Hand sliding an insole into a shoe

How Do You Keep Your Insoles from Sliding in Your Shoes?

by Mark Paigen 7 minute read

Do your insoles move around inside your shoes?  Insoles sliding inside your shoes is annoying, uncomfortable, and can negatively affect your athletic performance.  This blog explores effective ways to prevent insoles from sliding around in your shoes so you can feel confident in your footwear.

The Basics (TL;DR)---

  • Properly sized insoles are essential if you want to keep insoles in place.
  • Insoles that are too thin, flimsy, or worn out tend to slip more.
  • Excessive moisture inside shoes can cause insoles to slide.
  • Choosing insoles that match your shoe size and shape is crucial for stability.
  • Double-sided tape, glue, and Velcro pads can all help insoles stay put.

What You Need To Know---

It’s important to ensure that your insoles don't slide around inside your shoes and cause discomfort or hinder your athletic activities.  Properly fitting shoes combined with sturdy, appropriately sized insoles is the most effective way to prevent insoles from sliding.  If you need to stop your thin, flimsy, or old insoles from moving around inside your show, we suggest using double-sided tape, glue, or adhesive velcro pads.  We recommend avoiding other methods, such as thumbtacks, given the potential safety hazards.  Stay tuned to find out how you can keep your insoles steady, so you can focus on the path ahead.

Ready to skip the tapes, glues, and Velcro pads from the beginning?  Shop our full line of well-fitted, sturdy insoles:

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Table of Contents


Why Insoles Slide and Why It Matters

Common Reasons why Insole Slide

  • Not the Right Size. If insoles are too big or too small for your shoes, they'll bunch up or slide around.
  • Thin or Flimsy Material. Insoles constructed from thin, flimsy materials wrinkle easily and often do not stay in place very well.
  • Worn-Out Insoles. Old insoles often lose their shape and grip, leading to sliding.
  • Moisture Inside Shoes. Wet insoles or shoes can get slippery, making insoles slide.

Problems Caused by Sliding Insoles. Insoles that move can be annoying and uncomfortable. They can cause blisters, make your feet sore, and affect how you walk or run.

The Importance of Stable Insoles. Stable insoles are key for comfort, especially when you're active or playing sports. They help keep your feet in the right position, improving how you move and perform.

Understanding why your insoles are moving in your shoes helps you find the best way to keep them in place. This will make your shoes more comfortable and improve your overall experience.

How To Keep Insoles In Place: The Solutions

Correct Shoe Sizing for Insole Stability

Getting your shoe size just right is a simple yet effective way to prevent your insoles from sliding. It's the foundation for comfy, stable, and effective insoles in your athletic and everyday shoes.

  • The Right Shoe Size Matters. The first step to stop insoles from sliding is wearing the right size shoes. Shoes that fit properly help hold insoles in place, preventing the insoles from sliding as much.  If your shoe is slightly too large, your foot may move within the shoe, making the insole movement even worse.
  • Lace Up Snug. How you lace and tighten your shoes can make a big difference. Lacing up snugly, but not too tight, keeps your feet and insoles stable. A snug fit means less room for insoles to slide, especially when you're active.
  • Finding Your Perfect Shoe Size. Not sure about your shoe size? Check out Tread Labs' Shoe Fitting Guide. It can help you find the perfect size.

Choosing the Right Insole

Selecting an insole that matches your shoe size is essential to prevent sliding. Tread Labs makes this easy with a variety of sizes and customizable top sheets, ensuring a snug and stable fit for any shoe.

Tread Labs Pace Insole


    • Match Insoles to Shoe Size. It’s crucial to use insoles that are the same size as your shoes. If the insole is too big or too small, it's more likely to slide.

      • Tread Labs insoles are offered in wide range of sizes, with each insole size matching one shoe size.  This precise sizing ensures an ideal fit right out of the box the majority of the time.

      • In the rare cases where Tread Labs insoles do not fit correctly at first, the top covers of the insoles can be trimmed to accommodate shoes of different shapes. We recommend using your existing insoles as a guide, and trimming conservatively.

      • Use our Find Your Fit guide to make sure you're getting the perfect size insoles for your needs.

    • Select a Sturdy Insole. In order to prevent the insoles from bending or wrinkling inside your shoe, it's important to use insoles that are semi rigid and constructed from sturdy foam.


Screenshot of a Review of Tread Labs Insoles commenting on their perfect fit.

