Quick answer Footwear inserts are removable liners that sit under your foot inside a shoe. Plantar inserts support the underside of the foot (the "plantar" surface), which includes the heel, arch and ball of the foot. The right pair adds cushioning, support and moisture control so the soles of your feet take less strain through the day. •        Choose by need: cushioning, arch and heel support, odour and moisture control, or a warmer winter fit. •        Remove the shoe's original insole, trim the new one to match, and break it in gradually. •        Inserts support comfort. They do not diagnose or treat medical conditions, so see a healthcare professional if pain persists.

 

If your feet ache by mid-afternoon, or the soles of your feet burn after a long shift, the problem is often not your feet. It is what is underneath them. Most shoes ship with a thin, flat liner that gives little support and flattens quickly. Swapping it for a well-chosen insert is one of the simplest upgrades you can make to a pair of shoes.

This guide explains how footwear inserts and plantar inserts work, how to match one to your foot and your shoes, and how to fit and care for them. We have been making shoe care and comfort products in Canada for more than 130 years, so we have kept the advice practical and honest about what inserts can and cannot do.

What are footwear inserts, and what do they do for your foot soles?

A footwear insert (also called an insole) is a removable layer that goes inside your shoe, under the sole of your foot. It changes three things: how much cushioning you feel with each step, how much support your arch and heel get, and how well the inside of the shoe handles moisture.

Your foot soles take the full load of your body weight with every step. The heel absorbs impact, the arch acts like a spring, and the ball of the foot pushes off the ground. When a shoe's built-in liner is too thin, worn out, or the wrong shape for your foot, those areas can end up doing more work than they should. A good insert spreads that pressure more evenly and adds a layer of comfort between your foot and the shoe.

Insoles, inserts and plantar inserts: what is the difference?

These terms overlap, and shoppers use them interchangeably. Here is how they are usually understood:

Term	What it means	Best for
Insole	A full-length liner that replaces the shoe's original footbed.	Overall comfort, cushioning, and a fresher feel in everyday shoes.
Footwear insert	The broad term for anything you add inside a shoe: full insoles, heel cups, ball-of-foot pads and more.	Targeting one area, or adding a bit of extra fit.
Plantar insert	An insert designed around the plantar surface of the foot, with heel and arch support in mind.	Heel and arch strain, or long hours on your feet.
Custom orthotic	A device made for one person's feet, usually after an assessment by a professional.	Specific diagnosed foot conditions.

 

Ready-to-wear inserts like the ones in our insoles collection suit most everyday needs. A custom orthotic is a different product, made after an assessment, and is worth asking a professional about if your needs are specific.

Signs you may benefit from footwear inserts

You do not need a diagnosis to want more comfort in your shoes. These are common reasons people reach for inserts:

•        Aching or tired feet at the end of the day, especially if you stand or walk on hard floors.

•        A sore heel, or pain along the arch when you take your first steps in the morning.

•        Pressure or burning under the ball of the foot, common in dress shoes and heels.

•        Shoes that feel loose, slide around, or rub at the heel.

•        Feet that sweat heavily, or shoes that hold odour.

•        Shoes that look fine on the outside but feel flat and worn inside.

How to choose the right footwear inserts

Start with the problem you want to solve, then match the insert to it. Thicker is not always better. An insert that is too bulky can crowd your foot or push your heel out of the shoe.

What you need	What to look for	Walter's option
Heel and arch support	Firm cushioning with a shaped heel and arch.	Kinetikore Plantar Fasciitis Insoles
Shock absorption	Gel cushioning under the heel or full length.	Kinetikore Gel Insole or Kinetikore Gel Heel Cup
All-day standing comfort	Memory foam that eases pressure and can be trimmed to fit.	Anti Fatigue Insole
Breathable everyday comfort	A soft, moisture-absorbing top layer.	Comfort Insole
Freshness and odour control	Scented, moisture-absorbing foam that is easy to swap out.	Fresh Feet Insole
Premium feel in leather shoes	Natural leather top that suits dress shoes and loafers.	Leather Insole
Cold-weather boots	A cushioned layer for winter footwear.	Winter Insole

 

Match the insert to your foot type

Flat or low arches. Look for inserts with a supportive arch shape and a cushioned heel. Very soft, flat foam can feel comfortable at first but may give little support.

