Do insoles help with hiking?

“Hiking can be a strenuous activity on your feet, so proper foot support is essential,” Dr. Spielfogel says. 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 often 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 like overpronation. The right insoles will also keep your foot from slipping and sliding to prevent blisters while hiking. Additionally, insoles with moisture-wicking capabilities and odor protection, such as PowerStep’s Pinnacle Hiker Insoles , can help keep your feet dry and fresh on the trails.

What are the best insoles for hiking boots?

The best insoles for hiking boots are made with durable, high-quality materials and provide good support, cushioning, and stability, like our top overall pick: Superfeet’s Blue Insoles . “You should look for a firm and shock-resistant insole that can breathe some in your hiking shoes,” Dr. Lawrence says. Odor protection and moisture-wicking capabilities are also important factors to consider, especially if you typically spend hours on the trails. In some cases, hikers may not get relief from over-the-counter insoles and should visit a podiatrist to see if custom-made orthotics may help address any underlying issues.

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,” Dr. Spielfogel says. If you’d like to add a more plush feel to your hiking boots, gel insoles may be a good choice. However, those who need more support and stability are better off with stiffer materials like high-density foam, plastic, or cork.

How should insoles fit?

“Insoles should fit snugly in your shoe to prevent slipping and blisters,” Dr. Lawrence says. “Make sure there is enough depth in the shoe to house the insert and protect any foot pathology that you might have, like bunions or hammertoes.” Many insoles come in a range of sizes, so you can choose the size that best fits your hiking shoes or boots. Some options, such as Superfeet’s Trailblazer Comfort Hiking Insoles , are designed to be trimmed with scissors for a more precise fit. To determine how much to trim, you can remove the hiking shoe’s insole and trace it onto your new insole as a guide. Although trimming allows for a more accurate fit, you’ll still want to find a pair close to your shoe size, so you don’t have to remove too much of the insole’s structure.

The 10 Best Insoles for Hiking of 2023

Fatigued arches or painful blisters are often expected when hiking. But adding insoles to your boots or shoes is an easy, budget-friendly way to keep you feeling light on your feet. Insoles can also help reduce foot pain and promote proper foot alignment—helping you hike comfortably for longer.

“Wearing insoles while hiking helps to customize the shoe to your individual foot,” says podiatrist Gretchen A. Lawrence, DPM. When choosing insoles, you’ll want to consider your foot shape and gait to determine how much cushioning or support you need. Hikers with flat feet may need more arch support, while those with conditions like plantar fasciitis may want targeted cushioning for shock absorption and protection.

We chose the best insoles for hiking by researching dozens of products from the most popular, trusted brands. We considered each insole’s cushioning, support, materials, fit, durability, comfort, value, and more. We also spoke with podiatrists to understand what to look for when selecting insoles for hiking. To help determine our list, we consulted the American Podiatric Medical Association’s list of insoles that have earned their Seal of Acceptance.

Based on our research, here are the best insoles for hiking on the market.

Our Top Picks

Best Overall:

Superfeet Unisex Premium Blue Insoles at Amazon

Jump to Review

Best Budget:

Dr. Scholl's Fitness Walking Insoles at Amazon

Jump to Review

Best Foam:

Sof Sole Unisex Insoles at Amazon

Jump to Review

Best for Hiking Boots:

Superfeet Hiking Insoles at Amazon

Jump to Review

Best for Flat Feet:

Spenco Total Support Max Shoe Insoles at Amazon

Jump to Review

Best for High Arches:

SOLE Thick Shoe Insoles at Amazon

Jump to Review

Best for Plantar Fasciitis:

PowerStep Hiker Insoles at Amazon

Jump to Review

Best for Wide Feet:

Protalus Insoles at Amazon

Jump to Review

Best for Long Distances:

Timberland Pro Anti-Fatigue Technology Insoles at Amazon

Jump to Review

Best Gel:

Sof Sole Performance Insoles at Amazon

Jump to Review

In This Article

Our Picks
How We Selected
What to Look For
FAQ
Why Trust Verywell Fit

Amazon

Pros

Good stability and support
Odor-resistant coating
Thin

Cons

Toe width may be narrow

Superfeet’s Blue Insoles earn our top spot for their excellent support and comfort. Constructed using a durable, high-density foam, they have a thin profile and a firm, medium arch shape that works for a variety of foot types and shoes.

A stabilizer cap provides support and comfort under the heel, making these insoles a nice choice for those who are prone to plantar fasciitis or other heel issues. The insoles also have a wide, deep heel cup for increased stability as you’re hiking on uneven terrain. Even better, they’ll keep your feet smelling and feeling fresh, thanks to an all-natural, organic coating that prevents bacterial growth.

