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Travel is tough on your feet. It’s especially so if your regular routine doesn’t include much walking.
“We see people get flared up … when they have a really abrupt change in volume,” says Milica McDowell, a Bozeman, Montana-based physical therapist and a vice president at Gait Happens, an educational organization focused on foot and lower-body health. “Suddenly you are walking 10,000 steps a day, or 15,000 steps a day. Your body is going to be like, ‘I’m not adapted to that.’”
Shoe inserts can help keep you stay comfortable, supported, and free from pain when you travel. Some provide arch support, while others focus on cushioning and shock absorption to help reduce the risk of foot pain.
But it’s important to understand that chronic foot pain doesn’t happen overnight. It’s often the result of “chronic degeneration,” explains Sharrona Williams, an orthopedic surgeon with Wilmington Health in Wilmington, North Carolina. “[You] just finally did enough activity to throw it over the threshold of your pain.”
When shopping for the best shoe inserts, consider your needs as well as the shoes you’ll be wearing, whether they’re sneakers, hiking boots, or loafers. It’s also important to be realistic about your current activity level. “Just be honest with where you’re at, where you’re trying to get,” says McDowell. “Make a plan and stick to it.”
She uses a concept called “gap management” to help bridge the difference between your current fitness level and your travel goals, mapping a gradual increase in activity to make sure you and your toes are prepared for the extra steps.
Here are nine best shoe inserts to help keep your feet happy, no matter where your travels take you.
The best shoe inserts
From navigating cobblestone streets to trekking nature trails, the right shoe insert can be a game-changer, easing foot fatigue and keeping you comfortable throughout your travels. Here’s a closer look at our top picks and what makes them stand out.
Best shoe inserts overall: Superfeet All-Purpose Support Insoles
Why we like it: Superfeet insoles are designed with high arches and thick foam, helping to provide full-foot support. A sculpted heel cup helps maximize shock absorption, which may reduce strain on feet and joints, while moisture-wicking material helps keep feet fresh and dry. Available in multiple sizes, these insoles can also be trimmed for a more tailored fit for your favorite boots or shoes.
Keep in mind: Some reviewers note that these shoe insoles squeak when you walk.
Product details: Sizes: 4.5-14 (women); 2.5-17 (men) | Material: Polyester | Colors: 1
Best shoe inserts for walking: Dr. Scholl’s Walk Longer Insoles
Why we like it: According to the brand, these insoles are designed to provide comfort for up to 50 percent longer than regular shoes. Cushy foam helps absorb shock to protect joints, while an odor-neutralizing layer works to keep feet and shoes fresh. These slim, lightweight insoles fit into most walking shoes. It’s a cinch to swap them between pairs of shoes too.
Keep in mind: These insoles may feel stiff at first, so it’s a good idea to wear them a few times before jetting off for your next big adventure. These are one-size-fits-all, so they will need to be trimmed to match your shoe size.
Product details: Sizes: 6-11 (women); 8-14 (men) | Material: NA | Colors: 1
(The best walking shoes for every kind of traveler)
Best shoe inserts for plantar fasciitis: Walk-Hero Plantar Fasciitis Insoles
Why we like it: Walk-Hero insoles are specifically designed to combat plantar fasciitis, a common and often painful condition caused by inflammation along the bottom of the foot. Firm arch support and deep heel cups help stabilize your feet, making these shoe inserts a good option for long days of exploring.
The high-density foam is designed to absorb shock, which can offer relief on uneven surfaces or during extended periods on your feet. Plus, the breathable fabric wicks away moisture and helps control odor, according to the brand—a plus for active travelers.
Keep in mind: These insoles are on the thicker side, which may make them feel snug in some shoes. They come in dedicated sizes, but you may want to trim them for a more customized fit.
Product details: Sizes: 6-14.5 (women); 4-16.5 (men) | Material: Foam, ethylene vinyl acetate, thermoplastic polyurethane | Colors: 7
Best shoe inserts for flat feet: Kelaide Arch Support Insoles
Why we like it: The firm arch support on these insoles are ideal for travelers with flat feet. They’re designed to distribute weight evenly and help reduce strain on arches, providing support for long walks and extended travel days.
The deep, cushioned U-shaped heel cup promotes proper foot alignment, says the manufacturer, while the breathable fabric helps keep feet cool. An anti-slip layer adds stability so you’re not sliding around in your shoes.
Keep in mind: Some reviewers say the arch support feels less pronounced than expected, based on product images.
Product details: Sizes: 6-15.5 (women); 4-13.5 (men) | Material: Ethylene vinyl acetate | Colors: 1
(Love Hoka? Here are the brand’s best walking shoes)
Best shoe inserts for heel pain: Figly Cushions for Heel Pain Relief
Why we like it: Figly’s gel heel cups are designed to cushion and absorb shock. They cradle and mold to the shape of your heel, offering relief from pressure—great for guided walking tours and exploring quaint historic districts.
Available in two sizes (small/medium for women and large for men), they slide easily into most shoes for on-the-go-comfort. We appreciate that these heel cups come with a company guarantee, giving you added confidence to try them out.
Keep in mind: These heel pads may initially feel a tad bulky, so it’s a good idea to break them in before relying on them for a long day on your feet.
Product details: Sizes: 5-11 (women); 7-13 (men) | Material: Silicone, gel | Colors: 1
Best shoe inserts for standing all day: Dr. Scholl’s Work All-Day Superior Comfort Insoles
Why we like this: These insoles provide cushioning and support to help soothe achy feet and legs. The “massaging” gel pads are made to distribute pressure and absorb impact, which may help reduce strain on muscles and joints.
