Review: Best arch support insoles for plantar fasciitis

Plantar fasciitis is a very common overuse injury that affects the arch and heel of your foot. If you have plantar fasciitis you may experience mild to severe foot and heel pain. More often than not this pain will be worse first thing in the morning or after prolonged periods resting the foot. Plantar fasciitis is caused when the plantar fascia ligament becomes over stretched or overused causing it to become damaged and inflame. Due to the slow healing process of the plantar fascia cells this foot injury can often take several weeks to properly heal. One way to help speed up you recovery and to make sure that you protect your feet from further damage is to wear arch support insoles inside your shoes. [toc]

Here at Edunonline we have a range of orthotic insoles that can help to get rid of your foot and heel pain as well as help to prevent other injuries around your whole body. All of our insoles come with a full 30 day money back guarantee ensuring you are never left out of pocket.
Below you will find a hand picked selection of the best insoles for treating plantar fasciitis.

List of the top insoles

1. Arch support insoles by Footreviver

First on our list are the arch support footreviver insoles, these insoles have been designed with a range of different orthotic technologies to help keep your feet supported and protected. If you have plantar fasciitis keeping your foot protected against strain and even shock when you walk is important. This is because plantar fasciitis can inhibit your foots ability to protect itself properly, making your foot more prone to damage and the plantar fasciitis worsening. That is why these insoles are made from the very best shock absorbing that help stop shock from damaging your foot. These insoles have inbuilt rigid arch support that is designed to keep as much strain and pressure off the arches of your feet as possible allowing your feet to recover properly.

Even if you don’t have plantar fasciitis wearing a pair of these insoles inside your shoes can help to stop you from getting it. Having extra arch support will help to stop common causes of plantar fasciitis, such as stopping your feet from over pronating when you walk. These insoles can also help treat and prevent a wide range of other foot injuries as well as metatarsalgia (ball of foot pain), Achilles tendinitis and cuboid syndrome. With the 30 day money back guarantee that these insoles come with it means that you are never out of pocket. If you are not entirely satisfied with them you can just send them back with 30 days of receiving them to get a full refund!

Main features include:

• Orthotic compression keeps your feet supported in the most natural position helping to get rid of pressure off key parts of your foot.
• Inbuilt arch support reduces strain on your plantar fascia allowing your feet to recover properly if you have plantar fasciitis.
• Ideal for people with high arches and flat feet. Those with high arches and flat feet are more susceptible to developing plantar fasciitis due to these conditions increasing the risk of biomechanical imbalances that can contribute to unnatural loads and over stretching of the plantar fascia. These insoles are designed to rebalance your feet and correct these imbalances.
• Made from super lightweight and durable materials making making them perfect for wearing when playing sports.
• Shock absorbing properties help to keep your feet protected all day long.
• Heel cup helps to keep your foot stable, improves balance and eases heel pain.
• Added metatarsal pad helps support the ball of your foot helping ease ball of foot pain, bunions and Morton’s neuroma.
• 30 day money back guarantee ensures that you are never left disappointed or out of pocket when purchasing.

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2. Carbon fiber arch support insoles

Next on our list are these carbon fiber arch support insoles which utilize lots of different technologies that will help your feet feel more comfortable and function correctly. Just like the footreviver insoles found above these insoles are perfect for treating and preventing plantar fasciitis. Featuring rigid arch support that helps to prevent over stretching and pressure damaging the plantar fascia ligament as well as orthotic compression support that is used to realign and re-position of your feet and gets rid of common biomechanical imbalances. Designed to ease over pronation and supination that can occur during the gait cycle which can cause or worsen plantar fasciitis. These insoles are made from super lightweight shock absorbing fiber, making them ideal for wearing when inning or participating in sports. The carbon fiber is also brilliant at absorbing shock stopping shock from causing damage to your feet. You can buy these insoles in a range of different shoe sizes and can even be trimmed to fit into just about any type of shoes quickly and easily using the size guide printed on them.

Main features include:

• Can be worn to help ease symptoms of a number of different foot injuries.
• rigid arch support keeps your feet supported and in the proper position reducing strain and pressure on key areas of your feet.
• lightweight carbon fiber absorbs shock and does not weigh your feet down when you wear them making them perfect for wearing whilst running or playing sports.
• Hard shell heel cup spreads damaging pressure that can build up underneath your heels making these ideal for those who themselves on their feet for long periods.
• Metatarsal support protects and supports the ball of foot preventing and treating metatarsalgia.
• trim to fit means these insoles can be cut to size quickly and easily to comfortably fit into a just about any type of shoes.

