles on Amazon. The newer Active Cushion and Active Support insoles shown in this review are not yet available on Amazon. We will update with links when they are.
If you suffer from cold feet, then these Pedag Viva Winter Insoles may be the answer. I've tried these on various walks over the winter and can attest to their effectiveness in keeping my feet warm.
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The Pedag Viva Winter Insoles are designed to combat cold temperatures with a three-layer construction: a 100% pure wool top layer for warmth and moisture absorption, a middle layer of high-tech closed-cell foam that traps body heat, and a bottom layer of aluminium foil that reflects cold away from the feet. This combination ensures warmth is retained, making them ideal for walking in colder weather or for those who suffer from cold feet.
Beyond insulation, these insoles provide semi-rigid orthotic support. They feature a longitudinal arch support bridge and a metatarsal pad, which promote proper foot alignment and reduce fatigue. A cushioned heel plug absorbs impact, enhancing comfort during prolonged use.
The insoles are thin enough to fit comfortably in most shoes and boots without causing tightness. Their design gently shapes the foot, helping to maintain anatomically correct positioning.
If you suffer from cold feet, these may be just what you need. For me, I prefer low to mid arch support, so these felt a little uncomfortable under the arch. I also do not suffer from cold feet, so in winter, I prefer one of the other insoles that offer better comfort and support for my arch type and keep my feet warm by wearing warmer socks.
If you want more options for insoles while keeping your feet warm, consider pairing your selected insole with a foot warmer. While USB versions are available, disposable ones last about 8 hours, which is particularly useful on extremely cold days. The Heat Company Insole Foot Warmer boasts nearly 9,000 ratings on Amazon, averaging 4.4 out of 5.
These iFitna insoles are designed with a semi-rigid, mid to high-arch support, aiming to provide moderate control and support for individuals dealing with plantar fasciitis and flat feet. They have over 16,000 reviews on Amazon, averaging 4.4 out of 5.
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I don't usually include this category, but while searching for the best budget option on Amazon, I found these iFitna insoles, which had over 16,000 reviews with an average rating of 4.4 out of 5.
While only around £15 at the time of review, I could not consider these the best budget option since they recommend replacing them every 2 months. Thus, over the course of a year, they would become significantly more expensive than the Superfeet options. However, due to the abundance of positive reviews, I had to try them.
If you are new to insoles and want to try them, this may be the pair for you to see if they suit your feet. If they work, you could then either stick with those or try one of the more expensive insoles. I've tested these during daily walks and found that they provide additional comfort and support.
The iFitna insoles are designed with semi-rigid high arch support to provide moderate control and support for individuals dealing with plantar fasciitis and flat feet. The high-quality PU material enhances the elasticity of the insole, offering softness in the forefoot area, which can be beneficial during prolonged periods of walking or standing.
They feature a deep heel cup that helps maintain proper foot positioning and reduces stress on the feet, ankles, and knees. The insoles also have a breathable fabric layer that controls moisture, keeping feet dry and reducing the risk of blisters during extended use.
While they may not match the durability or advanced features of premium insoles, they offer a reasonable balance of support and comfort for their price.
The line now between what is an insole and what is an orthotic insole is getting blurred and often the words are used interchangeably.
An insole is the part of a shoe or boot that lies under the sole of your foot and is also known as a footbed. In hiking boots and shoes, many of these are removable, but some are attached and cannot be taken out.
Superfeet Hike Support insoles by a pair of hiking boots
If you have removable insoles, you can replace them with insoles specifically designed to give you more comfort and support and ones that can correct foot abnormalities and gait issues.
Other insoles are designed for particular activities or sports and have extra padding and support in the areas most impacted during these activities.
Basic insoles can be purchased on Amazon from around £5 upwards, but the ones featured in our 'best of' list have been specifically designed to address certain problems or just provide additional comfort and support on your walk.
