Does a healthy person need orthopedic insoles?

A healthy person without pain, foot deformities, gait disturbances, or other medical conditions typically does not need orthopedic insoles. There is no convincing evidence that wearing them prophylactically "just in case" prevents flat feet, preserves joints, corrects posture, or protects against most future foot problems. Medical foot orthoses make sense primarily when there is a specific goal: to reduce pain, redistribute load, relieve pressure on a specific area of the foot, or compensate for movement characteristics. [1]

Even a low arch in itself is not an indication for insoles. Current information from the Mayo Clinic clearly states that if flat feet do not cause pain, treatment is usually not necessary. Insoles can be used for painful flat feet to reduce symptoms, but they do not "cure" the foot shape itself. [2]

The exception is when a person doesn't require medical correction, but simply wants more comfort: for example, a soft, cushioning insert for prolonged standing work. A regular insole like this can be used if it truly is more comfortable. But this is a matter of comfort, not necessarily disease prevention. Professional orthopedic insoles and regular soft shoe inserts are not the same thing. [3]

What is an orthopedic insole?

The single term "insole" is used to describe products with very different functions. A simple soft insert made of foam or gel primarily adds cushioning and makes shoes more comfortable. Arch support has a more pronounced relief and redistributes pressure. A medical orthosis can additionally control certain foot movements and is custom-made to address specific conditions. [4]

The American Podiatric Medical Association distinguishes between prefabricated inserts and custom-made prescription orthoses. Prefabricated orthoses are mass-produced and can be used primarily for cushioning or additional support. Custom orthoses are manufactured after an examination and are designed for the specific structure of the foot and a specific clinical need. [5]

This distinction is important because the marketing term "orthopedic insole" often creates the impression that any contoured insert is a preventative measure. In practice, the medical significance only emerges when it's clear what exactly needs to be changed or relieved, and why.

Why healthy people usually don't need insoles

A normal foot constantly adapts to the surface, footwear, speed, and load. Minor individual differences in arch height, heel position, or degree of pronation do not in themselves constitute a disease if the person walks normally, exercises, and experiences no pain.

The Hospital for Special Surgery views custom orthoses as medical devices that alter load distribution and movement mechanics. The center's specialists note that there must be a specific reason for prescribing such a device, as an incorrectly chosen correction can alter foot movement in a direction other than the intended one. [6]

Therefore, the logic that "everyone's feet are slightly imperfect, so everyone needs correction" is not consistent with the modern approach. In medicine, we treat not a photograph of the arch of the foot or a footprint on a special platform, but a clinically significant problem—pain, limited activity, pathological deformity, excessive pressure on tissue, or functional impairment.

If your feet don't hurt, your shoes are comfortable, you can tolerate physical activity well, and your gait doesn't limit your daily life, there's usually no need to look for a way to "correct" your foot with a preventative orthosis.

Do you need insoles for flat feet without pain?

Usually no. Flat feet do not indicate a medical condition.

The Mayo Clinic notes that flat feet often cause no symptoms at all and, if painless, require no treatment. For painful cases, pre-made or custom-made arch supports can be used, but their purpose is to reduce symptoms and improve weight-bearing capacity, not to restore the foot to some ideal anatomical shape. [7]

A systematic review of studies of orthoses in adults with flat feet found that the evidence base remains weak: only 12 eligible studies were found, many with small sample sizes and methodological limitations. The authors concluded that there is insufficient compelling evidence to support the widespread use of orthoses in adults with flat feet. [8]

This is especially important for someone who is offered expensive custom-made insoles simply because a computer scan reveals "overpronation" or a low arch, even though they have no other complaints. A deviation in a measured parameter from the conventional average does not, in itself, indicate the need for treatment.

Do orthopedic insoles prevent the development of flat feet?

There's no convincing evidence for such prevention in healthy adults. An orthosis can change the position of the foot while it's in place, but this doesn't mean it will permanently reshape the arch or prevent any potential arch decline in the future.

