Insoles in barefoot footwear: allies or enemies?
- BareTierra
- Dec 16, 2025
- 7 min read
If you've been suffering from foot pain for a while, have tried "everything" (including insoles), and are now drawn to barefoot walking, it's normal to have this question:
"If I use insoles... is it no longer barefoot?"
The short answer: yes, you can use insoles and still take care of your gait , but not all insoles are suitable for all people or all situations.
In this article we will look at it from a practical and realistic perspective:
When does it make sense to add insoles to your barefoot shoes
What types of templates fit with a minimalist philosophy
When is it better to talk to a professional and not improvise?
Template models that can help you in your transition
1. A quick reminder: what makes a shoe “barefoot”?
For a shoe to truly be considered barefoot, it typically adheres to four key principles: a thin, flexible sole; no drop (heel and forefoot at the same height); a wide toe box; and no rigid reinforcements that restrict the foot. All of these features aim to respect the foot's natural shape and movement.
When we add a template, the goal is not to break these four principles: that it remains flat, flexible, and with room for the fingers.
2. Insoles vs. orthotics: they are not the same
Before we continue, an important distinction:
"Normal" insole: an extra layer of material (wool, foam, cork, cotton) that you add inside the shoe for warmth, comfort, or a better fit . It doesn't necessarily provide strong support or alter your biomechanics.
Rigid orthotic insole or orthotic device : designed to correct or compensate for something (for example, significant heel or arch support after an injury). It is usually much more rigid .
In the barefoot world, expert sources recommend that insoles for use in minimalist footwear be flat and flexible , so that they complement the shoe and do not turn it into a "cushioned tank" again.
Rigid orthoses may have their place as a temporary tool, but in that case it is essential that they are prescribed and fitted by a specialized podiatrist or physiotherapist.
3. When does it make sense to use insoles in barefoot footwear
It's not "cheating." It's adapting barefoot to your current reality.
3.1. To gain comfort in the transition
If you're used to years of thick soles, very supportive arches, and intense cushioning, barefoot shoes may seem too thin at first.
In those cases, a flat, flexible insole with some padding can:
Soften the impact of walking on hard asphalt
Give yourself some space while your muscles get stronger
To prevent you from quitting after a week because "this hurts too much"
Examples of this type of template:
Insoles with memory foam or thin PU for minimalist footwear, such as those offered by Be Lenka (for example, ActiveBoost or Comfort Cotton for their most demanding soles).
Skinners Comfort+Insole, designed for walking many hours on hard urban surfaces, maintaining 3 mm thickness and flexibility.
In this usage, the template is a bridge : not the final destination.
3.2. To avoid getting cold feet
If you're sensitive to the cold, you already know: barefooting is wonderful... until January arrives.
This is where thermal or wool insoles come into play:
Wool (sheep or blend) to provide warmth and absorb sweat
Layers with thermal sheeting or aluminum to cut off the cold rising from the ground
For example:
Winter insoles with wool and insulation from Shapen, specifically designed for barefoot footwear.
ThermoWool and other winter insoles from Be Lenka are compatible with most of their models. See Be Lenka ThermoWool Insoles
Skinners Winter and Thermal insoles , with an insulating layer and a wool-like lining to retain heat. See Skinners Winter Insoles
On Amazon you can find wool barefoot insoles and self-heating thermal insoles; some come in cut-to-size packs designed for different types of footwear.
Lambskin insoles with cork on Amazon
Lambswool insoles with insulating sheet on Amazon
In this case, you're not looking for support: just warmth without losing flexibility.
3.3. To adjust the “volume” of the shoe
Sometimes the problem isn't the sole, but rather:
The shoe is a tad too long for you
Either you have a high instep, but little volume in the midfoot area
Or your foot is very thin and you notice that you "dance" inside
A thin insole can:
Slightly reduce the space so the foot doesn't slip.
Improve the feeling of grip without squeezing the fingers
To finally make a model you love usable
In this case you can use very thin insoles made of cotton, light foam or leather to replace the original ones and "fine-tune" the fit without losing the barefoot base.
3.4. To manage sweat and odors
If your feet sweat a lot, a moisture-absorbing insole that can be removed for ventilation/washing is your ally:
Wool or wool blend
Cotton with a soft latex coating
Activated carbon for odor control
There are many cuttable options on Amazon designed just for this: activated carbon, sweat-absorbing fabrics, and thin insoles to keep the inside of the shoe cooler.