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3. Shock absorbing gel insoles

Shock generated from running and jumping can cause considerable damage to your feet and can also cause damage to your lower limbs causing shin splints, knee tendinitis and even hip and back pain. Having plantar fasciitis can stop your feet from properly protecting your feet from shock making them more prone to damage and your plantar fasciitis getting worse. Therefore, protecting your feet from shock is very important if you have plantar fasciitis, especially if you are an keen runner or athlete.

These insoles provide your feet with a custom level of support as the silicone gel actively adapts to your own specific foot shape and the changing contours of the ground as you walk to help give you support where you need it the most. The silicone gel also give you superior comfort by massaging your feet and absorb shock when you wear them. Not only that but these insoles have been ergonomically designed to be super lightweight when you wear them ensuring your feet do not feel weighed down when you wear them. The silicone gel also helps to evenly spread weight and pressure on your forefoot, arch and heel protecting against foot damage, reduce strain as well as helping to ease pain and foot fatigue.

Main features include:

• Provides your feet with a custom level of support. Silicone gel actively adapts to the changing ground contours as you walk helping to absorb shock and support your feet.
• Massages your feet easing foot pain and aches making these ideal for people who are on their feet for long periods of time
• Spreads pressure evenly underneath your feet stopping the build up of damaging pressure
• Treats and prevents a wide range of foot injuries
• Available in a wide range of different sizes for both men and women.

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4. Footreviver 3/4 length orthotic insoles

These insoles are ideal if you want a pair of light weight insoles that can be quickly fitted into just about any type of shoes for instant pain relief.
Designed to support the heel and arch of the foot these insoles are ideal for treating a wide range of different foot injuries including plantar fasciitis Achilles tendinitis. The heel cup technology incorporated into these insoles ensure that your heel is well supported and that it does not move or twist in a way that could strain or sprain the ankle. Heel cups technology ill also help to prevent the build up of pressure underneath your heel by spreading pressure evenly through out your heel making this great for stopping aches and pains in the heel. If you are on your feet for long periods at a time.

The one negative thing that we found with these insoles is that they are only ¾ in length this means that they will not support your toes. This means if you are wanting a pair of insoles that will help to treat conditions such as hammer toes or bunions these insoles may not be for you.

Main features include:

• Super lightweight ¾ in length means these insoles will not bulk up your shoes and can be worn inside many different types of shoes with no hassle
• Uses orthotic support and compression to make sure that your feet stay in a natural position when you walk and less strain in placed on key ligaments and bones in your feet.
• Ideal for helping improve ankle stability and preventing ankle sprains.

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5. Running insoles by Shoewawa

Shock can be a runners worst enemy this is because overtime if you run particularly on hard surfaces shock can cause gradually cause the tendons found in your feet and lower limbs to degenerate triggering injuries such as plantar fasciitis and knee tendinitis.

Protecting your feet therefore is very important! These running insoles by Shoewawa are made from shock absorbing materials to protect your feet from shock when you run. Not only will these insoles protect your feet form shock but they will also help to re-position your feet using orthotic compression technology and keep strain off your arches via their inbuilt arch support system. This will help you to run more efficiently and with less pressure on key parts of your feet to help you avoid injury better. These insoles are not just for runners but can be worn by anyone who wants to make their shoes feel more comfortable!

Main features include:

• Ideal for getting rid of shin splints
• Memory foam top layer has been added for extra comfort.
• Excellent shock absorption helps keep your feet, shins, knee and lower back protected from shock damage.
• With inbuilt metatarsal pads if your are suffering from ball of foot pain these insoles will help to ease your pain.
• Heel grips help to stop your feet from moving around in your shoes.. ideal fro preventing blisters and bunions!