The Cleveland Clinic emphasizes that orthoses primarily manage symptoms and mechanics during use. They do not address the underlying condition and should not be perceived as a way to "reshape" a normal or flat foot. [9]

A contemporary systematic review of flat feet in adults also found no high-quality evidence to recommend orthoses as a universal means of correcting foot shape.[10]

Therefore, statements like “if you start wearing orthopedic insoles now, flat feet will never happen” are not scientifically proven.

Do children need preventative insoles?

A healthy child with painless, flexible, flat feet usually doesn't require preventative orthotics. Most children's feet have relatively low arches in the first few years of life, and their shape gradually changes as they grow.

A review of pediatric flatfoot emphasizes that most children with flexible flat feet are asymptomatic and do not require treatment. Insoles are considered primarily when pain or functional limitations are present. [11]

This position is also confirmed by the new 2026 consensus on the treatment of pediatric flexible flatfoot: orthoses can be used to relieve symptoms in children with pain or limitation of function, but the quality of evidence for many conservative interventions remains low or very low.[12]

In other words, a child does not need an orthopedic insole just because parents feel that the footprint is too wide or the arch is not high enough.

Do insoles change the biomechanics of a healthy foot?

Yes. And that's precisely why it doesn't always make sense for an asymptomatic person to interfere with a normally functioning system.

A 2024 study compared six off-the-shelf orthotic insoles in 24 healthy participants with normal foot shape. The different designs significantly redistributed plantar pressure, increasing the contact area in the arch area and reducing peak pressure under the heel and other areas. [13]

However, the change in pressure is a biomechanical effect, not proof of preventative benefit. Reducing the load in one area is usually accompanied by a redistribution to another. The insole does exactly what it's designed to do: change the interaction of the foot with the shoe and the surface.

In a healthy individual, this may be subjectively comfortable, neutral, or uncomfortable. In a study of healthy adults, various pre-made insoles did not improve balance or normal walking performance compared to a flat insole, although participants' perceptions of comfort varied.[14]

Therefore, the word “supports” should not be automatically translated as “improves health.”

Do insoles protect against sports injuries?

Here, studies produce conflicting results, and this is one of the most interesting aspects of the topic.

A 2022 meta-analysis, including 12 studies and more than 5,000 runners, found a lower incidence of lower extremity injuries among those using orthoses. The authors rated the data as moderate-quality evidence and suggested that orthoses may reduce the risk of some injuries in runners. [15]

However, in other groups, the results are significantly less convincing. A 2024 systematic review and meta-analysis of military personnel found no overall preventive effect of orthoses or specially prescribed footwear on lower extremity injuries and concluded that such devices cannot be recommended for all military personnel for prevention. [16]

A review of stress injury prevention found a possible risk reduction with orthosis use, but the authors specifically noted the low quality of evidence, small number of studies, and high risk of bias.[17]

There is also a randomized study of healthy young men in which custom-made insoles did not reduce the incidence of overuse injuries at all over six months.[18]

These differences explain why sports research can't be translated into a recommendation that "insoles should be worn by all healthy people." A runner covering dozens of kilometers a week, a recruit during intensive training, and an office worker face completely different workloads. Even if an orthosis is beneficial for a specific group of athletes, this doesn't prove its preventative benefits for the general population.

Should an athlete buy insoles in advance?

If an athlete trains without pain or repeated overuse injuries, there is no automatic need for orthopedic insoles.

An orthosis may be considered as a tool if a specific athlete regularly experiences a specific injury, experiences pain, or has poor exercise tolerance. However, in this case, the decision is made not based on the appearance of the foot print, but rather on training volume, movement technique, footwear, previous injuries, and a clinical examination.

A modern meta-analysis of biomechanical studies in healthy runners showed that various orthoses do indeed alter plantar pressure, ankle motion, and some other running characteristics. However, some individual orthoses slightly reduced running economy and increased subjectively perceived load. The authors concluded that biomechanical effects exist, but further optimization of the devices is necessary before drawing broad conclusions about performance and injury prevention. [19]

Therefore, for a healthy runner, comfortable, well-fitting footwear, a reasonable increase in training load, recovery, and strength training are more important than the preventative purchase of expensive custom-made insoles without a specific problem.

Are custom insoles better than ready-made ones?

