How to Clean Shoe Insoles

Your shoes might look spotless on the outside, but the real source of that lingering smell is hiding inside. Shoe insoles absorb sweat, trap bacteria, and collect dirt with every step you take. The good news? You can tackle this problem at home with simple household items and a few minutes of your time.

Key Takeaways

• Most insoles can be safely cleaned at home with mild soap, water, baking soda, or vinegar—no washing machine required.

• The basic cleaning process involves removing insoles, brushing off debris, wiping with a gentle cleaning solution, deodorising if needed, and letting them air dry completely overnight.

• Different materials like foam, gel, fabric, leather, and wool require slightly adjusted cleaning methods and drying times.

• Never place insoles in a hot dryer or on a radiator, as heat can warp them and damage adhesives.

• If insoles remain smelly, flattened, or cracked after cleaning, replace them for better comfort and hygiene.

Why Cleaning Shoe Insoles Matters

Insoles sit directly under your feet, absorbing sweat and bacteria throughout the day. They’re the primary source of bad smells in most smelly shoes, yet they’re often the last thing people think to clean.

Feet can produce up to 500 ml of sweat per day, and much of that moisture gets trapped in the insole material. This creates a warm, damp environment where bacteria and fungi thrive. Left unchecked, this bacterial buildup leads to persistent smell and can contribute to issues like athlete’s foot.

Regular cleaning does more than just remove smell—it helps prolong the life of both your shoes and insoles while supporting overall foot health. Think about the wear patterns: a commuter walking several miles daily or a runner logging 20-30 miles per week puts significant stress on their insoles. The commuter might benefit from cleaning every two to three weeks, while the runner should consider weekly maintenance to keep things fresh.

Quick Step-by-Step: How to Clean Shoe Insoles (Basic Method)

If you only read one part of this guide, make it this quick method you can use on most insoles.

Start by removing the insoles from your shoes. Brush off any loose dirt using a soft-bristled brush or an old toothbrush, paying attention to the heel and toe areas where debris accumulates. Next, mix warm water with a few drops of mild soap—dish soap works perfectly. Dampen a clean cloth or sponge in the soapy water and gently scrub both sides of the insole, focusing on stained or heavily soiled spots. Wipe the insoles with a separate damp cloth to rinse away soap residue. Gently squeeze out extra moisture without twisting or wringing, then lay the insoles flat to air dry completely before putting them back in your shoes.

This method is safe for most foam, fabric, gel, and synthetic insoles. Leather insoles and wool blends require more gentle treatment, which we’ll cover in later sections.

Typical drying time ranges from 8 to 24 hours depending on thickness and room humidity. If you need your shoes the next day, consider rotating between two pairs so you’re never forced to wear damp insoles. Also, never submerge insoles with electronic or heated components—battery-powered warming insoles should only be cleaned according to manufacturer instructions.

How Often Should You Clean and Replace Insoles?

Cleaning frequency depends on how often you wear specific shoes, how much your feet sweat, and your activity level. There’s no single answer that fits everyone.

Here are practical cleaning frequency guidelines to follow:

• Light casual wear (weekends, occasional outings): clean about once a month

• Daily office wear or regular commuting: every 2-3 weeks

• Intense sports, running, or gym sessions: every 1-2 weeks

• Very sweaty feet or hot climates: weekly quick clean plus deodorising

Beyond cleaning, know when it’s time to replace insoles rather than continuing to wash them. Signs that replacement is necessary include permanent smell that persists after washing, compressed or flattened cushioning that no longer bounces back, visible cracks or peeling layers, and fabric worn through at the heel or ball of the foot.

Typical replacement timelines vary by use:

• Everyday foam or gel insoles: Replace every 6-12 months.

• Heavy sports or running use insoles: Replace every 3-6 months.

• Higher-end rigid support shells: Replace every 1-2 years, especially if they have replaceable top covers.

Inspect your insoles whenever you clean them. Consider keeping a backup pair ready for shoes you wear daily—this makes both cleaning and unexpected wear-outs much easier to manage.

Cleaning Methods by Insole Material

Insoles come in many different materials—foam, gel, fabric, leather, wool blends, cork, and more. Each requires slightly adjusted care to avoid damage while achieving a thorough clean. The following subsections break down the best approach for each common material type.

Foam and Fabric Insoles

These are the most common insoles found in trainers and casual shoes, typically made of EVA foam with a fabric top layer. They’re durable enough for regular cleaning but still require some care.

• Mix warm (not hot) water with mild dish soap to create a gentle cleaning solution

• Dampen a soft brush, sponge, or cloth in the mixture and gently scrub the surface and edges

• Avoid soaking the foam completely—a “damp clean” works better than leaving insoles floating in a bowl of water

• For stubborn stains or persistent smell, repeat the wash, then sprinkle baking soda on the dry surface and leave it in a bag overnight; brush it off in the morning

• Air dry flat at room temperature, away from radiators, fireplaces, or intense direct sunlight that can warp the foam

This method works well for gym shoe insoles after a spin class or any heavily used athletic footwear.

