What's my Arch Height?

Finding your arch height is as easy as looking at your wet footprint. See how it's done.

Is your footprint between arch heights? Start with the lower arch and see how it feels. Free exchanges make it risk-free to try them out.

What Does Your Wet Footprint Look Like?	Describe Your Arch	Your Best Tread Labs Insole Height
	My arch is flat when I stand or sit.	Low
	My arch is flat when I stand but appears when I sit.	Medium
	My arch is close to but doesn't touch the ground.	Medium
	My arch is high off the ground when I stand.	High
	My mid-foot barely touches the ground, if at all. Sometimes, my footprint is two pieces.	Extra high

Wet Foot Test

Quickly and easily find your arch height with this simple test.

What Do High Arches Mean?

Illustration showing how supination (underpronation) affects foot and ankle alignment.

People with high arches can often experience foot pain because of the extra stress high arches put on your metatarsal bones. The stress ends up shifting your weight to the ball of your foot.

With high arches, underpronation (also called supination) is common. This can put too much pressure on the joints and muscles of the foot, ankle, and leg.

What Are The Best Insoles for High Arches?

People with high arches need insoles that offer full support across the entire arch so as to eliminate excessive pressure on the ball and heel of the foot. The arch support of the insole should mimic the height of the arch of your foot and the insoles should be firm and durable so they keep their shape during use and over time.

What Do Flat Feet Mean?

Illustration showing how overpronation affects foot and ankle alignment.

Many people with flat feet don't experience any difficulties, but some suffer from pain in the heel or arch (plantar fasciitis), swelling along the inside of the ankles, and knee and hip problems.

People with flat can experience overpronation, which is when the foot rolls too far inward before you push off to move forward. When this inward rolling motion goes too far, the alignment of the foot is compromised and there is a loss of efficiency in every step you take. Negative effects of overpronation include arch collapse, plantar fasciitis, inefficiency and pain in your feet, knees, hips and back.

Rigid vs. Flexible Flat Feet

If your wet footprint indicates you have flat feet or low arches, you'll need to determine if you have rigid flat feet or flexible flat feet because it will change the arch height your feet need for maximum comfort and support. To figure out which type of flat feet you have:

Sit with one leg over the opposite knee. Look at where your arch should be. If your foot looks more arched than your wet test footprint, you have flexible feet. This means your low arches are brought on by weight-bearing and a medium arch insole will work best for you.
Stand on tip toes. Have a friend look at where your arch should be. Like the example above, if your arches show themselves, your feet are flexible.
If an arch doesn't appear in either of the tests, you have rigid, low arches and should choose an insole with a low arch. A higher arch support will probably be very uncomfortable on your arch and feel like you have a golf ball in your shoe.

People with flat feet often ask if they should get insoles for high or extra high arches to try and "fix" their flat feet. While low arches aren't anything that need to be fixed, they do still need to be properly supported.

Using a high or extra high arch on low arches could cause discomfort, and the feeling like something is digging into your arch. A low or medium arch (depending on the flexibility of your foot) is the best place to start.

What Are The Best Insoles For Flat Feet?

The best insoles for flat feet support your arch and stabilize your heel, preventing overpronation. Typically, the best insoles for flat feet will offer a low, but supportive arch. Finding one that matches the contours of your foot is key.

While soft, cushioned insoles might seem like the best choice, what your feet really need is structural support. All of Tread Labs semi-custom insoles come in four arch heights to accommodate arch heights from low to extra high.

What Makes Tread Labs Insoles Better

One size does not fit all.
Dash Insoles come in four arch heights – low, medium, high, or extra high – so you can get the perfect fit for your feet.
Like new, on demand.
Tread Labs insoles are made with a 2-part system: an arch support and a replaceable top cover. Easily replace the top cover to make your insoles like new again.
Guaranteed to last.
Our molded arch supports are built to last a million miles. If they ever break or lose their shape, we'll send you a new pair. No questions asked.