High arches. Feet with high arches often carry more weight through the heel and ball of the foot, so cushioning and shock absorption matter. Gel and memory foam options are a good place to start.

Average arches. Most people fall here and can choose based on comfort, shoe type and how long they are on their feet.

Not sure of your foot type? A simple check is to look at your wet footprint on a dry surface. A print that shows almost the whole foot suggests a low arch, while a print with a deep curve on the inside suggests a high one. If you are still unsure, a podiatrist or physiotherapist can tell you for certain.

Match the insert to your shoes

•        Sneakers and athletic shoes: cushioned or gel options that absorb impact. Browse our Performance Insoles.

•        Dress shoes and loafers: slim profiles such as the Leather Insole or Comfort Insole, so the shoe still fits well.

•        Work boots and winter boots: cushioned, durable options like the Anti Fatigue Insole or Winter Insole.

•        Everyday shoes: see our Everyday Insoles for a range of simple upgrades.

Our top picks for sore foot soles

Kinetikore Plantar Fasciitis Insoles: for heel and arch strain

If your main complaint is heel or arch discomfort, start here. The Kinetikore Plantar Fasciitis Insoles are cushioned support insoles made for foot pain relief and all-day comfort. They are our most supportive full-length option.

Kinetikore Gel Insole: for shock absorption

The Kinetikore Gel Insole uses breathable honeycomb gel cushioning with arch and heel support. It is a good match for people who walk a lot or spend the day on hard surfaces.

Kinetikore Gel Heel Cup: for targeted heel cushioning

If only your heel bothers you, the Kinetikore Gel Heel Cup adds a shock-absorbing cushion without replacing the whole footbed. It can be used in athletic and dress shoes.

Anti Fatigue Insole: for long days on your feet

Built with memory foam and odour control, the Anti Fatigue Insole is designed to be trimmed to fit. It suits work shoes, boots and sneakers.

Comfort Insole: for everyday breathable comfort

The Comfort Insole has a cotton terry top layer over a foam cushion, with anti-microbial protection. It is an easy, affordable upgrade for daily shoes.

Fresh Feet Insole: for freshness

Fresh Feet is a pack of scented foam insoles with an anti-slip bottom and moisture-absorbing comfort. Because they come in a multi-pack, they are handy for rotating through several pairs of shoes.

Leather Insole and Winter Insole: for dress shoes and boots

The Leather Insole is made from vegetable-tanned sheepskin with breathable perforations and foam cushioning, a natural choice for leather shoes. For cold-weather footwear, the Winter Insole adds a cushioned layer inside your boots.

Shoe Comfort Kit: for small fit problems

If your shoes slip, rub or pinch, the Shoe Comfort Kit bundles foam heel cushions, gel ball-of-foot support and anti-slip sole grip pads. You can browse more targeted options in our shoe inserts and heel cushions collection.

How to fit footwear inserts properly

Even the best insert will feel wrong if it is fitted badly. Follow these steps:

1.     Remove the original insole. Most shoes have a removable liner. Take it out so the new insert sits flat and your foot does not sit too high.

2.     Use the old insole as a template. Place it on top of the new insert and trace around it if the insert needs trimming.

3.     Trim a little at a time. Cut just outside the line, test the fit, and trim again. You can always remove more, but you cannot add it back.

4.     Check the fit with your foot in. Your heel should sit at the back of the shoe and your toes should have room to move.

5.     Break them in gradually. Wear new inserts for an hour or two on the first day and build up over a week. Your feet need time to adjust.

If you feel new pain, pinching or numbness, stop using the insert and try a different type or thickness.

