Having high arches can feel like a curse sometimes. Most running shoes are made for neutral feet, and wearing one of those models can lead to sore feet.
They don’t quite provide the right support for runners with high arches or who supinate (roll their foot outwards when they walk or run).
You can buy a pair of shoes specifically for high arches, but what if you already have a pair of shoes and don’t have the budget for another pair? Thankfully, an insoles for high arches can save the day!
They’re easy to insert into just about any shoe to give you the stability you need. Our top pick is the Superfeet GREEN insole. It has a deep heel cup that keeps the foot firmly in place while running, a stabilizer cap that supports the rearfoot, and a high-density foam layer that supports high arches and absorbs impact.
But depending on your budget and needs, there could be better insoles for you. Read on to see our full list…
Top 3 Best and Favorite
SPENCO TOTAL SUPPORT ORIGINAL
CURREX RUNPRO HIGH
1. SUPERFEET GREEN
If you’re tired of your high arches ruining a great run by aching or causing your foot to roll over, these insoles would be of great help.
They’re professional-grade and offer good support for high arches, and should give you a good mix of soft cushioning and firm support.
A deep, solid heel cup keeps the back of the foot from moving around freely, providing a good bit of stability, which is essential for stopping your feet from rolling to the side.
As well as the snug heel fit, they feature a stabilizer cap that extends from the heel to the midfoot and supports the foot even more.
The layer of high-density foam on top of that is what will provide the most support to your high arches. It provides support and firm but soft cushioning to see your feet through the day.
These insoles are “high-volume”, which means they take up quite a bit of space in the shoe. They’re best used in shoes with removable footbeds.
- Deep heel cup for stability
- High profile fit with extra cushioning
- Stabilizer cap
- High-density foam layer
- Some may find the heel cup to be too narrow, and this could cause some discomfort
2. SPENCO TOTAL SUPPORT ORIGINAL
Spenco Total Support insoles are well-priced and provide as much support and comfort as others do, making them our top value option.
They use a 3-pod cushioning system to keep the foot in a more neutral position and help to prevent supination.
The “pods” also help to minimize shock at the heel strike, reducing pressure and stress on the foot and staving off fatigue. The deep heel cup cradles the back of the foot and adds support.
The arch cradle is semi-rigid, so it still retains some flexibility to allow for natural movement of the foot while stabilizing and supporting the arch properly.
A forefoot crash pad with metatarsal support relieves pressure on the ball of the foot and rounds off this insole nicely. A lot of value for a friendly price!
- 3-pod cushioning system
- Low-friction antimicrobial top cloth
- Deep heel cup
- Semi-rigid orthotic arch support
- Could be too wide for some shoes
BEST FOR RUNNING
3. CURREX RUNPRO HIGH
While all these insoles are good for runners, Currex RUNpro Highs are created specifically for the activity of running. Put them in your running shoes even if you have a different type of insole in your everyday shoes, work shoes, or smart shoes.
The insole’s mid-layer consists of bamboo and charcoal. The layer adds a moisture-wicking and antimicrobial element, so they’re far less likely to smell funky (always a good thing, especially for running long distances or short intense bursts).
A 3D Dynamic Arch provides great ergonomics and optimal support. It’s semi-firm and reduces stress in the arch area while retaining the natural flexibility of the foot.
The polyurethane forefoot is thin but springy, perfect for pushing off with some extra energy and speed. A lower-profile heel cup allows for some more movement than the very deep ones, but still offers enough stability that you shouldn’t pronate when wearing them.
- Bamboo/charcoal mid-layer
- 3D Dynamic Arch
- Polyurethane rubber forefoot
- Reduces pain from various foot problems
- If you’re used to a very cushioned shoe, you may find these to be too hard
4. Protalus T-100 Elite
If you’re a runner who likes plenty of cushioning, the Protalus T-100 Elite is a great choice. Made of high-density rebound foam, it compresses and rebounds with each step, helping to absorb shock along with the cushioning in your shoes.
They’re thick in the forefoot, and have a patented heel cup design that cradles your foot so that the cushion and support are always in the right place.
The T-100 Elite also comes with Protalus’ unique patented alignment technology, which keeps your weight evenly distributed, reducing hot spots and pressure across the feet.
Between the cushion and the alignment, these insoles are excellent for relieving pain from various conditions, including plantar fasciitis, Morton’s neuroma, metatarsalgia, and more.
We love that these insoles require no break-in period. You can put them into your shoes immediately and start enjoying the cushioned comfort, energy return, and pain-free running that comes with it.
- A thick layer of high-density, easy-rebound foam for a cushioned, comfortable experience
- Uses patented alignment technology to distribute your weight evenly and reduce hot spots and pressure
- Heel cup holds the foot firmly in place so that you’re always supported when you need to be
- Requires no break-in period, so you can start using them right away
- May squeak when you walk
5. Tread Labs Ramble Insoles
Tread Labs makes many insoles, and some of them are named speedy things like Dash or Pace. But the Ramble is made specifically for comfort when all you really want to do is ramble along without hurting your feet.