Perfect for Boosting Athletic Performance

"Nice support for sports"
⭐⭐⭐⭐⭐
"Have been using these for pickleball and adds some nice stability and firm support. Keeps feet from getting as sore afterwards! I have tried the Pace also but enjoy these more on a hardcourt when running around like the Tasmanian devil...great for sports."
- Kurt D, Verified Buyer
"Great for this post surgical athlete. Cycling, running, walking, lifting.
⭐⭐⭐⭐⭐
"I’ve spent multiple thousands on insoles before and after having an FDL transfer in my foot due to a PTTD. Initially after surgery using plastizote in my shoes for support was nice but as I regained strength with PT, these insoles are the ideal."
- Joseph B, Verified Buyer
Flat Feet/ Fallen Arches
⭐⭐⭐⭐⭐
"Used as a replacement for upstep custom inserts. The dash actually provided more support on gait analysis while being more minimal in the shoe and more comfortable. The modular nature with replacement top covers is a major value. Fit perfectly out of the box with no trimming. "
- Jason V, Verified Buyer

Compare with Other Insoles

Our insoles are available in 3 levels of support so you can customize to your needs.

Type Insole	Pace	Dash
Best For	Walkers, runners, hikers, and those with pronation and supination issues. Ideal for plantar fasciitis.	Severe overpronation issues and competitive athletes. 100% carbon fiber arch supports are uber-light and nearly rigid.
Firmness	Firm & Flexible	Nearly Rigid
Arch Support Material	Polypro+	100% Carbon Fiber
Arch Support Thickness	2.5 mm	1.2 mm
Top Cover Density	Firmer	Firmer
Ventilated Top Cover
		Shop Dash

2-Part Insole System

Great return and exchange process

I somehow got the flat inserts instead of the desired high inserts. Tread labs quickly sent a tag to send back the flat ones and then sent me the high ones that I wanted. I was very happy with the return and exchange process.

Stiff for long hours on my feet

They're stiff and don't give away like some inserts after being on my feet. I've been trying them in different shoes and so far I like them. I will probably try the Pace too just to compare.

Feels good

Feels good. I wear custom arch supports, but didn�t want to spend the money for the custom inserts. These seem to work well for my casual boots. I�m heading to buy another pair right now.

They work!

Got the carbon fiber model and they are helping my plantar fasciitis. Ordering a second set to cut down on my moving them shoe to shoe

Biomechanics fixed, 10-15 sec / km faster!

Not all feet are created equal, not all insoles are created equal. These ones WORK. I have a severe high arch x pronation issue. For years, I have been running with asics gt 2000 and a pair of high density foam custom insoles. Over the last 3 months, I have been fighting a sciatica and hamstring pain in my left leg. Decided to try to change my insoles. My Treadlabs dash Xhigh arch arrived last night. I went out this morning: what was supposed to be a quick 7mile run �just to try� ended up much longer and more importantly at a much faster pace with the pain almost totally gone� WOW! The support is great (for me) and there is a nice springy feel from the carbon plate, much better than HD foam. Really enjoyed that first run, looking forward to longer distances this weekend. This also shows how much difference can be made by working on the biomechanics of running, �from the toes up�! The price point of treadlabs is about 2x higher than competition in this world of �off the shelf� insoles but well worth it - I tried what is supposed to be an equivalent product from Superfeet: support was far inferior and overall it just did not feel right (for me). When you buy Treadlabs insoles, just make sure to refer to actual dimensions. Treadlabs sizes are small. The 11-11.5 US size I bought is actually 3 mm shorter than the insole of my asics GT 2000 in 10.5 US.

1 2

EU	CM
36-37	24.3
38-38.5	25.2
39-39.5	26
40-41	26.8
41.5-42	27.7
42.5-43.5	28.6
44-44.5	29.5
45-46	30.5
46.5-47	32.2

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Dash Insoles

Dash Insoles

Description

Specs

Shipping

What Makes Tread Labs Insoles Better

One size does not fit all.

Like new, on demand.

Guaranteed to last.

The Support of Custom Orthotics, Simplified.

Perfect for Boosting Athletic Performance

"Nice support for sports"

"Great for this post surgical athlete. Cycling, running, walking, lifting.

Flat Feet/ Fallen Arches

Compare with Other Insoles

2-Part Insole System

Customer Reviews