Gel and Hybrid Gel Insoles

Gel insoles provide extra cushioning in the heel and forefoot areas. They often feature a thin fabric or foam cover over the gel material, which requires careful cleaning.

• Wipe with a solution of warm water and a few drops of mild liquid soap using a soft cloth

• Pay attention to grooves and textured areas where grime collects

• Avoid abrasive brushes or scouring pads that can scratch or cloud clear gel material

• Occasionally disinfect by wiping with a cloth lightly dampened with rubbing alcohol, then allow insoles to air dry

• Never wring or twist gel insoles; dry them flat or upright so water runs off without pooling in deeper sections

Gel insoles are particularly common in work shoes and dress footwear where all-day comfort matters.

Leather Insoles

Leather insoles appear in dress shoes and some sandals. They’re more delicate than synthetic options and can be damaged by excess moisture or harsh cleaning agents.

• Wipe the surface with a barely damp cloth and a drop of saddle soap or mild soap—never soak the leather

• For smell control, apply a light dusting of baking soda overnight, then shake or brush it off fully the next day; use baking soda paste sparingly on leather

• Never dry leather insoles in direct sunlight or near strong heat sources, as this causes cracking and shrinkage; room-temperature air drying is essential

• Occasionally apply a very thin layer of leather conditioner once the insole is completely dry to keep the leather supple

This gentle routine works perfectly for freshening leather dress shoe insoles used for daily office wear.

Wool, Felt, and Winter Insoles

These thicker insoles appear in winter boots and cold-weather shoes. They’re often made from wool or synthetic felt with a foam or foil backing for insulation.

• First, shake or brush off loose debris and dried mud before any wet cleaning

• Spot-clean heavily soiled areas with a cloth dampened in mild soapy water rather than fully soaking the insole

• Avoid fully submerging thick wool or felt—they hold water for days and may lose their shape

• After spot-cleaning and drying, sprinkle baking soda across the surface, leave for several hours, then vacuum or brush it off

• These insoles may need extended drying times of 24-36 hours, so having a second pair is especially useful during winter months

Cork and Natural Fiber Insoles

Some eco-friendly or barefoot-style shoes use cork, jute, or other natural fibers. These materials require minimal moisture exposure.

• Use a slightly damp cloth with a tiny amount of gentle soap for surface cleaning only

• Avoid heavy scrubbing or soaking, which can break down cork and weaken natural fibers

• Use baking soda or a dedicated shoe deodorising powder for smell control rather than aggressive washing

• Always dry these insoles slowly in a cool, ventilated area—never under high heat or in full midday sun

Deodorising and Disinfecting Smelly Insoles

Cleaning removes visible dirt, but deodorising targets lingering smell while disinfecting reduces bacteria and fungi. These are separate goals that sometimes require different approaches.

Several common, accessible options work well: baking soda for moisture and smell absorption, distilled white vinegar as a natural disinfectant, rubbing alcohol for quick bacterial kill, and simple fresh air combined with indirect sunlight. Some methods work as daily or weekly quick fixes, while others serve as deeper monthly treatments.

Always test any new solution on a small hidden area of the insole first, especially for colored fabrics and leather. What works on synthetic foam might damage wool or cork.

Baking Soda Overnight Treatment

Plain baking soda is a low-cost, highly effective deodoriser that works by absorbing moisture and neutralise smell trapped in the material.

• Sprinkle a thin, even layer of baking soda across the insole surface

• Alternatively, place insoles in a large resealable bag overnight with 1-2 tablespoons of baking soda, shaking gently to distribute

• The next day, tap off excess powder and brush away any residue with a soft cloth so it doesn’t transfer into socks

• This method is safe for foam, fabric, and most synthetics; use lightly on leather or cork to avoid drying them out

• Apply weekly for gym shoes or after long travel days to keep smell under control

Vinegar and Water Spray

Mixing equal parts distilled white vinegar and water in a small spray bottle creates a natural disinfectant and deodoriser that’s effective on most insole types.

• Lightly mist the insole surface without soaking it

• Let the solution sit for 10-15 minutes

• Wipe with a clean cloth and allow to air dry thoroughly

• This approach works well on fabric, foam, and wool blends; avoid using directly on bare leather or cork without testing first

• The vinegar smell fades completely as the insole dries, leaving a neutral scent

This method is particularly useful after sweaty activities like summer hikes or team sports practices.

Rubbing Alcohol for Quick Disinfection

Isopropyl alcohol (around 70%) offers fast disinfection when you need to kill bacteria quickly—useful after heavy use or if dealing with a minor foot infection.

