ShoppingFootwear

A Podiatrist Says That These Insoles Will Have You Saying Foot Pain, Who?

Just what are custom orthotics? Here's how these can help fight and prevent foot injury with their made-to-order insoles.

alt
Photo: Getty/Mike Harrington
Published Mar 11, 2021

Written by 

Saanya Ali

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

Like an unexpected torrential rainstorm, food poisoning, or a bee sting, aching feet can quickly ruin an otherwise perfect day. Foot pain can leave you limping from store to store on a shopping trip or grumpy and complaining halfway up a mountain, but the worst part is that foot pain is never isolated. It always finds a way to radiate up your shins, and leave your hips and back aching, too. Enter: custom orthotics.

Experts in This Article

Adam Kaplan

podiatrist and CEO of Arcus Orthotics

Orthotics are shoe inserts that provide comfort and relief from foot pain and help to prevent future injuries. According to Adam Kaplan, DPM, a podiatrist and CEO of Arcus Orthotics, “they are an affordable and non-invasive way to address common foot issues including heel pain, plantar fasciitis, bunions, flat feet, knee pain, back pain and more.” Whether you’re on your feet all day working, or wearing less-than-comfortable shoes for a night out, orthotic insoles can really be a game-changer when it comes to comfort all the way from your toes, through your hips and spine.

Orthotics come in all shapes and sizes to fit any foot type, concern, activity, and shoe. They are made to be slipped into your shoes for a little extra cushioning or support, but not all orthotic insoles are created equally. Over-the-counter insoles that you can get at your local drugstore are a good place to start when trying them out, but there are also numerous benefits to investing in custom orthotics. “While over-the-counter orthotics are prefabricated, custom orthotics are designed for each individual and their specific issues and diagnoses. No two orthotics are alike,” says Dr. Kaplan.

With custom orthotics, the product is created with your specific foot mold in mind, and because of this, it’s able to, not only correct the foot’s alignment, but also add supportive modifications, such as first ray cut-outs for plantar fasciitis, heel lifts for Achilles tendonitis, heel posting to reduce and prevent over-pronation for flat feet, offloading pressure for painful calluses, and more.

Custom orthotics can help relieve pain for people of all ages whether they have an active or sedentary lifestyle from the common foot cramp to professional athletes, all you have to do is indicate your arch type, heel type, medical conditions, and the shoe type you intend to use your orthotics with with photos. Interested? Keep scrolling for custom orthotics options below.

1. Arcus Orthotics

Arcus’s custom-molded orthotics are designed specifically to address the issues affecting your unique foot, bone structure, and gait. You make a personal foot mold by stepping on a piece of foam within a box, and from that orthotics are created and shipped directly to you. These inserts help to adjust and improve the biomechanical function of the foot from the heel to the arch which in turn relieves pain, prevents the progression of deformities, and helps to avoid surgical correction. Arcus designs custom orthotics for high heels, flats, dress shoes, sneakers, hiking boots, and even skis.

2. The Custom Fit Insoles

In the same vein, these custom fit orthotics are created from a foam mold of the foot that’s sent to you by mail. You simply step on the foam in the box and then the insoles are shipped to you soon after. With close to 85,000 reviews online, these insoles nab high praise from users who have tested and benefited from the custom orthotics technology.

3. Dr. Scholls Custom Fit Orthotic Insoles

While the other two options take a mold of your foot so that its as precise as possible, if you’re looking for a prefabricated drugstore option that you can pick up, you might first want to take an online assesment from Dr. Scholls, which makes a wide array of orthotics. From there you can know which option in their catalog is the best for your particular foot needs.

advertisement

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

ShoppingFootwear

The New Hoka Bondi 9 is the Brand’s Most Run-Friendly Version Yet—Here’s Our Honest Review

We tried the Hoka Bondi 9 and can attest: It's a running-ready upgrade to the brand's most cushioned shoe. Read our full review here.

alt
Photo: W+G Creative
Published Jan 25, 2025

Written by 

Hannah Singleton

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

The Hoka Bondi has always been unapologetically maximalist. It’s big, bold, and has sky-high cushioning that kicked off a revolution in running shoes. But despite its standout comfort used by everyone from nurses to marathoners, past versions felt more like walking shoes than true running shoes because of their bulk. Now—with the release of the redesigned Hoka Bondi 9 ($170)—this shoe is finally living up to its full potential. With softer foam, a more responsive feel, and a stable base, this version is ready to run.

