Insole Thoughts and Recs, I guess it’s time to finally try them.

[Don Burton]

With the REI sale coming up this weekend, I've finally decided to get some insoles. I've never used them but it seems like most people swear by them. I held off from using trekking poles for a while too before I succumbed and now I can't imagine going without them. I guess that's why I'm going to try insoles now.

I wear Merrell Moab Ventilators. I have low arches that are pretty much flat. From the research I've done and my general thoughts, I'm not going to get an insole with a high arch support. (There's a school of thought that believes that this type of high arch support can weaken the arch of flat footed people like myself). I've never had foot or ankle problems of any sort… knock on wood.

The options seem overwhelming. I've combed through many threads on BPL and still feel lost. I'm trying to do my best to avoid buying 5 different types over time before finding the best ones for me. I realize that is a real possibility though. :-)

Any recommendations, especially from flat footed people? Some brands or types of insoles to completely avoid? Things to look out for and avoid? Is there some sort of general protocol for choosing/fitting insoles?

Thanks in advance!

[Gary Dunckel]

I'm in the same boat, Don. I picked up a pair of Merrell Moab Ventilators during the last sale, and I am underwhelmed with their cheesy (but light) stock insoles. Trying for something light, cushiony, and with a good arch support has been hard. I am not flat-footed at all, but pretty normal. I have borrowed the stock insoles from every shoe/boot I have, I've even bought some cheap insole pads at Walgreen's, and some Inov-8 replacement ones. I've combined several to see if I could come up with the perfect setup. Right now I'm using the Inov-8 6 mm insoles with a 3 mm Walgreen's foam under it, and this works fairly well. But the combo is 3.16 oz., vs. the cheesy stock ones at .67 oz.

I'm going to hit REI this afternoon, while it's quiet before the upcoming sale. Superfeet makes something called their "carbon" insole, which is the lightest one they offer I think. I'll take my gram scale with me and hope that they come in under 3 oz. They do cost $55/pair, so the sale is the time to buy these.

I hope others will chime in on this, to give us some help in choosing something.

[Cayenne Redmonk]

Superfeet. The support is firm, and the deep heel cup works for me in a variety of footwear.

[Stephen Barber]

I'll second the Superfeet recommendation. I know Roger doesn't like them, but they are great for my feet. If I don't use them, I tend to get twinges of plantar fasciitis when hiking. I also find the deep heel cup helps in keeping my feet anchored in teh shoe when going downhill – no toe jamming.

[Lori P]

I used to use super feet until the bunions made themselves known. Then the podiatrist steered me to inserts from Birkenstock that actually have a metatarsal arch support. I would therefore suggest talking to a podiatrist- I probably could have avoided bunion pain that way. No arch, flat feet resulted in improper bone structure in the foot that needed more than just arch support.

[Roger Caffin]

> I'll second the Superfeet recommendation. I know Roger doesn't like them, but they
> are great for my feet. If I don't use them, I tend to get twinges of plantar
> fasciitis when hiking. I also find the deep heel cup helps in keeping my feet
> anchored in teh shoe when going downhill – no toe jamming.
Perhaps I should clarify that a bit.

I don't like all the marketing spin which makes them out to be the ultimate solution. That's just hype aimed at your wallet.

But I DO support the idea that you should experiment with shoe models and widths and so on – AS LONG AS you recognise when something is not working and stop using it! Everyone's feet are different. DON'T expect that what works for someone else will work for you. Yes, that can cost you a few $$ while experimenting, I know, but are your feet worth it?

cheers

[Jennifer Mitol]

Seriously. You say you have no foot or ankle problems now. then for the love of all things holy do NOT change things. Just because your foot is flat doesn't mean it's a bad thing…it's YOUR foot and it's been on YOUR body for a while.

If you have pain you are trying to resolve, well that's one reason to try some inserts if you think that might help. But if you have no pain then just leave well-enough alone.

This is your PT advice for the day.

That'll be $175.

[David Thomas]

Here you go, Jennifer. You can keep the change.

[Dave G]

FWIW, I tried a pair of Merino Superfeet on a half price whim, they were OK but when I landed a little heavily, it felt like my foot was being twisted with an attendant sharp pain.

Dave

[Matt V]

Another option is Sole brand, which are heat moldable. You can put them in the oven or you can also mold them by just wearing them. The latter seems like it will turn out better but take longer. I got a pair (on sale) for my ski boots, and I'm happy with them so far. It's hard to tell if the moldability helps.

I've never used Superfeet, but they seem overpriced for what you get. I guess Sole is just as expensive, but if the moldability works then they would be worth the price to me.

[Kimberly Wersal]

I was thinking the same thing. What problem are you trying to solve with new insoles? If you have never had foot problems, you are lucky– why mess with success?

[D M]

I will second Jennifer, if you are not hurting don't change anything. If you are hurting invest in a podiatrist first, then do as he/she recommends. I speak from years of experience with PF and flat feet. Save yourself a bunch of time and money. Also for those who like the insoles, make sure the heel cup is wide enough, the heel cup in the superfeet models cost me some serious downtime because they were too small, it made my PF worse in the end.