Orthotics were and still are prescription medical devices that you wear inside your shoes or boots under your feet, to correct biomechanical foot issues with how you walk. They can help to alleviate pain caused by plantar fasciitis, bursitis, arthritis, diabetes, flat feet, overpronation and supination. These were and still are custom-made for your feet by podiatrists. My first two pairs of insoles were custom-made ones.
The line has become blurred because many insoles found in shops now incorporate numerous innovations and are crafted from materials that aim to achieve the same results as custom-made ones. The big difference between the two is the price. The insoles above range from around £20-£50, whereas custom-built insoles could be almost ten times that price.
The top and bottom of an insole
In my mind, these more high-tech insoles that correct biomechanical issues are really orthotics.
If off-the-shelf ones don't work for you, then you should see an expert podiatrist, where you will get a medical evaluation of your foot problem. They will usually take images of your feet, video and watch how you walk looking at how your feet, ankles, legs and hips move together. If they believe you need orthotics, they will make a mould of your feet, so you get that custom fit.
Custom made insoles
I've been a convert to over-the-counter 'orthotic' insoles now for almost 20 years and have quite a few different pairs between my hiking boots, fell shoes, training shoes and ordinary dress shoes.
Remember, if you have any medical conditions that affect your feet, such as diabetes, always check with your doctor first before changing insoles.
Both insoles and orthotics are shoe inserts, as they are put into your shoe, but here 'shoe insert' generally means any other insert put inside your boot to address a particular problem. They are often pads, cups or liners placed under your heel or ball of your feet.
As I do a lot of uphill walking, I have small gel inserts under my insoles just to raise my heel a little to relieve the pressure a bit on my achilles and calf.
Gel heel raisers
Many people, myself included, have issues with their feet and their gait. After many years of overpronation, whilst walking, I basically have flat feet. For me, this had a knock-on effect of causing knee pain, which I had for several years until I started wearing insoles. Since then, the knee pain has completely gone, and I now enjoy much more comfortable walks.
Insoles can perform a variety of functions, helping to correct foot abnormalities, provide comfort and support when walking and help provide the right volume within your boot or shoe so that your foot is held stable.
So, when selecting your hiking insoles, it's crucial to consider factors such as which walking boots/shoes you will be wearing them in and what support they already provide, which socks you'll be wearing them with, arch support, comfort and cushioning, stability and alignment, durability and longevity, and odour control to help alleviate foot pain. How you tie your laces can also help alleviate many foot issues.
The importance of these factors cannot be overstated, as they contribute to the overall comfort and support you'll experience on your hikes. With literally hundreds of insoles available on the market, understanding these factors will enable you to make an informed decision and choose the best insoles for your needs.
Choosing the right hiking boot insoles can feel overwhelming, but it doesn't have to be. It's about understanding your feet, your boots, and the type of walks you plan to tackle. Focus on matching the insole to your foot type (such as arch height and foot width), your walking style (light trails vs rocky ascents), and the terrain you'll be covering (flat, mountainous, or mixed).
First, think about your arch height. High arches need structured, supportive insoles to prevent the foot from collapsing and causing fatigue. Flat feet need firmer support to control overpronation and prevent the ankles from rolling inward. Medium arches typically need a balanced blend of structure and cushioning for comfort and stability.
Next, consider how much cushioning you require. If you tend to hike over rocky, rugged, or hard-packed trails, more cushioning can help reduce fatigue and absorb shock. On softer ground or shorter walks, firmer insoles offering more precise support may be better.
Stability and alignment are crucial. Good hiking insoles hold the heel securely, preventing excessive movement inside the boot. This, in turn, helps align your ankles, knees, hips, and lower back, reducing the risk of pain or injury over long distances.
Always check the volume of the insole against the volume of your boots. Some boots are low-volume (snug-fitting) while others are roomier. Choose an insole thickness that won't make your boots uncomfortably tight.
Let's explore each of these factors in more detail, and discover how they can transform your hiking experience from a painful ordeal to an enjoyable adventure.
Understanding your foot type is key to choosing the right insoles, improving comfort, and preventing injury. Podiatrists and brands like Superfeet commonly divide foot types based on the height of the arch and how the foot behaves during walking.
