Homemade Arch Supports

Arch supports hold your feet in their ideal position for walking and running. They can reduce back problems, improve balance and prevent pronation (rolling inward) and supination (rolling outward). They can relieve foot pain and improve athletic performance, too. Professionally made orthotics often cost hundreds of dollars. Less expensive alternatives are arch supports you make at home.

  1. Custom Insoles

    • Several products allow you to custom-fit your insoles. To do this, purchase a set of insoles, trim them to fit your shoes and heat the insoles in a microwave. Then put them in your shoes and stand in the shoes while in an upright, neutral position for a few minutes, until the insoles cool.

      These products don't just cushion your step. Because they support the entire foot and not just the arch, they position the foot properly so there is less impact from each step and energy is transferred from foot to foot as you walk. They also absorb shock and relieve fatigue. They can be reheated and reformed if necessary.

      One product is made by SOLE, another by Zapz; they cost about $50.

    Polymer Clay Supports

    • You also can make arch supports from scratch. You'll need some polymer clay (one brand is Sculpey) or similar material.

      Make two egg-shaped balls of clay in the rough shape of your arch. Place them under your feet and let them take the shape of your arch. Be careful not to use too much clay; the support should fit easily under your foot without making your ankle roll outward. Smooth the edges of the supports and bake them according to package instructions.

      Place the supports in your shoes so that you feel them pressing just in front of your heel. These supports will be hard and will not give when you wear them. They are best for walking, not running. Your feet might feel sore when you first use them, but after that your feet will welcome the relief they provide.