Your child has just been fitted with insoles. You get home, try to slip them into their favourite shoes, and something is not right. The heel pops out, the toes feel squashed, or the insole simply will not sit flat.

This is one of the most common questions we hear from parents. An insole can only do its job if the shoe around it works with it. So we asked Ms Ng Jia Lin, Principal Podiatrist at Physio & Sole Clinic, what parents should look out for.

Why do some children need insoles?

Most young children have flat-looking feet, and that is normal. Toddlers have a soft fat pad under the arch, and their ligaments are still loose. Arches usually start to form between the ages of 3 and 5, and are more defined by around 7. We covered the basics in our earlier guide to flat foot in children.

"Flat feet on their own are not a reason for insoles," says Ms Ng. "We look at whether the child has pain, gets tired quickly when walking or is constantly looking for a chair to sit down when you bring them out, trips often, or has feet that are stiff rather than flexible. Those are the signs that the foot may need extra support."

If your child is past 7 and their arches are still flat, they complain of sore feet, legs, or knees after activity, or they refuse to go outdoors for activities because their feet get tired easily, it is worth reading up on when flat feet in children need attention.

How are insoles prescribed?

A podiatrist will not just look at the shape of your child's foot. They will watch how your child stands, walks and sometimes runs, to see how the feet, ankles and knees move together.

"Two children can have feet that look the same but move very differently," explains Ms Ng. "That is why we do a gait assessment before deciding whether a child needs insoles, and what kind."

Off-the-shelf insoles give general support. Custom insoles are made to fit your child's feet and the way they move (here is how custom insoles are made). Either way, the shoe they go into matters just as much.

What to look for in a shoe if your child wears insoles

Ms Ng suggests running through this checklist when shopping. If some of these terms are new to you, our guide to the parts of a shoe explains each one.

  1. A removable insole. The shoe's insole should lift out, so your child can replace it rather than sit on top of it. Stacking two insoles makes the shoe too shallow and too tight.
  2. A firm heel counter. Squeeze the back of the shoe. It should hold its shape and not fold down. A firm heel keeps the foot sitting properly on the insole.
  3. Enough depth. Once the insole is in, your child's heel should still sit snugly and not slip out when they walk.
  4. A stable sole. Look for a sole that is wide enough under the heel and not too soft. Very narrow or squishy soles can undo the support the insole gives.
  5. Adjustable fastening. Velcro, laces, or a dial lets you tighten the shoe so the foot stays in place on the insole. Slip-ons usually do not hold the foot well enough.
  6. Bends in the right place. Hold the shoe at both ends and bend it. It should bend where the toes bend, not in the middle of the shoe.
  7. Not too heavy. For younger children especially, pick a lightweight shoe. A heavy shoe, plus the insole inside it, makes every step harder work and tires little legs out faster.

Many of the styles in our Podiatry Friendly range are designed with these points in mind, so it is a good place to start.

How to fit shoes with insoles

  • Always try shoes on with the insole already inside. A shoe that fits well without the insole can feel tight once it is in.
  • Check the toe space. Ensure your child’s heel is all the way back against the heel counter of the shoe. There should then be about an adult thumb’s width, or 1 to 1.5cm, between the longest toe and the front of the shoe.
  • Walk around. Watch your child walk for a few minutes. The heel should stay in place and the insole should not slide or curl up at the edges.
  • Measure often. Children's feet grow quickly, so measure every few months. Here is how to measure your child's feet at home.

Common mistakes parents make

  • Putting the insole on top of the shoe's own insole. This is the most common one. Always take the original insole out first.
  • Buying a size up so the shoe lasts longer. A shoe that is too big lets the heel slide, and the foot moves around on the insole instead of being supported by it. It also increases the risk of tripping and falling.
  • Only using insoles in school shoes. "If your child only wears their insoles a few hours a day, they will not get the full benefit," says Ms Ng. "Think about the shoes they wear most, including weekends and outings."
  • Trimming the insole without asking. Custom insoles are shaped for a reason. Check with your podiatrist before cutting anything.

Our podiatrist's pick

We asked Ms Ng which style from our newest range she would point parents to first.

Basel Air Cushion Sandals

An ultra-lightweight sandal with a supportive structure, a cushioned OrthoLite insole and an easy-turn dial that lets you fine-tune the fit. "The dial is useful because parents can get a snug hold that keeps the foot in place, without over-tightening," says Ms Ng. "The cushioning is comfortable for long school days and playground time. Because the insole lifts out, it can also take a slim insole. For more styles with removable insoles and firm heels, browse our Podiatry Friendly collection.

When should you go back to the podiatrist?

Children's insoles need reviewing as they grow. Book a check if:

  • Your child has gone up a shoe size or two and the insole looks short
  • They start complaining of new pain in the feet, legs or knees
  • The insole or the shoes show uneven wear on one side
  • Your child keeps taking the insoles out or refuses to wear them

"Most children will need their insoles reviewed as their feet grow, often around once a year," says Ms Ng. The podiatrists at Physio & Sole Clinic can check the fit and make adjustments as your child grows.

Conclusion

Insoles and shoes work as a team. A removable insole, a firm heel, enough depth, a stable sole and secure fastening will help your child get the most out of their insoles. Try shoes on with the insoles in, measure often, and check in with your podiatrist as your child grows.

If you are not sure which of our shoes will suit your child's insoles, chat with us on WhatsApp and we will help you find the right pair.

Use our smart Size Assistant to find out your child's Two Little Feet shoe size, based on their feet length!

Looking for more options?

For babies just starting to walk, check out this curated Wobbly Steps Collection for first walkers who are still walking with support.

If your child is walking steadily, we have curated a Steady Walking Kids Shoes and Sandals Collection.

Have an active running and jumping child at home? Look no further than our most supportive kids sneakers and children sandals for Active Running young ones!

Check out our range of children footwear:

Written by:

Ng Jia Lin
Principal Podiatrist at Physio & Sole Clinic

 

Jia Lin is a Principal Podiatrist at Physio & Sole Clinic and Women and Children Centre, with a special interest in children’s foot and biomechanical conditions. Her interest began with a paediatric rotation in Australia and grew through clinical practice and musculoskeletal training. She takes a thoughtful, evidence-based approach, tailoring care to each child’s needs and goals.