Three Superfeet insoles showing the 3 different arch heights - low arch, medium arch and high arch
If you have high arches, much of your foot may not touch the ground when you walk, causing uneven weight distribution. This can lead to issues like ankle instability, plantar fasciitis, or stress fractures. Insoles that provide significant arch support and extra cushioning to help disperse impact forces benefit high-arch feet.
Medium or normal arches generally offer better natural shock absorption but still benefit from moderate structured support, especially during longer walks or hikes. Medium arch insoles balance cushioning and stability, keeping the foot aligned and reducing fatigue.
Flat feet occur when the arches collapse so that most or all of the sole touches the ground. This can cause overpronation, where the foot rolls excessively inward during walking. If untreated, flat feet often lead to knee, hip, and back problems. Firm, structured insoles with stabilising support under the arch and heel help control pronation and encourage better alignment.
A simple way to assess your arch type at home is the wet foot test. Wet your foot, step onto a dry piece of cardboard, and observe the imprint:
Different types of arches - low arch, medium arch and high arch
Arch support in hiking boot insoles is essential as it serves as a shock absorber for the feet and facilitates even weight distribution. Insoles that provide cushioning and support are suggested for individuals with flat feet.
The rear and side views of a high-arch Superfeet insole
Those with a heavier body weight or carrying heavier packs should look for walking boot insoles with a robust heel, crafted from durable materials, and featuring cushioning and shock absorption that will not be compromised under pressure.
Proper arch support, including semi-rigid arch support, along with heel stabilisation, is crucial in ensuring an even distribution of pressure across the base of the foot, thereby activating and engaging the muscles in your arch.
The grey on the insole is the Evolyte Carbon Fibre Stabiliser Cap that provides stability on a Superfeet insole
Remember to check what support your boot/shoe already offers and choose the insole accordingly. Also, if you have flat feet or a low arch, then insoles with high arches may dig in and not be suitable.
Comfort and cushioning in hiking boot insoles provide softness and support to the foot, protecting it from shock and providing a comfortable walking experience. Insoles come with various types of cushioning, such as foam, gel, and air cushioning, each offering its own unique benefits.
Besides the cushioning built into the insole itself, some insoles have additional heel pads or forefoot pads for additional cushioning in the areas where the foot strikes and pushes off from the ground.
Heel cushion in a Superfeet Active Cushion Insole
Forefoot cushioning in a Superfeet insole
When selecting cushioning and comfort for your walking boot insoles, it is important to consider your foot type, the terrain you will be hiking on, and your preferred level of cushioning and comfort. The right insoles can make all the difference in reducing fatigue and ensuring a comfortable and enjoyable hike.
Stability in hiking boots means keeping your foot in place and avoiding rolling or sliding in your boot, while alignment corrects the positioning of the foot and ankle to reduce strain and fatigue. If your foot slides around, it can cause hot spots and blisters. Proper stability and alignment can be achieved by selecting a hiking boot insole that offers arch support and cushioning, as well as a secure fit that maintains the foot in the desired position.
Many insoles feature a heel cup that helps keep your foot in place.
Heel cup in a Superfeet insole
This is achieved by wearing the correct pair of hiking socks, which can also have a great impact on the comfort of your walk.
Ensuring proper stability and alignment while hiking helps in terms of comfort and support, as it can help prevent injuries and reduce fatigue.
Durability and longevity are important factors to consider when selecting hiking boot insoles. Durability refers to the capacity of a product to tolerate wear, pressure, or damage over time, while longevity is the duration of time that a product can be used before it becomes unusable or worn out.
Many manufacturers claim that their insoles typically have a lifespan of up to a year, depending on the quality of the inserts and the frequency of use. I've generally found this to be the case, as even though I usually alternate insoles between walks, so I have 2 or 3 pairs going at once to let them recover. On average, after about 12 months' use, I start to feel that I am losing the benefits they should be providing.
