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.
How Do You Perform Eccentric Heel Raises Correctly?
If you like to run or take long walks, an eccentric heel raise is a good exercise to incorporate into your home program. Not only does it strengthen the calf muscles, but it also helps prevent Achilles tendon injuries. Additionally, it can be performed easily, almost anywhere, and without any fancy equipment. Which Muscles Are Worked During Heel Lifts? The calf muscles. Chiefly, the gastrocnemius. However, since the soleus also plays some part in the heel lifts, eccentric heel raises work both muscles. How To Perform Eccentric Heel Raises You can perform heel raises from either the standing or sitting position. Here's how: Seated heel raises Sitting isolates the action of the calf muscles so they can be exercised directly. It also allows you some measure of comfort as you exercise. To perform the heel lifts: Sit on a chair or the edge of a bed with your feet shoulder-width apart.Raise your heels as high as you can, pause to allow maximum stretch, then lower the foot to its initial position.Repeat 20 to 25 more times to make a set.Repeat a set 5 to 6 times daily. Standing heel raises Standing heel raises aren't as comfortable as those while sitting. Apart from working the calf muscles, they also strengthen other muscles attached to the Achilles tendon. To perform the heel lifts in this position: Stand with your feet shoulder-width apart.Hold on to a chair or countertop for support.Raise your heels till you're standing on the balls of your feet.Hold, then slowly lower your heels till they touch the ground. Complete one set of 20 to 25 reps.Repeat about 5 or 6 times daily. The Bottom Line Whether Achilles tendonitis or Achilles pain or any other Achilles pathology, eccentric heel raises, done well, solve for all.
Asked 2 years ago
How Long Does It Usually Take to Adjust to and Break in a New Orthotic?
When you get new orthotics to deal with any foot malaises you may have, you set in motion a process of restoration. Unfortunately, for many, this initial restoration process causes discomfort, pain, and pressure on the foot. This is what warrants the orthotic break-in period. The orthotic break-in period slowly warms up your body and legs until you can put on the orthotics for hours and do strenuous activities without incident. How Long Does It Take to Adjust to and Break in a New Orthotic? There is no one size fits all response to this. Rather, it depends on the patient's situation, the kind of orthotics, how well-fitted it is, and the frequency and duration of usage. Generally, it is expected that the orthotics break-in period will last between 2-4 weeks. Your orthotic break-in or adjustment is complete when you can comfortably wear the orthotics all day. If the discomfort or soreness continues after four weeks of wearing the orthotics as prescribed, they may need to be adjusted or replaced. How to Break in New Orthotics Begin by wearing the orthotics for a maximum of 1 hour at a time. Continue to increase this figure daily by an hour until you are perfectly comfortable in your orthotics. This gets your foot used to the new pressure that your orthotics provide. Also, you will need to avoid strenuous activity that can add pressure to the leg at the initial stage of orthotic use.
Asked 2 years ago
What Happens if You Stop Wearing Your Orthotics?