A special odor-resistant technology is a welcome touch, keeping feet fresh and dry—a bonus for sightseeing-heavy itineraries.
Keep in mind: Some reviewers note these insoles are thinner than expected for all-day wear and could use additional cushioning for the front of the foot.
Product details: Sizes: 6-11 (women); 8-14 (men) | Material: NA | Colors: 1
(8 best walking shoes, according to Nat Geo editors)
Best memory foam shoe inserts: Superfeet All-Purpose Memory Foam Support Insoles
Why we like this: Superfeet insoles offer a plush fit made to adapt to the shape of your foot. A supportive heel cup cradles the heel for added stability, while the low arch design and thick cushioning work together to help absorb shock and relieve pressure. These inserts would be a good option for long travel days.
Keep in mind: Some reviewers say these shoe inserts run small and that the heel cup may feel too snug for some. Order a size up for a better fit.
Product details: Sizes: 4.5-14 (women); 2.5-15 (men) | Material: Foam | Colors: 1
Best gel shoe inserts: Airplus Gel Orthotics
Why we like it: These gel insoles are designed to absorb shock and ease foot fatigue. The three-quarter length design stops short of the toes, so they won’t overcrowd the front of your shoes.
Extra cushy impact zones target the heel and ball of the foot for added comfort and protection. A breathable gel footbed helps keep feet cool, dry, and fresh.
Keep in mind: Because these insoles don’t extend to the tips of your toes, they may shift slightly in your shoes. They may not be the best fit for travelers looking for a full-length option.
Product details: Sizes: 5-11 (women); 7-13 (men) | Material: NA | Colors: 2
Best budget shoe inserts: ProFoot Original Miracle Insole
Why we like it: For budget-conscious travelers, the ProFoot Original Miracle Insole offers excellent value. The dual-layer design is made to adapt to your foot’s shape, while foam cushions each step, helping to minimize pressure and impact while walking or standing.
Lightweight and versatile, these one-size-fits-all inserts can be trimmed for a custom fit. They are also easy to transfer between shoes, offering comfort no matter which pair you choose.
Keep in mind: Some reviews mention that these insoles can feel stiff at first, so be sure to break them in before your next walking-intensive adventure.
Product details: Sizes: 6-10 (women); 8-13 (men) | Material: Memory foam | Colors: 1
(Get back on your feet sooner with these recovery shoes)
How we chose the best shoe inserts
To find the best shoe inserts, we evaluated a range of options based on the following key factors:
Third-party reviews: We looked at feedback from reliable online platforms to gauge how well each shoe insert performs in real-world scenarios.
Support: We gave top marks to shoe inserts designed for foot support, stability, and proper foot alignment, even on marathon sightseeing days.
Comfort: Cushioning and shock absorption are non-negotiable. These features are key for keeping feet happy on varied terrain, from dirt trails to cobblestone streets.
Fit: We favored versatile inserts that are easily adjustable, allowing travelers to trim them for a perfect fit across a range of shoe types and sizes.
Performance: Long-lasting comfort and reliable support were critical, especially for shoe inserts designed to endure hours and hours on your feet.
Tips for buying shoe inserts
The best shoe inserts can help travelers make the most of long travel days. When you experience foot pain, “one of the first go-to things is orthotics—an insert to try to support yourself and try to take the hot spots away or distribute the stress to your foot better,” explains Williams. Here’s what to consider when shopping for shoe inserts.
Material
Look for inserts made from durable and breathable materials, such as polyurethane foam and latex foam. These not only cushion your steps, but also help keep your feet—and shoes—fresh and dry.
Type
There are two main types of shoe inserts, says McDowell: Those that provide cushion and those that offer stability. Cushiony or gel-style inserts “absorb some of the shock your body is accepting every time you take a step,” while support inserts “help reduce the workload” on your foot, she says.
Travelers who have foot pain should prioritize cushion, she adds. For travelers feeling back, shoulder, or spine pain after a long period of walking, she suggests supportive inserts.
Length
Full-length inserts provide support across the entire sole, while three-quarter-length options stop short of the toes, preventing crowding in your shoes.
Support
Prioritize arch support and cushioning to reduce pressure on your feet and joints. This can help minimize achy feet and muscles, especially on demanding travel days.
“You can’t change your feet, so the orthotics align you,” Williams explains. “[They] just distributes body weight more evenly through the [foot] structures.”
Comfort
Opt for soft, shock-absorbing features, such as heel cups and cushy gel pads, for all-day comfort on historic streets or rugged trails.
Fit
Ensure the insert nestle snugly inside your shoe. Many options allow for trimming to achieve a custom fit. Don’t forget to break them in before taking a trip for maximum comfort.
Frequently asked questions
What’s the difference between inserts and insoles?
Inserts and insoles are often used interchangeably. Both terms refer to products designed to enhance comfort and support for your feet. Generally, “insoles” provide support and cushioning for the entire foot, while “inserts” may target specific areas of the foot, like the heel or arch.
Do shoe insoles really work?
Yes, shoe insoles can improve comfort and help address common foot issues like heel pain or muscle fatigue. Cushion and shock absorption can make walking or standing for extended periods of time more manageable.
Do shoe inserts make shoes fit better?
Yes, shoe inserts can help refine the fit of your shoes, especially if they feel a bit loose. By filling in extra space and providing extra support, inserts can make your shoes feel more secure, stable, and comfortable.
*Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.
