2026 Best Orthopedic Insoles for Overpronation & Flat Feet

The true 'flat foot' is very rare. In fact, less than 5% of the population has flat feet with no arch present whatsoever.

The majority of us have a normal to low arch. Only 5-10% have a high arch!

Overpronation occurs when we pronate too deep and/or for too long, not giving the foot a chance to 'recover' and supinate.

Whether you have a true flat foot or have a normal arch and suffer from overpronation (like 70% of the population) in both cases your poor walking pattern may contribute to a range of different complaints. Especially with age, poor alignment of the feet will cause very common conditions such as Heel Pain or Knee Pain.

So whether you have sky-high arches or the flattest feet, you want them to be comfortable all day long. You already know that arch support insoles are going to make all the difference, but finding the right ones can be tough. Options seem infinite and it's hard to tell which is going to make your feet feel best. Fear not, we're the light at the end of the long, dark, confusing tunnel.

While most people's feet have a moderate raised arch, creating that drawn-in 'waist' in our footprints, some feet are completely flat to the floor. This occurs when the tendons in your feet aren't working together to create the tension required for supporting that arch. Flat feet, also known as fallen arches, can have numerous causes such as an abnormality that's present from birth, damaged or torn tendons, health conditions like rheumatoid arthritis or even nerve damage. Many people live painlessly with flat feet, but the condition can cause multiple complications.

In order to understand what overpronation is, it’s important to first understand pronation and what it means to pronate. Pronation is a natural bodily foot movement that occurs when you walk or run. Your foot makes contact with the ground at the outside of the heel and then it rolls inward in order to distribute your weight and absorb shock. As the ankles tilt inward, the foot flattens and stretches.

A healthy degree of pronation is necessary but too much pronation can cause issues. With overpronation, the natural movement of pronation is exaggerated and the foot continues to roll at a time when it should be pushing off of the ground. This results in excess weight being transferred to the inner part of the sole of the foot rather than the ball of the foot as should happen.

Overpronation can put stress on ligaments, muscles and tendons and in turn increases the risk of pain, injury and foot issues. Common conditions that can result from overpronation include:

• Plantar fasciitis
• Bunions
• Achilles tendinitis
• Heel spurs
• Sprains
• Shin splints
• Hip, back, and knee pain

Flat feet and overpronation are very closely linked—you can think of them as partners in crime. When you have flat feet, your foot lacks the supportive arch structure it needs to distribute weight evenly. As a result, when you stand or walk, your foot and ankle naturally tend to roll inward to compensate.

This inward rolling motion is overpronation. This connection is why people with flat feet often experience pain not just in their arches but also along the inner side of their foot and ankle. The constant pressure on the big toe and inner ball of the foot can lead to discomfort. PCSsole helps to provide proper support with orthotics that address both concerns.

Your arches are curved for a reason — several reasons, actually. That curve:

• Promotes normal foot movement and locomotion, like walking and running
• Acts as a shock absorber to protect your foot
• Helps distribute your body weight evenly to avoid injuries and damage to bones, joints, tendons, and ligaments

At birth, most of us have flat feet, then develop arches as we grow and become more active during the toddler years. But some kids don’t develop strong foot arches, and unless they get treatment, they’ll continue to have flat feet as adults. Some people have arches as kids, but develop flat feet in adulthood.

Sometimes, adult-acquired flat feet happen because of underlying medical conditions or traumatic injuries that affect the foot’s tendons and ligaments. But lifestyle factors, like being overweight or spending lots of time on your feet, can contribute, too. Without prompt medical care, flat feet can leave you with chronic and worsening pain, as well as significantly increased risks of arthritis and disability.

Loose joints and ligaments in the feet can increase the likelihood of overpronation. When the feet are “loose”, they may allow for excess movement when running and walking. Certain factors can contribute to loose joints and ligaments in the feet, including genetics, pregnancy, excess weight, specific kinds of injuries and certain types of foot deformities.

If you’ve ever felt a nagging pain in your feet, ankles, or even knees after a walk, you might be dealing with overpronation or flat feet. Let's break down what these common terms mean. Overpronation is simply when your foot rolls too far inward as you walk or run. This motion causes your arch to flatten more than it should, putting extra strain on the muscles and ligaments that are supposed to support it. Think of it as your foot’s natural shock absorption system working overtime.