That doesn’t mean you can’t run with them, though! You’ll have a lovely running experience with these insoles that provide a good mix of stability and softness. They get big bonus points for their comfort.
Be sure to choose the ones for high arches when you buy. You’ll get firm enough support to avoid sore and falling-over feet. The heel cup wraps snugly around the back of the foot to keep the heel (and the arch) in the right place to reap the benefits of the padding and softness.
You can replace the padded, antimicrobial top layer if they wear out without having to buy a whole new pair of insoles. Better yet, the company has a “Million Mile Guarantee” and they’ll send you a new pair if your current ones ever crack or lose their shape.
- Firm arch support
- Deep heel cup
- Embedded antimicrobial treatment
- High rebound surface
- May not fit in shoes that can’t have the insoles removed
6. POWERSTEP PINNACLE BREEZE
Breathability is important in an insole as well as an upper! Powerstep’s Pinnacle Breeze win our spot for the most breathable insole. If you need something to keep your high arches cool while you’re running, this option could do it for you.
It has all of the cushion and stability, with plenty of ventilation, too. The top layer of this insole is strategically ventilated to allow for great airflow even when you’re running.
Beneath the perforated top layer, a layer of PORON cushioning absorbs impact, saving your joints and making every step more comfortable.
Don’t think these insoles lack support just because their top layer is perforated. They have impressive arch support and a helpful heel cradle, which work together to stabilize your feet from all angles.
- Built-in arch support and heel cradle
- PORON cushioning
- Ventilated top layer
- Dual-layer cushioning
- May be too thick and high-volume for comfort for some runners
DEEPEST HEEL CUP
7. POWERSTEP PROTECH CONTROL FULL
This insole is ideal for high-arched runners who also struggle with heel spurs or plantar fasciitis. It’s designed by a podiatrist and given the badge of honor by the American Podiatric Medical Association.
The heel cup is deeper than average. Your foot will be snugly and securely anchored no matter how much you move.
This is a big plus when you have high arches, even though it’s focused on the heel instead of the arch. Keeping the foot firmly in place reduces the chance of it rolling over.
It also features a medial heel post, which is a fancy way of saying the heel is angled in a certain way to relieve pressure and provide more support.
The PORON cushioning in the heel, double-layer foam, and antimicrobial fabric all add to the effectiveness of this insole.
- 2-degree medial heel post
- PORON cushioning heel pad
- Antimicrobial top fabric
- Dual-layer, shock-absorbing foam
- They don’t seem to be as durable as others
TOP CORK INSOLE
8. BIRKENSTOCK BIRKO SPORT
This insole is unusual. It’s actually in two parts – the full-length cushion, and the heel cup separate.
The blue foam insole is crafted from memory foam and retains the shape of your foot to keep you comfortable throughout the day. It features a padded region on the ball of the foot to prevent pain from shifting body weight onto the forefoot.
The separate heel cup is unique. It’s made from cork, which may seem like an unlikely material for a shoe insert but provides quite a good bit of firm padding.
It’s placed right under the heel to keep the foot in alignment and provide cushioning right underneath the bones of the heel, where impact occurs.
Birkenstock has a reputation for their crunchy-chic sandal aesthetic, but this system has been created specifically for athletic shoes.
- Two-part support system
- Shock-absorbing EVA memory foam top layer
- Cork heel cup for extra padding
- Birko Sport Arch Support
- Having this in two parts may be inconvenient or strange for some
BEST FOR WIDE FEET
9. SOLE ACTIVE WIDE MEDIUM
It can be even more difficult having high arches when you’ve also got wide feet. Both of those can make it really tough to find the right shoes, and a bad fit can impact your running performance in a disastrous way.
SOLE’s Active Wide insoles are the best option we’ve found for wide feet. They’re wider than average in the toe box as well as throughout the whole foot.
Interestingly, you can choose between normal “wear molding”, in which the insole shapes to your foot after a few wears, or “heat molding.” Heat molding is said to be the quickest way to wear your insoles in. It’s a simple process of heating the insole slightly in the oven (not microwave), sliding them into your shoe, and then stepping in.
Stand still for two to three minutes, giving the insoles the chance to cool down and stiffen around your feet. It’s that simple!
Aside from their innovative molding method, these insoles are zero drop, have a nice deep heel cup, good pressure distribution, Polygiene antimicrobial tech, and firm, ergonomic heel support.
- Moldable orthopedic base
- Deep heel cup
- Three different footbed thicknesses
- Polygiene coating
- Not following instructions here can lead to burned and blistered feet or incinerated insoles!
Ready to shop for the perfect pair of insoles for high arches? Here’s what you should be searching for in your ideal pair.
Your ideal insole needs to support your arch. Make sure the pair you buy is designed for high arches, so you know it will come with robust underfoot support.
