Everything you need to know about carbon foot plates

Photo by Yaroslav Shuraev, Pexels

Whether you're chasing a new personal best or recovering from an injury, you've probably heard about carbon plates. They're stiff, powerful, and packed with potential—but they’re not just for elite athletes. In this blog, we’ll explain how carbon plates work, what “energy return” actually means, and how to choose the right one based on your needs.

What is a carbon plate?

A carbon plate is a thin, stiff insert made of carbon fiber that comes embedded in certain shoes or as a separate product you can add to any walking or casual shoe. Its job? To propel you forward. When you take a step, the plate helps you push off with less energy loss, making every movement feel more powerful and intentional with an almost springy sensation.

You’ll often hear carbon plates mentioned in the context of high-performance running. And it’s true that most carbon plates are designed for athletes, but that’s not the whole story. Premium Orthotics has a carbon plate designed to help the average person return to a normal walking gait. More on that later…

Are carbon plates the same as orthotic inserts?

Short answer, there’s some overlap. And sometimes they’re used in tandem. But it’s important to understand what each product is used for, so you can make an informed decision.

In very general terms: 

• Carbon plates = performance enhancement

• Orthotic inserts = biomechanical support

Where carbon plates are designed to make you go faster in many cases, orthotic inserts are built to keep your body better aligned, reduce fatigue, and prevent injury. They focus on comfort, alignment, and stability, not speed.

Comparison of Carbon Plates & Orthotic Inserts

Feature	Carbon Plates	Orthotic Inserts
Main purpose	Energy return, speed, performance	Support, alignment, pressure relief
Materials	Carbon fiber	EVA foam, Poron, polymer blends
Audience	Athletes, runners	Everyday wearers, athletes, workers
Shoe compatibility	Built into specific running shoes or fits into many shoes, depending on make	Removable, fits into many shoes
Injury prevention	Limited	High
Comfort focus	Low to medium	High

What is energy return?

“Energy return” describes how much energy a material gives back with each step. With a basic foam insole, a lot of energy gets absorbed. With a carbon plate, some of that energy rebounds, helping your foot push off the ground more easily.

You’ll feel that benefit as less fatigue, smoother transitions, and more efficient walking or running.

But remember—energy return doesn’t always mean comfort. It’s more about performance. And not everyone needs that “springy” feeling.

What makes Premium Orthotics' carbon fiber foot plate different?

Most carbon plates are made for elite runners. But Premium Orthotics designed a different kind of product—one that helps everyday people move better, especially after an injury or while dealing with chronic instability, causing mobility issues.

The Carbon Fiber Full Length Foot Plate provides motion restriction with the benefit of energy return. It’s engineered to guide your foot into a healthier, more natural gait—without sacrificing comfort or mobility—all the while making it easier for you to walk.

Dynaflex Full-Length Carbon Foot Plate

Product spotlight: Premium Orthotics Carbon Fiber Foot Plate

• Who it’s for: Anyone recovering from foot or ankle injuries, managing instability, or looking to restore a normal gait.

• How it works: The carbon plate gently limits harmful motion while giving you a bit of energy return—enough to keep your step light but stable.

• What it fits: Designed to be worn under your existing orthotic insert or insole.

• Available styles: Choose from Flat or Contour and select your desired rigidity—Flex, Firm, or Rigid.

• Pro tip: These plates are sold individually. If you need one for each foot, make sure to add both to your cart.

How to choose the right carbon solution for you

You don’t need to be an athlete to benefit from carbon plate technology. Here’s how to figure out what’s right for you:

If you're focused on performance

You might need:

• Carbon plates embedded in running shoes

• High responsiveness and propulsion

• Moderate flexibility

Best for:

• Runners and high-performance athletes

• Sprinting or racing

• Quick toe-off and fast foot turnover

If you're recovering from injury or instability

You might need:

• A standalone carbon plate that provides structure and limits motion

• Moderate-to-high rigidity

• Energy return to reduce fatigue, but still maintain control

Best for:

• Post-injury support

• Walking with better alignment

• Managing chronic pain or instability

What shoes can I use a carbon foot plate in?

The Carbon Fiber Foot Plate from Premium Orthotics is designed to work under your current orthotic or insole, which means you’ll need a shoe with a bit of room.

Ideal shoes include:

• Walking shoes

• Sneakers with removable insoles

• Roomy casual shoes

Avoid:

• Very tight dress shoes

• Strappy shoes

• Heels

Ready to feel the difference a carbon plate can make?

Check out two options in our Premium Orthotics shop.

Browse the Shop

Disclaimer: This blog provides general educational information and is not a substitute for medical advice. Consult a physician or healthcare provider if you experience chronic pain, injury, or instability.