Odour control in insoles refers to any features that aid in the prevention or reduction of foot odour. A common method employed is the utilisation of an activated charcoal foam layer that neutralises and safeguards against malodorous aromas. Neoprene, ethylene vinyl acetate (EVA), and latex foam are also commonly used in insoles for odour control.
If you find that doesn't work enough for you, you can try spraying them with some Grangers Odour Eliminator and then allowing them to dry naturally.
Before using a specific deodorising product, I just used a kitchen staple, and many people still do - bicarbonate of soda (baking soda). It is a natural deodoriser that can help eliminate unwanted odours from your walking boots. Sprinkle a generous amount of baking soda inside the boots on your insoles, or remove them and shake directly onto them and leave overnight to absorb odours. The day after, remove the baking soda by shaking it out or using a vacuum cleaner.
Don't get mixed up with your baking soda and baking powder. Baking powder is less effective than baking soda, and you would need to use approximately four times as much of it to get almost similar but not quite as good results.
One other way to control odours from your insole or the inside of your boot is with a Boot Banana. It's a fun way (and they make excellent gifts for the walkers/hikers you never know what to buy for) to deodorise and help dry your boots. I was sceptical when I first bought one, but I find they do work!
The Boot Banana Original Shoe Deodoriser neutralises odours, absorbs moisture, and has natural antimicrobial properties. Just leave it in your boot.
Insoles featuring moisture-wicking materials can also help keep feet dry and fresh during hikes, contributing to odour control and overall comfort. The less moisture, the less chance of forming blisters, which is one of the top tips for preventing blisters.
Moisturewick top, which helps reduce odours, on Superfeet Hike Support insoles
If they are damp after a walk, take them out and let them naturally dry in the air.
As with the deodoriser, one more fun way (and again, they make excellent gifts for the walkers/hikers you never know what to buy for) to help dry your boots and insoles quicker is by using a Boot Banana. The Boot Banana Winter Sports Moisture Absorbers help dry your boots and insoles much quicker. They are silica-filled and absorb up to 40% of their weight in moisture.
Properly fitting walking insoles are essential for optimal comfort and support, so in addition to selecting the right size of insoles, it's important to ensure that your insoles are compatible with your hiking boots in terms of volume and width.
Besides choosing insoles that help with foot problems you may have, look for insoles that match the shape and volume of your walking boots. Consider trying different walking insoles to find the best combination for your needs. Some insoles come in 3/4 length, which allows more room around your toes.
If your feet are narrow or low in volume, or your boots just feel a little too much on the roomy side, you can try a volume adjustor insole under your main insole. You can buy in a variety of thicknesses, and they are just flat, such as this Volume Adjuster from Superfeet.
3mm volume adjustor insoles
When selecting the appropriate size of insoles, one size of insole will cover a few shoe sizes. If your foot size is between sizes, go for the larger size, as you can trim it down to size.
When you have the insoles, they will then need trimming to fit your boot. On the reverse side of the insole, they often have size markings as a guide, which you can use to trim the insole.
What I find better is to remove the original insole that came inside the boot, as it is specific to that boot and use that as a template to cut around.
In the majority of cases, the new insole should simply replace the one that came with the boot. If you leave the manufacturer's insole in the boot as well, it will more than likely make the boot too tight, causing pain, friction, and blisters, and will not let the new insole do its job of keeping your foot in the correct alignment, comfortable and supported.
Another option is to measure your feet using a ruler or tape measure to accurately measure the length and width of your feet.
Remember - it's possible to reduce the size, but not increase it, so exercise caution when trimming your insoles and keep checking whether they fit before cutting any more off!
Getting the perfect fit for your new hiking insoles is crucial for comfort and performance. Always start by buying insoles that cover your shoe size range - most brands offer trim-to-fit sizing, where one insole fits a few shoe sizes. If you are between sizes, it's generally better to go up a size rather than down, as you can always trim a little extra but cannot add material back.
