Foot Health Blog
Find expert articles from physical therapists and podiatrists to help understand, diagnose, and treat different foot health issues such as plantar fasciitis, bunions, flat feet, and more.
Best Insoles for Burning Feet Syndrome
Burning feet syndrome, or Grierson-Gopalan syndrome, refers to a group of symptoms in the feet that worsen at night. These symptoms are characterized by a tingling, burning, aching, and sometimes numb sensation and are caused by many different conditions.
What Causes Burning Feet Syndrome?
One of the most common causes of burning feet syndrome is peripheral neuropathy, a condition resulting from damage to the peripheral nerves which connect the brain and spinal cord to the extremities.
Other causes include:
Metabolic disordersNutritional imbalance (malabsorption and vitamin deficiency)Use of ill-fitting and tight-fitting shoesProlonged standingVarying medical conditionsExposure to toxins and chemicals
» Read more about burning feet syndrome symptoms, causes, and treatments
Insoles for Relieving Burning Feet Pain
If you have burning feet syndrome, it is crucial that in addition to any other thing you are doing, you consider the kind of shoes you buy and use orthotics such as custom-made insoles that can help alleviate the pain and discomfort.
FSA & HSA eligible Free shipping and returns Designed by top podiatrists for burning feet
We recommend Burning Feet Syndrome Custom Orthotics, specifically designed to cushion the painful areas while reducing the underlying causes. We have the best insoles for hot feet and they have been proven to be effective in battling pain and other symptoms caused by this syndrome.
ProsCustom madeDurable materialsAddresses foot pain directly180-day money-back guaranteeFSA and HSA eligibleFree shipping and returnsConsShort waiting period before receiving orthotics
Factors to Consider for Your Insoles
When choosing the right insole, look out for the following
Not every insole is good for you. Go for insoles that provide you with heel support and relieve pressure on the foot.Materials
The material from which the insole is made matters. For example, a cooling gel shoe insert will provide great comfort to the feet.Customization
It goes without saying that custom-made insoles will provide the most comfort while helping to reduce the pain caused by burning feet syndrome.
What to Look for in Shoes to Relieve Burning Pain
It is advisable to go for shoes with wide-toe boxes that are made from breathable materials. This will ensure adequate ventilation of the feet and also leave room for the use of orthotic inserts or insoles.Proper cushioning
There must be enough padding in the shoes to provide the necessary cushioning to the foot. The midsole and insole must be cushioned with quality foam material to aid smooth landing when walking. The outsole also needs to be soft and allow high traction to keep you balanced on your feet.Strong support
Next to proper cushioning is strong support. The sole of the shoe must provide strong support for the arch and foot to prevent any arch collapse and limit pressure on the ankle and knee. Style
Consider using slip-on work shoes or athletic shoes for long-term usage. Uppers
Avoid thick shoe uppers—instead, go for shoes with lightweight, mesh, flexible materials that are breathable and allow entry of air into the footwear.
Do Insoles Help With Neuropathy?
When peripheral neuropathy causes burning feet syndrome, the symptoms gradually worsen causing severe aching and burning in the feet that worsen at night. The pain is usually limited to the sole of the feet, but sometimes it can spread to the top of the feet, ankles, and lower leg.
While the evidence is limited, research has shown that custom-made insoles will cause pain relief and ease other symptoms of diabetic neuropathy by stimulating the nerves and providing cushioning to painful areas. However, keep in mind that insoles should be used as an adjunct to other treatments.
» Learn more about recommended treatments for reversible peripheral neuropathy
Orthotics3 Best Insoles for Standing on Concrete All Day—Podiatrists’ Choice for 2024Prolonged standing on concrete floors might put the body in harm’s way. A study found that more people reported adverse symptoms when standing on a hard floor, such as a concrete floor reduces natural shock absorption and overpronation of the foot.
While you may have no control over the type of flooring you walk on, you can limit the impact of the flooring on your feet. To reduce the adverse effects of walking on concrete, you can opt for better footwear, stretch regularly, and get off your feet periodically. Perhaps an even more effective way is to get orthotics.
If your feet hurt from standing on concrete all day, check out the 3 best insoles for concrete floors that will significantly reduce pain and discomfort while standing, working, or walking on hard surfaces.
