Insoles for Soccer Cleats: Avoid Injury and Score More Goals

by Mark Paigen June 27, 2018

14 Comments

Insoles for soccer cleats

While most sports are demanding on your feet, soccer is perhaps the most challenging. Since players can't use their hands, all of the focus and skill is centered on the feet and legs. Unfortunately, many athletes don’t have perfectly structured feet – a result of anatomy or injury – and aren’t playing at their best.

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. 

Learn how the best insoles for soccer cleats can prevent injury and improve your game.

How To Prevent Soccer Foot Injuries

Your feet are more important than you may realize. Feet are the foundation for the body and imbalance in the feet can have a negative effect on the rest of the body.

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 in a 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 some people, overpronation occurs. And this overpronation can cause soccer injuries.

Overpronation And Injury 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

How Soccer Cleat Insoles With Arch Support Help Overpronation

The good news is there's an effective and affordable solution for soccer players who suffer from overpronation. A good set of orthotic soccer cleat insoles 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 orthotic can control the excessive flattening of the foot many soccer players struggle with and restore 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,” saysDr. 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 greatly 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.

How To Find The Best Soccer Shoe Inserts

Getting the right soccer shoe inserts starts with choosing the right soccer shoes. Once you've found the pair that fit your feet best, it's time to consider the insole you'll put inside them.

Soccer cleats usually come with a thin, generic insole that provides minimal support. Yet because the shoes are low volume, there is not a lot of space inside the cleat for soccer insoles.

When choosing a soccer cleat that can fit an after-market insole, keep a few things in mind:

    • Make sure the cleat has a removable insert. You should remove the generic insert before you put in your soccer insole.
      • 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 (Stride Thin) or in some cases 2/3 length (Stride Short).
        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 (Stride Insoles).
      • 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 cleats, the insole is firmly attached to the shoe. If this is the case, the thin 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.

          Tips For Getting The Most Out Of Your 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.
          • 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.

          How Tread Labs Orthotics Are Ideally Suited For Soccer Cleats

          Tread Labs 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 feature that help a soccer player realize their athletic potential, including:

          • Four arch heights for a semi-custom fit.
          • Medical-grade arch supports that provide firm support at a fraction of the cost of custom orthotics.
          • Replaceable top covers with 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 30-day fit guarantee. Try our insoles in your soccer shoes for thirty days and if they do not improve your comfort and performance, send them back for a full refund. We are confident we can hope improve your soccer game.

          SHOP INSOLES NOW


          Mark Paigen
          Mark Paigen


          14 Responses

          Dan-Tread Labs
          Dan-Tread Labs

          April 12, 2019

          Hi Laura,
          We do not offer kids sizes, but a women’s 5-6.5 will fit your son’s size 3-4 cleats. The insoles are designed to be trimmed, so fitting the cleat with this size should be no problem at all.
          The geometry we use to size both the women’s and men’s insoles is the same, so there is no difference in fit or feel.
          Please let us know if there is anything we can assist with.
          Thanks,
          Tread Labs

          Laura
          Laura

          April 12, 2019

          Do you have boys sizes? I have a son who has a size3-4 boys.

          Dean
          Dean

          October 03, 2018

          From my experience, shin splint happened because our body wasn’t trained for face pace running, stopping and turning in real games. I have never run before, I started to run and play soccer in the last three years. In the first two years, I had shin splints almost during and after every game, my legs were heavy like a rock to move. Now, I’m into my third year of playing soccer, I don’t have shin splints and my running pace is faster, the games are more fun when you are fit. So before spending lots of money looking for a quick fix with expensive shoes and support, just slow down, listen to your body, have lots of rest, let your body slowly adapt to the pace of the game.

