Insole Buying Guide

Choosing the right insole depends on your foot type.

I Have a Low/Flat Arch

Custom Arch support is best

A low arch tends to roll inwards and “over pronates”. This leads to numerous alignment issues and joint soreness. All our insoles absorb shock. Adding custom arch support is a great improvement for those who:

  • Stand/walk all day
  • Get sore knees hips and back

I Have a High Arch

Arch support typically isn't needed

A high arch tends to “Supinate” or roll outwards. Therefore Arch support has little or no effect and can worsen alignment issues. In this case a flat, pure energy absorbing insole is best to relieve pressure off the heel and ball of the foot.

  • You have pressure problems on the forefoot and ball of foot
  • Tend to tweak or sprain your ankles

Insole Thickness Guide

  • Low Profile (3.5mm)

    Ideal for dress shoes, certain running shoes, roller skates and some snowboard boots.

  • Mid Profile (5mm)

    Fits well in almost all types of shoes, including cupsoles, running shoes and snowboard boots.

  • High Profile (7mm)

    Best suited for vulcanized shoes (classic rubber-bottom sneakers) and most types of boots.


  • A mid arched foot can get both flat or orthotic insoles
  • A flat foot can choose a simple flat insole if desired however we recommend custom orthotics.
  • Check your shoe’s stock insoles to determine how thick of an FP Insole you should choose.
  • Women’s sizing is determined by adding 2 to men’s size. EX. a men’s 4 is a women’s 6
  • In case of out-of-stock sizes, all Flat insoles can be trimmed down to any size while orthotics can only be trimmed down one full size

Understanding the Different Types of Insoles

A picture of a pair of FP Insoles Gamechangers Custom Orthotics.

Arch Support Insoles

Arch support insoles are designed to provide targeted relief and support for individuals with flat feet or overpronation. They're beneficial for those who spend extended periods on their feet, such as service workers or nurses, as they can prevent foot fatigue and alleviate pain.

By supporting the natural arch of the foot, these insoles enhance balance and stability, thereby improving overall foot comfort. Their targeted design can also help correct posture issues linked to flat feet or overpronation.

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Top view of Hi Profile Kingfoam Elite Moldable Heel Cup Insoles FP Camo Elite

Flat Insoles

Flat insoles, also known as comfort insoles, are versatile and suitable for anyone seeking enhanced comfort in their footwear. Ideal for dress shoes or casual footwear, these insoles provide extra cushioning and shock absorption. 

If your occupation or daily routine involves long periods of standing or walking, flat insoles can provide the additional comfort layer you need, making long hours on your feet more bearable. They're also a fantastic choice for anyone desiring an extra layer of cushioning in their shoes for general everyday comfort.

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Who Needs To Wear Insoles?

Here are some common reasons why people turn to insoles for support:

Medical Conditions and Pain Relief 

A number of foot-related issues and medical conditions such as plantar fasciitis, flat feet, overpronation, supination, bunions and heel spurs can cause discomfort and pain. Custom insoles, particularly orthotic insoles, can help manage these conditions by providing targeted support, aligning the foot correctly and reducing pressure on sensitive areas.

Athletic Performance

For athletes and fitness enthusiasts, insoles can be a game changer. Whether you're a runner, snowboarder, basketball player, skater or any other type of athlete, insoles can provide enhanced support, shock absorption and comfort during strenuous activities. In addition, they can also help prevent injuries and reduce recovery time by minimizing strain on your joints and muscles.

Occupational Needs

Certain professions require prolonged periods of standing or walking on hard surfaces. Think nurses, teachers, factory workers or retail staff. In such cases, insoles can offer additional cushioning to prevent foot fatigue and maintain comfort throughout the day.

Age and Weight Factors

With age, the natural padding on our feet tends to thin out, making us more susceptible to foot discomfort. Similarly, carrying extra weight can put additional pressure on the feet. Insoles can help address these issues by providing extra cushioning and support.

Shoe Fit

Sometimes, shoes might not fit perfectly. They could be slightly loose or not offer the support you need. Insoles can help improve shoe fit, making them more comfortable to wear.


General Insole FAQs

What are insoles?

Insoles, also known as footbeds or inner soles, are removable layers placed inside shoes for extra comfort, support or fit adjustment. They come in various styles, each designed to target specific foot conditions or to meet unique shoe demands, ranging from athletic performance to everyday comfort.

Why should I use insoles?

Insoles provide numerous benefits. They enhance comfort, provide additional arch support, improve foot alignment and reduce the risk of certain foot conditions. They can also help with shock absorption, reducing the impact on your joints when you're walking or running. People with specific foot conditions, athletes and individuals who spend a lot of time on their feet can particularly benefit from insoles.