3 Best Insoles for Concrete—Tested & Approved by Top Podiatrists
1. Overall Best for Standing/Walking on Concrete: Upstep On My Feet All Day2. Best Shock Absorbing for Hard Surfaces: Protalus T-100 ELITE3. Best High Arch for Hard Surfaces: Superfeet GREEN Insoles
Custom-MadeShock-AbsorbingArch SupportOn My Feet All Day√√√ T- 100 ELITEX√√Superfeet GREENXX√
What to Look for in Insoles for Standing on Concrete
To guarantee added comfort, the best insoles for standing on concrete are made from gel-like materials that provide added cushioning to the feet, absorbing the impact as you walk from place to place.Support
The best insoles for standing all day on concrete are a good fit for the foot and provide maximum arch support as you walk. Thus, they can distribute weight evenly as you walk, reducing the pressure on specific foot areas.Alignment
Apart from comfort and support, these insoles will also help you realign your ankle and lower body, controlling the motion of your feet while walking on a hard surface.Durability
There’s going to be a lot of pressure transmitted through the insole. So, ideally, you want to choose an insole made with durable and quality materials, so that you don’t have to keep changing it.Arch height
You do not want an insole that is too high or too low. If the arch height of the insole does not match that of your feet, the effectiveness of the insole reduces. Design
Ensure that whatever insole design you opt for will fit into your daily shoes.
1. Upstep On My Feet All Day Custom Orthotics
ProsCustom-made by top podiatristsShock-absorbing Reduce pressure on the feetProvide good arch supportRealign ankles and lower bodyComfortable and durableFSA and HSA eligibleFree shipping and returnsConsShort waiting period before receiving orthotics
If you are on your feet for more than four hours each day and you are standing, walking, or working on hard surfaces such as concrete, these custom orthotics are an ideal solution for you.
Upstep On My Feet All Day orthotics are the best insoles for working on concrete all day as they are custom-made from durable, quality materials, designed and approved by the best podiatrists. These insoles are specifically made to provide your feet the support they need, absorb shock, reduce pressure on the feet, improve alignment, and provide good arch support.
2. Protalus T-100 ELITE Insoles
ProsShock absorbingImprove alignmentMinimize impact and provide cushioning90-day money-back guaranteeConsNot custom-madePossible insufficient supportDo not allow the feet to breatheCan be used only if existing insoles are replaced
Protalus T-100 ELITE insoles provide shock absorption when worn on hard surfaces such as concrete. These insoles help improve alignment, provide cushioning, and minimize impact, making them a great choice for all those who are standing for long periods of time.
However, as these insoles are not custom-made, there might be some problems when it comes to sizing, and even trimming them to size.
Another problem is that the type of materials used to make Protalus T-100 ELITE appears non-breathable, causing a bit of discomfort due to sweaty feet. Also, due to their thickness, it is necessary to remove existing insoles to make them fit, or wear them in loose-fitting shoes.
3. Superfeet GREEN
ProsAffordableGood arch supportComfortableConsNot custom-madeLess perfect fitNot as durableMight make a squeaky noiseMight not support feet with high arches well enough
Superfeet GREEN insoles are a great solution for those who are in need of good arch support and are looking for a more affordable option. These colorful orthotics are comfortable and, thanks to their deep heel cup, provide stability—but they are not custom-made, and this results in a less perfect fit.
If you have specific issues with your feet, or they differ in shape, etc., you understand the importance of wearing custom orthotics to actually meet all your needs and provide absolute comfort, especially if you spend hours standing or walking on hard surfaces.
Who Needs Insoles for Their Shoes?
Everyone needs insoles—that’s a fact. The type of insole may vary, as may the reason, but the need remains the same. If you relate to any of the following, you should definitely be wearing orthotics to help with pain and discomfort.
You wear work boots
Most work boots are often rigid to contribute to the safety of the feet while working. However, rigidity becomes a problem for the foot arch, which needs some flexibility. Over time, this can lead to varying foot conditions, including plantar fasciitis and metatarsalgia. Arch supports can give you the support necessary to make it through the day. You will have to consult with a podiatrist, this is how you will know if you need arch support or not.
You are over-weight
As body weight increases, the feet bear more pressure while walking. This can lead to a collapse of the foot arches and a biomechanical challenge as the body tries to accommodate.
You perform high-impact activities
Individuals who participate in high-impact activities like running, hiking, or jumping, subject their feet to more shock than the feet can naturally bear, thus get various benefits from using orthotics. With insoles, some of the shocks generated are absorbed, preserving the foot. Likewise, insoles can improve performance in those who are athletes by increasing energy transfer efficiency.
You stand all-day
If your work requires you to stand for elongated periods daily, there will be extra pressure on your feet. An insole can take off some of the pressure on the foot.
You stand on hard floors
If you walk on a hard floor like concrete regularly, it eliminates the natural shock absorption in your feet, causing your legs to fatigue easily and increasing pain in your feet. With insoles, you can also curtail this.
» Thinking of getting insoles? Browse a variety of custom orthotics to find an ideal solution suited to your needs
What Are the Benefits of Wearing Insoles?