Looking for a pair of insoles that are the perfect fit for your whole shoe collection? Find what you're looking for:

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The Solutions Compared

In the table below we highlight five strategies to prevent insoles from sliding so that you can easily see how they compare:

  Properly Fitted, Sturdy Insoles Double-Sided Tape
Glue Velcro Pads Thumbtacks
Okay w/ Moisture
Low Profile


Disadvantages Higher costs, though this is offset by the insoles' longevity. Not easily removable for replacement or use in other shoes. May come loose with excess moisture. Makes cleaning and drying shoes more difficult. Insoles can't be replaced or used in other shoes. The raised areas of Velcro underneath the insole may cause discomfort. Difficult to use in other shoes. Potential for foot irritation. Safety hazard if tacks come loose.  May damage insoles and/or shoes.

3 Ways to Secure Your Insoles

These fixes can help keep your insoles in place until you're able to get a pair that function properly. You might be wondering, “How do I keep my existing insoles from sliding?” Here are our top three recommendations that will help your comfort and stability in the short-term.  

Tape, Glue, Velcro
  • Use Double-Sided Tape:

    1. Clean First. Make sure both the shoe and insole are clean and dry.
    2. Apply Tape. Place a strip of thin, high-quality double-sided tape along the bottom of the insole, from toe to heel.
    3. Avoid Thick Tape. Don't use double-sided foam tape—it's too thick. You shouldn't feel the tape under the insole.
    4. Align and Press. Put the insole back in the shoe carefully, making sure it's straight. Press down to secure the tape.
    5. Repeat for Both Shoes. Do the same with the other shoe and insole.

  • Glue Your Insoles:

    1. Clean and Dry. Start with clean, dry shoes and insoles.
    2. Choose Your Glue. Use Shoe Goo or a strong spray adhesive like 3M.
    3. Apply Sparingly. Put a few drops of glue or a light spray on the heel and toe areas of the insole.
    4. Spread the Glue. Use a piece of paper to spread glue drops evenly.
    5. Position Carefully. Place the insole back, align properly, and press down. Fill the shoe with newspaper to keep the shape.
    6. Repeat for Both Shoes. Do the same with the other shoe and insole.
    7. Let It Dry. Allow the glue to dry for 12-24 hours before wearing.

  • Use Velcro Pads:

    1. Clean Surfaces. Ensure shoes and insoles are clean.
    2. Keep Pads Together. Keep the fuzzy and rough sides of the Velcro pads attached together as a pair when installing. 
    3. Remove First Paper Liner. Remove the paper liner from one side of each pair to reveal the adhesive.
    4. Attach Velcro Pads. Stick small, low-profile Velcro pads inside the shoe at the toe and heel.
    5. Remove Second Paper Liner. Remove the paper liner from the second side of each pair to reveal the adhesive facing up.
    6. Insert Insole: Carefully insert the insole, avoiding touching the sticky side of the adhesive until the insoles are aligned in place.
    7. Press Firmly: Once aligned, press down on the insole to attach it securely to the Velcro pads.
    8. Repeat for Both Shoes. Do the same with the other shoe and insole.
    9. Use Your Weight.  Put your shoes on and use your weight to secure the Velcro pads between your shoes and insoles.

Not Recommended: Using Thumbtacks

Why Thumbtacks Are a Bad Idea:
  1. Injury Risk: Thumbtacks that come loose in your shoes can hurt your feet.
  2. Discomfort: The hard top of the tack can press against your foot, causing irritation and/or blisters.
  3. Potential Damage: Vigorous activities can tear the insole at the tack points, making the problem worse.

    Using thumbtacks might seem like an easy fix, but they bring more risks than benefits. It's better to use safer methods to keep your insoles secure and comfortable. Remember, long-term foot health and safety should be your top priority.

    Summing It Up

    We've covered several ways to keep your insoles from sliding, from choosing the right size to using handy fixes like tape or Velcro.
    Remember, correctly sized insoles and shoes are the best start to prevent sliding.

    Making the Right Choice:

    • For long-term comfort and safety, avoid quick fixes like thumbtacks.
    • Consider insoles like Tread Labs that offer replaceable top covers for enduring use and value.

    Your Comfort, Your Performance:

    • Secure insoles mean more than just comfort; they improve your overall athletic performance.
    • Take the time to find the right solution for your insoles, ensuring they stay in place for all your activities.

    In this blog, we've explored practical and safe ways to keep your insoles steady in your shoes. Whether you're running a marathon or walking around town, remember that the right insoles can make a world of difference in how you move and feel. Choose wisely, and enjoy the comfort and stability they bring to your every step.

     Shop Insoles

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