Upstep Answers
Our team answers your questions about the causes and treatment of various podiatric conditions, including plantar fasciitis, flat feet, foot pain, and the use of custom orthotics.
Recent Answers
Should You Use Orthotic Insoles for Supination?
Supination is the external rotation of the foot. It occurs when you bear weight on the outer edges of your feet while moving. This can place undue stress on your foot causing conditions like plantar fasciitis, ankle sprains, IT band syndrome (overuse injury of connective tissues), stress fractures, Achilles tendinitis, etc. What Are the Risks and Causes of Supination? The following are common risk factors and causes of supination: Genetics Supination can be transmitted through the genes that affect the foot structure. Ankle injuries Previous history of ankle injuries can predispose you to a supination defect.Structural problems These include bow legs, weak ankle muscles, loose ligaments, and limb length discrepancy.Exercise Whether too much or too little, exercise can lead to supination. Can Insoles Correct Supination? Yes, there are custom insoles to correct supination. This kind of supination orthotics will support the feet and distribute the pressure evenly across your foot while ensuring that your foot remains neutrally aligned. When choosing a custom insole to correct supination, choose one that is firm, durable, has a deep heel cup, and has an arch that follows the curves of your feet. What Footwear Should a Supinator Wear? Neutral shoes with an extra cushion or shock absorption qualities are recommended. Asides from this, different footwear made by New Balance, Chaco, Saucony, and Birkenstock footwear are touted to help supinators. As a general rule, look for shoes that: Have curved edges to allow for pronation.Are made from flexible and lightweight materials that allow more foot motion.Have flexible medial (inner) sides. » Looking to alleviate foot pain? Purchase the best insoles for supination The Bottom Line Supination can quickly become problematic if not dealt with decisively. You can easily fix this with the right supination orthotics. As such, contact a specialist to have a custom insole made for you to correct your supination.
Asked an hour ago
How to Fix Supination When Running
While pronation is normal when running, supination isn’t. Excessive supination causes the athlete to bear weight on the outer edge of the foot, resulting in an inward roll of the foot. Supination starts slowly but can be progressive without treatment; early treatment leads to a better prognosis. Otherwise, the foot becomes rigid and arthritic. It can also lead to other complications, including ankle sprains, shin splints, hammertoes, iliotibial band pain syndrome, and more. That being said, can excessive supination be fixed? Can Excessive Supination While Running Be Fixed? Excessive supination places additional pressure on the outer edge of the foot that can lead to further complications. Thankfully, excessive supination while running is fixable. Once excess supination is confirmed, a doctor will assess your foot and prescribe a treatment plan to address it. Techniques for Reducing Running Supination Use proper running shoes If you notice your running shoes are beginning to bend to one side, that can be a sign that you supinate excessively. You want to choose a running shoe that fits snugly and is comfortable, flexible, and well-cushioned. Use custom orthotics Orthotics for supination can be designed to fit your feet and shoes. They support your arch and heel perfectly, helping to control the foot motion. You can order your custom orthotics from our online store. Run with proper form When running, keep it at the back of your mind that you must land with a flat foot and avoid curving your toes. To achieve this, aim for shorter strides when running. Stretching and strengthening exercises Strengthening exercises give more stability to your ankle and foot, which are easily affected by supination. Likewise, you can stretch your supinators to reduce the buildup of tension. If you need a comprehensive overview of the above, check out our guide on how to correct foot supination.
Asked 4 hours ago
Can Orthotics Cause Back Pain?