How to care for inserts and stop odour

Inserts sit in a warm, closed space, so they need a little care. Rotate between pairs of shoes so each can dry fully for a day. Take the insoles out overnight to air them. A spritz of Walter's Shoe Freshener helps neutralize odours in shoes and boots. Many people replace their inserts every 6 to 12 months, and sooner with heavy daily use. Replace them when the cushioning feels flat, the top layer is worn through, or the support has faded.

Do not forget the shoes themselves. Clean shoes last longer and smell fresher, and our shoe cleaning kits make the job simple. For more tips, visit the Walter's Shoe Care blog.

When to see a healthcare professional

Footwear inserts are for comfort and support. They are not a treatment for a medical condition. Speak to a doctor, podiatrist or physiotherapist if:

•        Pain lasts more than a couple of weeks or keeps getting worse.

•        You have swelling, redness, numbness or tingling in your feet.

•        You have diabetes or circulation problems and are choosing footwear or inserts.

•        Pain started after an injury.

A professional can work out what is causing the problem and tell you whether an off-the-shelf insert or a custom orthotic makes sense.

Frequently asked questions about footwear inserts and plantar inserts

What are plantar inserts?

Plantar inserts are shoe inserts designed to support the underside (plantar surface) of the foot. They typically focus on the heel and arch, and add cushioning to reduce strain on the soles of your feet during walking and standing.

Do footwear inserts really help sore foot soles?

For many people, yes. Inserts add cushioning and support that a thin factory liner does not, which can make shoes more comfortable through the day. Results vary from person to person, and inserts are not a substitute for medical advice if pain is ongoing.

Are insoles and inserts the same thing?

Not exactly. An insole is a full-length liner that replaces the shoe's footbed. "Insert" is a broader word that also covers heel cups, ball-of-foot cushions and other add-ins. In everyday shopping, the terms are often used interchangeably.

How do I know which insert I need?

Start with the main problem. Heel or arch discomfort points to a supportive insole like the Kinetikore Plantar Fasciitis Insoles. Impact and fatigue point to gel or memory foam. Odour and moisture point to a fresh, breathable insole. Also consider your shoe type and how much room the shoe has.

Can I put inserts in any shoe?

Most shoes with a removable liner can take an insert. Remove the original insole first so you do not lose too much room. Very tight or low-volume shoes, such as some dress shoes, work best with slim options like the Leather Insole or Comfort Insole.

Are gel or foam inserts better?

It depends on what you need. Gel is known for shock absorption and pressure relief, which suits people who walk a lot or stand on hard floors. Foam is generally lighter and can feel softer and more breathable. Memory foam moulds to your foot and is popular for long days on your feet.

How long do footwear inserts last?

Many last about 6 to 12 months, but it depends on how often you wear them and how active you are. Replace them when they feel flat, look worn or no longer support your foot the way they used to.

Can inserts cure plantar fasciitis?

No. Inserts can add support and cushioning that many people find helpful, but they do not cure the condition. If you think you have plantar fasciitis, see a healthcare professional for advice on treatment and recovery.

Why do my feet hurt with new insoles?

It can take time to get used to new support. Wear them for short periods at first and build up over a week. If discomfort continues, the insert may be the wrong type or thickness for your foot or shoe, so try another option or ask a professional.

How do I stop my insoles from smelling?

Let shoes dry for a full day between wears, take the insoles out overnight, and use a deodorizer such as Walter's Shoe Freshener. Insoles with moisture-absorbing tops, like the Comfort Insole and Fresh Feet, also help.

The bottom line

The soles of your feet carry you through every day, and the right footwear insert can make that easier. Start with what bothers you most, match the insert to your foot and your shoes, fit it carefully, and give your feet time to adjust. If pain persists, get advice from a professional.

Ready to upgrade your shoes? Explore the full Walter's insoles and inserts collection, with cushioned, supportive and fresh-feel options for every pair, and get free shipping across Canada on orders over $45.