3.5. For sandals, ballet flats and flats
An insole can be useful with barefoot sandals or very open ballet flats:
Very thin, non-slip, so the foot doesn't "slip"
Visually pleasing if you can see some template material
That you can remove and change depending on the season.
In the barefoot community, thin leather or microfiber insoles are widely used, or even a standard barefoot insole is cut to fit the shape of the sandal.
4. What should a “barefoot-friendly” insole have?
When looking for insoles for your barefoot shoes, check this out:
Flat (no raised heel) : no hidden 5-10 mm drop in the insole. The heel and forefoot should remain at the same height to avoid changing your overall posture.
Flexible : You should be able to bend and twist it by hand almost like you do with your shoe. If the insole is too rigid, it restricts your foot's movement.
The thinnest possible for your purpose : the thicker the shoe, the further your foot is from the ground and the more it alters the barefoot feel. It should have just enough to fulfill its function (warmth, comfort, fit).
It should respect the space of the toes : ideally, it should match the anatomical shape of your foot, or at least not narrow the toe area when placed inside.
Material suitable for your use
Wool or blend for winter
Soft foam to cushion something in transition
Cotton/fine leather for everyday use and sweat absorption
5. What about rigid orthotic insoles?
Here we enter delicate territory. Some sources specializing in minimalism explain that, if orthotics are needed, they work best in flat, wide, and flexible shoes , because if the shoe itself already deforms the gait, it's more difficult for the orthotic to do its job.
But:
A rigid orthosis in a very flexible shoe can move, dig in, or generate strange forces on the foot and leg.
It makes no sense to use it "just in case" without prior evaluation.
Therefore, if you have been prescribed an orthosis:
Discuss it with the professional before going barefoot.
Ask what type of shoe is most suitable with that insole.
Consider whether you need a slower transition (for example, starting with flat shoes but not too minimalist).
And remember: this article is for informational purposes only and does not replace individualized medical advice.
6. How to try insoles on your barefoot shoes (step by step)
I propose a simple mini-protocol:
Define your goal : Do you want more warmth? Less impact on asphalt? A better fit? This way you choose the right insole and not something random.
Start at home : try them first for 30–60 minutes at home , with gentle movement: walking, going up and down stairs, daily tasks.
Listen to your feet and body : signs that the insole is helping you: less discomfort, a feeling of stability, more comfort without extra stiffness. Warning signs: new pain, localized pressure, tingling, a "board" feeling under the foot.
Increase time and distance gradually : just like with barefoot walking in general: it's better to add minutes each day than to go from 0 to 8 hours on concrete.
Check them periodically : what you need today (for example, more cushioning) might not be necessary in a few months. Check your insoles just like you check your gait.
7. Practical ideas based on your situation
7.1. If you are starting with barefoot
Choose a flat, cushioned insole or memory foam for high-impact days (long hours on your feet, city life, travel).
Insoles like ActiveBoost (Be Lenka) or Comfort+ (Skinners) are designed precisely for that: to add comfort while remaining minimalist.
Combine its use with simple foot exercises (such as opening your toes, raising your arch, walking barefoot at home) so that your muscles can do their part as I explain in this other article .
7.2. If your problem is the cold
Use wool insoles or insoles with a thermal layer in winter and switch back to thinner ones in spring/summer.
7.3. If you have plantar fasciitis, metatarsalgia, or other discomfort
The essential thing here is that you are accompanied by a podiatrist or physiotherapist who understands the barefoot concept.
Sometimes they are combined:
strengthening exercises
shoe changes
specific templates (e.g., offloading the metatarsal area) for a limited time.
Avoid experimenting on your own with highly structured templates or exaggerated arches "just because it's on Amazon." Professional judgment and listening to your own body are key.
8. So… does using insoles “break” the barefoot?
My view (and that of many experts in minimalist footwear) is this:
Your foot already benefits greatly from the change to a wide last, flexible sole and no heel.
Adding a thin, flat, flexible template does not erase those benefits.
If, thanks to an insole, you are able to move more, with less pain and greater consistency , you are adding to your health, not subtracting from it.
The important thing is not to do "perfect" barefoot walking, but to find the middle ground that allows you to live with less discomfort today, while your body adapts and gets stronger.
And from there, step by step, make adjustments.
You're no less of a "barefooter" for needing extra help. What's important is that every step you take brings you closer to feeling better in your own body.
Disclosure : This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.
