Insole With Foil: Which Side to Wear and Why

A handy thing: insoles with foil. On one side – felt or fur, on the other – foil. It’s simple and kind of clear on which side to put the insoles on. But, at the same time, conversations on the topic “Down with foil or up” sometimes turn into a real debate.

Insoles with foil – what are they good for?

In order to keep your feet warm in winter, you need to insulate your shoes – put the right insoles in them. This can be:

  • Insoles made of felt – the simplest option, they perfectly retain heat and take away excess moisture.
  • Fur insoles – can withstand pretty low temperatures, although they wear out quickly. Insoles with aluminum foil are good because they work like a thermos: they keep warmth inside the shoe but do not let the cold in.

In addition, due to the extra layer of foil, such insoles can last longer than usual.

How to put the right insoles with foil – down or up

It is logical that insoles with foil should be placed with the foil down and the warm material towards the foot. How it works: the foil reflects the cold coming from below, while the felt or fur on top keeps your feet warm.

But many people wear just the opposite – with the foil facing up. And here’s why: just like the cold, the foil reflects the heat coming from the foot, which makes the shoe warmer. So maybe it’s really better to put insoles with the foil on top?

Maybe, but there is a “but” here: when the insole is foil on top, the feet sweat more when walking, and therefore become wet and overcooled.

The conclusion is as follows: if you walk a lot, it is right to put insoles in shoes when the foil is at the bottom, but if you more sitting or standing – it is better to foil up.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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