Should I use insoles with my hiking shoes?
The benefits of using insoles for hiking footwear
Home > How to Choose Gear
February 21, 2024
I've hiked thousands of miles with hiking insoles and thousands of miles without hiking insoles. Other hikers and backpackers often ask me, "Should I use insoles with my hiking shoes?" or "What type of insoles should I get for my hiking shoes?" I tell them, as with many things in life, it depends. It depends on the type of footwear you're wearing. It depends on your feet. It depends on the type of activity you're doing. And it depends on the quality of the insoles.
But overall, I would argue that even a marginal improvement in foot fatigue or pain has major, positive consequences. When your feet hurt, life sucks.
Hiking, backpacking, and trail running put a lot of strain on your feet. Long hikes on uneven terrain can cause foot fatigue, blisters, and even long-term problems. The extra weight from carrying a heavy backpack can also cause foot pain and fatigue. However, using insoles in your hiking footwear can provide many benefits that can help prevent foot pain and injury. Good insoles with your hiking shoes, boots, or trail running shoes can make the difference between happy and unhappy feet!
If you've never used insoles before, be aware that your feet, ankles, and calves may need some time to adjust. Break them in slowly. I always carry the insoles that come with the shoes on my hikes until I'm confident that the new ones are a proper fit.
Before buying insoles, try hiking in your shoes without insoles first and assess your comfort and support. If you have discomfort or feel that your shoes lack support, then it’s time to start experimenting with different types of insoles. Look for insoles that complement your foot anatomy and address any specific issues you may have.
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VIEW THE SUPERFEET HIKE SUPPORT INSOLES
VIEW THE OBOZ BFCT O FIT PLUS II INSOLES
VIEW THE SOLE ACTIVE MEDIUM INSOLES
VIEW THE TREAD LABS PACE INSOLES
VIEW THE BIRKENSTOCK SPORT INSOLES
Key benefits of using insoles for hiking footwear
Let's jump into the benefits of using insoles with hiking boots, shoes, or trail runners.
1. Improve footwear fit
If your boots or shoes don't fit quite right, insoles can help. For example, if your heels slip, adding insoles can take up more of the excess volume to prevent heel slippage. However, be sure to test the shoes or boots with the insoles inserted before purchasing the shoes or boots. If you can't get the fit right in the store, it will likely not get better on the trail.
If you’re partial to trail running shoes, check out our article about how to choose trail running shoes.
2. Improved foot support and alignment
Hiking on rough or uneven terrain can cause your feet to roll inward or outward, which can strain your muscles and ligaments and cause pain or injury. I experienced this in the Sierra on the Pacific Crest Trail.
Much of the trail was still covered in suncups (small dips in snow during melt out). Suncups make the hiking surface uneven, so your feet constantly land in awkward positions. This led to some severe tendon pain on the insides of my ankles. I didn't know it then, but insoles could have helped with that. Insoles provide extra support and cushioning to help stabilize your feet and improve their alignment.
Custom insoles benefit individuals with flat feet or high arches, as they can provide the proper support and cushioning to compensate for their foot structure.
Some hikers feel more support wearing hiking boots; read our review of the best hiking boots and best lightweight hiking boots, then head to REI to try them on.
When you’re trying on your boots and insoles, don’t forget to bring the socks you’re going to wear with your boots. If you have trouble deciding on socks, we have guides to the best hiking socks and best running socks to help narrow your choices.
3. Reduced foot fatigue
Hiking for extended periods can cause foot fatigue, making it difficult to continue the hike or enjoy the experience. Insoles can help reduce the impact of each step and provide extra cushioning, reducing foot fatigue and making it easier to hike for more extended periods.
On the Arizona Trail, my husband and I decided to hike without insoles. The AZT has some pretty intense rocky sections, and we both had severe foot fatigue—and this is considering we are both seasoned long-distance hikers. By the time we got to Flagstaff, we went straight to the outfitter for insoles. It was like getting a new pair of feet.
Looking back, I probably would have worn hiking shoes rather than trail running shoes (women’s and men’s reviews) on the Arizona Trail.
4. Prevention of blisters and hotspots
Blisters and hotspots are a common problem for hikers, especially if the footwear is ill-fitting or not broken in properly. I've written extensively about how to take care of your feet while hiking and backpacking—preventing blisters is a hikers' top priority. Insoles can help prevent blisters and hotspots by reducing friction between the foot and footwear and providing extra cushioning in areas prone to blisters.
