Evidence that custom insoles help prevent injury & boost performance

If you’re active, whether walking, running, working long hours, or playing sports, you’ve probably wondered how to protect your feet from injury and get the most out of your performance. One solution many people overlook is custom-made insoles (also called foot orthoses). These aren’t just “comfort pads”; they’re medical-grade supports designed to work with your unique foot shape and movement patterns to help prevent injury and improve how your body performs under load.

How Custom Insoles Help the Body

Every step you take generates force through your feet, up through your ankles, knees, hips and spine. When that force isn’t distributed evenly, due to poor alignment, muscle imbalance, or repetitive stress, tissues can become overworked and painful. Custom insoles can help by:

• Redistributing pressure under the foot during stance and movement
• Reducing peak loading and asymmetry that contribute to injury risk
• Improving alignment and muscle activation so movement is more efficient
• Supporting comfort, which can reduce fatigue and encourage better mechanics

That’s the theory, but what does research say?

What the Evidence Shows

Injury Prevention

A systematic review and meta-analysis pooling multiple clinical trials found that well-fitted foot orthoses (which include custom insoles) can significantly reduce overall injury risk and stress fractures in physically active people compared to no orthotic support. Specifically, athletes and military recruits who used orthoses were around 28% less likely to develop an injury overall and 41% less likely to develop lower limb stress fractures than those without orthoses.

Biomechanics and Performance Support

Research comparing walking and running with and without custom insoles shows that custom insoles can redistribute plantar (sole) pressures more evenly, reducing stress on specific areas of the foot during walking. This change in pressure distribution may lower the risk of overloading tissues that often contribute to injuries.

Another study found that runners wearing custom EVA orthotic insoles were able to maintain greater sprint performance over repeated efforts compared to those wearing shoes without orthotics. This suggests that insoles can play a role in sustaining performance during high-intensity activities.

Comfort and Load Management

Although some studies show mixed results when comparing custom to prefabricated insoles (with both improving perceived comfort), comfort itself is important. Comfortable support encourages more natural gait patterns, better shock absorption, and less strain, factors closely linked to lower injury risk and improved performance sustainability.

Summary: Custom Insoles — Preventive and Performance Tools

Custom insoles are more than just comfort aids — they can be a preventive strategy and a performance enhancer when designed and fitted correctly. The evidence suggests that:

• They can reduce the risk of certain injuries, including stress fractures.
• They help evenly distribute plantar pressures, which may reduce tissue stress.
• In some activities, they can support better performance under repetitive load or sprint conditions.
• Comfort improvements can indirectly support better mechanics and reduced fatigue.

Combined with good footwear, appropriate activity progression, and strength & mobility work, custom insoles can be a valuable part of an injury prevention and performance optimisation plan.

General guidance for selecting a custom insole for injury prevention and performance promotion

These are general best-practice guidelines and the most commonly recommended custom insole features. Final prescriptions should always be individualised. We recommend seeking professional advice and guidance where symptoms, medical conditions or complex demands are present.

• Foot demands: Control, efficiency, protection
• Typical shoe style: Sport-specific footwear
• Shoe space required: Low–medium
• Custom insole type: Functional performance
• EVA density: Medium–high
• Insole length: Sport-specific
• Heel cup depth: 20–25mm
• Extensions: EVA
• Middle layer: Optional
• Top cover: EVA or Nora
• Design focus: Performance optimisation

Enquire Here