Best insoles for soccer

Can Insoles for Soccer Cleats Help You Avoid Injury?

by Mark Paigen 6 minute read

More than most other sports, soccer is really demanding on your feet. Since you can't use your hands, your feet and legs put in even more effort. And if you don't have perfect biomechanics (hint: most of us don't), you're working them even harder. Correcting your biomechanics can up your game and help you play to your potential.

The Basics ---

  • Soccer, with its quick sprints and instant changes of direction put massive a lot of stress on your feet and legs. Poor biomechanics, specifically overpronation, can limit your athletic ability and increase your chance of injury.
  • Soccer cleat insoles with strong arch support limit pronation, increase stride length, improve balance and decrease the incidence of plantar fasciitis and other foot injuries.
  • The best insoles for soccer shoes improve your biomechanics, ultimately improving your endurance and performance. We recommend Dash Thin insoles - they have a low-profile to fit tight-fitting shoes like soccer cleats and a super light carbon fiber arch support that's firm and durable.

Shop Dash Thin Insoles

What You Need To Know ---

Making sure that your soccer cleats are giving you the support you need can improve your game, but even more importantly, it can save you from time off the pitch due to injury.

How Do I Prevent Soccer Foot Injuries?

Feet are the foundation for the body and imbalance in the feet can have a negative effect on the rest of the body. When overpronation occurs, it can cause soccer injuries. Fixing overpronation can help prevent injury.

To understand the importance of your feet, think about how much you use them. Over the course of a day, just walking around exposes your feet to tons of force. Add sports and other activities – including soccer – and it’s easy to see how much stress your feet deal with every day.

The demands of soccer make the importance of foot and ankle alignment even more significant.

“It all starts from the bottom up, a solid foundation translates into positive results and if your lower half is weak it affects outcomes on the field,” writes Dr. Steve Rosenberg, a respected podiatrist. “If your lower half breaks down, it can affect your upper half, resulting in muscle imbalances and overuse injuries."

The foot contains 58 joints, 26 bones, 19 intrinsic muscles, 13 extrinsic muscles, and 7 ligaments. It's a complex structure. Nature designed your foot to unlock, or pronate, when it hits the ground and re-stiffen as you take a step forward.

But, for many, overpronation occurs. And this overpronation can cause soccer injuries.

Overpronation On The Soccer Field

Unfortunately, 95 percent of people overpronate. In other words, your arches flatten too much, and don’t re-stiffen in time for effective propulsion.

Overpronation makes soccer players more susceptible to imbalance and lack of strength. This affects how a player plants, dribbles, and kicks. This faulty mechanical function can also lead to significant problems. Common foot issues in soccer players that are caused by overpronation include:

The most troubling part about overpronation is that many soccer players (and athletes in other sports) don’t recognize it. They become used to the way things are and don’t realize anything is wrong. As their level of competition increases, their lack of an efficient stride, caused by overpronation, will impact their agility, balance, and ability to excel.

Addressing overpronation is key to improving your game, and even more importantly, can prevent soccer injuries. Adding soccer cleat insoles to your game can make all the difference. 

How To Avoid Soccer Injuries With Insoles For Cleats


What Can I Do To Improve My Soccer Game? 

If you suffer from overpronation, there is an easy, effective, and affordable solution to correct the issue and improve your soccer game. A good set of insoles for soccer cleats can improve your game and prevent injury. An orthotic is a supportive device that goes inside your soccer cleats and improves the mechanical function of your foot by providing dynamic arch support and controlling pronation.

Insoles can be used in everyday life and for other sports like running, golf or cycling.

The correct insoles for soccer cleats will control the excessive flattening of the foot many soccer players struggle with while restoring proper biomechanics. A well-supported player will enjoy better balance, strength, and endurance and reduce the possibility of injury.

“The fit of the soccer cleats is also improved by wearing soccer insoles for cleats which reduces rubbing that can result in blisters and corns over time,” says Dr. Kevan Orvitz . “A proper fit along with the added support and cushioning also greatly reduces fatigue to the feet, ankles, skins and calves, allowing a player to play at their best for a longer period of time.”

As athletes become more educated about their bodies and how their feet impact performance, we see an increase in orthotic use by professional athletes. LeBron James, considered the best basketball player of his time, wears orthotics.

Once, after a customary tossing of his shoes into the crowd, LeBron had someone make an announcement over the loudspeaker: “Would the people who caught LeBron’s shoes please come to the scorer’s table.”

LeBron didn’t want his shoes back, he wanted his orthotics. Why? Because he knew that his orthotics were critical to his success. Not having his orthotics would affect his performance.

While LeBron isn’t a soccer player, the takeaway is instructive. If top professional athletes depend on orthotics for foot health and performance, then so should you.

What Are The Best Soccer Cleat Inserts?

Soccer cleats usually come with a thin, generic insert that provides minimal support. You'll want to replace them with a firm, supporting arch support insole designed to fit in soccer cleats. Because soccer shoes are low volume, there is not a lot of space inside the cleat for insoles. Look for an insole with a thin arch support.

  • Assess the fit of the shoe.
    1. If it is just right, you will want to replace the generic insole with one of similar forefoot thickness.
    2. If the shoe is too snug, you can increase interior space by using an insole that is thinner or in some cases 2/3 length.
    3. If the shoe is too roomy or has stretched out, using soccer insoles that are slightly thicker in the forefoot will improve the fit. 
  • Add arch support to limit pronation and keep the foot from moving around in the shoe.
    • Pick soccer cleats with a snug fit. A looser shoe will cause more blisters than a close-fitting shoe.

      In some soccer cleats, the insole is firmly attached to the shoe. If this is the case, the thin insert layer can still be removed by prying up under the middle of the arch. It should pull away easily, giving you more space to insert an arch-supporting insole.

      Getting The Most Out Of Your Soccer Insoles

      Getting the best insoles for soccer cleats may be the most important thing you can do for your feet. Here are a few more tips:

      • The right shoe is very important. While an insole will provide appropriate arch support, a shoe that doesn’t fit won’t do you any good. Take the time to try a variety of shoes before you make your purchase. Cleats should be snug but not restrictive.
      • Maintain your toenails. An over zealous challenge or tackle can leave you with a ripped or split toenail. Trim them prior to any match to reduce the likelihood of a problem.
      • Taking care of your feet means listening to your symptoms and treating them. Soaking your feet in ice water after a match can be very helpful.

      Tread Labs Dash Insoles For Soccer Cleats

      Tread Labs Dash insoles featuring a 100% carbon fiber arch support are among the best insoles for soccer cleats, created with 25+ years of biomechanical footwear experience. Limiting pronation while allowing the foot to flex naturally is our focus.

      Our insoles have a number of features that help a soccer player realize their athletic potential, including:

      • Strong, medical grade support to control pronation. A completely different concept from the soft foam or heat moldable products available.
      • Four arch heights for a flawless fit. Like your shoes, your insoles need to fit like a glove. Don't settle for generic, one size fits all arch supports.
      • Replaceable top covers all you to fine tune the fit of your shoes. All top covers feature an antimicrobial treatment that kills 99.9 percent of bacteria.
      • Deep heel cups to boost your foot’s natural cushioning ability.
      • Indestructible arch supports backed by our Million Mile Guarantee.

      Tread Labs offers a 90-Day Fit guarantee. Try our insoles in your cleats for ninety days. If they don't improve your comfort and performance, send them back for a full refund.

      Shop Dash Thin Insoles


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