You are better off wearing insoles than you are staying away from them—here’s why:
Reduce injury risk
Insoles reduce the risk of injury by providing added support, balance, and comfort and improving shock absorption to the feet.To relieve pain
Many foot conditions cause significant foot pain that can affect activities of daily living—insoles help relieve the symptoms.To correct deformity
Foot deformities like bunions will also benefit from using insoles as they help restore the alignment of the foot. Motion control
By maintaining the natural foot alignment while walking or standing, insoles can help control foot motion. For instance, it can limit overpronation when used in treating flat feet.
Ready to step into comfort? Shop the best shoe inserts for standing all day on concrete.
OrthoticsGet Reimbursed for Orthotics From HSA: Here’s How!There is a range of health benefit plans to choose from, each with its own specific benefits and coverage. A health savings account (HSA) can help you save money on medical, dental, and optometry-related costs and other qualifying medical expenses. An HSA can help you cut your annual taxes, adding to your overall savings.
Under a doctor's prescription, your HSA covers the expense of insoles, custom orthotics, and other assistive devices deemed necessary to manage conditions in the feet and lower limbs and aid in preventing these ailments from worsening.
Are Insoles HSA Eligible?
So, are orthotics covered by HSA?
In short, yes, you can be reimbursed from your HSA for orthopedic footwear products. However, as mentioned above, a prescription for custom orthotics, insoles, or orthopedic footwear must be deemed a viable treatment option by a medical doctor to be eligible.
In other words, you'll require a medical diagnosis related to the foot and lower leg that requires orthopedic footwear and related supportive devices to manage this condition.
The individual is responsible for the initial expense incurred from purchasing the item and can be reimbursed if it is deemed eligible for reimbursement under their plan.
At Upstep, you can use your HSA, FSA, and HRA dollars to buy custom orthotics as they are considered fully reimbursable.
How to Get Reimbursed for Orthotics From HSA
1. Obtain a Letter of Medical NecessityTo get your orthotics covered by insurance, you will need a letter of medical necessity (LMN) from a doctor or qualified healthcare provider. These include a podiatrist, a certified pedorthist (C. Per), or a prosthetic and orthotic professional (CPO or CO). 2. Get a Diagnosis and MeasurementThe medical professional can provide you with a medical diagnosis or put you in contact with someone who can accurately diagnose your condition. They will then accurately carry out measurements necessary for orthotics sized to your feet. You may be required to cover the cost of the casting or impressions of your feet to manufacture the custom orthotics or footwear. 3. Submit a Claim to HSA or FSAYou will then need to submit a claim to your HSA or flexible spending account (FSA) provider with the correct details regarding the item purchases, date, and amount paid to acquire the item. Along with the letter of necessity, this will fully substantiate the reason for your claim. 4. Fill in the Reimbursement FormOn this reimbursement form, you must state the specific medical condition for which you've acquired the item, correlating with the medical diagnosis provided by the medical professional that you consulted. A signature is also required on the reimbursement form indicating that the item is for the individual, your spouse, or your dependent.
It is important to note that there is a period in which you'll need to submit the claim to your HSA or FSA, and it might have an additional cost attached to the claim.
How HSA Claim Fees Work
A claim fee is attached when making a claim that comes out of your HSA funds and will subsequently reduce the available funds in your HSA. You'll need to contact your provider regarding the specific fee attached to process the claim for reimbursement.
Combining multiple receipts as a single claim can help save you money, as submitting individual claims comes with individual fees for each claim. You can also save money by submitting your claim online, as online claims typically cost less than completing and submitting the claim in person.
It is vital to keep a detailed record of your expenses to prove that the expense was related to a specific product, deeming it eligible for reimbursement from your account and for tax purposes.
HSA Reimbursement Eligibility
A comprehensive list of specific healthcare, vision, and dental costs is used to deem the expense eligible for reimbursement for yourself, your spouse, or your dependent.
Custom insoles and orthotics, including related items, qualify for reimbursement when submitted with a medical diagnosis provided by a qualified healthcare professional, and all supporting documentation is provided. There are a number of foot conditions that orthotics are prescribed for, including flat feet, heel pain, and plantar fasciitis.
Items not directly related to the healthcare practitioner's medical diagnosis will not be covered by your HSA or FSA for reimbursement purposes.
We recommend you find out how much the custom orthotics cost and consult your healthcare provider regarding the eligibility for reimbursement for the specific item before purchasing it.
Maximizing Your HSA Benefits with Upstep's Custom Orthotics
Orthotics form part of several conservative treatments for foot conditions that should be explored before invasive measures are taken. Acquiring the correct orthotics, insoles, or assistive devices for foot diseases or complaints that you are experiencing is essential to managing your condition effectively.