Not necessarily. A high price and a custom impression alone do not guarantee a better clinical outcome.

A review of the effectiveness and cost of custom-made and off-the-shelf orthoses found that for a number of conditions there is no convincing evidence that custom-made orthoses are superior to off-the-shelf orthoses.[20]

For plantar heel pain, a systematic review also found no benefit from custom-made orthoses over off-the-shelf orthoses in reducing pain.[21]

Another systematic review came to an even more conservative conclusion: for most comparisons, orthoses were not convincingly superior to sham insoles or other conservative interventions for plantar heel pain.[22]

This doesn't mean custom-made insoles are useless. They are necessary for some patients who require precise pressure redistribution, placement of corrective elements in specific areas, or to accommodate severe deformities. However, for a healthy person without such a need, custom-made insoles offer no proven advantage simply because the insole is made using a 3D scan.

Does a computer scan of your foot mean you need a custom insole?

No. Blood pressure testing, 3D scanning, foot photography, and gait analysis can provide interesting information, but they do not constitute a diagnosis in themselves.

Almost anyone can exhibit asymmetry, a slight difference in arch height, unequal pressure between the right and left feet, or deviations in certain angles from the average. No body is required to be perfectly symmetrical.

Medical significance arises when the examination results help explain a specific complaint or solve a specific therapeutic problem. The American Podiatric Medical Association recommends that the manufacture of a prescription orthosis should be preceded by a complete examination of the feet, ankles, and lower extremities, not just a cast or computer image. [23]

Therefore, the offer to make custom insoles immediately after a free scan in a store should be assessed separately from a medical diagnosis.

Can insoles weaken foot muscles?

There's no definitive answer here. There's no convincing evidence that properly prescribed orthoses inevitably cause foot atrophy, but there are several studies showing that support can alter muscle function.

In a small study of 18 young adults with flat feet, nine participants wore custom-made orthoses for 12 weeks. They showed a decrease in the cross-sectional area of several small foot muscles, although the electrical activity of these muscles did not change significantly. The authors suggested that supplementing the treatment with exercise may be beneficial for long-term foot support. However, the sample size was very small, the study was conducted in people with flat feet, and the results cannot be generalized to all insole users. [24]

Other studies demonstrate that orthoses can not simply reduce, but redistribute or even increase the activity of individual muscles. A systematic review of electromyographic studies concluded that the effect depends on the orthosis design, the movement, and the specific muscle, and that the available data are insufficient to support a simple "insole turns off muscles" formula. [25]

A more recent 2026 study in healthy young adults also showed that altering the surface of the orthosis could increase the activity of some small muscles in the foot.[26]

Therefore, the fear that a few hours in suitable insoles will inevitably "train the foot to work" is exaggerated. But there's also no compelling reason for a healthy person to wear rigid correction without a reason, just for preventative purposes.

Can improperly fitted insoles cause harm?

More often, the problem manifests itself not as serious damage, but as discomfort, a new pressure point, chafing, or a change in the usual load.

An orthosis takes up extra space inside the shoe. If the shoe already fits tightly, the insole can reduce toe space, elevate the foot, and create pressure in new areas. The American Academy of Orthopaedic Surgeons therefore emphasizes adequate shoe volume and the ability to remove the stock insole when an orthosis is needed. [27]

The Hospital for Special Surgery also emphasizes another aspect: orthoses change the way a person stands, walks, and absorbs impact forces, so individual correction should address a specific problem, and not be prescribed arbitrarily. [28]

If you experience pain, numbness, a feeling of excessive pressure under the arch, a new callus, or knee discomfort after using a new insole, there's no need to continue wearing it just because "your foot needs to adjust." Moderate adaptation is possible, but persistent pain is not the goal of orthotics.

When orthopedic insoles may actually be needed

The indication is determined not by the disease itself, but by the symptoms and treatment objective. Orthoses are used to reduce pressure and pain in certain foot conditions, certain deformities, painful flat or high feet, in rehabilitation after certain injuries and surgeries, and to relieve high-pressure areas in patients with diabetes. [29]

For plantar heel pain, current clinical guidelines consider orthoses as one possible component of a comprehensive treatment rather than a universal single intervention.[30]

In asymptomatic flat feet, the situation is the opposite: if there is no pain or functional limitations, treatment is usually not required. [31]

That is, the same outwardly "flat feet" in two people can lead to completely different tactics: one does not need an insole at all, while for another it helps relieve painful tissue.