According to professional instruction, orthotics are meant to be worn all the time as they address the foot function rather than the foot itself. Therefore, you shouldn't stop wearing your orthotics just because there is pain relief. However, some illnesses necessitate the use of orthotics longer than others. For example, You may wear your orthotics longer if you have a condition such as flat feet that restricts you from performing your Activities of Daily Living (ADLs). Do Orthotics Weaken Your Feet? No current studies show that orthotics induce leg weakness. Nonetheless, wrongly prescribed over-the-counter orthotics have side effects such as weak ankles and pain. Therefore, get professional advice or a custom orthotic that fits the function, thus alleviating symptoms and treating the condition. » Are your orthotics worsening your pain? Upstep offers a wide range of custom orthotics and can help you find the perfect fit that gives your feet the correct support When Should You Stop Wearing Orthotics? In many circumstances, you'll wear orthotics frequently over time until you heal or when doing specific activities. However, some conditions may stop you from wearing orthotics, and they include: Orthotics exacerbating foot pain.Knee pain after wearing orthotics.Back pain after wearing orthotics.Injury or traumatic condition that has fully healed. There has been a recent rising interest in the orthotics vs. barefoot debate. Orthotics have been likened to plaster cast that leads to reduced musculature, bulk, and flexibility. However, this is not true. Recent evidence suggests that orthotics may increase musculature strength. If you have significant difficulties restricting you from conducting everyday activities, such as flat feet, you may need to wear orthotics indefinitely and even at home. Consequences of Not Wearing Your Orthotics It’s vital to follow your podiatrist’s guidelines for wearing orthotics. If you don’t wear them as directed, you risk aggravating any muscle or tendon issues. Your healing may backtrack, leading to initial symptoms returning. Back, calf, ankle, or elbow pain are other possible issues that may arise due to neglecting orthotics. Conclusion In conclusion, a myriad of factors is involved in determining what happens when you stop wearing orthotics. It is prudent to talk to your medical team before making a healthy decision. Furthermore, they may be able to lead you through activities that will help you gain muscular strength and speed up your recovery.
Asked 2 years ago
What Are the Benefits of Eccentric Heel Raises?
Eccentric heel raises are a low-impact exercise that anyone can perform with only a box or stair to stand on. How to do eccentric heel raises: Place the balls of your feet on the raised surface.Lift your heels up.Shift your weight onto one foot.Lower your working heel as slowly as possible and as far as you can below the raised surface. As you can see, the exercise is simple, but it poses a number of different benefits. Prevention and Treatment of Achilles Tendonitis Athletes, especially runners, are at risk for developing a painful condition called Achilles tendonitis. It is an overuse injury that manifests symptoms such as mild to severe pain in the back of the leg or above the heel or even unusual tenderness, stiffness, or irritation in the Achilles tendon. Performing eccentric heel raises regularly can help strengthen the Achilles tendon and prevent this condition from occurring. Additionally, performing these exercises can also assist in the healing process if you already suffer from this condition. Eccentric Heel Raises Strengthen the Calf Muscles By working the same muscles as concentric calf raises, eccentric heel raises can strengthen the calf muscles and help prevent a number of injuries. Weak calf muscles can sometimes be a contributing factor to the painful condition known as plantar fasciitis, and so by performing this exercise, you can both prevent and treat many inflammatory conditions that form in the feet and legs. When Should You Start Eccentric Heel Raises? Technically, there is no right or wrong time to start incorporating eccentric heel raises into your routine. Starting immediately can help prevent a number of painful inflammatory conditions and strengthen weak muscles. At the same time, you can also incorporate them into a treatment plan to give your Achilles tendon or plantar fasciitis pain some relief.
Asked 2 years ago
What is a Goga Mat Insole?
Goga Mat insoles are often confused with memory foam insoles, but there are definitely some prominent differences between the two. » How do you choose which insoles to buy? Peruse Upstep's wide range of custom orthotics to get started Memory Foam Prioritizes Comfort Memory foam insoles are incredibly soft and meant to prioritize comfort over everything else. These are most suitable for everyday use where they won't be subject to particularly high impact stress during strenuous exercise. They tend to mold to the shape of your feet exactly. Goga Mat Insoles Are More Resilient The major difference to memory foam is the fact that Goga Mat insoles are more springy and resistant than memory foam, similar to the feel of walking on a yoga mat. It's still softer than regular insoles, but not nearly as soft and moldable as memory foam. Goga Mat insoles are meant to be a cushioning insole that will hold up under stress during high-intensity exercise. They are said to be more suitable for athletes, especially runners. Should You Purchase Goga Mat Insoles? If you are looking for a little extra support and comfort during your exercise, then Goga Mat insoles will likely be a suitable choice for you. If you're wanting supreme comfort and don't have any existing foot conditions, then memory foam could be a suitable choice for everyday use. » Still unsure which insole to buy? Read the product review of insoles for normal everyday activities for insight
Asked 2 years ago
Can't find what you're looking for?