Start by identifying your arch type, then match the support to it. Low arches generally need firmer, lower-profile support that limits inward rolling; high arches usually need cushioning that fills the gap under the arch; neutral arches often need moderate support for comfort and shock absorption. Your footwear also helps determine whether a brace or insole fits best.
Key Takeaways
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Use a simple wet footprint test to estimate whether your arch is low, neutral, or high.
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Low arches generally need firmer support, while high arches typically need cushioning that fills the gap beneath the arch.
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An arch support brace wraps around your foot, while an insole sits inside a closed shoe.
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Fit Geno Plantar Fasciitis Insoles come in six shoe-size ranges and can be trimmed. The Arch Support Brace has one adjustable size.
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Over-the-counter supports are not prescribed custom orthotics. Consult a foot specialist if you have significant or persistent pain.
Medical disclaimer: This article is not medical advice. If your foot pain is severe, worsening, persistent, or accompanied by numbness or tingling, consult a healthcare professional.
How do you know what type of arch you have?
You can get a rough idea of your arch type at home using the wet footprint test. This simple self-check helps you identify three general arch patterns: low, neutral, and high.
Your arch is the curved area along the inside of your foot between the heel and forefoot. Its shape can affect how much contact your foot makes with the ground and where support feels comfortable.
How to perform the wet footprint test
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Lightly wet the bottom of one foot.
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Step normally onto a piece of paper or another surface that clearly shows your footprint.
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Lift your foot and examine the shape of the middle section.
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Compare your footprint with the three general patterns below.
A nearly complete footprint generally suggests a low arch or flatter foot shape. If approximately half the midfoot appears, your arch may be neutral. A narrow band through the midfoot, or almost no visible connection between your heel and forefoot, generally suggests a high arch.
Remember that this is only a rough guide. A wet footprint cannot diagnose a foot condition or tell you precisely which support will feel comfortable.
If you want to understand the purpose of arch support before choosing a product, read Understanding Arch Support: What Is It and Why Do You Need It?.
What kind of arch support does each foot type need?
Different arch shapes generally call for different support characteristics. Low arches often need firmer, lower-profile support; high arches may need additional cushioning and contact beneath the arch; and neutral arches generally need moderate support for everyday comfort.
The American Academy of Orthopaedic Surgeons (AAOS) explains that foot inserts and support devices are used for purposes such as cushioning, supporting the foot, and accommodating individual foot needs. The general guidance below is a starting point, not a medical recommendation for a specific condition.
Foot Type and Arch Support Comparison
| Foot type | What the wet test tends to show | General support needs | Fit Geno option designed for it |
| Low arch / flat foot | A nearly complete footprint | Firmer, lower-profile support that limits inward rolling; a deeper heel cup | Arch Support Brace, or Plantar Fasciitis Insoles for in-shoe wear |
| High arch | A narrow band through the midfoot, or almost none | Cushioning and support that help fill the gap beneath the arch | Plantar Fasciitis Insoles |
| Neutral arch | Approximately half the midfoot filled in | Moderate support, comfort, and shock absorption | Plantar Fasciitis Insoles |
What if your feet do not fit neatly into one category?
Foot shape is more varied than three labels suggest. For example, a flatter foot may have an arch that becomes visible when you are not standing, or it may remain relatively flat. Some people with high arches may also notice inward rolling during movement.
These differences are one reason not to choose an insert solely from a footprint.
A support that feels comfortable for one person with low arches may feel too firm for another. Consider the shape of the support, your footwear, and how it feels when standing and walking.
The Fit Geno Arch Support collection includes both on-foot and in-shoe options designed for different wearing preferences.
Should you choose an arch support brace or an insole?
Your footwear and how you plan to wear the support are often the easiest ways to decide. An arch support brace wraps around the foot itself and can be worn barefoot or with open footwear, while an insole sits inside a closed shoe and is trimmed to fit.
Fit Geno Arch Support Brace
The Fit Geno Arch Support Brace is an adjustable support that sits directly on the foot.
It comes in one adjustable size, fits either foot, and does not require measuring. The Black option is designed to remain discreet inside shoes, while Beige is intended to blend with skin when worn bare.
This format may suit someone who wants to use support with sandals, flip-flops, or without shoes.
Fit Geno Plantar Fasciitis Insoles
The Fit Geno Plantar Fasciitis Insoles are full-length inserts designed for closed footwear.
They come in six size ranges based on US shoe size, are available in Berry Purple and Sunset Orange, and can be trimmed along guide lines to fit. They are rated for users weighing up to 220 lbs.
They may suit someone who primarily wants support inside athletic shoes, work boots, or everyday closed shoes.
Which should you choose?
If you want support directly on the foot and flexibility with open footwear, consider the brace design. If you mainly wear closed shoes and prefer a full-length insert, consider the insole.
Neither format is automatically suitable for everyone. Fit and comfort still matter, and neither product should be treated as a substitute for individually prescribed medical care.
If you are comparing foot and ankle support formats, Do Ankle Braces Help Plantar Fasciitis? provides related information.
What size arch support do you need?
