Having an awesome pair of hiking boots is one thing, but if you put on insoles that are not adapted to your foot, you will end up in pain like if you were hiking with a pair of city shoes. But not all hiking insoles are born equal and you would find a variety of shapes and fabrics on the market. So what is hiking insole, why you should get a pair and how to choose the right one for you. So many questions, here are all the answers.
You have been waiting, saving money and you finally get this awesome pair of hiking boots with all the features you wanted. You tell yourself that from now on foot pain would be a bad memory …
Sorry but you are in for a rude awakening!
There are many factors that can ruin the experience of hiking with your amazing new boots: bad quality socks and unsuitable insoles are among the most common ones. So, to avoid some disappointments, let’s look into more details at the hiking insoles and how they can be your saving grace on a hike.
Hiking Insoles: Everything You Need To Know
What is Hiking Insole?
Unlike what most people think, hiking insoles are not an additional layer of cushioning designed to make you feel like you are walking on clouds. No, no, no. The role of a hiking insole is to provide more stability and act as a shock absorber to reduce the strain on your bones and lower leg muscle.
When you purchase hiking footwear, the shoes come with an insole called a footed.
So what is a footbed and why is it bad?
Manufacturers’ insoles are soft and bouncing. They are made for cushioning and are not intended for stability or comfort. Moreover, they are not very resistant.
When you cross through a stream or hike during a rainy day, the insoles absorb the water and they get spongy. But once they are dry, the fabric gets crispy and cracks under the pressure when you are walking. The last issue with manufacturers’ insoles is that they are the same for everybody, and you are not everybody! Therefore, you need an insole that is made for you and your foot.
Why Should I Wear Hiking Insoles?
This is the question that gets asked very often. Here are a few of the reasons why it is more important than you think to wear a pair of hiking insoles in your boots.
- Minimizes the risk of injuries by providing stability to your feet
- Makes you have a better posture when walking which translate into less knee and back pain in the future
- Provides better support if you suffer from foot problems such as heel slippage, foot elongation, or collapsed arches
- Reduces odors
- Are breathable so that your foot stays dry which reduces the chances to get blisters
- Reduces fatigues as hiking soles help with posture and stability
- Provides better arch support especially if you are carrying a heavy backpack
- Acts as a shock absorber so you feel less strain on your heel and lower leg muscles
What are the most common problems your foot can suffer from?
- Pronation: When you walk you are leaning inwards
- Supination: When you walk you are leaning outwards
Both can lead to issues with back, knee, ankle, and hips problems if you do not wear the correct insoles for support.
- Plantar Fasciitis: It is an inflammation of the tissues around the heel. The pain is worse in the morning and eases as you walk. Inserting insoles in your hiking shoes can help reduce the symptoms of plantar fasciitis.
But how to choose the right pair for you? What are the factors that you need to look at? This is what we are diving into next.
Related Content: Hiking With Blisters
How to Choose the Right Pair for You?
Type of insoles
They are two types of insoles on the market: Comfort vs Sport.
The comfort insoles are made of foam or gel to provide extra cushioning. They are intended for daily and casual activities.
Sport insoles are made of rigid materials. As they are not spongy, it might be a bit deceiving at first. But in fact, they offer better stability and support.
Unlike the bouncy insoles that take the shape of your feet, with the sports insoles, your feet take the shape of the insole. This is why at first, it might be a bit painful and it is recommended to wear them before a hike on daily activity for your feet to get used to it.
So why wearing a hiking insole can cause pain at first?
It is a legitimate question, and here is a substantial answer. By being rigid, they strengthen your arches which means that you can hike longer without feeling pain and fatigue in your shoes. Moreover, because the surface of the insole is rigid, your body starts producing “fat cells” to create a protective layer and decrease the pain. It is also called “natural cushioning” as it is produced by the body. Thanks to this new layer of protection, your feet will absorb the shocks better and you can enjoy your hike longer!
Profile
Every insole comes with a profile guide. But what is it?
The profile of an insole is basically the level of arch support the insole provides. There are three categories: low, medium, and high.
Low: They are for people suffering from “flat feet” who find themselves overpronating. The low-profile insole helps to lift the arches for a better distribution of the pressure and better stability. With time, you can even upgrade to medium-profile insoles.