Using orthotics for back pain can be an excellent way to prevent or address stress on the spine and relieve pain. Unfortunately, when custom orthotics aren’t used properly, they can cause more back pain. Contrarily, when used correctly, orthotics will reduce the pain you feel on your back. It is thus essential to get custom-made and well-fitted orthotics and use them properly to prevent pain. Why Using Orthotics Can Cause Pain Orthotics can result in pain for the following reasons: Overuse during the "break-in" period Like contact lenses, it takes some time for your body to get used to an orthotic device. That period is known as the break-in period. During the break-in period, you are expected to wear the orthotics for, at most, 1-2 hours every day until there is adaptation. However, overusing the orthotics during this time can cause foot/arch discomfort and pain at the ankle, knee, and back. Incorrectly fitted/designed orthotics These can cause foot malalignment, which can, in turn, cause pain in the following areas: ShinsAnklesCalvesThighsLower back It can also increase the risk of ankle sprain and put strain on the arches, knees, ankles, and hips that can lead to joint pain and inflammation. The lack of proper padding and arch support can cause the ligaments and tendons in the feet to overstretch, leading to lower back pain. » Want to invest in orthotics? Browse Upstep's range of custom orthotics to get started Importance of Correctly Managed Orthotics While an incorrectly fitted orthotic can cause pain, a correctly managed one can help prevent or manage pain. Upstep can assist you in this regard. Our custom orthotics are designed according to your foot impressions and are tailored to your specific feet needs. They guarantee maximum benefit for the user, including improving function, restricting movement, correcting alignment, reducing pain, and improving deformities. » Alleviate pain with the best insoles for back pain.
Asked 3 days ago
Do Heel Cups Help Achilles Tendonitis
Achilles tendonitis is the inflammation of the Achilles tendon, the band of tissue that connects the calf muscles in the lower limb to your heel bone. It occurs when you overload the tendon and can hinder the performance of daily activities. Symptoms of Achilles Tendonitis The common symptoms that you're likely to experience if you have Achilles tendonitis are: Pain, tenderness, swelling, and warmth around the heelReduction in range of motion when flexing the footThickening of the tendon » Purchase the best insoles for achilles tendonitis What Are Heel Cups? Similar to custom orthotics, heel lifts for Achilles pain reduce the amount of load passing through your Achilles tendon. As such, orthotic devices are a good way to manage the symptoms of Achilles tendonitis while working through the rehabilitation period. They’re often used in combination with non-steroidal anti-inflammatory drugs (NSAIDs) and exercises (stretching and strengthening). Heel cups benefit Achilles tendonitis by elevating the hindfoot and taking tension off the Achilles tendon. Consequently, the muscle is shortened and needs only to stretch a little when walking or running. A firm heel cup will provide adequate support to your heel, reduce the tension in your Achilles tendon, and allow you to return to your normal activities while healing continues. » Read more about how orthotic insoles can help treat Achilles tendonitis Using Heel Cups for Your Achilles Tendonitis While there may be no evidence that heel cups lead to permanent change, there are enough suggestions to conclude that it helps, to some degree, with tendonitis. As such, heel cups are worth a trial in managing Achilles tendonitis. Soft tissue injuries can take weeks to heal. Thus, for the effect of the heel to be observable, it may be necessary to use the heel cup for 6-12 weeks before discarding it as non-effective. If, however, there is no improvement after that, it’s time to seek an expert opinion from your doctor.
Asked 3 days ago
Best Shoes For a Sprained Ankle—and What to Avoid
Ankle pain is a common problem in many people, especially athletes. It is often a symptom of an underlying disease or condition, including sprains. However, it can also be a consequence of wearing the wrong shoes. Which Shoes Should You Wear With a Sprained Ankle? Shoes can cause or worsen ankle pain, but they can also improve ankle pain and ankle sprains. Interestingly, changing into supportive shoes as soon as possible speeds up recovery after an ankle sprain. They do this by influencing the biomechanical alignment of the foot, providing support and cushioning, and aiding efficient energy transfer during motion. Shoes with sturdy soles and cushioning are best after sprains. Which Types of Shoes Should You Avoid Wearing? With any type of sprained ankle, you should avoid wearing the following: Ill-fitting shoes Shoes that are too tight or too wide will aggravate ankle problems.Shoes without adequate heel support Without adequate support, you will strain the muscles in your foot, which leads to further pain and discomfort.Uneven shoes due to wear and tear This can dislodge the alignment of the feet and cause pain.The wrong shoes for activities While it may seem obvious, wearing running shoes for long hours at work or wearing work boots to race will worsen the symptoms of a sprained ankle. High heels Wearing high heels should be avoided altogether until your ankle has fully healed. What Else Can Be Done to Heal a Sprained Ankle? We also recommend performing specific exercises to heal sprained ankles, doing regular ankle strengthening exercises, and using ankle support. You can also garner further relief through the use of insoles, but it is important to note that they should not be relied upon as the sole treatment for a sprain.
Asked 12 days ago
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