The top and bottom of a pair of Superfeet hike insoles, along with the pair of insoles that came with my Inov-8 hiking boots
To trim your new insoles:
The steps involved in trimming and fitting a new insole
It is important to cut conservatively at first. Keep checking the fit by placing the new insole into your boot and adjusting if needed. The insole should lie flat without bunching at the toe or sides.
Once trimmed correctly, the new insole should sit securely in the boot without shifting around. Always remove the manufacturer's original insole unless instructed otherwise, as leaving it underneath can make the boot too tight and reduce the effectiveness of your new insole.
Breaking in your hiking insoles is crucial for achieving the best comfort and support during your hikes. With my first pair of insoles, I made the mistake of wearing them out of the box on a long hike. The insoles were trying to correct the alignment of my feet to places they were not used to being in, and I quickly ended up with tired, aching, and sore feet.
So, start by wearing your insoles around the house for a few days, ideally in your walking boots or shoes. This will allow your feet to adjust to the new support and cushioning for up to 30 minutes at a time.
Gradually increase the distance and time spent wearing your insoles, eventually taking them on short outdoor walks before embarking on longer hikes. This process will allow you to get used to the insoles and help mould the insoles to the shape of your feet, ensuring a comfortable and secure fit during your hikes. Your muscles and ligaments need this time to acclimatise to their new position.
During this breaking-in period, you may experience some mild foot fatigue or slight soreness during the adjustment period. This is normal as your body gets used to better positioning. If discomfort persists after two weeks, recheck the fit. You may need to trim a little more or try a different insole profile.
It's also essential to wear appropriate socks with your walking boot insoles in order to break them in properly. Socks can provide additional cushioning and support, and help prevent blisters and hot spots in your hiking shoes. Wearing the right combination of socks and insoles will make a significant difference in your overall hiking experience.
Taking care of your hiking insoles helps prolong their lifespan and ensures their effectiveness. To clean your insoles, follow the manufacturer's instructions, which are generally to handwash them with warm water and soap, gently scrubbing away dirt and grime.
After washing, you need to allow your insoles to air dry completely before placing them back in your walking boots. Avoid using heat sources such as radiators or direct sunlight for drying, as this can cause damage to the materials and compromise their performance.
It's a good habit to remove insoles from your boots after each walk to let them air out. This helps prevent moisture buildup and reduces odour, ultimately extending the lifespan of the foam and fabrics.
Regularly inspect your insoles for signs of wear and tear. Many manufacturers recommend changing insoles every year or every 500 miles, depending on the quality of the inserts and the frequency of use. If you don't do this, you will notice a deterioration in performance. Watch for signs such as flattened cushioning, loss of arch support, or discomfort during walks as indicators to replace them.
Another tip is to rotate between two pairs of insoles if you walk or hike very frequently. This gives each pair more time to decompress and dry between uses, extending their durability.
By properly maintaining your walking boot insoles, you'll ensure that they continue to provide the comfort and support you need for all your hiking adventures. This should be done in conjunction with cleaning, drying and caring for your hiking boots as a whole.
Common foot problems such as plantar fasciitis, flat feet, overpronation and supination can cause discomfort and pain during hikes, but the right insoles can help alleviate these issues.
By addressing these common foot problems with the right insoles, boots and socks, you can enjoy a more comfortable and pain-free hiking experience.
Yes, insoles may help alleviate symptoms of plantar fasciitis. Plantar fasciitis, an inflammation of the plantar fascia, is basically a pain on the bottom of your foot around your heel and arch. Plantar fasciitis occurs when the plantar fascia, the thick band of tissue running across the bottom of your foot, becomes inflamed. It's often caused by overuse, poor footwear, or improper foot mechanics.
Certain insoles are designed to have the correct amount of arch support, which distributes pressure more evenly and stabilises the bones within the arch, which means less stress, tension and pain for the plantar fascia, especially in the heel area.
I've suffered from plantar fasciitis over the years, and I have found that the correct insoles, along with regular stretching, usually solve the problem.