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Picking the right insoles for you

In this guide we will be discussing a number of different foot conditions aswell as injuries and we will be finding out just what are the best insoles to help treat them. To understand what insoles are best for you it is first important to understand how YOUR feet work and what sort of foot type you have.
Few us are born with perfect feet! Studies have shown that fewer than 10% of the human population have what would be described as having “normal” or neutral feet, this means your feet do not necessarily need any kind of particular care or support to prevent yourself from getting foot injuries but if you do want to give yourself some extra support orthotics are a good starting point!
Orthotics are insoles that you insert into your shoes in order to help support and position the foot in a correct and natural way. Your feet support your entire skeleton so looking after them is important as a problem with your feet could have an effect on your entire body if your feet are not aligned or positioned correctly.

Frequently asked questions

Do I need to wear Orthotic insoles?

As pointed out above, very few of us have what would be classed as being “normal” feet, this means that it is more than likely that you will have “abnormal” feet. However, just because your feet are classed as being abnormal does not mean your feet will require special orthotic insoles. To find out if you require orthotics you need to know what sort of foot type you have and if your foot type needs extra care and attention. There are typically four main foot injuries and conditions that require orthotic insoles:

• Plantar fasciitis can be treated with a pair of orthotic insoles. Plantar fasciitis is usually caused when the plantar fascia develop tears and holes causing inflammation of the sole of the foot, and is very painful.
• Achilles tendinitis similar to plantar fasciitis this condition affects the Achilles tendon and occurs when the tendon becomes damaged and inflamed.-Diabetes usually interferes with blood flow within the feet.
• Diabetes can also be treated with a pair of orthotic insoles. People with diabetes often need insoles to help boost circulation in the feet.
• Arthritis of the feet, this condition usually affects the metatarsal bones found in the ball of the foot and can cause severe pain. Wearing a pair of insoels can help to take strain and pressure off your joints and help to ease arthritic pain.

Other problems which could be treatable by wearing insoles include bunions, shin splints, knee pain and various other systemic pathologies that impact the lower limbs.

Can orthotic insoles prevent injuries?

Unfortunately insoles cannot prevent all injuries. A lot of insoles are usually sold using the promise that the insoles will help stop you from getting injured. However the truth is that you should be wary when buying insoles that promise this. Research has proven that insoles are not very good at preventing injury for example in 2010 a study was carried out that gave army marines shoes based the shape their feet for training in. The marines that were given the customized shoes had just as many injuries as the marines that did not have custom made shoes.

Can a pair of insoles really treat repetitive strain injury?

Repetitive strain injuries are typical in athletes and are very hard to get rid of, Typically Repetitive strain injuries are often one of the primary reasons why people start thinking if they need to start wearing insoles or not. This is because people have the mistaken belief that Repetitive strain injuries are triggered by wrong biomechanics and that orthotic insoles will correct this.
Even though bio-mechanics could possibly contribute to Repetitive strain injuries, the main cause of repetitive strain injuries is, oddly enough, repetitive straining! which will not be fixed even if you start wearing the best insoles in the world – There may as well possibly be orther factors contributing to your repetitive strain injury such as your genetics affecting the speed of your healing mechanisms, for example some individuals could get Achilles tendinitis just by walking even just a little bit, whilst other individuals can easily run marathons for years and years and never once get Achilles tendinitis.

Quite a great deal of things have to fall in place well before insoles will work to treat your repetitive strain injury. First you must work out if you have a bio-mechanical problem that is causing your repetitive strain injury and if it needs to be treated, else orthotics would just be a waste of time and money. You really need to have an obvious diagnosable bio-mechanical issue for a physiotherapist to prescribe you some insoles for repetitive strain injury otherwise a physiotherapist may not be able to spot what is wrong an causing your injury. With diagnosis of repetitive strain injuries more often than not it is for many physiotherapists a shot in the dark as to what is causing it because most causes are not obvious and cannot be linked to bio-mechanics. Just like with repetitive strain injury’s a number of other injuries cannot be cured by just wearing insoles. Supposing that your repetitive strain injury is caused by poor bio-mechanics you still need to buy the right pair of insoles to correct your the bio-mechanical imbalance that is causing it. Wearing a pair of arch supporting insoles are generally a fairly good correcting any gait or postural problems which could linked to your injury. For example, abnormally high arches tend to be a cause of runner’s knee.

What are the different types of feet?

Understanding the anatomy of the foot and exactly what foot type you have is important. This knowledge will allow you to make an informed choice when buying your new pair of insoles.