On the other hand, the wrong insoles can cause blisters, so proper insole fit is crucial. If I'm testing a new set of insoles, I'll always bring the stock insoles with me on hikes or my backpacking trip until I know that the new insoles are working for me.
5. Protection from foot injuries
Hiking on rough terrain can put your feet at risk of injury, such as sprains, bruises, or cuts. Insoles can help protect your feet by absorbing shock and providing extra cushioning, which can reduce the impact of each step and prevent injuries. My husband stepped on a nail on the PCT, and it penetrated the sole of his trail runner but was stopped by the insole. Insoles for the win!
On his thru hike of the Pacific Crest Trail, Treeline writer Mike Unger felt some thing sharp coming through his Altra Lone Peak trail running shoe.
And this is the nail he pulled out of his shoe.
6. Improved moisture and odor management
Hiking in wet or humid conditions can cause your feet to sweat, leading to discomfort, odor, and even fungal infections. Good insoles can help manage moisture by absorbing sweat and keeping your feet dry and comfortable. During breaks or at night in my tent, I always take the insoles out of my shoes to dry them (and the shoes).
If foot odor is a problem for you, these insoles from Oboz use charcoal for odor control.
7. Enhanced warmth and insulation
Hiking in cold weather can be uncomfortable or dangerous if your feet are not properly insulated. These insulating insoles from Oboz can provide extra warmth and insulation by using mylar to reflect the heat, keeping your feet warm and comfortable. Skiers and snowboarders commonly use winter insoles to provide extra warmth and stability.
8. Better overall comfort
Insoles can increase the overall comfort of your hiking shoes and boots by providing additional cushioning and support. This can minimize foot fatigue on long hikes and make boots feel more supportive and comfortable. Keep in mind that we're not talking about ultra-cushy insoles here. Hiking insoles are thicker and more rigid than stock insoles to give your feet extra support. A good analogy here is a mattress. A squishy bed may feel great at first, but in the morning, your back may ache from the lack of support. The same goes for insoles.
How to choose insoles for hiking
When choosing insoles for hiking footwear, you should consider the following:
Arch type
Insoles are designed for different arches (e.g., low, medium, high), so choosing the right type for your feet is essential.
Insole volume
Insoles come in various thicknesses, from ultra-thin (for low-volume shoes) to thick (for hiking boots and natural splay footwear). Getting this right is critical—if your insoles take up too much volume, discomfort and blisters are sure to follow.
Insole material
Insoles are usually made from plastic, EVA foam, and memory foam. Other materials such as cork, carbon fiber, and merino wool are now showing up in insoles. We like that Sole uses recycled wine bottle corks for some of their insoles.
Foot shape
Insoles should match the shape of your feet to provide optimal support and cushioning. You will likely need to trim the insoles to fit correctly in your shoes or boots. I usually use the stock insoles as an outline.
Footwear type
Insoles are designed for different types of footwear (e.g., hiking boots, hiking shoes, and trail runners), so choosing the right type for your specific footwear is essential. For example, a high-volume insole will usually not be the best choice for running shoes.
Hiking terrain
Insoles should be chosen based on the terrain you will be hiking on (e.g., rocky, muddy, wet). My experience with the rocky terrain on the Arizona Trail made me seek out insoles with a good rock guard.
Personal needs
There are specialty insoles to address very specific needs, such as insoles with metatarsal pads. If you have a specific issue you'd like to address, there’s likely an insole for that.
Personal preferences
Insoles come in different materials and cushioning levels, so choosing one that matches your preferences and needs is important. For example, I prefer low-volume insoles because my feet swell when I hike, especially in the desert.
Duration
Consider the duration of your hikes. For longer hikes, insoles with extra support and cushioning may be beneficial.
Pack Weight
If you’ll be carrying a heavy backpack over long distances, insoles may help stabilize your feet on uneven terrain as well as reduce fatigue at the end of the day. Look for insoles with structured support.
Altra (top), Birkenstock (middle), and Oboz (bottom) insoles, showing the huge range in thickness, shape, and arch support.
Types of insoles
Several types of insoles are available for hiking footwear, each designed to address specific foot problems or enhance comfort and performance on the trail. Here are some of the most common insole types that you might find in retailers or online:
Shock-absorbing insoles
Shock-absorbing insoles are designed to provide extra cushioning and shock absorption for the foot and heel, which can help reduce impact and prevent foot fatigue on long hikes. They usually use foam to absorb the shock and have deep heel cups to prevent your heels from slipping.