          Dan-Tread Labs
          Dan-Tread Labs

          August 15, 2018

          Hi Michael,
          Shin splints are commonly caused by pronation issues. The use of an arch supporting orthotic can help correct mechanical issues such as over pronation and supination. For some, rest, icing and light stretching can be enough to reduce the discomfort, but for others, finding the right level of arch support to control pronation will be the best remedy.
          Please don’t hesitate to contact with any questions you may have regarding arch height or finding the right fit.
          Thanks,
          Dan

          Michael Stewart
          Michael Stewart

          August 15, 2018

          My daughter is 18 and plays field hockey and lacrosse. She developed shin splints this past season and has rested this summer. She is now running again and has already begun to have pain. She Starts college field hockey in a week and need to find something to help her.

          Dan, Tread Labs
          Dan, Tread Labs

          April 16, 2018

          Hi Leslie,

          Thanks for reaching out to us.
          Our Stride Thin works great in many different brands of soccer cleats, I would certainly recommend taking a look at those. We also offer a Met Pad Kit, which can help relieve discomfort in the metatarsals and fore foot region. This kit may be helpful for the sesamoid issue.
          Please let me know if I can assist in any way.

          Thanks again,
          Dan

          Leslie McNenly
          Leslie McNenly

          April 15, 2018

          My 14 year old daughter plays club and school soccer and has just come out of a boot for sesamoid bone issues in one of her feet. Her foot dr gave her an orthotic (not fitted to her) but it is too thick for her cleats. Do you have an orthotic that fits well into soccer cleats or have you dealt with sesamoid bone issues in your orthotics?

          Dan-Tread Labs
          Dan-Tread Labs

          March 07, 2018

          Hi Armando,
          Thanks for reaching out to us.
          For your daughter’s cleats you may want to take a look at the Stride Thin. This insole is designed for close fitting shoes with thin removable inserts.
          If you are unsure of her arch height take a look at this resource from our site;
          https://treadlabs.com/blogs/insoles-reach-your-stride/how-to-determine-your-arch-height
          You can also give us a call at 781-435-0662, or shoot me an email at hello@treadlabs.com
          Thanks,
          Dan

          Armando Alvarado
          Armando Alvarado

          March 04, 2018

          I have a daughter playing soccer and just started having shin splint pains . I want to try the short stride but not sure what kind to use for soccer cleats. Any ideas or products you may have that can help. Or which ones. Thanks

          Dan
          Dan

          April 17, 2017

          Hi Dinesh,

          For low volume shoes such as soccer cleats, we’ve found that the Stride Short works best. The shorter design of the Stride Short will allow for a bit more room in the toe box than the full length insoles.

          Give us a shout if we can help with any other questions.

          thanks,
          Dan

          Dinesh Bagwe
          Dinesh Bagwe

          April 16, 2017

          Hello, my feet is fine, but I have more spacing in between foot fingers, that disallows me fitting any soccer cleat, which of your product can help me??

          Maria Gonzalez
          Maria Gonzalez

          November 11, 2016

          My 5yr old has flat feet, is it hard at that level to find inexpensive soccer cleats, since I change between 6month-1yr. I will like to prevent overuse injury and that he is able to continiue playing with comfort and support.

          Cassia @ Tread Labs
          Cassia @ Tread Labs

          September 20, 2016

          Hi Griffin,

          Thanks for your comment. There is not that much information about soccer cleats and orthotics fit. However, you might check out here for more information: http://podpost.us/issue/june-2013/article/most-orthotic-friendly-soccer-cleats

          However, our new Stride Short has a thinner top cover (2mm vs. the original 4mm), and stops at the ball of the foot, fitting in to shoes with low volume (like soccer cleats). Pretty soon we will be rolling out our newest product, which is a full-length thin orthotic. It sounds like those might be the best option for your soccer needs.

          Don’t hesitate to contact us if you have further questions.

          Cassia @ Tread Labs

          Griffin
          Griffin

          September 17, 2016

          Hello,
          I play soccer and am currently fighting a losing battle with shin splints. I have orthotics for my incredibly flat feet but the don’t fit in my cleats. Do you guys know of any cleats that will fit orthotics and will they fit yours?
          Thanks,
          Griffin

          Leave a comment

          Comments will be approved before showing up.