We like that the Blue insoles can be trimmed for a custom-like fit, although some with very wide feet might find them too narrow. Superfeet stands behind its products with a 60-Day Satisfaction Guarantee, which means you can return the insoles for a refund if you’re not satisfied.

Price at time of publication: $55

Materials: High-density foam | Sizes: Women’s 4.5 to 14, Men’s 2.5 to 15 | Arch: Medium | Anti-Odor: Yes

Amazon

Pros

Targeted cushioning in heel and forefoot
Stimulating nodes
Great shock absorption

Cons

May need to trim a lot for smaller feet
No odor protection

These insoles from Dr. Scholl’s are our pick for a budget-friendly option that offers comfort and protection on the trails. The targeted cushioning in the heel and forefoot helps with shock absorption and reduces foot and leg fatigue as you’re hiking. Meanwhile, a flexible arch shell provides support without restricting your foot’s range of motion. And we like that these insoles have stimulating nodes for added cushioning and to help evenly distribute pressure.

Although they’re inexpensive, these insoles don’t have the same sweat-wicking capabilities and odor protection as others on our list. Additionally, they only come in one size, so those with smaller feet may need to trim them quite a bit. Still, they’re a good value for an insole that offers extra comfort and support in your hiking boots.

Price at time of publication: $13

Materials: Rubber | Sizes: Women’s 6 to 10, Men’s 8 to 14 | Arch: Low to medium | Anti-Odor: No

Amazon

Pros

Compatible with most foot types and arches
Great shock absorption
Deep heel cup

Cons

May be too thick for shallow shoes

Sof Sole’s FIT Series insoles come in three different arch types, so they can enhance your natural stride for optimal performance and comfort. Made with high-rebound EVA foam, they feature pads in both the forefoot and heel area for enhanced comfort and shock absorption.

The proper arch support and targeted cushioning help fight off foot fatigue, making these insoles a great choice for all-day hiking. We like that they also have a deep heel cup to stabilize your feet with each step. Plus, their moisture-wicking and antimicrobial design help keep feet dry, comfortable, and odor-free.

These insoles are fairly thick, so they may have too much volume for more shallow shoes. However, they’re a versatile, comfortable option for hiking boots and other athletic shoes.

Price at time of publication: $34

Materials: Nylon, foam | Sizes: Women’s 5-16; Men’s 3-14 | Arch Type: Low, medium, high | Anti-Odor: Yes

Amazon

Pros

Deep heel cup
Sturdy and durable
Good impact protection

Cons

May be too narrow for some

Another one of our top picks from Superfeet, these durable Trailblazer insoles are designed with hikers in mind. The shape securely supports your feet in hiking boots, helping to minimize fatigue and eliminate sliding that can lead to blisters and irritation. A deep heel cup provides even more stability, preventing slipping on uneven surfaces.

The reliable foam cushioning and impact pad in the heel helps reduce fatigue and spread out impact, especially while hiking up and down hills. Even better, the Trailblazers have an anti-odor coating, so you won’t have to worry about smelly feet after a long day of walking. They come in a wide range of men’s and women’s sizes and can be trimmed for a more precise fit. But they may be too narrow, especially in the midfoot, which could cause some irritation and rubbing for those with wide feet.

Price at time of publication: $55

Materials: Carbon fiber | Sizes: Women’s 4.5 to 12, Men’s 5.5 to 13 | Arch Type: Medium to high | Anti-Odor: Yes

Pros

Excellent support and stability
Breathable, antimicrobial cover
Extra cushioning in heel

Cons

Not available in narrow or wide widths

With rigid arch support and stability, these Spenco insoles are engineered to reduce overpronation—the rolling inward of your foot as you’re moving. They work especially well for people with flat feet, who sometimes experience chronic injuries, such as shin splints, as a result of their foot structure and biomechanics.

The metatarsal arch support shifts pressure from the ball of the foot, helping to relieve pain that some people with flat feet experience in that area. Additionally, the insole’s EVA foam layer conforms to the shape of the foot, providing cushioned comfort and shock absorption. Extra cushioning in the heel helps to absorb impact, offering further protection to that area.

A low-friction antimicrobial outer cover helps to keep feet odor-free and dry, reducing your risk of blisters. These insoles come in a wide range of men’s and women’s sizes, although some users would prefer a narrow or wide option for a better fit.