Pronated Feet

Having pronated feet typically is what causes the majority of all foot anatomy problems. When your feet are pronated it means that your foot has got a fallen arch (People with pronated feet are often referred to as having”flat feet” – however this is slightly misleading as those with pronated do not really have flat feet but arches that have collapsed due to weight and pressure exerted onto them.

Pronated feet are caused by a number of different reasons, many think that a weak arch not being able to support the foot properly is to blame for pronated feet however pronated feet are not as straightforward that unfortunately! Pronated feet can also be caused by other causes such as
the leg being rotated inwards causing the foot to tilt inward causing the arch to collapses.
Another cause could be because of instability in the heel and the heel rolling inwards.

Tightness in your foot muscles and tendons can also be attributed to Pronated feet. Tight foot muscles or tight tendons such as your Achilles heel maybe causing the front of the foot to be pulled inwards causing the arch of the foot to collapse.
Weakened muscles caused by nerves that are not functioning correctly can also cause you too loose strength in the supporting muscles of your arch leading your arch to become fallen…

Whatever the reason for your pronated feet this condition more often than not causes bio-mechanical imbalance brought on by the misalignment of your foot and ankle which can also affect not just your feet and ankles but also your lower legs, knees, the hips, and even the back.
For runners and athletes, this can lead to a potentially lasting injury; bio-mechanical imbalances such as these can possible cause excessive wear and tear on the joints and bones. That is why it is very important to correct your pronated feet.

Flat Feet

Flat feet (also known as collapsed arches) are when your arches of your feet are are virtually non existent and cause the all of your foot to touch the floor while standing. Having flat feet can be caused by genetics or because of a foot injury or bio-mechanical imbalance affecting the arch of your feet. If you have flat feet then don’t worry, having flat feet is very common and most people do not have any issues with having them however sometimes people can develop problems and injuries as a direct result of having flat feet. Flat feet can cause additional tension and pressure on the plantar fascia of your foot that can lead to plantar fasciitis. Having flat feet can also affect the structure of the foot as well as cause misalignment’s which can create problems not only on your feet but also on your ankles, lower legs, knee and even your back.

Finding out if you have flat feet

There are various tests that you can do at home to help you find out what foot type you have:

Test 1

The first test involves raising your foot and looking to see if you can find your arch. If can find your arch then you should continue with this test, but if you are unable to find your arch it means that you have flat feet and should scroll down to the next section below. Once you have located your arch place your foot flat on the ground and slowly shift your weight onto that foot. Now look at your foot on the ground whilst applying your weight to it, do you still have an arch? or has your arch now disappeared or looks flatter flatter than before?
If you see that you arch is still in the same as it was before then this means that you do not have pronated feet. However, if your arch is no longer there or is not as prominent as it was before or you notice that your foot has elongated when you place it on the floor and put weight on it this is a sign that the arch of your foot has slightly collapsed.
If you when you do conduct this test and your feet are completely flat and you have no arch then this means that you have pronated feet . If you do have pronated feet then your not alone as it is estimated that just over 70% of the population have pronated feet! Having pronated feet isnt anything to get worried about, it simply indicates that something somewhere in your body is misaligned or imbalanced and that most often can be fixed by wearing insoles.

Test 2
In case you are still not sure whether you have got flat feet or not then you can also: wet the bottom part of your feet and then place a piece of paper on the ground and then stand on it for a few seconds and then step off the piece of paper. A footprint should have been left on the piece of paper, if you have a foot print cover the entire foot including where the arch should be then then this means you have flat feet.

What are the Symptoms of having Flat Feet?

Often you will find that the most common symptom of having flat feet will just be that your arches touch the ground when you stand and that it. Flat feet can affect different people in different ways. Whilst some individuals who have got flat feet may find that their arches ache other individuals may not get any aches in their arches at all but will suffer from aches and soreness on their heels instead.

What causes flat feet?

Lack of development of the arches from childhood is one of the main causes of flat feet in adults. Usually, Young children normally have flat feet and do not require treatment. When a child develops the structures in their feet tighten and and arch develops. However if for whatever reason the structures in the child’s feet do not develop properly this can mean that in adulthood their feet will be flat.
Another major cause of flat feet is wear and tear caused over time to the joints and tendons found in your feet such as the plantar fascia; Wear and tear to the tendons and joints causes fallen arches and flat feet because your tendons start to get weaker and can no longer properly support your feet as a result. Fallen arches caused by wear and tear is most common in elderly people due to the cellular degeneration and arthritis.

