How to Pick the Right Orthotics

• Customization: The biggest factor differentiating custom orthotics from over-the-counter orthotics is the level of customization, says Schaeffer. While over-the-counter orthotics aren’t quite as customizable as prescription orthotics, some options are more customizable than others. First, look for adjustable arch support. Can you increase or decrease the amount of arch support your insoles offer? If not, can you choose the amount of arch support you want when you first purchase the insoles? Can you choose the precise size that suits your foot? What about the width and length? Is the insole trimmable, allowing you to adjust its size and shape to fit your shoes?

• Credibility: Buying orthotic insoles for a specific health condition or pain point? Try to find options that are “clinically effective” at solving your problem. “That’s a label assurance that the product has been tested and shown to provide the benefits claimed on the label,” says Schaeffer. When shopping, you’ll encounter a lot of different claims, but don’t count on those claims until you know they’re backed by research.

• Size: Orthotic insoles are available in various sizes, lengths, and widths. Some orthotics are available in specific shoe sizes, while others are offered in a range of sizes. Those that come in a size range are often trimmable, so you can cut them down to suit your feet. Second, ensure your orthotics are the correct length. Orthotics are typically designed to either fill the full length of your shoe or to fill three-quarters of your shoe. A podiatrist can help you understand which option is right for you. While most will come in one standard width, narrower and wider options are also available.

• Arch Support: Orthotics are often available with different levels of arch support. Some orthotic insoles come in multiple arch support styles, allowing you to customize the level of arch support to suit your needs. Others are available with arch support pads, which you can use to adjust the arch support in your insoles after purchase.

How We Selcted and Tested the Orthotics

We spent hours researching the best orthotics on the market to meet your unique needs, carefully considering each product's key features. Then, we spoke with three podiatrists to learn more about foot health and what makes a good pair of orthotics. We also hands-on tested five orthotics, wearing them in our daily routine and while exercising. When we test orthotics, we evaluate them based on the following key criteria.

• Support: When evaluating for support, we ask ourselves if there's adequate arch support. Do we feel supported throughout the day? Is support lacking? Is the orthotic best suited to support a certain arch type?

• Comfort: Do the orthotics make our shoes feel more comfortable? Do we experience any irritation while wearing them? Do they feel more comfortable in certain areas, or does our entire foot feel comfortable? Can we walk or run longer distances while wearing them? We prioritize orthotics that allow us to feel more comfortable during our workouts and daily movement.

• Pain Relief: Do our feet feel less tired and achy after a full day of wear? Do our bodies and joints feel less pain or pressure after wearing the orthotics? Do the orthotics increase the pain in any way?hr

• Breathability: Do our feet feel hot when wearing the orthotics? Do they help keep our feet cool and dry during workouts? Do the orthotics have sweat-wicking abilities?

• Value: To evaluate for value, we don't check the orthotics' price until after we've evaluated them in all other key criteria. We prioritize options that are high-quality and well worth their price tag.

Our Experts

We consulted experts at each stage of our research, testing, and reporting process. Schaeffer and podiatrist Jackie Sutera, DPM, helped us better understand foot health and what to look for when shopping for high-quality orthotics. Podiatrist Diana Levin Valencia, DPM, provided expert guidance during our testing process. We select products independently, but expert input influences our decisions.

• Brad Schaeffer, DPM, podiatrist at SOLE Podiatry NYC in New York 

• Jackie Sutera, DPM, podiatrist at City Podiatry in New York City 

• Diana Levin Valencia, DPM, podiatrist at NYC Foot & Ankle Center

Frequently Asked Questions

What foot problems require orthotics?

Conditions that require orthotics include flat feet and high arches. Flat feet can lead to other conditions such as bunions, plantar fasciitis, and osteoarthritis. If you have a leg length discrepancy (one leg slightly longer than the other) or a lateral pelvic tilt (hip hike with hip higher on one side), you may require an orthotic on one side.

How long do orthotics last?

Orthotics can last three to five years, but you may need to replace them sooner, depending on changes to your physiology. These changes can include weight loss or gain, pregnancy, or other physical reasons. If you notice wear and tear, it is best to replace your orthotics.

How many hours a day should you wear orthotics?

If you have custom orthotics, it is best to wear them all day long to maintain their benefits. Orthotics correct issues that would otherwise go unaddressed when not being worn. If you are concerned about wearing them daily, speak to your podiatrist about options that may be best for you.

Why Trust Verywell Fit

As a seasoned health and fitness writer for Verywell Fit, Lindsey Lanquist understands the importance of quality product recommendations. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those who’ve tried them. For this article, Lindsey looked over the test results to help compile our top picks.

Additional reporting contributed by Gabrielle Applebury, MA, LMFT

 Gabrielle Applebury, MA, LMFT, has worked at Verywell Fit since 2024, and she is currently the Associate Editor for the brand. As a fitness enthusiast and long-distance runner, Gabby tests and reviews new products every month to find the best ones to recommend to Verywell Fit readers. She has tested everything from walking sandals to treadmills and is determined to cut through marketing speak to figure out what's truly worth her readers' money and time.