What to Look for When Shopping for Insoles for Hiking

• Materials: Insoles are often made from durable materials such as cork, plastic, foam, gel, carbon fiber, or a combination of these. Since they all have different levels of support and cushioning, it’s important to understand your needs. Gel insoles offer the least amount of support, making them a good choice for those who prioritize comfort and shock absorption. Insoles made from cork and foam are firmer, more supportive, and will mold to your feet over time. Harder materials, such as plastic, provide the most stability and are best for those who need insoles to help with alignment issues.
• Support: The right amount of support, including arch support, will enable you to hike long distances while limiting pain and fatigue, which can be especially helpful if you're walking with extra weight, such as in rucking. Look for insoles that include a heel cup and arch support, says podiatrist Nelya Lobkova, DPM. She also suggests looking for insoles that are firm enough that they can't be folded in half. If you have collapsed or low arches, a supportive insole can help evenly distribute pressure throughout your feet, reducing strain on your arches.
• Comfort: If your insoles aren't comfortable, they won't do much good out on the trails. Look for a pair with thick cushioning, with additional layers in higher-impact areas like under the heel or the ball of the foot. This is especially important when hiking up and down hills. If you’re prone to plantar fasciitis or other heel pain, you may want an insole with extra cushioning in the rear foot for added protection.
• Durability: Generally, insoles should last anywhere from six months to a year, but their lifespan varies depending on the brand and how much you use them. Cleaning your insoles once a month can help prolong their life—just make sure to follow the manufacturer’s care instructions. If the insoles are no longer providing support, feel uncomfortable, or have stopped fitting properly, then it's time to replace them.
• Odor and Moisture Control: A long day of hiking can lead to sweaty, stinky feet. Thankfully, many insoles feature odor-reducing properties, such as antimicrobial coatings or layers made with natural ingredients like baking soda or charcoal. Moisture-wicking material also helps keep feet dry, reducing the risk of blisters.

How We Tested the Insoles for Hiking

To find the best insoles for hiking, we tested 42 pairs at home, wearing them on hikes, walks, and runs on various terrains, including trails, rocky ground, and pavement. When testing insoles for hiking, we evaluate each pair based on the following key criteria.

• Support: To evaluate the support of each pair of insoles, we first put them in our shoes and note if our feet feel cradled and if the arch support is adequate. We also note if the arch support aligns properly and if the heel cup is deep enough to provide stability.
• Comfort: While wearing the insoles, we note if they make our shoes more or less comfortable. We ask ourselves things like: Do the insoles rub anywhere or cause irritation or hot spots? Is the cushioning adequate and in the right spots? Can we walk longer distances than usual with the insoles?
• Pain Relief: If we experience foot pain or conditions, such as bunions or plantar fasciitis, do the insoles relieve the pain or exacerbate it? Do we feel pain or pressure in our legs, knees, hips, or low back?
• Breathability: To assess breathability, we first note if the insoles have any sweat-wicking materials or features. Then, we note if our feet feel cooler or warmer than usual with the insoles. When we take our shoes off, we note if our feet are more or less sweaty.
• Value: To determine the value of each pair of insoles, we wait to check the price until after we have assessed all other key categories. We consider whether the insoles are fairly priced based on their performance. We consider whether we would pay this price for the insoles or wait for them to be on sale. Finally, we consider whether we would recommend the insoles to friends or family.
  

Our Experts

We consulted experts during each stage of our research, testing, and reporting process. Some, like podiatrist Diana Valencia, DPM, helped us develop effective ways to test these products. Others shared information on what makes insoles effective for hiking, including the qualities to avoid and seek out. We select products independently, but we use expert input to inform our choices.

• Diana Valencia, DPM, podiatrist in New York, New York
• William Spielfogel, DPM, podiatrist and specialist for The Good Feet Store 
• Gretchen A. Lawrence, DPM, podiatrist in Shelby, North Carolina
• Nelya Lobkova, DPM, podiatrist in New York, New York
  

Frequently Asked Questions

Do insoles help with hiking?

Hiking can be a strenuous activity on your feet, so proper foot support is essential, says Spielfogel. While not all hikers need extra stability and cushioning in their boots and shoes, in some cases, insoles can help reduce pain and minimize foot and leg fatigue. Older people may need extra cushioning because their foot’s fat pad has naturally flattened over time. On the other hand, hikers with flat feet may need a supportive insole that helps correct biomechanical issues, such as overpronation. 

What are the best insoles for hiking boots?

The best insoles for hiking boots are crafted from durable, high-quality materials, offering excellent support, cushioning, and stability. Odor protection and moisture-wicking capabilities are also important factors to consider, especially if you typically spend hours on the trails. Lobkova recommends Superfeet and PowerStep brand insoles.

Are gel insoles good for hiking?

Your choice of insole really depends on why you need it. While gel insoles do provide cushioning, foam will provide cushioning and support, says Spielfogel. If you’d like to add a more plush feel to your hiking boots, gel insoles may be a good choice. However, those who want more support and stability are better off with stiffer materials like high-density foam, plastic, carbon fiber, or cork.

How should insoles fit?

Insoles should fit snugly in your shoe to prevent slipping and blisters, says Lawrence. Ensure the shoe has sufficient depth to accommodate the insert and protect any foot conditions you may have, such as bunions or hammertoes.

Why Trust Verywell Fit

A certified personal trainer, running coach, gym enthusiast, and Verywell Fit writer, Christine Luff, ACE-CPT, spends countless hours researching and testing the latest exercise gear and gadgets. She only recommends products that she can genuinely stand behind and believes would be a good investment for her readers.

Additional reporting contributed by Jennifer Zeltwanger, ACSM-EP

Jennifer Zeltwanger, ACSM-EP, is an ACSM-certified exercise physiologist and Verywell Fit health and fitness writer. She has been in the fitness industry for over 25 years and has used and tested a wide range of fitness equipment, accessories, shoes, and activewear. She experiences occasional ankle pain and mildly overpronates, so she knows what to look for when selecting the best insoles for hiking.