If your feet get tired after standing all day, do you need orthopedic insoles?

Not necessarily. In this situation, comfortable cushioning is often what's needed most, not medical correction.

A 2026 systematic review of people working standing found that shoe and sole properties do influence fatigue and comfort. Softer materials are better at reducing impact and fatigue, while stiffer soles may provide better stability during prolonged standing. The authors emphasize the need for a balance between cushioning and support depending on the nature of the job. [32]

An earlier systematic review also found some evidence that shock-absorbing pads and soft pads may reduce discomfort in people forced to stand for long periods, although studies were heterogeneous.[33]

Therefore, a healthy salesperson, cook, or production worker may benefit from more comfortable shoes or a softer insole. However, this doesn't necessarily mean a custom-made medical orthosis is necessary.

What is more important for a healthy person: proper shoes or an orthopedic insole?

In most cases - comfortable, suitable shoes.

Shoes should conform to the shape of the foot, not compress the forefoot, leave adequate toe room, and stay on the foot without constant heel slippage. The American Academy of Orthopaedic Surgeons emphasizes that shoes should conform to the shape of the foot, not force the foot to conform to the shoe. [34]

If you'd like a little more cushioning or support inside the right shoe, you can try a pre-made insert and focus primarily on comfort. The American Podiatric Medical Association recommends that people who only need additional cushioning or support start with pre-made inserts and discontinue any that create uncomfortable pressure. [35]

Buying a custom insole to compensate for shoes that are too narrow, worn out, or don't fit properly is usually counterintuitive.

How to understand that an insole can still be useful for a healthy person

You can focus on the difference between comfort and treatment.

Situation	Do you need an orthopedic insole?
My feet don't hurt and I can handle the load well.	Usually no
I have flat feet, but there are no symptoms.	Usually no treatment is required
I would like more softness when standing for a long time.	You can try a regular shock-absorbing insert
Pain recurs when walking or running	First, determine the cause
There is a pronounced deformation of the foot	Possible benefit of orthosis after examination
It is necessary to relieve the painful area	An orthosis may be part of the treatment.
There are diabetes and high blood pressure zones.	Professional selection required
Insoles are offered only based on the results of a computer scan, there are no complaints	The scan itself is not an indication
The insole is causing pain, numbness, or rubbing	The usage needs to be reconsidered

This approach better reflects medical practice than dividing people into those who "need arch support" and those who supposedly do not.[36]

What is often misunderstood

"Everyone has some pronation, so everyone needs insoles." Pronation is a normal part of foot motion. The clinical significance lies in the symptoms, function, and specific pathology, not the presence of motion itself.

"Orthotics will prevent flat feet." There is no proven preventive effect for healthy adults. Even in those with pre-existing flat feet, systematic reviews note a lack of high-quality data on the effectiveness of orthoses. [37]

"Customized is always better than off-the-shelf." For a number of disease conditions, clinical studies do not show a convincing advantage of customized options over off-the-shelf ones. [38]

"If the insole changes the pressure distribution, then it's beneficial." No. A biomechanical change proves that the device affects the foot, but it doesn't prove that a healthy person will benefit from it. [39]

"Insoles are guaranteed to protect athletes from injury." The data is conflicting. Some studies have found a preventative effect in runners, but a large review of military personnel did not confirm such a general effect. [40]

"Insoles inevitably weaken the foot muscles." This statement is also too categorical. A small study found a decrease in the size of individual muscles after three months of individual support in people with flat feet, but other studies show complex and multidirectional changes in muscle activity. [41]

When should you consult a specialist?

Buying a medical orthosis without an examination is especially not recommended if you have persistent or recurring pain in the foot, heel, or ankle; noticeable changes in the shape of the foot; a recent decrease in arch; significant asymmetry; numbness; recurring calluses in the same location; or limitations in walking or sports.