advertisement
alt

Hoka Bondi 9 — $170.00

Colors: 6 | Sizes: US 4 – 12 | Weight: 9.3 oz | Heel-to-toe drop: 5 mm

Pros:

  • Cushioned but stable for a variety of paces
  • Upgraded supercritical EVA foam for a softer, more responsive feel
  • Durable for daily training

Cons: 

  • Ankle cuff is relatively stiff
  • Not the fun color selection I’ve come to expect from Hoka
Shop Now
advertisement

First impressions of the Hoka Bondi 9

The Bondi 9 stays true to Hoka’s roots, and my first thought when unboxing it was that it hasn’t gotten any sleeker—but it’s still all about the comfort. Right out of the box, the thick cushioning looked as inviting as ever. I pushed my thumb into the foam to assess its softness and rebound and was pleasantly surprised to find it a bit more plush than the Bondi 8.

The aesthetics left me feeling a little underwhelmed though. The pair I tested came in a minty green (Blue Spark/Mint Fluorite) with a contrasting black ankle cuff that felt mismatched. When I checked the other available palettes online, I was disappointed to find that few of them delivered Hoka’s usual vibrant, head-turning colors. Hopefully, more options will roll out in the future.

My review

What I love

Over two weeks, I logged more than 25 miles in the Bondi 9 sneakers, testing them during walking and running workouts, including hours-long incline “hikes” on the treadmill and interval training.

I was most impressed by their performance during brisk walks and when I picked up the pace for running intervals. The cushioning feels slightly firm at slower speeds but has a satisfying bounce when running faster. For full transparency, I’m prone to shin splints, and I felt a bit of shin discomfort during slow jogs, but the pain disappeared when I transitioned to a faster pace.

alt
Photo: Author

That said, the new supercritical EVA foam is a huge step up from the Bondi 8, which I considered more of a walking shoe than a running shoe due to its firmer, less responsive cushioning. The Bondi 9 offers a softer, springier feel, making it versatile for both activities.

On the treadmill, I noticed the shoe’s exceptional stability. Many max-cushioned shoes can feel wobbly underfoot (especially on the treadmill, where I tend to space out), but the Bondi 9’s wide base and “Active Foot Frame” technology create a secure, supportive ride.

And in my short testing period, this shoe felt super durable. Hoka also incorporated “durabrasion rubber” into the outsole to combat high-wear areas, which should extend the shoe’s longevity. I haven’t tested it long enough to notice any degradation, but knowing the legacy of the Bondi line, I have no doubts it will last for hundreds of miles.

What I don’t love

That said, the Bondi 9 has a few downsides. I found the toe box snug during the first few miles, which required a bit of a break-in period before I felt fully comfortable. If you have wider feet, consider ordering the wide version to avoid this issue. I also think that the padded upper might feel a bit thick in hot weather, as it lacks breathability.

Final thoughts

The Bondi 9 isn’t Hoka’s flashiest or fastest option (My go-to for speed work is the Mach X and I prefer the Clifton 9 for long runs), but it’s a really solid shoe with serious durability that outlasts anything else that the brand offers. Unlike race-day shoes that you need to care for like a baby, this is a pair you can confidently wear for daily training, errands, and long walks without worrying about the cushioning wearing out too quickly.

If you’re a beginner runner curious about max cushioning, the Bondi 9 is a fantastic place to start. It’s cushy, versatile, and plush without feeling unstable—a rare combo for a max-cushioning shoe.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

ShoppingFootwear

How Often Should You Replace Your Running Shoes? A Podiatrist Weighs In

Wondering "how often should I change my running shoes?" We chatted with a podiatrist to find out everything you need to know.

alt
Photo: Stocksy/Bonninstudio
Updated Jan 23, 2025

Written by 

Amber Sayer

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

After investing in a great new pair of running shoes, you want to get the most out of them. But before you know it, you’ve racked up 300 to 500 miles—the point when most sneaker manufacturers tell runners and walkers to replace their shoes.

Experts in This Article

Bruce Pinker

board-certified podiatrist at Progressive Foot Care

advertisement

Browse through message boards, and you’ll find plenty of people claiming those parameters are simply marketing meant to encourage you to buy more shoes. Is the 300 to 500 mile rule founded on research? Do you really need to replace your shoes that often?

