Insoles in your shoes. Why you might consider changing them if you have lower body issues. The overlooked fix for foot, ankle, knee, and hip pain.
The insoles above were out of my everyday shoes that I wear at the gym. Obviously, these things are toast.
Should You Replace Your Insoles? The Overlooked Fix for Foot, Ankle, and Knee Pain
If you’ve been dealing with nagging foot, ankle, Achilles, knee, or even hip pain, your insoles might be the culprit. Most people don’t think twice about the insoles in their shoes, but they can make a significant difference in how your lower body feels—especially if you’re training hard and prioritizing strength.
Why Standard Insoles might not be cutting it
The insoles that come in most athletic shoes and boots are flimsy, thin, and offer little to no real support. If you’ve ever pulled out the factory insole from your shoe, you’ve probably noticed it’s nothing more than a thin layer of foam. Over time, that lack of support can lead to discomfort and compensations that travel up the chain, affecting your knees, hips, and even your lower back.
I personally dealt with foot pain for years before discovering Protalus insoles. A friend of mine, Craig Binder, recommended them, and I decided to give them a try. I was skeptical at first, but after putting them in my shoes, I noticed a real difference in how my feet felt during workouts, long days on my feet, and everyday movement.
Orthotics vs. Insoles: What’s the Difference?
Before we go any further, let me be clear—I am not a huge fan of traditional orthotics. In my experience, rigid orthotics actually weakened my feet over time, leading to even more issues in my feet as well as my knees and hips. They often act as a crutch rather than a solution, limiting natural foot movement instead of strengthening the structures that should be supporting you.
The difference with insoles like Protalus is that they’re not corrective devices. Instead, they’re simply a high-quality replacement for the cheap, ineffective stock insoles that come in most shoes and boots. They provide better support, improved alignment, and can help distribute pressure more evenly across your foot—without limiting your foot’s natural function.
How Upgrading Your Insoles Can Improve Training and Recovery
For those of us training at OC Gym Bend, strength is the foundation of everything we do. But strength isn’t just about lifting weights—it’s also about moving well, feeling good, and staying injury-free. Foot pain or lower-body discomfort can hold you back from performing at your best, whether you’re squatting, running, or even just walking around throughout the day.
Here’s how upgrading your insoles could benefit you:
Better Foot Support – Reduces pressure points and improves overall comfort.
Improved Alignment – Can help optimize ankle, knee, and hip positioning.
Reduced Fatigue – Helps minimize foot and leg fatigue, especially during long days.
Enhanced Shock Absorption – Can lessen the impact on joints, making movement more comfortable.
A Low-Risk Investment in Your Health
If you’ve been struggling with foot, ankle, or knee pain and haven’t found relief—even with physical therapy—it might be worth trying a simple switch like replacing your insoles. Protalus insoles come with a 90-day guarantee, so there’s little risk in testing them out for yourself.
And no, I’m not getting paid to promote these. I just know what it’s like to deal with frustrating lower-body pain, and I want to share what’s worked for me. If swapping out your insoles helps keep you moving, training, and feeling better, it’s a small change that could make a big difference.
If you’ve tried different solutions but nothing seems to help, take a look at what’s inside your shoes. You might be walking on an overlooked problem—and an easy fix.
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