Up Your Performance with Custom Sports Insoles (Orthotics)

According to Sport Singapore’s 2022 National Sports Participation Survey (NSPS), 74 per cent of residents aged 13 and above took part in sport at least once a week. This was the highest level recorded since the survey began. First conducted in 1987 and traditionally held every five years, the NSPS remains the most comprehensive reference for understanding sporting habits in Singapore. With more people training and taking part in high-impact sports activities, the demands placed on the feet have never been higher. Left unsupported, this stress can build up over time, leading to discomfort, reduced performance, or even injuries.

Custom insoles, or orthotics, address these risks by aligning one’s feet, redistributing pressure, and enhancing stability during movement. The type of support needed, however, often depends on the sport. From running to tennis, each activity places unique pressure on the feet, and custom insoles can help athletes move with greater comfort and efficiency.

Walking and Running

Walking and running might look easy, but the repeated impact of each stride places significant stress on the lower limbs. Over time, this can trigger problems such as shin splints, Achilles tendonitis, arch or metatarsal pain, and general fatigue. For long-distance runners in particular, the strain can chip away at endurance, while regular walkers may find discomfort gradually creeping into daily activity.

Custom insoles help counter these challenges by improving foot alignment and distributing pressure more evenly across the sole. This reduces the load on high-stress areas like the arches and heels, easing strain on surrounding muscles and joints. For runners, custom insoles provide a more stable foundation during training and competition. For walkers, they make every step feel more natural and comfortable, supporting mobility without unnecessary aches or setbacks.

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Hard Court Sports

Hard court sports demand explosive movements in every direction. Whether it is darting across the court for a pickleball rally, lunging for a tennis or badminton return, pivoting mid-play in squash, or pushing through the fast-paced action of floorball, basketball, or netball, the strain on your ankles and knees is relentless. The unforgiving nature of hard surfaces magnifies these stresses, often leading to heel pain, ankle instability, or knee discomfort over time.

Custom insoles are built to meet these specific demands by cushioning the impact of jumps and landings, reducing the shock absorbed by your lower limbs. They also provide stability for sharp lateral movements, helping you maintain balance and control during fast, reactive play. With insoles customised to your foot structure, you gain the support needed to stay agile and focused throughout every rally, game, or match.

Gym and Strength Training

Heavy lifts place concentrated pressure on the heels and arches, while high-intensity workouts like circuit training or HIIT add sudden jumps, landings, and rapid changes in direction. These demands can strain the plantar fascia and surrounding tissues, especially when training loads increase too quickly, leading to issues such as plantar heel pain, arch discomfort, or ankle strain.

Custom insoles help by improving foot alignment and spreading pressure more evenly across the sole. This reduces the stress placed on high-load areas like the arches and heels, giving greater stability during lifts and better control during dynamic workouts. With tailored support, gym-goers can move more confidently and comfortably, keeping their training on track without being held back by avoidable strain.

Golf and Cycling

Both golf and cycling might appear less punishing than high-impact sports, yet each places distinct demands on the feet. In golf, long hours on uneven ground and the rotational force of every swing can strain the arches, heels and ankles, affecting balance and comfort over a full round. In cycling, repeated pressure on the forefoot from the pedals can cause hot spots, numbness or metatarsal pain, particularly during longer rides.

Custom insoles help to counter these stresses by improving alignment, redistributing pressure, and supporting stability. For golfers, this means greater balance and control through the stance and follow-through, along with reduced fatigue over 18 holes. For cyclists, it ensures more power transfer and comfort on long rides, reducing strain on the forefoot and keeping energy focused on performance.

Get Fitted for Custom Insoles at Straits Podiatry

Every athlete or sports enthusiast knows the toll that repetitive training can take on the lower limbs. Long runs, hours on the court, or time spent in the gym all place continuous pressure on the same muscles and joints, which over time can lead to discomfort or even injury. Without proper support, this strain can limit performance and recovery.

At Straits Podiatry, we provide customised insoles designed to fit your unique foot structure. By reducing strain, easing pressure, and improving alignment, these orthotics give your feet the support they need to perform and recover well. Whether you are preparing for competition or staying active for health, our podiatrists are here to help you move with greater comfort and confidence. Book your appointment today to get fitted with custom insoles that work as hard as you do.

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Frequently Asked Questions

What is the difference between off-the-shelf insoles and customised ones?

Off-the-shelf insoles are mass-produced for general use and would not match your unique foot structure or the demands of your sport. Custom insoles are individually fitted, providing targeted support, improved alignment, and tailored pressure relief. This personalised design helps reduce discomfort, protect against injuries and give you a stronger foundation for performance.

How do custom insoles improve my performance?

Custom insoles enhance performance by supporting better foot alignment, absorbing shock, and distributing pressure more evenly across the feet. This reduces strain on high-stress areas, improves comfort during activity and encourages more efficient movement. With this added support, athletes and sports enthusiasts can stay focused and perform or play with greater confidence in their sport.

Which sports would benefit most from custom insoles?

Custom insoles are particularly useful for high-impact or repetitive activities such as running, hard court sports, and gym training. They can also be customised to the unique demands of any sport, providing targeted support and protection to keep your feet comfortable and resilient during training or competition.

Can custom insoles help with sports-related foot pain?

Yes, custom insoles can help relieve pain from common conditions such as plantar fasciitis, Achilles tendonitis, and shin splints. By improving foot alignment and reducing pressure on sensitive areas, not only do they support recovery, they also help reduce the risk of further strain and discomfort during activity.

How long do custom insoles last if they are meant for sports?

With proper care, custom insoles typically last for a couple of years. However, their lifespan is dependent on the type and intensity of sports you play, as well as the amount of wear they go through. It’s advisable to have them reviewed periodically by a podiatrist to ensure they continue to provide the right level of support.