TL;DR: Swapping to Superfeet Green gave me mild ankle soreness for a few days. It feels like an alignment shift (overpronation easing, toes working), not an injury—worth the break-in.

I’ve tried plenty of insoles—Sof Sole, BMZ, Shock Doctor, etc.—but lately I’ve been using Superfeet. My ankles started to feel a bit sore. Is that bad? Or a sign that alignment is changing?

[Superfeet] インソール 【正規代理店商品】 All-Purpose Support High Arch 衝撃吸収 スポーツ 競技 グリーン GREEN F(27-30cm)

スーパーフィート(Superfeet)

Does Superfeet ankle soreness mean it’s working?

When you start using insoles, your gait changes and you use different muscles. For the first 3–4 days you may feel muscle soreness, so don’t ramp up activity too quickly. Insole precautions | Nishitokyo Kato Orthopedics

The quote is about custom orthotics, but the same thing happened to me. It’s like dental braces—there’s an adjustment period. We’re literally changing how the ankle stacks under body weight, so it makes sense.

My history with BMZ insoles

I wrote about BMZ insoles before and kept using them. They let me push off with my toes and really feel the ground. I never got ankle pain with BMZ (though I did overuse my big toe sometimes).

BMZ Insoles Fixed My Collapsed Arches: Overpronation Relief Review

en.shimashimanoneko.com/posts/fix-my-arch-by-bmz-insole

I’ve always had a weak left side. Barefoot around the house I noticed I was landing on the ball of my left foot, barely using my toes—and my index toe was floating! Clearly underused.

What changed after switching to Superfeet Green

The first thing I noticed: a light ache in my left ankle. That’s my “crooked” side, so no surprise. I stretched, swapped shoes, and watched how I was walking.

It’s summer, so I’m barefoot a lot and can see my toes. That floating left index toe was still there. I remembered towel-scrunch drills and thought: “What if I wear Superfeet and really push my toes on a walk?”

I tried it—walked 30–45 minutes—and my arches got seriously sore. Both ankles also felt a light ache. That told me the support was doing something.

Foot habits and alignment

Filming from behind showed mild pronation (feet rolling inward). In a squat it’s obvious: I tip my ankles inward to balance. It’s a compensatory movement.

Superfeet cups the heel and supports the arch, and I can feel it nudging my ankle to stand straighter. That transition seems to be where the ache comes from.

Quick how-to / cautions

• Start with short walks; expect 3–4 days of “new muscle” soreness.
• If pain spikes, swap shoes or rest a day.
• Engage all toes, not just the big toe.
• If you overpronate, film from behind to check if alignment is improving.

Ongoing notes

Other insoles felt “comfortable” or “less tiring.” Superfeet is the first that changed my ankles. Montbell sells them and lets you try them on—makes sense for hikers who load their ankles. The JSDF also uses this green “standard” model.

100 km march without foot trouble? JSDF tips for happy feet | Cainz Magazine

BMZ also has a JSDF model—similar idea with a reinforced heel cup—priced just below Superfeet but above their other lines. Smart pricing.

There’s even a lookalike at Workman for ¥980. If you’re curious, that might be a low-risk way to experiment.

— If you’re dealing with overpronation or arch fatigue, Superfeet Green has been the first insole that made my ankles change rather than just feel cushy. Worth a short break-in.