Price at time of publication: $36

Materials: Polyester | Sizes: Women’s 3 to 12.5, Men’s 6 to 17.5 | Arch Type: Low | Anti-Odor: Yes

Amazon

Pros

Good cushioning and support
Durable
Made with recycled materials

Cons

No wide sizes

SOLE’s Active Thick Insoles are our recommendation for those with high arches, who may need more support and cushioning than standard hiking boot midsoles have to offer. The sturdy yet flexible support prevents arch strain while allowing you to use your feet’s natural range of motion. A deep heel cup helps stabilize the feet, and we like that it offers superior comfort by repositioning the natural padding under your heel.

Made with ultra-durable, recycled EVA foam, the Active Thick insoles offer good shock absorption and can hold up to long, tough hikes for months to come. They mold to your feet over time or can be heat-molded for a customized fit. However, they’re only available in regular widths, so they may not work for wide feet.

These insoles are easy to put in and remove if you want to swap them between shoes. Plus, they have a coating to prevent the growth of odor-causing bacteria, keeping your feet smelling fresh.

Price at time of publication: $30

Materials: Recycled EVA foam, polyester, polyurethane | Sizes: Women’s 5 to 13, Men’s 7 to 15 | Arch Type: High | Anti-Odor: Yes

Amazon

Pros

Excellent cushioning in heel area
Antimicrobial cover
Wide range of sizes

Cons

May be too thick for shoes other than boots

PowerStep’s Pinnacle Hiker insoles provide the right combination of stability and cushioned comfort needed for hikers with plantar fasciitis. The insoles’ soft and durable dual-layer cushioning, especially in the heel area, helps absorb the impact of each step to combat heel pain. With plenty of shock-absorbing cushioning in the heel area, they also offer protection against plantar fasciitis and other heel pain.

A built-in heel and arch cradle stabilize the foot on uneven or rough terrain while still allowing for flexible movement. The top layer of fabric is antimicrobial to minimize moisture and odors. And we like that they’re available in a wide range of both men’s and women’s sizes.

While they’re ideal for hiking boots, they may be too high for shoes that aren’t as deep, so keep that in mind if you like to use your insoles for multiple pairs of shoes.

Price at time of publication: $35

Materials: Polyester | Sizes: Men’s 4 to 15, Women’s 6 to 12 | Arch Type: Medium | Anti-Odor: Yes

Amazon

Pros

Helps align your feet and ankles
Good stability
Extra-soft heel cup

Cons

Expensive

If you have wide feet and are disappointed with the narrow fit of some insoles, we recommend Protalus’ M100 Elite Insoles. They’re wider than standard insoles and cover the entire foot, providing support and comfort where it’s needed.

The cushioning absorbs shock to reduce the impact on your joints as you’re hiking. The insoles also have an extra soft heel cup for additional protection. Plus, the unique design comes up higher on the sides of the foot, so your foot and ankle stay properly aligned.

Protalus’ Elite insoles also feature specially designed ridges that anchor them to your shoe, ensuring that they won’t slip and slide while you walk. They also wick away moisture and are coated with an antimicrobial treatment to prevent odors from building up. They’re more expensive than other pairs on our list, but we think their superior structure and cushioning are worth the investment.

Price at time of publication: $65

Materials: Polyurethane, nylon | Sizes: Women’s 5 to 12, Men’s 6 to 15 | Arch Type: Low to medium | Anti-Odor: Yes

Amazon

Pros

Good energy return
Odor protection
Contoured footbed

Cons

May run big

For long hikes, we recommend Timberland’s PRO Anti-Fatigue Technology Replacement insoles. We love that they’re designed to absorb impact and return energy with every step for a barely-there feel. The insole’s inverted cone foam layout evenly distributes your weight, which also helps minimize fatigue.

They also have an anatomically-contoured footbed that adapts to most foot types and cradles the foot for maximum support, whether you’re hiking for hours or just on your feet all day at work. A layer of Ortholite foam cushioning on top adds even more comfort and helps with moisture management, while an antimicrobial layer fights odors.

Available in a wide range of sizes for men and women, these insoles may run big, but it’s easy to trim them to fit.

Price at time of publication: $30

Materials: Mesh lining, synthetic sole | Sizes: Women’s 5-12; Men’s 5-13 | Arch Type: Medium | Anti-Odor: Yes

Amazon

Pros

Supportive and comfortable
Moisture-wicking
Extra cushioning in the heel

Cons

Not much arch support
May be too thick for shoes with permanent insoles

With polymer gel in the forefoot and an encapsulated air chamber in the heel, Sof Sole’s AIRR Performance Insoles offer plenty of cushioned comfort and shock absorption when you hit the trails. They also feature a moisture-wicking layer treated with anti-odor technology to keep feet cool, fresh, and dry.

