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Custom Orthotics 101: How to Adjust to Your New Insoles

  • Bryan Hill PT, FAFS, CFL1, CEO
  • Jul 13
  • 4 min read

Now that you've completed the casting process for your custom orthotics, here is everything you need to know about adjusting the fit, acclimating to your insoles, and alleviating any initial discomfort. We hope these resources help you smoothly transition into everyday wear of your new orthotics!


Adjusting the Fit of Your Orthotics

In most cases, you can adjust the fit of your insoles yourself. Here's how:


  1. Remove the original, factory-made insoles of the shoe you plan to wear most with your new orthotics.

  2. Stack the factory insole on top of the orthotic insole, so that the heel areas are aligned.

  3. If the orthotic insole is longer than the factory insole, trim away the excess material at the toe of the insole, using the factory insole as your guideline.

  4. Repeat on the other side.


Note: Do NOT trim the arch or heel of the orthotic device! If you feel this area is not fitting well, contact us for a fit assessment. See details in the section below labeled "For Persistent Pain or Discomfort."


Tutorial for trimming custom orthotic insoles down to size.


The Acclimation Phase

Once you receive your orthotics, we recommend gradually increasing your wear time, as your body needs time to adjust to the new support.


⏰ The First 3 Days:

Wear orthotics for 1 hour, then remove them for 1 hour (replacing with the original insole of the shoe or swapping to a different pair of shoes). Repeat this pattern throughout the day.


📆 The Following Days:

Gradually increase wear time as tolerated. If you experience discomfort, lengthen the time between wear periods. If there is no discomfort, you may increase wear based on your comfort level.



Tips for Alleviating Initial Discomfort

As your body adapts to your new orthotic insoles, mild discomfort, temporary muscle soreness, and fatigue can occur; this is a normal part of the acclimation process. Here are some video tutorials to alleviate some of the initial discomfort and soreness. If any of these exercises are overly painful, stop doing them immediately and contact your local Rehab United clinic.



DIY Foot Massage with a Ball: using a lacrosse ball or tennis ball, roll along the arch of your foot and toes.




3-Way Calf Stretch: using a wedge or door stop to elevate your back foot, lunge forward to stretch the calves.




Ankle Excursion Exercise: using a wedge or towel to elevate your forefoot, perform single-leg toe taps in 3D.



For Persistent Pain or Discomfort

If you are feeling persistent or worsening pain and discomfort, discontinue use of your orthotics and contact us. Please email our team member, Alexa, at amay@rehabunited.com within 60 days of receiving your insoles; she can help connect you with your orthotic therapist to assess the fit of your insoles and make any necessary adjustments or repairs.


Please include photos or videos of your insoles in your email so that our providers can better assess the fit and determine if you need to come in for an adjustment or repair.* For this documentation, we will need to see your foot while standing on top of the insole:


  1. From the outer side of the foot

  2. From the inner side of the foot

  3. From above the foot


Depiction of photo angles needed for a virtual fit assessment of custom orthotic insoles

You can accomplish this by propping your phone against a wall, utilizing the front-facing camera so you can see that your foot is in frame, and either setting a timer on the camera or recording a video. If you are unsure how to capture these videos, please watch the video tutorial below to learn how:




*Repairs and adjustments will require an appointment and associated fees.



Frequently Asked Questions (FAQ)

ⓘ Why does soreness and discomfort occur during the acclimation phase?

Orthotics change how pressure is distributed through your feet, which can shift alignment at the ankles, knees, hips, and even your lower back. This shift in posture and gait also activates muscles that may not have been used as much before, while reducing strain on others that may have been overworked.

Your orthotics can be used in most shoes, including tennis shoes, casual shoes, boots, and loafers. Orthotics will not work in shoes like sandals or high heels. We also offer a lower-profile "fashion fit" orthotic that is more suitable for dress shoes; see the question below for ordering another pair of insoles.

Yes, you can order a second pair of orthotics without needing another appointment. We offer your second pair at a reduced cost of $345. Let us know if you would like to use this second pair for a different purpose/shoe type from your first pair, as we can adjust the materials to suit the use case.

Remove the orthotic and apply powder, such as baby powder or cornstarch, then put the orthotic back in. You can also try cutting a bit of a dryer sheet and placing it between the insole and the inside of the shoe.

This can be a normal part of adjusting to orthotics. Try applying Aquaphor, Vaseline, or a similar petroleum jelly product to the areas of discomfort before putting your socks on. If the discomfort does not diminish after the acclimation period, contact us, and we will help to address the issue.


Any Issues? Contact Us!

For assistance with your orthotics, please email amay@rehabunited.com with any questions or concerns.


 
 
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