Yes, insoles may help alleviate symptoms associated with flat feet. Flat feet, or fallen arches, are when your feet press flat on the ground. Many people have flat feet, and they are usually nothing to worry about. Unfortunately, sometimes they can give rise to pain around your ankle, heel, or the arch of your foot may ache.
Flat feet, or fallen arches, mean the arches of the foot have collapsed and touch the ground when standing. They can be hereditary or develop over time due to ageing, obesity, or injuries. Flat feet have also been suspected of contributing to back, hip or leg pain, ankle sprains and arthritis.
When choosing insoles for flat feet, it is important to choose an insole that is neither too rigid nor too flexible. An insole that is too firm provides little shock absorption, while an insole that has too much cushioning, generally lacks support, so it doesn't alleviate the symptoms that can be caused by flat feet.
Wearing supportive insoles in your footwear helps give more structural support to flat feet, where the supportive arch of the insole takes over for the foot's fallen arches. This helps promote a healthy distribution of pressure in your feet, helps maintain proper foot alignment and thus reduces strain on your arch, making you less prone to aches and pains.
Yes, insoles may help with overpronation. In a normal gait, as you walk, your foot moves naturally from side to side, and this is key in absorbing shock and forces through your foot from the ground. This movement is called pronation. The neutral position is for your foot to roll inwards about 15 degrees.
If your foot rolls inwards more than that, that is called overpronation. If you overpronate, and you look at the bottom of your shoes or boots, there is more wear on the inner edge.
Overpronation over time can cause your feet to flatten, and if you already have flat feet, you're more likely to develop overpronation, and this misalignment can lead to knee, hip, and back problems.
Overpronation has been linked with heel pain, iliotibial band syndrome, plantar fasciitis, shin splints, knee pain, back pain, achilles tendinitis and more. I certainly know from personal experience how it can cause knee pain, but I also know that my issue was completely solved by using orthotic insoles.
Certain insoles that offer arch support and stability can help correct this overpronation, and reduce the associated pains.
Yes, insoles may help with supination. The opposite of overpronation, underpronation is more commonly known as supination and is where your weight rolls onto the outer edges of your feet as you walk. If you look at the bottom of your shoes or boots, there is more wear on the outer edge.
Supination has been linked with ankle injuries, knee pain, back and hip pain and plantar fasciitis.
Certain insoles help prevent your foot from rolling outward, which helps stop excessive strain on your ankles. Insoles do this by supporting your feet and distributing the pressure equally across your foot while ensuring that your alignment remains neutral. This stable base helps prevent alignment issues in your lower legs, knees, hips and spine.
Supination is less common than overpronation.
Yes, insoles may be able to help alleviate heel spurs. Heel spurs are bony growths that develop on the underside of the heel bone, often associated with plantar fasciitis. They result from repetitive strain on foot muscles and ligaments.
Heel-cushioning insoles help absorb impact, reduce pressure on the heel, and may lessen pain when walking or hiking.
Yes, insoles may be able to help with metatarsalgia. Metatarsalgia is pain and inflammation in the ball of your foot, typically caused by excessive pressure or high-impact activities.
Insoles with extra forefoot cushioning help distribute pressure more evenly and protect the metatarsal area, so they may ease discomfort during walks.
Yes, insoles may be able to help with Morton's Neuroma. Morton's Neuroma is a painful condition involving a thickening of the tissue around one of the nerves between your toes, often caused by tight footwear or repetitive stress. I have had this a couple of times in the past and it often feels like you are walking on stones, even though you know there are none there.
Metatarsal pads built into some insoles relieve pressure on the nerve, helping reduce pain and the burning sensation associated with the condition.
Yes, insoles may be able to help with shin splints. Shin splints cause pain along the inner edge of your shinbone, often resulting from overuse or poor foot mechanics.
Shock-absorbing insoles help reduce the impact forces travelling up through your legs, easing strain on the muscles and bones and preventing further irritation.
As mentioned above, there are benefits to custom and over-the-counter insoles when choosing between them.