• Dampen a cloth or cotton pad with rubbing alcohol

• Wipe the insole surface, focusing on heel and ball areas where sweat concentrates

• Alcohol evaporates quickly, reducing drying time compared to water-based methods

• Use more frequently for synthetic and gel insoles, more sparingly for leather and wool

• Condition leather insoles occasionally if you use alcohol on them

Keep alcohol away from open flames and use in a well-ventilated area for safety.

Fresh Air and Sunlight

Simply removing insoles from shoes after use and placing them in a well-ventilated spot can dramatically reduce smell without any products at all.

• Occasional short periods of 30-60 minutes in indirect or gentle morning sunlight act as a mild natural disinfectant

• Avoid long hours of intense midday sun for leather and some foams—it fades colors and degrades materials

• Make “airing out insoles overnight” a daily habit, especially after long workdays or workouts

• Combining airflow with another deodorising method gives more reliable results for very smelly shoe insoles

Daily and Weekly Insole Care Habits

Prevention beats reaction. A simple maintenance routine keeps smells and wear at bay rather than requiring intensive cleaning when problems become severe.

Daily habits:

• Remove insoles from shoes overnight to allow them to dry separately

• Place both shoes and insoles in a ventilated area rather than a closed gym bag or damp cupboard

• Rotate between two pairs of shoes on consecutive days so each pair has time to fully dry

Weekly habits:

• Quick surface wipe for heavily used sports insoles

• Baking soda treatment for gym or work shoes showing early smell signs

• Visual inspection for wear patterns, compression, or damage

For those with very sweaty feet, combine insole care with foot hygiene: use antibacterial soap, change into fresh socks midday when possible, and consider moisture-wicking sock materials.

Insole Care Do’s and Don’ts

This quick-reference checklist summarises best practices and common mistakes to avoid.

Do’s:

• Do air insoles out daily after removing them from shoes

• Do hand-wash with mild soap and warm water as your default cleaning method

• Do test any new cleaners on a small hidden area before full application

• Do replace insoles when cushioning remains flat or smell persists after cleaning

• Do follow manufacturer care labels for specialty or orthopedic models

Don’ts:

• Don’t machine-wash or tumble-dry insoles unless the manufacturer explicitly states it’s safe

• Don’t use bleach, strong solvents, or very hot water—these damage foam, adhesives, and fabrics

• Don’t put wet insoles back into shoes; this traps moisture and accelerates bacterial growth

• Don’t store shoes with insoles in sealed plastic bags while still moist

• Don’t use a hair dryer or place insoles near direct heat sources to speed drying

Keep this checklist in mind the next time you clean your insoles or shop for a new pair.

FAQ: Cleaning and Caring for Shoe Insoles

Can I put my insoles in the washing machine?

Most insoles are not designed for machine washing. The agitation and hot water can damage foam, compromise adhesives, and distort shape. If an insole is clearly labelled “machine-washable,” wash it only on a gentle, cold cycle inside a mesh bag and always air dry afterward—never use the dryer. For orthopedic, custom, or leather insoles, hand-washing is always the safer choice.

How do I clean custom orthopedic or prescription insoles?

Custom orthopedic insoles should generally be cleaned with mild soap and a damp cloth without soaking or bending them. Follow the specific care leaflet provided by your podiatrist or manufacturer, as materials and top covers vary significantly. If the top cover becomes damaged or starts peeling, contact your provider—many custom insoles can be refurbished rather than fully replaced, which saves considerable expense.

What if my insoles still smell after cleaning?

Persistent smellusually means bacteria or fungus has become deeply embedded in the material, or the insole has absorbed sweat for too long. Try a combination approach: thorough soap-and-water clean, followed by a vinegar spray, then baking soda overnight once the insoles are fully dry. If strong smell remains after multiple treatments, it’s typically a sign to replace insoles entirely and consider addressing recurring foot smell at the source through better foot hygiene or medical consultation.

Is it okay to wear shoes without insoles while they dry?

For many casual trainers, temporarily removing insoles is fine, though the shoes may feel less comfortable. However, for running shoes, hiking boots, or orthopedic footwear, insoles are essential to proper fit and support. Rather than going without, keep a backup pair of insoles for shoes you wear frequently. Plan cleaning for evenings or rest days so insoles can air dry overnight without interrupting your normal routine.

Do I really need special products to keep insoles fresh?

Basic household items—mild dish soap, baking soda, and distilled white vinegar—are usually sufficient for effective cleaning and deodorising. Specialised sprays or powders can be convenient for very active people or those with chronic foot smell, but they’re optional rather than necessary. Start with simple methods first. Only add specialised products if convenience matters to you or if stubborn smell requires extra help.