Choose Fit Geno Plantar Fasciitis Insoles according to your US shoe size, then trim them along the guide lines to fit your shoes. If your shoe size falls between two ranges, choose the larger size and trim down. The Arch Support Brace has one adjustable size and does not require measuring.
Fit Geno Plantar Fasciitis Insoles Size Chart
| Insole size | Women’s US shoe size | Men’s US shoe size |
| XS | 6–7 | 4–5 |
| S | 8–9 | 6–7 |
| M | 10–11 | 8–9 |
| L | 12–13 | 10–11 |
| XL | 14–15 | 12–13 |
| XXL | 16–17 | 14–15 |
How to trim your insoles
Start with the size that matches your shoes. If trimming is needed, follow the guide lines on the underside of the insole.
Trim gradually and check the fit inside your shoe between adjustments. The insole should lie flat without bunching or curling, and it should not be cut shorter than necessary.
Fit Geno Plantar Fasciitis Insoles are rated for up to 220 lbs. The Arch Support Brace fits either foot and is not covered by the shoe-size chart above.
Before purchasing, check your shoe size against the Fit Geno Plantar Fasciitis Insoles product page.
How do you know if your arch support fits correctly?
A properly fitted arch support should feel supportive beneath your arch without creating a concentrated pressure point. It should also stay secure and avoid making the rest of your shoe feel uncomfortably tight.
When trying an insole, pay attention to the position of your heel, the contact beneath your arch, and the amount of room remaining inside your shoe.
An insole that is too long may bunch or curl. An insert with the wrong arch shape may create uncomfortable pressure even when the overall shoe size is correct.
For an adjustable arch support brace, check that the support remains in position without pinching or feeling overly tight.
Signs that your arch support may not fit properly
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Sharp or concentrated pressure beneath your arch
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Heel slippage or crowding inside your shoe
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Pinching from the support brace
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Numbness or tingling
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Discomfort that increases while wearing the support
A new arch support may feel different from your usual footwear. Introduce it gradually rather than wearing it all day immediately, and pay attention to how your feet respond.
If a support causes worsening pain, numbness, or tingling, stop using it and reassess the fit. Seek professional guidance if symptoms persist.
Remember that a higher arch does not automatically mean you need the firmest insert. The goal is appropriate contact and comfortable support, not simply choosing the most pronounced arch shape.
When should you see a foot specialist instead?
An over-the-counter arch support may be a reasonable option for general comfort, but significant, persistent, or worsening foot pain should be assessed by a healthcare professional rather than managed by repeatedly trying different inserts.
The American Podiatric Medical Association (APMA) distinguishes ordinary shoe inserts from prescription custom orthotics. Unless a device is prescribed by a doctor and made specifically for your foot, it is an over-the-counter insert rather than a custom orthotic.
Fit Geno's Plantar Fasciitis Insoles and Arch Support Brace are over-the-counter support products.
APMA also cautions that over-the-counter inserts may not be the right choice for people with diabetes or circulation problems. If either applies to you, speak with a healthcare professional before relying on a support product.
Seek professional advice if your foot pain is severe, persistent, worsening, or accompanied by numbness or tingling. A specialist can evaluate your symptoms and determine whether further assessment or individualized support is appropriate.
Frequently Asked Questions
How do I know if I have flat feet or high arches?
Try the wet footprint test. A nearly complete footprint generally suggests a lower arch, while a narrow band or near-gap through the midfoot suggests a higher arch. This is a rough self-check, not a diagnosis.
Do arch supports work for plantar fasciitis?
Arch supports are designed to provide cushioning and support beneath the foot. The AAOS guide to plantar fasciitis discusses supportive shoes and inserts among conservative care options. An over-the-counter support should not be presented as a cure or a substitute for professional care.
For related information, see Get Back on Your Feet with the Help of Foot Braces for Plantar Fasciitis.
What is the difference between arch supports and custom orthotics?
An over-the-counter arch support is a ready-made product designed for general use. A prescription custom orthotic is prescribed by a doctor and made specifically for an individual foot, according to APMA.
Can I use arch supports in sandals or open shoes?
Yes, depending on the design. The Fit Geno Arch Support Brace sits directly on the foot, so it can be worn with sandals, flip-flops, or bare feet. Full-length insoles are intended for closed shoes.
Can I trim insoles to fit?
Yes. Fit Geno Plantar Fasciitis Insoles are designed to be trimmed along the marked guide lines. If you are between sizes, choose the larger size and trim gradually to fit your shoe.
Are Fit Geno arch supports FSA or HSA eligible?
Both the Plantar Fasciitis Insoles and Arch Support Brace are listed in Fit Geno’s FSA or HSA Eligible collection. Actual eligibility and reimbursement depend on your individual plan, so confirm your plan’s requirements before purchasing.
How long does it take to get used to arch supports?
There is no single adjustment period that applies to everyone. Introduce a new support gradually and pay attention to how it feels. Stop using it if discomfort worsens or you experience numbness or tingling.
When should I see a podiatrist instead?
See a healthcare professional if foot pain is significant, persistent, worsening, or accompanied by numbness or tingling. People with diabetes or circulation problems should also seek professional guidance before using an over-the-counter insert.