5 Best Insoles For Runners Knee

The repetitive stress from running can mean a lot of pressure put onto your knees, which is a problem spot for many runners, especially if they tend to heel strike.

This is not a PSA to say stop heel striking though, as many runners have few issues with their heel striking gait cycle, and trying to switch your foot strike to something as extreme as the forefoot would mean a long adjustment period with an increased risk of injury in areas like the foot, achilles, and calves.

Rather, we will seek to strengthen and refine your current gait cycle so you can be a more physically durable and robust runner.

Oftentimes, runners knee is a symptom of a strength or mobility issue in another area of your body (like the hips and/or ankles). Other times it will be an issue with your body’s alignment.

When arches collapse or you begin to overpronate, your ankles will fall inward and this will make your knee cave inward as well, which will then make your hips collapse too.

So safe to say that’s important to keep your feet and ankles properly aligned and this will have positive effects all the way up the chain.

Before doing anything else, make sure you are wearing the proper footwear to match your gait cycle. If you’d like to know more about proper footwear for runners, check this article out.

Now that we have a better idea of runner’s knee and what causes it, we can take a look at the best running shoe insoles on the market that make help you align your ankles, knees, and hips to ease your symptoms.

The 5 Best Insoles For Runners Knee

1. Superfeet Green

As we mentioned at the beginning, Superfeet greens provide comprehensive support that’s hard to match.

With stout arch support to aid flat or high arches, it will most definitely help your alignment, which could also ease the symptoms of your runners knee.

On top of the stability these insoles provide, Superfeet Greens also give your body an extra layer of shock absorption when running, walking, or any other activity you might take part in.

Being versatile in nature, you can make sure to put it in any shoe that you decide to wear, it only takes a minute to place it in any of your shoes that have a removable sock liner.

For even more insight, here is my Superfeet Green Review

Here is a more comprehensive list of features within these insoles:

1. Deep Heel Cup - Wide and deep heel cup works with your body's natural cushioning for maximum support.
2. High Arch Shape - High arch orthotic support helps stabilize the foot, reducing stress on feet, ankles, knees, and back.
3. Durable Construction - Superfeet insoles keep their shape, delivering reliable support and comfort for up to 12 months or 500 miles, whichever comes first.
4. Odor-Control - All natural coating helps eliminate odor-causing bacteria.
5. Stabilizer Cap - Acts as the base of the insole that supports the rearfoot and provides structure and stability to the foam layer.
6. Higher Density Foam - A closed-cell foam provides a firm foundation to support the foot for long-lasting comfort.

2. Superfeet Run Comfort

These Superfeet Run Comfort insoles for women are similar to the superfeet greens that we talked about for men, but the best part is that they are designed specifically for women’s feet.

The arch and heel cup are specifically molded to fit the anatomical form of a women’s foot. It’ll have more targeted stability in the heel area and medial side of the foot to fill in your arches more seamlessly.

On top of that, there is a gel unit in the heel area for added shock absorption and comfort on impact during your run or walk.

Here is a more comprehensive list of features within these insoles:

1. Women’s Specific Heel Cup - Made narrower to fit the dimensions of a woman's foot, the heel cup positions and cradles the heel to optimize natural shock absorption and minimize fatigue.
2. Women’s Specific Arch Shape - Medium to high arch orthotic support helps stabilize the foot while running, reducing stress on feet, ankles, knees and back.
3. Durable Construction - Superfeet insoles keep their shape, delivering reliable support and comfort for up to 12 months or 500 miles, whichever comes first.
4. Moisturewick - With long-lasting odor control.
5. EVOLYTE® Carbon Fiber Stabilizer Cap - Proprietary carbon fiber and polymer blend responds to compression, springing back to its original shape for responsive, weight-defying support.
6. AEROSPRING Rebound Dual Comfort Foam - Two layers of heel-to-toe cushioning offers ultimate comfort in every step.

3. Currex RUNPRO High Profile

If you suffer from runners knee due to overpronation but tend to have issues with the solid posting inside of a typical superfeet insole, then Currex dynamic insoles may be more favorable to your particular foot.

These high-profile inserts will fill in your arches to reduce any overpronation that could occur. Furthermore, the dynamic grooves within the arch support itself will be more accommodating if your foot does not respond well to a solid mold.

Although there are grooves within your arch support, it still maintains the integrity of supporting your arches, just with a more fluid design to form to your foot.

Here is a more comprehensive list of features within these insoles:

1. Deep Decoupled Heel Cup - For the perfect fit, wrap and lock.
2. Bamboo Mid Layer - For moisture-wicking and charcoal to reduce odor.
3. PORON® Heel Cushion - For rebound and shock absorption.
4. 3D Dynamic Arch - For anatomic support, dynamic stability, and for less fatigue.
5. PROPO+ - For maximum rebound and powerful propulsion.

4. Superfeet Comfort Thin

Although the Superfeet greens are designed to work with most arch types, those with lower arches or flat feet will probably feel more comfortable in these Superfeet Comfort Thins. These are molded to fit a lower to medium arch more comfortably with a modified arch structure. It still provides all the necessary support to ease runners knee problems.

Furthermore, these come with a thinner foam to take up less space within your shoes. This could be beneficial for those with a high instep volume, which essentially means that your food takes up more space inside of the shoe. A common problem with insoles is that they elevate your heel so high that you feel like it’ll slip out of the shoe. Not with these!

Here is a more comprehensive list of features within these insoles:

1. Heel Cup - Positions and cradles the heel to optimize natural shock absorption and minimize fatigue.
2. Low to Medium Arch Shape - Low to medium arch orthotic support helps stabilize the foot while running, reducing stress on feet, ankles, knees and back.
3. MOISTUREWICK - With long-lasting odor control.
4. Heel Impact Pod - Disperses impact for an easier ride.
5. EVOLYTE® Carbon Fiber Stabilizer Cap - Proprietary carbon fiber and polymer blend responds to compression, springing back to its original shape for responsive, weight-defying support.
6. AEROSPRING Rebound Comfort Foam - Thin layer cushioning foam delivers remarkable comfort in a slim fit to give you extra space in your shoes.

5. Tread Labs Ramble Insoles

Much like the Superfeet models, Tread Labs Ramble insoles offer long lasting and comfortable support that fits any arch type (low, medium, high, extra high).

It also comes with a cushioned cover over the mold to keep your feet more protected from the impact of running or walking.

These insoles are specifically designed to fit into pretty much any kind of footwear as well, which makes them ideal for those constantly switching between workout, street, and work shoes but seek support in all of them to ease the pain of runner knee or other injuries.

Healing is a 24-hour process, so keeping proper alignment throughout the entire day is essential to expedite the healing process.

That being said, these arches take a couple of days for your feet to adjust comfortably to them, so make sure to only wear them for a couple of hours in your first week, as this will give the insole some time to form into your feet.

I did a deep comparison of Treadlabs vs Superfeet, so you have a good idea of what you are getting into. 

Running insoles can absolutely aid in preventing and healing your runners knee if implemented properly, but it's also important to make sure you are maintaining strength and mobility in your back, hips, feet, and ankles in order to have a chance at lifelong comfort.

Consistency is more important than a single week of dedication, so even if your pain goes away after days of wearing these insoles, make sure you keep wearing them for some time to make sure you are maintaining your recovery process.

At the same time make sure that you are stretching and strengthening your weak areas.

The best insoles for runners knee will need to deal with your individual needs, but these models are a great place to start and do offer the highest chance of aiding in your recovery.