Upstep is one of the best online custom orthotics providers, and Upstep's orthotics are fully covered by both HSA and FSA.
OrthoticsFSA Eligible: Buy Custom Orthotics With Your FSA FundsWhen people have to make out-of-pocket payments for medical and health expenses, the demand for necessary health services reduces. This is not surprising at all since research suggests that the ability to pay is unequal to the willingness to pay as these out-of-pocket payments can eat up savings, ruin credit scores, and lead to impoverishment.
Many people don’t realize there are financial schemes that can cover some of these costs, easing any strain on finances and ensuring they get what they need when they need it. The Flexible Spending Account (FSA) is one such plan.
What Is FSA?
FSA is a type of savings account that you can contribute a portion of your earnings to. FSA is not subject to tax and can be used to cover certain medical and dental costs including medication and equipment.
Are Insoles FSA Eligible?
Yes. Insoles are included on the official FSA eligibility list. FSA coverage also extends to custom orthotics provided they're prescribed by a medical expert.
Not only are all of Upstep's orthotics FSA eligible, but they're also covered by the Health Savings Account (HSA) and Health Reimbursement Arrangement (HRA). Beyond providing coverage for your custom orthotics, Upstep goes one step further to make the process seamless and straightforward:
You can make a direct purchase if you have a credit card linked to your FSA account; orYou can request reimbursement by providing your healthcare provider with a detailed invoice from Upstep.
» Using HSA to buy orthotics? Here's how to get reimbursed for orthotics from HSA
FSA Eligible Orthotics
All Upstep custom orthotics can be purchased with FSA. Here’s a growing list of some of the products, their unique value, and who should use them.
Orthotics for Flat FeetOrthotics for Plantar FasciitisOrthotics for Heel PainOrthotics for Fitness Walking & HikingOrthotics for RunningOrthotics for Normal Everyday Activity Orthotics for SupinationOrthotics for Foot PainOrthotics for High ArchesOrthotics for PronationOrthotics for MetatarsalgiaOrthotics for Achilles TendonOrthotics for BasketballOrthotics for Tennis
Orthotics for Flat Feet
Flat Feet Custom Orthotics
Upstep custom orthotics for flat feet are low-volume insoles that can be inserted into any shoe type. They have a wide and deep heel cup to support your foot arch and prevent pain. These orthotics help to keep your foot in its natural position.
» Read our Flat Feet Custom Orthotics review
Orthotics for Plantar Fasciitis
Plantar Fasciitis Custom Orthotics
These orthotics are designed to treat any pain symptoms due to plantar fasciitis as well as the source of the pain. Upstep orthotics for plantar fasciitis have a deep heel cup to keep your foot aligned and prevent rolling outwards. They're also well cushioned to provide shock absorption and comfort and redistribute any pressure on your foot.
» Read our Plantar Fasciitis Custom Orthotics review
Orthotics for Heel Pain
Heel Pain Custom Orthotics
Upstep’s heel pain orthotics address foot biomechanics and cushion your feet to reduce any pain symptoms. They're tailored to individual foot specifications and lifestyle needs, thereby addressing the direct causes of heel pain and providing long-term solutions to foot pain problems.
» Read our Heel Pain Custom Orthotics review
Orthotics for Fitness Walking & Hiking
Hiking and Fitness Walking Custom Orthotics
Upstep fitness walking and hiking orthotics are designed to fit into general and specific walking footwear. They have a moisture-absorbent top layer that prevents sweating, saving your feet from any discomfort. These insoles also maintain proper foot mechanics so that the foot remains aligned as it transitions from heel strike to toe-off with every step.
» Read our Hiking and Walking Custom Orthotics review
Orthotics for Running
Running Custom Orthotics
If you’re looking to hit the track or run a mile in your neighborhood, Upstep’s running insoles are your best bet. Designed using top-quality materials, Upstep orthotics for running aid efficient energy transfer, shock absorption, and pain relief, while also reducing the risk of injury.
» Read our Running Custom Orthotics review
Orthotics for Normal Everyday Activity
Normal Everyday Activity Custom Orthotics
If you need to wear insoles with your footwear for a few hours every day, Upstep orthotics for normal activity are your best bet. They're customized based on your shoe preferences and designed to guarantee comfort and prevent foot pain. Consequently, these insoles prevent long-term injury to your feet.
» Read our Normal Everyday Activity Custom Orthotics review
Orthotics for Supination
Supination Custom Orthotics
With supination, your feet and ankle roll outwards onto the outer edge of your foot. Upstep orthotics for supination provide the necessary stability to keep your foot aligned as well as arch support where abnormally high arches cause supination. