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Sore feet and feet numbness, excessive pressure, and inflamed feet balls – do these problems sound familiar to you? I spent days researching this topic and finding solutions.
One of the possible solutions is to use one of these cycling insoles for flat, normal, and high arch feet.
I consulted this topic with a professional bike fitter, insole brands, and a pro cyclist to help you finally experience a comfortable, pain-free ride.
Continue reading to find out how to choose cycling insoles for your foot type and learn more possible solutions to the above-mentioned problems.
KEY TAKEAWAY
According to Steve Hogg, a bike fitter with 30+ years of experience, 97 to 98% of cyclists need cycling insoles. Once I started using the right ones, my ride comfort skyrocketed. However, don’t forget that you should also adjust your seating position on the bike, as this also contributes to your riding comfort.
Remember to choose insoles based on your arch type. For example, Superfeet carbon insoles are suitable for medium arch feet. There are also adjustable insoles, like the G8 Performance Pro, but they are expensive.
Table of Contents
- Do you Need Cycling Insoles?
- How to Choose the Best Cycling Insoles?
- What Are the Best Cycling Insoles?
- My Verdict
- Cycling Insoles FAQ
DISCLAIMER: This article does not provide medical advice. I wrote it for people who want to solve their cycling problems on their own. It’s based on in-depth research and multiple reputable sources. However, I recommend consulting cycling insoles with a professional bike fitter or your orthopedist to maximize the effects or even prevent injuries caused by wrong insoles for your feet.
Do you Need Cycling Insoles?
According to Steve Hogg, a bike fitter with 30+ years of experience, 97 to 98% of cyclists need cycling insoles. And it doesn’t matter if they have over-pronated feet, medium, or high arches.
However, cycling shoe insoles are not self-saving. You should not forget that the basis for a comfortable ride lies in a correct bike fit. Ensure you have the correct bike size, saddle height, saddle type, cleats position, etc.
If you experience any of the following problems during long rides, and you are confident in your bike fit, cycling insoles may help you with the following:
- Excessive pressure
- Inflamed feet balls (metatarsalgia)
- Sore feet and feet numbness
- Efficiency losses
- Prevent injuries caused by postural imbalance
- Feet stability
Sources: sidas.com, fahrenheitperformance.com, bikefit.com
If you experience foot numbness, watch the following video where professional bike fitter Neill Stanbury explains its two main causes:
- The first cause is what is happening inside the shoe (shoe width, insole, socks, etc.).
- The second cause is happening outside of the shoe (correct saddle height, type of saddle and position, cleats position, etc.).
In the video, you also learn three 3 ways to get rid of foot numbness.
How to Choose the Best Cycling Insoles?
Choosing the right insoles depends mainly on what arch support your feet need. If you buy cycling insoles on your own, you may also consider insole adjustability, durability, and other features.
Arch Support
There are 3 basic foot arch types (see the picture below). However, every individual has a slightly different arch height, so bike fitters have to be more creative when solving their customers’ problems.
The insoles available on the market differ mainly in their support for your feet. Most manufacturers use their own scale (e.g., low, medium, high).
Unfortunately, this scale is not unified, so one brand’s medium support insoles may provide different support than the other brand’s medium insoles.
Some insoles, like G8 Performance Pro, allow you to adjust the arch support but are usually more expensive.
Arch Type Test: What Arch Type Do You Have?
If you don’t know what foot type you have, take this simple foot arch test:
- Put your foot into a shallow pan with a thin layer of water.
- Step onto a cardboard box, heavy paper, or any other flat surface where you can see your foot imprint.
- Repeat this with your other foot and compare your imprints with the picture below.
Based on these results, you can choose the insole with the correct amount of support.
| Arch Type | Support Needed |
|---|---|
| Low Arch | Low Support |
| Normal Arch | Medium Support |
| High Arch | High Support |
Feet arch types and the support they need
Adjustability
Only some cycling inserts will allow you to adjust the arch support. Most insoles are mass-produced for one of the 3 feet types of arch height (learn more). G8 Performance Pro insoles are a good example of adjustable insoles.
If you have narrow road cycling or mountain bike shoes, you may want to trim the insoles to fit your shoes. Fortunately, most insoles on the market are made of easily cut materials.
Are Custom Insoles Better Than Prefabricated Insoles?
Custom shoe insoles (orthotics) are expensive. They can cost you between $200 to $800. Are they worth the difference? Well, probably not…
According to this study, it does not seem the custom insoles were better than prefabricated, off-the-shelf insoles. Several other studies also confirmed this conclusion, and this study also showed that off-shelf insoles were as effective as custom insoles.
However, according to Dr. James Ioli, custom orthotics are a must-have for people with complex foot disorders, poor circulation, diabetes who have a loss of feeling in their feet, or severe foot deformities caused by arthritis.
This being said, if you don’t have any complex health issues with your feet, you should be fine with prefabricated shelf insoles or customizable insoles.
Durability
Determining how long your new insoles will last is difficult because it depends on many factors. You often have to rely on reviews from other customers or your feeling.
When you remove the cycling insoles from the shoe and see they are damaged, it is probably a good time to replace them.
Also, if the insoles start to feel uncomfortable, check their condition and replace them eventually.
Here are a few recommended brands that produce quality cycling insoles:
- G8 Performance
- IceBug
- Sidas
- Sof Soles
- Specialized
- Superfeet
Other Features
When choosing insoles for your cycling shoes, you should also consider the following features:
- Thickness – if you have cycling shoes with a lot of space in the toe room, you can use thicker insoles. But, if the toe room is tight, make sure to get thinner insoles (about 2mm on the forefoot) to avoid squeezing your feet, which can cause numbness.
- Material & breathability – most sports insoles are made of odor-proof materials that can take away sweat. These features are a must-have for summer cycling. Avoid buying too warm insoles to prevent excessive sweating.
- Heat-moldability – these insoles can be molded to your feet. They are more expensive than standard insoles and require going through the molding process.
What Are the Best Cycling Insoles?
The best cycling insoles are those that fit your feet type. You can determine whether you have relatively flat, normal, or high arches by a simpletest at home(or a consultation with an orthopedist). Then, you should look for appropriate insoles that provide you with the necessary foot support. Finally, look for trimmable insoles so you can eventually trim them for your cycling shoes.
Skip to the comparison table…
Icebug Slim Low and Fat High Cushion Support Insole
Main Features
- Arch support: Low – High
- Low or high cushion
- Forefoot thickness:
- Low Cushion: 2mm
- High Cushion: 2mm
- Trimmable: Yes
- Heat-moldable: No
Icebug is a well-known manufacturer of shoes and shoe insoles. The Icebug Slim and Fat High cushion insoles are their most popular models.
You can choose from low and high cushions. The difference is that the slim cushion is around 5 mm thick at the heel and 2 mm at the forefoot. The high cushion insole is 7 mm thick at the heel and 5 mm at the forefoot. This thicker profile includes a temperature-reactive layer that subtly molds to your foot.
Of course, both insoles provide sufficient arch support – you can choose from low, medium, and high support. This makes them perfect for people with flat feet, normal feet, or even high arch feet. And you can also trim them when needed.
The slim insole is better for cycling shoes with less space in the toe box and the thick ones with more space in the toe box.
Do you need a pair of new cycling shoes? Check these selections of the best road cycling shoes or best mountain bike shoes.
Superfeet Insole
Main Features
- Arch support: Superfeet has a unique approach (more about it below)
- Great power transfer
- Forefoot thickness: 2mm
- Carbon Hockey Pro: 3mm
- Carbon: 2.75mm
- Blue: 3.35mm
- Trimmable: Yes
- Heat-moldable: No
Superfeet insoles are not designed with a specific arch height in mind. They are designed with joints of the rearfoot as the focus point. This means the insole can help the power distribution from the start of the movement, improve the overall power transfer, and avoid internal knee rotation or discomfort in your hips and lower back.
Superfeet’s offer is pretty wide, and it may be complicated to find the right ones, so I contacted their customer support team to recommend their best insoles for cycling.
They recommend the following three:
- Carbon Pro Hockey (ignore the name) insoles fit well in cycling shoes thanks to their low-volume fit. They also have a narrow heel, a carbon cap, and an elevated heel-to-toe profile perfect for power transfer. They are ideal for performance-oriented riders and narrow cycling shoes.
- Carbon insoles share similar features as Carbon Pro hockey. The difference is that they have a wider forefoot and a deeper heel cup, making them suitable for wider feet and wide cycling shoes.
- Blue insoles have more volume and softer top sheets, providing you with better comfort rather than performance. They are popular among mountain bikers.
Sof Sole ATHLETE Insoles
Main Features
- Arch support: Medium
- Moisture-wicking treatment
- Forefoot thickness: n/a
- Trimmable: Yes
- Heat-moldable: No
These are some of the most affordable insoles in this selection. Yet, this doesn’t mean they are bad! They provide an excellent price-value ratio and are known for their great durability.
Sof Sole ATHLETE insoles include gel pads in the heel and forefoot to increase your comfort while they are not too bulky. They are 4mm thick at the forefoot. This makes them perfect for cycling shoes with more space in the toe box.
Thanks to the moisture-wicking treatment that removes the sweat, your feet will stay dry even during high intensities or hot weather.
The only downside of these insoles is that they are only available in medium arch support. This means they are ideal for people with normal arches, and people with flat or high arches should look elsewhere.
Sidas Activ’ Insoles
Main Features
- Arch support: Low – Medium – High
- Low profile
- Forefoot thickness: 2mm
- Trimmable: Yes
- Heat-moldable: No
Sidas insoles are available for people with all arch types. So, if you have flat, normal, or high arches, you can choose the arch support you need.
They are made from lightweight, breathable material that keeps your feet dry even during hot weather. This is great for summer bike rides when our feet tend to sweat a lot more.
These insoles increase your comfort thanks to heel pads and a non-slip design that prevents burning sensations and blisters.
The low profile makes them ideal for shoes with limited vertical space in the toe box. And, of course, you can trim them when needed so they will fit your cycling shoes perfectly.
Oboz O FIT
Main Features
- Arch support: Medium
- Forefoot thickness: n/a
- Trimmable: Yes
- Heat-moldable: No
Oboz O FIT are popular cycling insoles among people with normal arches because they provide medium arch support.
Their heel cups help to stabilize your feet and improve the natural cushioning to improve your comfort.
The upper layer is made of odor-control material. This is great news for people who sweat a lot.
Oboz One More Tree program is also worth mentioning. They plant one tree for every pair of insoles, so if you care about our environment, you can support it this way.
G8 Performance Pro Series 2620
Main Features
- Arch support: 5 arch pieces (from low to high)
- Highly customizable
- Thin, lightweight, and breathable
- Actively exercise your feet
- Forefoot thickness: 3mm
- Trimmable: Yes
- Heat-moldable: No
If you are highly demanding and looking for insoles that you can customize, the G8 Performance Pro Series 2620 insoles are right for you.
They come with 5 arch pieces that you can arrange in 11 positions. This customization makes them the go-to insoles for many professional bike fitters because they can adjust them for different arch types.
The customizability doesn’t stop here, though. You can move the inserts laterally and fore and aft based on the unique shape of your feet.
In addition, these insoles actively exercise your feet, leading to strengthening them.
The insoles include chambers for better airflow, so your feet won’t sweat as much. They also increase blood flow in your feet and reduce hotspots.
Their main downside is a higher price. But I believe it can be easily justified by the added comfort you will get.
…or read my entire G8 Performance insoles review.
| Insole | Arch support | Trimmable | Heat-moldable | Thickness* | Buy |
|---|---|---|---|---|---|
| Icebug Slim Low Cushion Support Insole | Low | Yes | No | 2mm | CheckPrice |
| Icebug Fat High Cushion Support Insole | High | Yes | No | 5mm | Check Price |
| Superfeet Carbon Hockey Pro | - | Yes | No | 3mm | Check Price |
| Superfeet Carbon | - | Yes | No | 2.75mm | Check Price |
| Superfeet Blue | - | Yes | No | 3.35mm | Check Price |
| Sof Sole ATHLETE (men) | Medium | Yes | No | n/a | Check Price |
| Sof Sole ATHLETE (women) | Medium | Yes | No | n/a | Check Price |
| Sidas Activ’ Insoles | Low | Yes | No | 2mm | Check Price |
| Sidas Activ’ Insoles | Medium | Yes | No | 2mm | Check Price |
| Sidas Activ’ Insoles | High | Yes | No | 2mm | Check Price |
| Oboz O FIT | Medium | Yes | No | n/a | Check Price |
| G8 Performance Pro Series 2620 | Adjustable | Yes | No | 3 mm | Check Price |
List of the best insoles for cycling shoes with info about the arch support, trim ability, heat-moldability, and thickness.
*Forefoot thickness
My Verdict
Insoles for your cycling shoes are important. Some professional bike fitters even claim that up to 98% of cyclists need them.
They will help improve your comfort and prevent injuries caused by the shoe’s wrong foot position.
Although I recommend consulting the used insoles with an experienced bike fitter or your orthopedist, you can try fixing your feet’ discomfort on your own.
First, find out what feet type you have (try this arch-type test). Once you are done, you can buy insoles from this selection of the best cycling insoles on the market.
If you try insoles and still won’t get the desired comfort, try a bike fit from an experienced bike fitter in your area. The problem may not be with your shoes or feet but with other things like the wrong saddle height, type, bike geometry, etc.
Cycling Insoles FAQ
Why should you use cycling insoles?
There are 2 main reasons for buying cycling insoles – comfort &injury prevention.
For most of us, multi-hour bike rides are not very comfortable. If you don’t have a good bike fit, you may experience multiple body parts’ pain, including feet. Cycling insoles may improve your comfort significantly. If you choose insoles with the right arch support, the pressure will be spread across a large foot area, and you won’t experience as much discomfort.
If you are a really enthusiastic cyclist who spends tens of hours a month on a bike, it does not pay to ignore these small discomforts. They can only grow into injuries. According to Chris Froome, four-time winner of the Tour de France (and other Grand Tours), these problems will only escalate if you ignore them. They gonna make you not want to ride your bike.
Are stock ‘paper’ insoles helpful?
They are not. According to James Thomas, a professional bike fitter from Richmond (the UK), the stock ‘paper’ cycling shoe insoles that come with cycling shoes usually don’t provide sufficient arch support for most riders. They are close to being useless.
If you ride your bike a lot, don’t try saving a few dozen bucks on insoles. The additional comfort and the prevention of injuries are priceless.
How long should cycling insoles last?
Determining how long your new insoles will last is difficult because it depends on many factors. You often have to rely on reviews from other customers or your feelings.
When you remove the cycling insoles from the shoe and see they are damaged, it is probably a good time to replace them. Also, if the insoles start to feel uncomfortable, check their condition and replace them eventually.
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This post is regularly updated to provide the most up-to-date product tips. If you find a product that is not up to date, please, contact me.
