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Tips to Choose the Right Insoles for Your Soccer Cleats



Playing soccer involves a lot of complex foot and leg movements. With the right support, it’s easier to play to your full potential, though. One way to correct any issues involving your feet is by using insoles.

Tips to Choose the Right Insoles for Your Soccer Cleats

The right insoles will help you avoid injuries and have enough support without any discomfort. Wearing specialized insoles can also correct an existing foot problem at its early stage. This article will show you how to find the right insoles for your soccer shoes.

Consider Your Foot Structure

The first step to finding a good pair of soccer cleats insoles is to consider your unique foot structure and identify any issues with your feet. 


First, identify your gait type and arch type and make them your first considerations when choosing your insoles. They are the most important factors because insoles with appropriate support provide these benefits:


  • relieves discomfort
  • improves balance
  • corrects foot disorder
  • avoids injuries


Determining Gait Type

The manner that you supinate or pronate when you walk or run is your gait type. Excessive supination and under-pronation are considered foot disorders that could affect your game when ignored.


Over-pronation and under-pronation causes problems with your body alignment. In return, you may experience painful feet, legs, hips, and even back. This can take a toll on your game. 

Supination and Over-pronation

These are two opposite conditions involving the movement of your feet while walking or running. The normal stride should allow the ball of your foot to carry the weight until the big toe pushes forward. 


Sometimes though, the weight is distributed outward which is called supination. On the other hand, when the weight is distributed inside of the foot it is called over-pronation. 


Aside from orthotics and physical therapy, wearing appropriate insoles can help alleviate the symptoms and help slowly improve the foot disorder. You restore proper balance and be able to perform intricate movements with speed.

How to Identify Gait Type with Well-Worn Shoes

Remember your gait type and this will be your first consideration when looking for athletic insoles. An easy way to tell your gait type is by examining an old pair of well-worn shoes.


Look out for the most worn-out section in the sole of your shoes. If what’s most worn-out is the inside of the shoe, then it’s over-pronation. Otherwise, the gait type is under-pronation.

Arch Type

The height of your arch determines your arch type. The arches of the feet help level the weight of the body and naturally rolls when you walk or run. If you are not a neutral or normal arch type, then your balance and foot movement are affected. In return, this can also cause pain and even injuries.


Fallen Arches

Flat foot or fallen arches are the most common foot arch disorder. This type of foot problem develops from stress or injury in the main arch tendon. This is often the result of supination. After changes in the shape of the foot, other symptoms of fallen arches may begin to appear such as arthritis.


If you are not sure if you have a normal arch type, then you can try the water test below.


How to Identify Arch Type with Water Test

The simplest way to know your arch type is by performing the water test. Knowing your arch type will make it easier to find or custom-made the right insoles for you. Here are the steps to know your arch type using the water test:


  1. Use water to wet both feet.
  2. Lay both feet on dry, white paper for a few seconds to allow absorption.
  3. Compare to a visual interpretation to know if your arch type is normal, high, or flat.

Choose Your Insole Type

Just because you already know your gait and arch type does not mean you can just go with any insoles. There are other things to consider after that.

Insole, Inserts, or Orthotics

While these three terms are often used interchangeably, you have to know that they are actually different from one another. 


  • Inserts: Inserts are used to target only a specific area of the foot such as heel lifts and metatarsal pads. You can simply go for inserts if you have minor concerns with comfort, fit, or support on a specific area of the foot.
  • Insoles: Insoles cover the entire length of the foot. It provides better cushioning depending on the material as well as other necessary forms of corrective features. If you do not have a normal gait type or arch type, full-length insoles are more ideal to use for immediate relief and improved balance.
  • Orthotics: Both insoles and inserts are available over-the-counter. On the other hand, orthotics are prescribed by doctors and are tailor-made based on one’s specific needs. 


Understand that disorders of the foot arch and gait cannot be simply improved overnight, not even a week. Serious cases take longer to correct. Orthotics are more distinct with the corrective features as they are custom made to one’s unique foot structure.


If you experience severe symptoms or have been injured due to a foot disorder, then orthotics might be the best option for you.

Determine the Amount of Cushioning You Need

This is the amount of cushioning there is in the insole. Rigid, semi-rigid and soft footbeds are the types to choose from. Rigid insoles can correct foot problems best because they keep the feet in place with sufficient support. However, they do not provide as much shock absorption as soft footbeds do.


Alternatively, you can go for athletic insoles. These are specialized designs that fit a specific purpose. For cyclists, for example, stiff insoles help them survive even the rough trails along the California Coast. On the other hand, soccer athletes will benefit from compact insoles in terms of support, balance, and comfort.

Get the Right Material

There are many kinds of materials used for insoles. Each of these materials has its own positive and negative points. For example, leather offers good support and is even comfortable to wear, but it does not wick moisture as efficiently as wool.


The material is a matter of personal preference. However, remember that it would determine the amount of comfort, support, and insulation you will get.



The key to finding the right insoles for soccer cleats is knowing your specific foot structure. From there, it would be easier to work on other aspects like support and comfort. However, for long-term relief and serious foot structure problems, it is still best to consult a doctor for proper analysis and treatment.