It’s worth noting that these AIRR Performance Insoles don’t have much arch support, so they may not work for those looking for a very firm insole. They’re also on the thicker side, so they’re best for shoes that have a removable insole.

Designed with active people in mind, these insoles are ideal for impact protection when hiking but also work well for running, walking, and other activities. They’re especially helpful for those who have a history of heel pain, such as plantar fasciitis, since there’s extra cushioning in the rearfoot.

Price at time of publication: $35

Materials: Polymer gel, fabric | Sizes: Women’s 5 to 11, Men’s 7 to 14 | Arch Type: Low | Anti-Odor: Yes

How We Selected the Best Insoles for Hiking

To choose the best insoles for hiking, we first asked William Spielfogel, DPM, a podiatrist and specialist for The Good Feet Store, and Gretchen A. Lawrence, DPM, a podiatrist, for their expert advice on what to look for when selecting a pair.

Next, we researched dozens of insoles from popular, trusted retailers and evaluated them based on cushioning, materials, support, fit, durability, and price. We also considered their moisture-wicking and odor-protection capabilities, as well as what kind of wearer each pair would be best for.

What to Look For in Insoles for Hiking

Materials

“To prevent injury and alleviate stress, the material of your insoles should be supportive and shock absorbent,” Dr. Speilfogel says. Insoles can be made with durable materials like cork, plastic, foam, gel, or some combination of those. 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. Cork and foam are firmer, so they’re 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

For hiking, you’ll want insoles that are firm enough to support your feet but are still flexible and provide good shock absorption. A heel cup is a useful feature because it helps keep your feet stable while also reducing impact.

If you have collapsed or low arches, a supportive insole can provide the right amount of stability and evenly distribute pressure throughout your foot to reduce strain on your arches.

Comfort

Insoles for hiking should have enough cushioning for good shock absorption, as well as overall support and comfort. Targeted cushioning in certain higher-impact areas will feel more comfortable, especially 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 rearfoot for added protection.

Durability

Hiking insoles need to be able to withstand rigorous hikes, so look for ones from reputable brands known for their high-quality products. Generally, insoles should last anywhere from six months to a year, but the life span 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, you should replace them.

Odor and Moisture Control

A long day of hiking can lead to sweaty, smelly feet, which can grow uncomfortable over time. Thankfully, many insoles have odor-reducing features, such as antimicrobial coatings or layers made with natural baking soda or charcoal. Moisture-wicking material also helps keep feet dry, reducing the risk of blisters.

Frequently Asked Questions

Do insoles help with hiking?

“Hiking can be a strenuous activity on your feet, so proper foot support is essential,” Dr. Spielfogel says. 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 often 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 like overpronation.
The right insoles will also keep your foot from slipping and sliding to prevent blisters while hiking. Additionally, insoles with moisture-wicking capabilities and odor protection, such as PowerStep’s Pinnacle Hiker Insoles, can help keep your feet dry and fresh on the trails.
What are the best insoles for hiking boots?

The best insoles for hiking boots are made with durable, high-quality materials and provide good support, cushioning, and stability, like our top overall pick: Superfeet’s Blue Insoles.
“You should look for a firm and shock-resistant insole that can breathe some in your hiking shoes,” Dr. Lawrence says. Odor protection and moisture-wicking capabilities are also important factors to consider, especially if you typically spend hours on the trails. In some cases, hikers may not get relief from over-the-counter insoles and should visit a podiatrist to see if custom-made orthotics may help address any underlying issues.
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,” Dr. Spielfogel says. If you’d like to add a more plush feel to your hiking boots, gel insoles may be a good choice. However, those who need more support and stability are better off with stiffer materials like high-density foam, plastic, or cork.
How should insoles fit?

“Insoles should fit snugly in your shoe to prevent slipping and blisters,” Dr. Lawrence says. “Make sure there is enough depth in the shoe to house the insert and protect any foot pathology that you might have, like bunions or hammertoes.”
Many insoles come in a range of sizes, so you can choose the size that best fits your hiking shoes or boots. Some options, such as Superfeet’s Trailblazer Comfort Hiking Insoles, are designed to be trimmed with scissors for a more precise fit. To determine how much to trim, you can remove the hiking shoe’s insole and trace it onto your new insole as a guide. Although trimming allows for a more accurate fit, you’ll still want to find a pair close to your shoe size, so you don’t have to remove too much of the insole’s structure.

Why Trust Verywell Fit

A certified personal trainer, running coach, gym buff, and fitness 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.

The 15 Best Hiking Socks of 2023 for Hitting the Trails