Medium: They are the most common ones and are the perfect fit for people with neutral arches. They help with stability and prevent symptoms of plantar fasciitis.
High: As you may have guessed, these insoles are designed for people with high arches. The main problem if you have high arches is that you put a lot of pressure on your heel which then can translate into plantar fasciitis. Wearing high-profile hiking insoles provides support for a better repartition of the pressure and prevents symptoms of plantar fasciitis.
Volume
The volume of an insole is the space it is taking in your shoes. As for the profile, there are three categories of insole volume: high, medium, and guess? Yes, low!
High: There are the insoles that take the most space in your shoes and are therefore perfect for hiking boots or ski boots. Due to the space they take, you would need to remove the manufacturer’s insole to be able to place it. They are also recommended for people with high arches.
Medium: They are perfect for average size footwear such as hiking shoes. People with neutral arches would find them agreeable to wear.
Low: Ideal for trail runners or cycling shoes, they take little space and would suit people with low arches.
Related Content: Hiking Boots vs Hiking Shoes and Trail Runners
Material
You can find insoles made in three different materials.
Foam: It is the best for comfort. It is the main material for comfort insoles and it is very soft and bouncy. However, the material is not very resistant and therefore foam insoles would need to be replaced often. Moreover, they offer poor breathability which means the skin gets softer and therefore more prone to develop blisters. However, they are the least expensive insoles on the market.
Air: They are the best. Air insoles are really comfortable and breathable. They act as a shock absorber so they are perfect for hiking. However, they are really expensive.
Gel: Gel insoles are resistant and comfortable. However, they are heavy which does not make them ideal for hiking where every single ounce counts. What is the point of spending so much money to get the lightest hiking boots to increase your performance if it is to put heavy insoles in them?
Other Factors
Durability
It is worth noting that hiking insoles don’t last forever, even the best ones. The rule of thumb is that the life span of hiking insoles is 12 months or 500 miles, whichever one comes first.
Price
Price varies for hiking insoles depending on the material, quality, and durability. It could be as little as £10 up to £60 for a good pair of insoles.
Tips
Fitting
To insert your hiking insoles correctly, first, place them on the floor. Stand on one insole and lift the other leg to have all the weight on one leg. Repeat with the other side. Check that your heel does not exceed over the edge of the heel cup or that your toes don’t go beyond the insole. If it is the case, you would need to go for a size up.
Then try the insole inside the shoe to check if it is not taking too much space. For that, remove the manufacturer insole, swap it for your insole and put your boots on as if you were going out for a hike to see if you have enough room. If it is not the case you might want to opt for a lower volume design.
Video: To see how to fit your hiking insoles inside your boots, watch this video.
Trim
The best way to trim your hiking insoles to fit perfectly in your shoes is to remove the manufacturer insoles from your boots and place your new insole under them. Then cut around the manufacturer’s insoles so that you get the perfect shape to fit in your shoes.
Care
Hiking insoles don’t last forever but you can make them last longer by taking care of them. Here are three things you can do:
- Air them out
- Hand wash them
- Inspect them regularly to spot any defect
So now all you need to do is find the right one for you. And I just happen to have the selection of the best hiking insoles ready for you!
Happy shopping!
Final Thoughts on What is Hiking Insole
Will hiking insoles fix ill-fitted hiking boots?
No, Iis the short answer. Hiking insoles help you be more comfortable in your shoes, have the correct posture to prevent knee and back pain, provide support to the arch to prevent symptoms of plantar fasciitis but it does not make a boot fit your foot. If your boot is too big then you need to swap it for a smaller size.
Is the versatility of the insole an important factor?
No. And you need to be careful here. You SHOULDN’T swap your insoles from your hiking boots to another pair of shoes whether they are hiking or casual shoes. With time, the insole molds to the shoe they are placed in which is why they are agreeable to wear. But all your shoes are different. So if you swap them, you take away the whole purpose of hiking insoles: SUPPORT! Instead, you would be in pain. It might be costly to buy a pair of insoles for each pair of shoes that you owned, but at the end of the day, if it can save you from medical complications in the future, it might be worth the investment. Food for thoughts …
Do you wear hiking insoles? Let me know in the comments below what you think of them.