What conditions can contribute to you developing flat feet?

There are often numerous conditions which can cause you to develop flat feet. Being overweight, damage to your foot or heel area, arthritis, cerebral palsy as well as diabetes can all cause flat feet to develop.

How could wearing a pair of orthotic Insoles help you if you have got Flat Feet?

If an individual has flat feet that have a tendency to be sore, ache a lot or are painful, the correct paid of orthotic insoles may help considerably. Orthotic will give your flat feet extra arch support, that in turn reduces stress and strain to the arches of your feet and in doing so lessens the soreness,aches and pains that flat feet cause.
In case your flat feet have brought on additional problems with your feet, orthotic insoles developed to treat that particular problem may provide the particular help that your feet require to get rid of that foot problem. If you have flat feet and play sport it is advisable to wear insoles that have been created specially for that particular sport so that the insoles will provide your flat feet support that is tailored to meet the movement and demands of that sport.

Supinated Feet

Unlike with flat feet if you have supinated feet it will often not be as easy to diagnose on your own by just looking at your feet. If you want to know if you have supinated feet something that may help you is to is concentrate on the way your feet feel when you walk barefooted, do your feet feel as though you are walking on the exterior of your feet when you walk? You can also have a look at your running shoes: examine them and see if the centre of the running shoes are worn out or if the outside of the shoe is worn out instead? If you notice that the your running shoes are most worn out around the outside of the sole, then it is highly likely that you may possibly have supinated feet. To find out more about Supinated feet why not check out this article on the sportsinjuryclinic website.

High Arches

High arches (also referred to as pes cavus) is the opposite to having flat feet and it is when your arches are abnormally high. When someone has high arches it means that whenever that person places their foot on the floor, the center part of the foot doesn’t actually make contact with the floor at all! If you think that you have high arches there is a simple test that you can do. Wet your feet and then take a few steps on a dry surface so that you can record your footsteps. Once you have taken a few steps go back and look at your footsteps and see if you it is an entire footprint or if the middle part of your foot is missing from the footprint. If you have found that the middle part of your foot is missing on the foot print the chances are that you have high arches.

Neutral feet

If you have got neutral feet then your feet should appear totally the same no matter if you have your feet are up in the air or if you are standing on them with all of your weight pressing down on them.

After doing these simple tests you should now have a pretty good idea of exactly what sort of foot type you have. All you need to do is just to work out whether your feet need some extra support or not!

Do you need insoles?

Do you find that your feet ache or are painful in any way? or do you have a persistent injury which will not heal? If you don’t then that simply means that you do not need extra support or insoles.
However if you do suffer from aches and pains or from a persistent injury, then the next question you must ask yourself is “where do you experience this pain?” if the pain is located anywhere that is below the hips, a pair or orthotic insoles may help.

When is the pain worse during the day or at night time? If you find that the pain is worst during night time and even sometimes wakes you up at night it is best that you consult your gp as soon as you can. If you find that your pain is worse during the day, then regardless of what type of feet you have got a pair of orthotic insoles may help to ease this pain. Even if you have “perfect” neutral feet a pair of insoles can help to give your feet extra support and protection.
In case you have got supinated or pronated feet, then you will have to buy some insoles that will match with your misalignment that comes with having supinated or pronated feet (our bones are similar to a puzzle, and have been created to fit perfectly with the other parts of your anatomy), If you do not buy insoles that match your feet type and correct these misalignments and just make do with any old insoles you may find that by wearing ill fitted insoles may lead to degeneration of the joints and bones in your feet and makes things worse.

In case you your feet are totally flat, then you you do not have to worry about wearing any kinds of insoles as your feet simply do not require any sort of extra support, this is because when you walk or run the entire surface of your foot contacts the floor and is supported by the floor!

For those who have a high arch foot you must SUPPORT YOUR ARCH. If you choose to not wear insoles and never have anything their to support your high arch this can lead to foot fatigue or the weakening of muscles and ligament tissue that could get overstretched and inflamed (plantar fasciitis). You should buy some specially created high arch insoles as you will not be able to find relief from normal orthotic insoles this is because your arch too high for normal insoles to support it properly. Custom made insoles can also really really help support high arches however custom orthotics are very expensive.

What shoes to buy?