On the other hand, flat feet, also known as fallen arches, is a condition where the arches of your feet are very low or completely gone. When you stand, your entire foot sole touches the ground. Many people have what’s called “flexible” flat feet, which means you can see an arch when you’re sitting, but it disappears as soon as you put weight on it. While not always painful, both conditions can affect your body’s alignment and lead to discomfort over time. Understanding your foot type is the first step toward finding the right support and getting back to moving comfortably.

For mild pain associated with flat feet, you may be able to get relief if you:

1. Switch from high-impact sports like running to low-impact sports like swimming
2. Lose excess weight to limit foot stress and pressure
3. Rest and elevate your feet whenever possible
4. Apply ice to your arches and feet several times each day
5. Take over-the-counter anti-inflammatory and pain medication

For moderate to severe, chronic foot pain associated with flat feet, you need to seek out the expertise of your podiatrist, who may recommend:

1. Custom-fit orthotics and other supportive devices to cushion your feet
2. Stretching and physical therapy to decrease tension and increase flexibility
3. Thermal therapy to reduce swelling and boost circulation
4. Prescription strength anti-inflammatory medication to reduce swelling

In severe cases, surgery may be recommended. Foot surgery for flat feet involves repairing damaged tendons and ligaments to restore normal foot function and enhance mobility.

If you think you overpronate, a gait analysis might be helpful. This can help determine if there are issues with the way you walk and run. If it’s determined that you overpronate, there are several solutions which can help manage the issue and reduce the risk of pain and injury.

Stabilizing shoes, insoles and orthotics are designed to provide additional arch support and help improve stability and alignment in order to balance natural movement and reduce stress on the lower body. Doctors can prescribe custom orthotics. Over-the-counter stabilizing support insoles are also available. 

PCSsole Universal Arch Support Insoles help boost stability and balance, improve ankle alignment and provide arch support in order to reduce the ability to overpronate and as a result, better distribute weight. The insoles include a shock-absorbing heel cup to help minimize stress on the legs.

Tape and braces can provide support and stability for the ankles in order to reduce pronation.

Icing and NSAIDS (nonsteroidal anti-inflammatory drugs) can reduce inflammation and pain associated with overpronation.

Physical therapy can help minimize the effects of overpronation, reducing pain and the risk of injury.

Supportive arch support insoles dramatically increase foot comfort and improve sports performance. By preventing overpronation, they reduce foot fatigue, alleviate or prevent plantar fasciitis, and increase stride length.

For maximum benefit, an insole must fit well and be durable enough to maintain its shape, even after hard use. The best arch support insoles are the ones that offer firm support and a perfect fit. When shopping for insoles, note that the best insoles will include these 4 features:

• Strong Support – Soft foam insoles that deflect easily beneath your feet will not provide long-term comfort. At the same time, the arch support insole must flex like a spring to work in concert with the foot. You should be able to flex the arch, but not easily.
• A Flawless Fit - A great fit unlocks the benefits of strong support. Look for insoles with multiple options for arch heights. If insoles don't feature different arch heights, they're probably too soft to give life changing support.
• Durability – Cheap pharmacy insoles will last a few months. Better quality insoles usually last 6-12 months. The PCSsole Orthopedic insole is designed for the long haul. The molded arch supports are unconditionally guaranteed.
• Compatibility With All Your Footwear – Athletic shoes with full-length removable inserts will take one style of insole. Dress shoes without removable inserts will take another. Many insole brands make different insoles to accommodate the footwear in your closet. The PCSsole Orthopedic insole allows you to easily swap top covers on a set of arch supports.

The best way to get a great fit is to try arch support insoles with a variety of contours and configurations. Invest a few days to ensure that you have the best insoles for your arch height. Your feet will thank you.

PCSsole arch support insoles have been developed and refined over the span of 20 years to be the industry leaders in supportive insoles. Our signature supportive shape includes density-mapped arch support that flexes with your foot's natural motion to act as a dynamic second skin that gives you all the support you need while being accommodative to your feet. It also includes a deep heel cup to cradle your heel's natural cushioning under the bone and prevent lateral movement that can interfere with neutral alignment. The result is supportive insoles that are loved and trusted by millions of happy customers.

Our customers say it best.

"I have extremely flat feet and pronation, which causes foot pain, knee pain and especially lower back pain. I found PCSsole about 5 years ago and have remained a loyal customer because I DON’T LIVE IN PAIN ANYMORE! I simply will not put shoes on my feet without a pair of these footbeds in them." - user testimonial

We have thousands of glowing reviews. Read more here.