Not all high-arch insoles are made to prevent overpronation or underpronation. When shopping, make sure the insole you like is designed to provide some stability for whatever sort of gait you have, like denser foam on the medial side, for example.
Some insoles are thin and rigid, while others are chunky and well-padded. If you need more cushioning under your feet while you run, opt for a pair with a thicker layer of cushioning in both the forefoot and the heel.
A solid heel cup will ensure that your foot doesn’t move off of the insole within the shoe. Choose an insole with a heel that cups your foot so the support always remains in the right place.
Some insoles can be cut to fit your shoe, but not all of them. Double-check that the volume of your insole matches the available volume inside your shoe. Most shoes have removable insoles so you can make more space within the shoe.
But if you choose an insole that’s quite a bit thicker than the original, your foot will have less space inside the shoe. Make sure the insole you choose will not only fit width- and lengthways but also volume-wise.
See what materials the insole is made of and determine whether it will be durable enough for your use. Some external factors come into play here—how often will you be wearing it, will you be rotating shoes/insoles, and what kind of runs will you be doing?
The more often you wear your insoles, the faster they’ll wear out. Mileage also matters—more miles equals quicker wear and tear. Choose strong enough materials to withstand these factors for a good few months.
Some insoles use foam, and some use gel. The material you choose is up to you, but it depends on your personal preference. Gel is great for shock-absorption, but foam rebounds faster for a bit more energy return.
Keep in mind that most gel insoles use silicone, which means you won’t be able to use them safely if you have a silicone allergy or sensitivity.
Looking for the best insoles for high arches? Here are some of the most commonly asked questions to help you choose the right ones for your feet.
Should You Wear Insoles For High Arches?
Wearing an insole that offers robust support underneath the arch can prevent your arch collapsing, so yes—an insole is a good idea for those with high arches.
Runners with high arches may be more prone to overpronating, as there’s little natural support under the arch. That being said, getting the right insole for your feet is important.
How Do I Know If I Need High Arch Insoles?
First, you should check if you have a high arch. You can do this using a piece of cardboard and your bare feet—wet your feet and step onto the cardboard, standing tall like you would normally.
Step off the cardboard and check—if there’s a large empty space underneath the foot and only a small sliver on the edge of the foot, you most likely have high arches.
It’s particularly important to get extra support if you have frequent foot pain, plantar fasciitis, or ankle and knee pain.
What Causes High Arches In Feet?
High arches are usually caused by genetics. However, they could occur due to certain medical conditions, like cerebral palsy or muscular dystrophy. Trauma to the foot can also lead to high arches as the foot’s structure may change.
Are Orthotics Better Than Insoles?
The terms “orthotic” and “insole” are often used interchangeably. However, “orthotic” usually refers to a custom-made insert designed by a podiatrist using a mold of your own feet. It’s often a better choice than store-bought, generic insoles but they typically cost more unless you have insurance that will pay for it.
Buying an insole over the counter might work for many people, but with a custom insole, you know you’re getting the exact support you need in exactly the places you need it. There’s no chance of taking home an insole that doesn’t actually work for your feet.
What Makes An Arch Support Insert Good?
Arch support inserts give you the firm support you need to help reduce the pressure on the ball of your forefoot or heel. This will increase the comfort of the shoe and help to reduce foot fatigue.
If your insert fits snugly in your shoe and across the length of your arch it will distribute your body weight evenly across your foot. It will also cushion the footstrike impact from running or walking.
They also tend to have deep heel cups that help stabilize your heel. This can prevent overpronation and reduce the discomfort of plantar fasciitis. It can also help boost your stride efficiency by holding your foot in place and preventing energy loss from moving around in your shoes.
What Do You Need to Consider When Buying High Arch Insoles?
When it comes to your feet you shouldn’t compromise on comfort, and you should keep the following in mind when getting your insoles.
You want your inserts to have adequate cushioning to support the arch of the foot as this will help to reduce the amount of pressure placed on your forefoot and heel.
It would be best if the insert also had a deep heel cup so that your heel was supported as the more support the rear foot has, the more control you’ll have with pronation.
Once you’ve got the insert in, you want it to fit the shoe properly. You don’t want it to slide in the shoe while you’re wearing it as this can lead to chafing or the arch support being further back or forwards in your shoe, which can cause tremendous discomfort.
If an insert is too thick or is too wide in the shoe, this will lead to pressure points on the top of your foot, and it can lead to your weight being unevenly distributed. This can cause pain and discomfort in your feet, knees, hips and lower back.
If you suffer from any foot conditions that cause pain or discomfort or if you’re in a career that has you on your feet all day.
You’d need an insert to hold its shape, maintain its cushioning and support over time. The last thing you want is an insert that will lose its support or shape after three days of use.
Compatibility with Footwear
You want to be able to use your insert in your work boots, dress shoes, or running shoes. It will give you the freedom to wear more than one pair of shoes, and you can dress up for any occasion without compromising on the support or comfort your insert provides.