How do I choose the right insole?

Choosing the right insole depends on your needs. Consider factors like foot arch type (low, neutral, high), your activity level, any foot conditions you might have, the type of shoes you intend to use them in and your preference for cushioning or firm support. Insoles come in different types, including orthotic, custom moldable, arch support and flat insoles, each catering to different needs.

How do I know what size of insole to buy?

Insole sizes are typically the same as your shoe size. If the insole is too large, it can usually be trimmed down for a custom fit. Always check the manufacturer’s size guide to ensure a correct fit.

How do I clean my insoles?

Most insoles are spot-clean only. Use a mild soap and a cloth to clean the surface of the insoles. Dry them at room temperature, ensuring they are completely dry before placing them back into your shoes. Avoid exposing them to direct heat or sunlight during drying.

How often should I replace my insoles?

This varies depending on usage, but a general guideline is to replace your insoles every six to twelve months. If you use them frequently, notice they're worn out, have lost support or become uncomfortable, it might be time for a replacement.

Can insoles help with foot pain?

Yes, insoles can help alleviate foot pain. They provide extra cushioning and support, relieving pressure on problematic areas of the foot. Orthotic insoles can be particularly beneficial for people with plantar fasciitis, flat feet or other foot conditions. Always consult a healthcare professional for persistent foot pain.

Can I use insoles in any type of shoe?

Most insoles are designed to fit a variety of shoe types, including athletic shoes, boots and casual shoes. However, some insoles might be too thick for certain shoes, like dress shoes. Always check the insole specifications and your shoe's interior space to ensure a proper fit.

Why aren't my insoles working?

If you feel your insoles aren't providing the expected comfort or support, it could be due to various reasons. Perhaps they aren't the correct size, or they might not be suitable for your arch type. In other cases, it could be that you're still in the adjustment period. If you continue to experience discomfort after a couple of weeks, it may be time to try a different type or consult with a foot care professional.

How long do insoles take to work?

Insoles can start providing relief and comfort immediately. However, for orthotic or corrective insoles, it might take a few days or weeks to notice significant improvements as your body adjusts to the new foot alignment.

Do insoles fix flat feet?

While insoles can't permanently fix flat feet, they can significantly reduce associated symptoms and improve comfort by providing arch support and promoting a more natural foot alignment.

What do shock-absorbing insoles do?

Shock-absorbing insoles minimize impact on your feet and joints during movement. They are particularly beneficial for individuals involved in high-impact activities or those who stand or walk on hard surfaces for extended periods.

What are the signs of bad insoles?

If your insoles are worn out, they may become thin, cracked or lose shape. In terms of performance, if they're no longer providing the expected comfort or support, or if you're experiencing new or returning foot pain, it's likely time to replace them.

Should I get high arch insoles?

If you have high arches and experience discomfort or instability, high arch insoles can provide targeted support to reduce pressure on the arch and evenly distribute weight across the foot. They can significantly improve foot comfort, especially during high-impact activities.


FP Insoles FAQs

FP Insoles Gamechangers vs. Kingfoam: What's the difference?

While both the Gamechangers and the Kingfoam series provide excellent comfort and support, they target different needs. Gamechangers are custom orthotic insoles designed to mold to your foot shape, providing a unique, personalized fit ideal for flat to low arches. They are excellent for anyone with foot issues such as flat feet or overpronation. On the other hand, Kingfoam insoles are ideal for mid to high arches. They focus on impact absorption, making them ideal for activities that involve a lot of jumping or hard landings, like skateboarding and running.

How long do FP Insoles last?

The lifespan of your FP Insoles can vary depending on the frequency and intensity of use. However, on average, you can expect them to last between six months to a year with regular use. If you notice that your insoles are becoming thin, losing their shape or no longer providing the necessary comfort and support, it may be time to replace them.

What are FP Insoles made of?

Each pair of FP Insoles is made with our proprietary FluidX material for maximum shock absorption. Thanks to this high-density memory foam, FP insoles absorb 3 to 5 times more energy than any other stock or premium insole. It’s the same material used by military manufacturers for blast mitigation and vibration dampening and aboard the International Space Station (ISS) to protect sensitive robotics.

How do I activate my FP Insoles Gamechangers?

To activate your FP Insoles Gamechangers, you will need to heat them in an oven set to 200°F for about five minutes or until the insoles become malleable. After they've heated, quickly place them into your shoes and stand in them until they cool down, allowing them to mold to the shape of your feet. For more detailed instructions, check the information provided with the product or on our product page.