Yes, says podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York. “The midsole, found between the insole and the outsole, breaks down and wears out in this range,” he explains.

He says that the midsole of sneakers is usually composed of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), and the material serves as a shock absorber. However, the rebound effectiveness decreases over time.

“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” cautions Dr. Pinker. That could mean stress fractures, shin splints, plantar fasciitis, or runner’s knee.

Additionally, there is some evidence to suggest1 that running in old shoes can cause you to subconsciously alter your biomechanics and gait, which can further increase your risk of injuries.

How can you tell it’s time to replace your shoes?

One telltale sign you need new sneakers is when the outer sole shows that the treads have disappeared, says Dr. Pinker. However, he cautions against using this as the only sign—or first sign—that your shoes are on their way out.

“The outsole may wear out much later than the midsole does,” Dr. Pinker says. This means you might lose the support and the stability of the shoe before those treads show wear and tear. That’s why it’s best to replace shoes based on your mileage, he says. Certain apps that track your walks and runs, like Garmin Connect, let you log the shoes you’re wearing on each outing so it’s easy to know once you’ve hit 300 miles.

Other factors to consider

Keep in mind that not everyone wears down their shoes at the same rate. For instance, if you have flat feet, tend to overpronate, or weigh more, you may be better off replacing your shoes more often (closer to 300 or 400 miles). But if you weigh less or have a more neutral stride, you can probably get away with a longer lifespan of the shoe (400 to 500 miles or more).

advertisement

Another thing to remember is that it’s not just about mileage when classifying a running shoe as “old.” The actual age of the shoe, in terms of time, also matters. Construction materials, particularly the EVA foam cushioning and certain gels, break down over time. So you should really replace your shoes after six months, even if you haven’t hit 300 miles in them—especially if you need extra support and cushioning.

Dr. Pinker also adds that you basically get what you pay for when it comes to the durability and longevity. “Higher-quality shoes, such as those from New Balance, Saucony, Brooks, and Asics, often last longer due to preferred materials and construction,” he notes. “Stay with well-known brands.”

Can you make your shoes last longer?

Dr. Pinker says there’s not much you can do to increase your sneakers’ longevity; the materials simply have a lifespan. However, caring for your shoes by cleaning them and keeping them dry can help, along with rotating your shoes (alternating pairs every other day or so) to allow the materials ample time to fully rebound between uses.

“Running on tracks, especially rubberized tracks, can improve the longevity of running shoes, as opposed to running on trails and on dirt,” adds Dr. Pinker.

Although sneakers can be expensive to replace frequently, remember that having quality footwear that isn’t completely worn out will help you feel your best. And what better way to celebrate all those miles you’ve racked up than by treating yourself to a great new pair of kicks?

  1. Kong PW, Candelaria NG, Smith DR. Running in new and worn shoes: a comparison of three types of cushioning footwear. Br J Sports Med. 2009 Oct;43(10):745-9. doi: 10.1136/bjsm.2008.047761. Epub 2008 Sep 18. PMID: 18801775.

    ↩︎

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

All Stories

Lifestyle
Sex

How to Squirt During Sex

A step-by-step expert guide to the sexual phenomenon.

by Gabrielle Kassel
on Feb 5
Female hands holding half of fresh fig and touching with finger.
Beauty

Skin Clique is Bringing Medical Skincare Treatments to Your Doorstep Nationwide

The future of aesthetic treatments is anywhere you are.

by Siena Gagliano
on Feb 5
Woman getting injectables from an expert
Lifestyle

Your Daily Horoscope for February 6, 2025

What can you expect today? Discover your zodiac sign's daily horoscope from Well+Good's expert astrologer Stefanie Iris Weiss.

by Stefanie Iris Weiss
on Feb 5
alt
Food
Nutrition

‘I’m a Food Safety Expert, and This Is the Exact Temperature Your Fridge Needs to Be to Prevent Nasty Bacteria From Growing’

Foods in the fridge need to be stored in cold temperatures to avoid bacterial growth. Find out the best fridge temperature.

by Tiffany Ayuda
on Feb 5
woman in yellow shirt opening up fridge in kitchen and checking the expiration date on a bottle
Lifestyle

How We Picked Our Winners for the 2025 Health Tech Awards

We laid out exactly how we chose products to test and the criteria we used to thoroughly vet each item during this process.

by Amy Marturana Winderl
on Feb 4
alt