Custom insoles/orthotics provide a more precise degree of support and comfort than over-the-counter insoles, as they are specifically tailored to the unique shape and needs of your feet, usually by a medical professional. However, custom insoles are typically quite a bit more expensive and may require a visit to a podiatrist or a specialist for fitting.
On the other hand, over-the-counter insoles offer cushioning and support at a more affordable price point and are readily available at most footwear and sporting goods stores. While they may not provide the same level of precision as custom orthotics, over-the-counter insoles can still offer significant benefits for many hikers.
The author's original pair of custom-made orthotics
Ultimately, the choice between custom and over-the-counter insoles will depend on your individual needs, budget, and preferences.
In conclusion, investing in the right hiking boot insoles can significantly enhance your hiking experience by providing comfort, support, and relief from common foot problems. By considering factors such as arch support, comfort and cushioning, stability and alignment, durability and longevity, and odour control, you can find the perfect pair of insoles for your hiking needs. Remember to properly fit and break in your insoles and care for them regularly to ensure their effectiveness and longevity.
So, before you embark on your next hiking adventure, take a moment to consider the importance of your hiking boot insoles. With the right walking insoles, you can complete your walks with confidence, knowing that your feet are well-supported and comfortable every step of the way.
The best insoles for hiking boots depend largely on your foot type and hiking style. If you need comfort and support, options like the Superfeet Hike Support are excellent. It's about matching the arch support and cushioning to how you walk, the terrain you typically cover, and the available space in your boot to fit your insole.
Most hiking boots come with thin, basic insoles that offer little support. Aftermarket insoles provide better cushioning, properly support your arch, and stabilise your foot inside the boot. If you're walking long distances or over rough terrain, quality aftermarket insoles can make the difference between a comfortable trek and one plagued with foot pain.
Good quality insoles should generally be replaced every 12 months or after around 500 miles of walking. However, if you notice signs like flattened cushioning, reduced support, bad odours, or foot pain returning, it's time to replace them sooner. Heavy users might find they need new insoles every 6-8 months. I have found that the cheaper insoles, of which I have tried many, need to be replaced more often, so it is often a false economy buying cheaper ones.
Yes, specific insoles may help with plantar fasciitis. Plantar fasciitis causes inflammation of the tissue connecting your heel to your toes. Good hiking insoles with firm arch support and shock-absorbing cushioning may relieve the tension on the plantar fascia, reducing pain and preventing it from worsening during long walks.
High-arch insoles have a more pronounced curve designed to lift and support the midfoot, preventing pressure build-up on the heel and ball of the foot. Low-arch insoles offer a flatter, more stable platform for feet that need support without forcing an unnatural curve, perfect for flat feet or low arches.
They may be, especially if you have slightly unusual foot shapes or pressure points. Specific insoles can be heated and moulded to your foot shape, creating a more custom fit. This could enhance comfort, improve support, and help prevent hot spots and blisters. I have had two pairs of heat-moulded insoles in the past, though, and did not notice that much difference between those and the Superfeets reviewed above, but they were more than twice the price.
You can, but it's important to check that the volume and width match well. Some insoles will fit different boots perfectly, but in others, they might feel too tight or loose. Always double-check the fit and trim the insole if needed to avoid pressure points or slipping. Variations of the same insole can often be bought in different thicknesses to accommodate varying boot/shoe volumes, but generally, the thinner you go, the less cushioning you will have.
An insole may help prevent blisters. A correctly fitting insole stabilises the foot inside the boot, minimising rubbing and friction, which are the main causes of blisters. Combine this with good socks, and you'll drastically reduce the risk of blistering, even on long hikes.
Custom orthotics are generally a good choice for ongoing foot problems like severe plantar fasciitis, arthritis, or significant biomechanical issues. However, for most hikers, a good quality over-the-counter insole provides more than enough support and comfort without the high cost of custom orthotics. If your problems persist, then see a podiatrist.
They can make boots or shoes tighter, especially if the insole is thicker or provides more volume than the one that came with the boot/shoe. Some high-volume insoles are designed for roomy boots, while low-volume ones are better if you already have a close-fitting boot.
May 2025
