How to clean fixed insoles properly

With the right techniques, you can save your favourite pairs instead of throwing them away.

Many people wash the laces and give the surface a quick wipe, then wonder why their trainers still smell unpleasant. The cause is inside: insoles that are glued or stitched firmly in place. Using water or harsh products carelessly can quickly damage the adhesive, cushioning and shape. However, a few targeted steps can clean non-removable insoles thoroughly and keep them hygienically fresh.

Why fixed insoles need careful treatment

In many trainers, running shoes and smart leather shoes, the insole is glued or stitched to the midsole. It cannot be removed without force, which makes cleaning it more difficult.

Sweat, skin flakes and dust collect in this area during everyday wear. Together, they create an ideal breeding ground for bacteria, causing odours and, in the worst case, athlete’s foot.

Always clean fixed insoles directly inside the shoe, using as little water as possible while working precisely and in a controlled way.

Depending on the model, these footbeds may be made from foam, gel cushioning, memory foam or leather. Some sports brands use special coatings designed to resist bacteria or moisture. All of these materials are sensitive to excess dampness and aggressive cleaners. Damaging the structure or adhesive can lead to:

• adhesive coming loose and the sole lifting away
• crumbling foam
• a distorted shoe shape
• damaged waterproofing and membranes

Step by step: gentle cleaning inside the shoe

1. Remove dry dirt thoroughly

Before introducing water, remove any loose debris. Otherwise, you will only rub dirt deeper into the material.

• Open the shoes fully and loosen or remove the laces.
• Gently shake out the inside.
• Brush the insole with a soft brush, such as an old toothbrush, or use a cloth.
• Carefully work around the edges at the toe area and heel as well.

This initial stage already removes a large proportion of dirt and makes wet cleaning more effective.

2. Apply a mild cleaner correctly

For the main clean, a very gentle solution of lukewarm water with a little washing-up liquid or specialist shoe cleaner is usually sufficient.

The insole must never be soaked. The cloth should be damp, not dripping wet.

Proceed as follows:

• Mix lukewarm water with a few drops of mild cleaner in a bowl.
• Dip a microfibre cloth or soft sponge into the solution, then wring it out thoroughly.
• Wipe the insole using small circular movements, treating heavily soiled areas a little more firmly.
• Use a second cloth dampened only with clean water to remove any cleaning residue.
• Finally, blot the surface carefully with kitchen roll or a dry cloth.

If the interior contains delicate materials such as leather, use a leather-care or specialist product rather than washing-up liquid, and follow the manufacturer’s instructions.

Home remedies for strong odours and stains

If a mild soapy solution is not enough, simple household remedies can help. Many homes already have them to hand.

Cleaner	Suitable for	How to use it	Approximate drying time
Mild soapy solution	General dirt	Work in with a damp cloth	24–48 hours
Bicarbonate of soda or baking powder paste	Stubborn stains, strong odours	Apply, leave to work, then brush away	12–24 hours
Alcohol and water mixture	Reducing germs	Apply sparingly with a cloth or light spray	6–12 hours
Diluted household vinegar	Neutralising odours	Use a fine mist; do not soak	12–24 hours

Bicarbonate of soda paste for stains and musty smells

Bicarbonate of soda, or standard baking powder made with bicarbonate of soda, has a mildly abrasive effect and neutralises odours.

• Mix one or two spoonfuls of bicarbonate of soda with a small amount of water to make a thick paste.
• Apply it only to stains or particularly smelly areas.
• Leave it to work for around 15 minutes.
• Rub it away carefully with a slightly damp cloth or brush.
• Wipe over with a dry cloth, then allow the shoe to dry thoroughly again.

Alcohol and vinegar for hygiene and odour control

A mixture of alcohol, such as isopropyl alcohol, and water can reduce germs, making it useful after sport or for very sweaty feet. Diluted household vinegar is particularly helpful against odours.

Important: only mist the interior lightly or dab it on with a cloth; never pour it into the shoes. Using too much can damage materials and greatly extend drying time.

Drying properly: the crucial stage

Even the best cleaner is ineffective if shoes remain damp for days afterwards. Moisture inside encourages mould, ages the adhesive and creates fresh odours.

Direct heat is off limits: no radiator, hairdryer or oven. Your shoes will last longer as a result.

Instead, follow these steps:

• Place shoes at room temperature in a well-ventilated spot.
• Undo the laces and pull the tongue well forward.
• Loosely stuff them with newspaper or kitchen roll, replacing it every few hours.
• If needed, use a fan or dehumidifier to speed up the process.

Drying may take 48 hours, especially in damp homes. Before wearing them again, check the toe area with your hand: if the material still feels cool and slightly clammy, the shoe needs more time.

Keeping shoes fresh between deep cleans

Anyone who waits until trainers smell strongly will always be cleaning after the fact. It is more sensible to act early and make a few small adjustments to everyday habits.

Air shoes out and manage moisture

After wearing them, do not put shoes straight into a cupboard. Instead:

• leave them open in the room for several hours, ideally somewhere airy
• absorb moisture with cedar shoe trees or cedar inserts
• avoid stacking shoes on top of one another so that air can circulate

Even this simple measure noticeably reduces bacterial growth and extends the time before the next intensive clean is needed.

Using powders and sprays correctly

Odour-neutralising shoe powders and sprays are now available in many forms, from chemist products to natural blends containing tea tree or eucalyptus oil.

Points to keep in mind:

• Apply them only to dry insoles.
• Use a modest amount to avoid creating a sticky layer.
• If you have sensitive skin, choose fragrance-free or natural products.

If you prefer not to buy anything, occasionally sprinkle a little bicarbonate of soda inside dry shoes, leave it overnight, then shake it out thoroughly or vacuum it away the following day.

Rotate shoes instead of wearing one pair continuously

One simple approach that many people underestimate is avoiding the same pair every day. Rotating between two or three pairs gives each insole time to dry completely. This cuts down odours, protects the material and saves money over time because shoes last longer.

When new shoes or insoles are needed

Some issues cannot be solved despite careful care. If cushioning has noticeably weakened, the insole has become compressed, or the smell returns quickly after every clean, this is a warning sign.

Particularly with sports shoes, a worn fixed insole can increase strain on joints and tendons. It is then worth taking a critical look: are the tread, upper and footbed still in a condition that properly supports your feet? If not, replacement is the only option.

Where shoes are otherwise still in good condition but have hygiene issues, a podiatrist or cobbler may in individual cases be able to adapt, pad or retrofit them. This depends heavily on the construction of the model and should be discussed with a specialist retailer.

Background: why insoles smell at all

Odour is not caused by sweat alone, but by bacteria breaking it down. The warmer and damper the shoe, the faster those bacteria multiply. Synthetic materials often intensify the effect because they allow less moisture to escape.

Anyone who exercises frequently, wears safety footwear for long periods or spends a lot of time standing at work should therefore focus not only on the shoes, but also on foot care: wash feet regularly, dry them thoroughly and, where necessary, use specialist care products for excessive sweating. Clean feet place far less strain on the insole and mean that the next cleaning session is needed much less often.