Regardless of whether or not you experience any kind of pain or suffer from an injury, correct shoes that support and position your feet correctly is always essential. Proper shoes are a sure fire way to help your feet stay in good shape and prevent problems and injuries from arising!

To get the best results you should put your orthotics in good shoes that have: Flexible sole: Your shoes must be really easy to bend. You should be able to bend the shoes so the toes area can touch the heel area with ease. It is important that your shoes bend at the right point as well, your shoes bending point should match where your foot bends which is around the ball of the foot.
Torsion: You should not be able to twist the shoe around. If you try to twist the toe box and the heel the shoe should not be easy to twist. This is because you want to stop the forefoot from twisting an excessive amount and you want to keep the heel stable. Rigid and supportive heel cup: The heel should be made from a rigid material which does not loose its shape easily and so that it can support the heel properly. The heel cup needs to be securely fixed to the sole of the shoe, so to prevent the heel cup from moving around and too keep your foot stabilized. So, just exactly how do your shoes measure up now that you know what makes a good pair? In case you believe that your shoes are not good enough then I would certainly advise that you buy some decent ones right away. If you do buy some new shoes but don’t actually see any kind of improvement, then then you should definitely try out some new insoles instead.

Picking the right ones for you

If you are still unsure of what sort of insoles you should by you should consult your gp or a trained physiotherapists who will provide you with a diagnoses of what is causing your foot pain and will recommend what sort of insoles you need to wear to correct the underlining causes of your foot pain. Here is a really great article on the best types of insoles that you can buy.

How will insoles help?

People often wrongly think that they need to wear “orthotics insoles”to get rid of their foot pain, however, most people hardly ever understand why they need them to wear them. People assume that their foot pain is caused because of something to do with the way that they walk, often thinking that by just wearing a pair of orthotic insoles to correct how they walk will solve  everything. The truth is that orthotic insoles do not work for everyone because not everyone needs them. Orthotic insoles help a lot of people with a lot of of different foot condition’s and injuries but knowing which ones to buy is very important.

There are lots of different places that you can buy insoles from, however there are many unethical and dishonest insoles suppliers who will tell people that there insoles will cure almost anything when in reality no pair of orthotic insoles can actual cure anything and everything! You need to find a pair of insoles that match your foot type and condition. There are some sites that you can go to online that will provide you with some great information online, these sites will tell you exactly what insoles to look out for such as the Certified Pedorthists and the Certified Orthotists websites. Sadly, the majority of shoppers won’t have heard of these sites and will tend to just look on amazon or ebay to buy their insoles and will not have a clue of what insoles will work best for them!

When buying a pair of insoles it is important to always have low expectations because most people expect too much from insoles and think that just by slipping a pair of insoles into their shoes that they will be instantly cured and all of their foot problems will go away however the reality is that orthotics can only do so much! Podiatrists train for several years and is very intricate and incredibly difficult. Gait analysis is undoubtedly an art and also a science at the same time.

When it comes to orthotics non-specialists are simply unable to successfully diagnoses patients properly if they have not had years of training. Orthotics insoles must only be given to patients after a extensive assessment – taking no less than hour to do, and should take even longer if the condition is more complicated. It is quite easy to find fake unlicensed podiatrists attempting to sell corrective orthotic insoles in department stores, making use of fancy displays and trendy tech to “examine” or “scan” your feet using lasers… to distract you from their actual level skill or genuine knowledge in podiatry. Sadly, a lot of insoles that are purchased are just placebos and will not benefit your feet in the slightest.

The helpfulness of a pair of insoles is always uncertain regardless of who actually prescribes them, however most “custom” insoles are largely only bits of plastic that just fit to the general shape of your foot at best. Hardly any of the popular (and cheap) methods used by the fraudsters to create custom insoles actually produce a pair of insoles that fit precisely to the wearers foot shape! Getting a podiatrist to create your own custom insoles for you gives you the greatest chance of actually getting some insoles that fit and work as they should. This is because podiatrists have been trained to create custom orthotics and know what they are doing and use things like gait analysis, and look at your lower body anatomy and biomechanics to create insoles that will work best for you! However, it should be pointed out that custom made insoles are highly expensive and may not even work! Off the shelf insoles have been proven to be just as good and are in some cases a tenth of the price! You can check out our range of footcare insoles here!