Insoles for the Forefoot

[Ben H.]

Let’s talk about insoles….

I recently re-soled a pair of shoes at an REI event.  I figured I should replace the insoles as well, so went into REI.  I’ve heard a lot of good things here about off-the-shelf replacement insoles from REI.  I pulled out my old insole and it was worn through at the forefoot and looked fine at the heel (all of my insoles on every pair of shoes I’ve ever worn look like this).  I then looked at all of the insoles REI was selling and they all had these big elaborate cups around the heel sometimes extending through the instep.  This didn’t seem to be at all what I needed.

Am I missing something?  Do I walk and put pressure on my shoes different than the common person (or common person looking for aftermarket insoles)?  Do people usually hit pretty hard with their heel when they walk?  Or is there some magic mojo happening at my heel that these insoles will alleviate even though my current insoles don’t seem to wear there?

I guess I should just replace my insoles with cheap Dr. Sholes type insoles.  They don’t have anything extra at the heel and are as thick or thicker in the forefoot as the $50 insoles at REI… Does anyone else have any suggestions?

[DS]

Ben,

You ask good questions. The answer depends on the shape of your foot and the volume of your footwear. Common issues with excessive wear under the forefoot can be attributed to footwear that doesnt match the shape of your foot well in addition to incorrect underfoot support.

Most footweear issues can be all together avoided by choosing a shoe for your application that best mimics the size and shape of your foot to begin with. Having said that, feven correctly matched footwear will pack out as it breaks in and the volume can change. After market footbeds can resolve most issues but with all the products out there you need to be able to choose the right footbed based on thickness and degrees of heel and arch support.

If you tell me more about your specific issues I might be able to help you narrow it down a bit. Yes, after market footbeds are not cheap but the results and benefits are well worth the money in terms of gained stability and reduction of stress to your feet!

[Ben H.]

I don’t really have an issue… this is just the way my shoes fail.  I get reduced absorption in the forefoot and the balls of my feet start to hurt.  When I take out the insoles they are usually almost worn through in the forefoot.

I have a wide, flat foot with a large foot volume, so I don’t necessarily have a lot of room to add cushioning.  Also, corresponding to the insole wear is sole wear, so I usually just end up getting a new pair of shoes even though the pair I have looks to be in decent shape in the uppers.  In this case I was able to get the soles of the shoe replaced fairly cheaply so I am revisiting the insoles to try and extend the shoe’s life somewhat.

I am a pretty big guy so I put a lot of pressure on my shoes.  I don’t walk around on my toes like you see some people do.  My heel does strike the ground (based on grip wear), but I take my shoe wear (mostly in the forefoot) to mean I put most of my pressure on the balls of my feet.  I don’t wear barefoot shoes (not enough cushioning) but I am beginning to believe I walk like I do.

[Art …]

the theory behind the dramatically shaped heal cups you mentioned is that the heal cup shapes the soft tissue of your heal in such a way that the body provides its own cushion (the soft tissue that is shaped) when landing on your heal.

if you don’t need or desire this cushioning then don’t get this kind of insert.

[DS]

As a boot fit specialist, I see this quite often. What you want to accomplish is getting your feet in subtalur neutral. In your case a low volume footbed with a varus wedge might give you the calcanius support you need without effecting footwear volume.

You might also consider a zero drop platform with minor entry and exit rocker. Altra and Salomon make a great trail shoe for high volume feet but you need to start with underfoot support. See if you can find a certified boot fitter or CPED in your area.

This is the easiest and least expesive way to get your body in alignment and correct your gate. Best of luck and feel free to reach out any time!

[Ben H.]

…if you don’t need or desire this cushioning then don’t get this kind of insert.

Art, do you know of any quality aftermarket inserts that don’t have any cup?  I was surprised when I went to REI and they had an entire rack of inserts but nothing without a heel cup.

…get your body in alignment and correct your gate.

DS, I don’t want to sound combatant, but I am trying to understand why you think I need calcaneus support, why you think my body is not in alignment, and why you think I need to correct my gate? I’m trying to understand what in my responses have anything to do with that stuff?

[ben .]

ortholite sells something called the ‘fusion‘ that looks to be a pretty standard, flat insole. worth a shot?

[DS]

Ben,

Stabalizing the calcaneus reduces metatarsal and phalange elongation. In this subtalur neutral position your knees and hips are more in alignment. The result is less impact on your joints and feet and thus less wear on your footwear…

[Author]

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