[Gary Dunckel]

Well, to me the Merrell insole IS broke, right outa the box–while being very light, it doesn't provide much cushion at all. So I did hit REI yesterday to see what they have. They have a cool machine that you stand on for 20 seconds, and it records some sort of pressure-sensitive digital image of your arch. Mine is boringly normal.

So the guys brought out several versions of Superfeet insoles that they thought would work for me. They weren't any more comfortable that the Inov-8/Walgreen combo that I was using, and they weighed a bit more. I asked about the carbon insole, but they said they were only for people with little to no arch (the flat foot people?). The pair weighed 2.85 oz., so they are pretty light. So the OP might check them out.

Me, I'm done with this. I'll just stay with the combination I came up with and be a happy guy.

[Don Burton]

I completely agree with Jennifer and others about doing nothing if there are no problems. I work on camera crews in the film industry and I'm usually on my feet about 10-14 hrs a day. I really do mean on my feet that long. I usually wear NB for work. When I buy a new pair, they last about 3 months before getting packed. Until that time my feet feel great. After 3 months, my feet will feel sore at the end of the day until I get new shoes.

The same thing happens with my hiking shoes. They feel great for a short time. I haven't really kept track of mileage when my feet begin to feel sore. Maybe ~100miles. My trips are generally short. 2-5 nights. ~15miles/day. The shoes have a lot of life left in them after 100 miles so I just have sore feet for those trips after that. I guess since my trips are shorter with modest miles, I just kind of deal with it. My feet are not in pain, just sore. They feel fine the next morning until about midway through the next day's hike.

What I'm trying to get out of insoles is to extend the time it takes for them to get "packed." To prevent "my dogs from barking." I want the insoles to last as long as I keep my shoes. ~500miles. Is this impossible?

Thanks

[Daryl and Daryl]

+1 for Jennifer

If it isn't broke don't fix it.

[Larry Swearingen]

I have Flat Feet and never had any real problem until this Spring in New Mexico.
I hiked from Silver City to Lordsburg with the intent to start the CDT on a Section Hike
at the Southern Terminus. By the time I got to Lordsburg I was in real pain in my right foot.
When I got up that morning it felt like I was standing on a lemon under my (non-existant) arch.
It got a little better during the day but when I finally got to pavement the pain switched back to my heel and I hobbled the last few miles to town.
I hung out at the EconoLodge for 5 days hoping it would get better with a few short walks
during the days. I had to go get something to eat didn't I ? I even bought some of those
crappy Dr. Scholl's Gel Inserts. It didn't get any better So I called off the hike and got a
Flight home. Actually 3 flights. I hobbled through the El Paso, Atlanta, Chicago and Fort
Wayne Airports before I made it home after midnight. Man was that foot sore.
Went to my Dr. who referred me to a Podiatrist who confirmed Plantar Fasciitis and sent me
to a good shoe store here in town. Toenges Shoes. They fixed me up with a pair of
Powerstep Pinnacle Orthotics off the shelf. They are pretty stiff up to the front part of the
foot and have a pronounced Heel Cup and raised Arch support. I've always avoided a shoe with
a strong arch because they hurt my feet. I was told not to wear them for more than 3 hours the
first few days and that it would take a few weeks to get used to the orthotic and they were right. It took about 2 weeks but now when I wear them I'm pain free. I'm back up to walking 5 miles per day for 3 or 4 days per week. I even went out yesterday with a 25lb pack and it was fine.

I think these Powersteps will be god for those rocky trails as they add a good bit of hard
bottom to the shoe as protection for the heel and instep. They are a bit heavy though at 2.6 oz. each for my size 13's.
So I'm expecting everthing to be OK when I go back out west in July.

Larry (oldnSlow)

[Charley White]

I love my Superfeet in my Moab Ventilators, mostly for aforementioned heel stabilization. These shoes also packed out quickly for me. Superfeet are way overpriced for what's in them, but not nearly as much as my monthly internet connection, which I bleed month after month without question.

[D M]

Larry had the same problem I had. But be aware that PF is not just a foot problem, it's also a leg/calf muscle issue. That's why I went to a podiatrist that is also a PT for athletes. You must stretch and massage your legs, I found huge knots in my calves, once I learned to stretch and knead those knots out before and after hiking and kept up with regular PT exercises the PF is under control. I use foam rollers at home and carry a racquet ball in the car and sometimes on hikes to roll out the calf muscles and the bottom of my feet. Eventually your feet get stronger, your legs get less knotted from carrying a pack all day and problems flare up less and less. For some reason it's never perfect and I remain vigilant to occasional pain and it's important to not ignore that and resume massage and exercises but for the most part I'm doing well.
I've never been a sedentary person. I was an endurance athlete with over 25,000 miles under me the PF was from a period of overuse and improper footgear. Unfortunately I'm one of those who has a high tolerance for pain and "pushed on through" which is not necessarily a good thing. It's NOT just the insoles, it's the shoes and how your body adapts (or not) to miles and terrain.

[Rick Reno]

Listen to Jennifer.

She's wicked smart.

[Jennifer Mitol]

"Listen to Jennifer.

She's wicked smart."

Now Richard knows what he's talking about!!!

(tee hee…thanks guys….)

[Author]

Posts