Heat-moldable insoles
Heat-moldable insoles use heat to provide a more custom fit. Generally, you heat the insoles in the oven, put them in your shoes, step into your shoes, and stand in them for 2 minutes or so. I've generally found that heat-moldable insoles fit me better, so I usually seek them out. However, I've been known to skip the heat molding process when I'm in the middle of a thru hike and don't have a way to heat them up.
Arch support insoles
Arch support insoles provide additional support for the arch of the foot, which can help improve foot stability and reduce strain on the foot, ankle, and lower leg. Arch support insoles may be rigid or semi-rigid and are often made from materials like plastic, foam, cork, and Merino wool—some even use carbon fiber to provide structure without much extra weight.
Heel cups
These insoles feature a deep, contoured heel cup that helps stabilize the foot and prevent it from rolling inward or outward. This can help reduce the risk of ankle sprains and other injuries and improve overall comfort and support on the trail.
Metatarsal pads
Insoles with metatarsal pads help to relieve pressure on the ball of the foot by encouraging the toe bones to align properly. They can be helpful for individuals who experience pain or discomfort in the ball of the foot or have a condition like metatarsalgia.
Running insoles
Running insoles are made specifically for running shoes. They have less structure and more flexibility than hiking insoles. If you hike in trail running shoes, as I do, running insoles will help keep the feel of the running shoe while providing more support and cushion than stock insoles.
Winter insoles
Winter insoles are made for skiing and snowboarding. They usually have extra insulation and help evenly distribute the pressure on the foot. They generally aren't recommended for hiking.
Thermal insoles
Thermal insoles provide extra warmth for cold-weather activities, like winter hiking or snowshoeing. The Oboz O FIT Plus II thermal insoles have mylar on the bottom to reflect heat into your feet.
Custom-made orthotics
Custom orthotics are designed specifically for your foot shape and needs and may provide higher support and comfort than off-the-shelf insoles. However, they usually come with a steep price tag. If you have specific foot problems you're trying to address, prescription orthotics may be the solution. Your health insurance may pay some of the cost if a doctor prescribes them. You can also find custom orthotic kits online, such as Upstep, and avoid the provider expense.
Semi-custom insoles
Semi-custom insoles like those from Tread Labs are a good compromise between stock and custom insoles. The Tread Labs Pace insoles come in for arch heights—low, medium, high, and extra high—for a more custom fit without the price tag of full custom orthotics.
Altra (left), Birkenstock (middle), and Oboz (right) insoles, showing the range in sizing. These are all supposedly the same size.
Insole Sizing
Insoles usually come in size bands, which means you'll have to trim them to fit in your shoes or boots. The easiest way to do this is to use the stock insoles that come with your shoes as an outline. Insoles should be inserted on top of the existing footbed in your footwear, and they should fit snugly but not be too tight or uncomfortable. Finding the right fit and placement for your insoles may take some trial and error, so be patient and adjust as needed.
Insoles often come in wide widths, although you may have to go to the manufacturer's website to order them.
The insole must match the arch of your foot as closely as possible. For this reason, we highly recommend that you measure your foot and try the insoles before purchasing.
FSA, HSA, and HRA Eligibility
Certain footcare expenses, including orthotics, may be eligible for reimbursement with Flexible Spending Accounts (FSA), Health Savings Accounts (HSA), and Health Reimbursement Accounts (HRA). For eligibility requirements, consult your healthcare provider.
About the Author / Why You Should Trust Us
Naomi Hudetz is a thru-hiker and co-founder of Treeline Review. She brings decades of private sector experience in project management, budget and pricing projection, and long-term business vision, strategy, and goals.
Naomi left her corporate career to pursue her passion for the outdoors. She received the Triple Crown award for hiking for completing the Appalachian Trail, Pacific Crest, and Continental Divide Trail and has hiked numerous other distance routes, including the Great Divide Trail across the Canadian Rockies (twice), Grand Enchantment Trail, Pacific Northwest Trail, the Arizona Trail, (most of) the Idaho Centennial Trail, the first known thru-hike of the Blue Mountains Trail, and the Oregon Desert Trail.
She is the former Treasurer of the American Long Distance Hiking Association-West and is based in White Salmon, Washington.
You can read Naomi’s Treeline Review stories on her author page.