In these situations, the doctor's job is not simply to "fit the right insole," but to first understand the cause of the symptoms. After that, an orthosis may be one treatment option, along with footwear modifications, exercise, load management, physical therapy, or treatment for a specific condition.

If there are no complaints at all, a preventive visit solely for the manufacture of orthopedic insoles is usually not a medical necessity.

Key points from experts

Roque J. Positano, DPM, MSc, PP, PhD, is the founder and director of the Heel Pain Center and the Nonsurgical Foot and Ankle Service at the Hospital for Special Surgery. In the center's materials, he notes that orthoses change the mechanics of standing, walking, and shock absorption, so a person must have a specific reason for using them. Professional evaluation is especially important with custom orthotics, as the device must address a specific problem, not simply conform to the shape of the foot. [42]

Rock C.J. Positano, D.P., a specialist in lower extremity biomechanics, gait analysis, and sports injury prevention, is co-director of the Hospital for Special Surgery's Non-Surgical Foot and Ankle Service. In the center's materials, he emphasizes that orthoses should be selected based on the specific activity and clinical objective; designs for different sports and foot problems are not interchangeable. [43]

Frequently Asked Questions

Is it necessary to wear orthopedic insoles to prevent flat feet?

There is no convincing evidence that this is necessary for healthy adults. Even asymptomatic flat feet usually do not require treatment. [44]

Can a healthy person wear orthopedic insoles?

Yes, if they're comfortable, but there's usually no medical need. If you just need extra softness or support, it's smarter to start with a simple, ready-made inlay. [45]

Can insoles harm a healthy foot?

Serious problems are rare, but an ill-fitting insole can create pressure, discomfort, rubbing, and unwanted changes to normal movement patterns. [46]

Is it necessary to make custom insoles using 3D scanning?

Not just because a scan revealed an abnormality. Custom orthoses make sense when a clinical examination reveals a specific indication.

Which is better - custom or ready-made insoles?

It depends on the problem. For many common pain conditions, research does not demonstrate a convincing advantage of custom-made insoles over pre-made ones. [47]

Is it necessary to wear insoles for first-degree flat feet?

The severity or appearance of the foot itself does not determine the need for treatment. If there is no pain or functional problems, therapy is usually not necessary. [48]

Do orthopedic insoles correct flat feet?

They may support the foot and reduce symptoms while worn, but are not considered a guaranteed way to restore the anatomical arch of the adult foot.[49]

Should a child with flat feet wear insoles?

In the case of normal, painless, flexible flat feet, this is usually not the case. In 2026, the pediatric flatfoot consensus recommended orthoses primarily for children with symptoms and functional limitations. [50]

Do insoles help with tired feet?

A shock-absorbing pad can improve comfort during long periods of standing, but it is not necessary to purchase a custom-made medical orthosis for this purpose. [51]

Do runners need orthotics?

Not everyone. Some studies show a reduced risk of injury in runners, but the results of prevention studies in other high-intensity groups are inconsistent.[52]

Can insoles weaken the foot?

The evidence is mixed. A small study found a decrease in the size of some small muscles with long-term flatfoot support, but the data are insufficient to conclude that routine orthotic use causes atrophy in everyone. [53]

If insoles are simply more comfortable, can they be worn all the time?

Yes, if it's a simple, comfortable insole that fits comfortably in the shoe and doesn't cause pressure or pain. If it's a more significant orthotic correction, it's best to understand its intended purpose.

Main

A healthy person typically doesn't need orthopedic insoles for preventative purposes. There's no reliable evidence that the continued use of medical orthoses without symptoms prevents flat feet or most future foot and joint diseases. Even painless flat feet usually don't require treatment. [54]

An insole becomes medically justified when it has a specific purpose: to reduce pain, relieve pressure on a specific area, modify the load associated with a specific condition, or facilitate function. For basic comfort, a healthy person may be perfectly happy with comfortable shoes or a simple shock-absorbing insole.

Sports deserve a separate consideration: the preventative data there are ambiguous and relate to specific groups with high loads, so they cannot be used as an argument in favor of orthoses for every healthy person. [55]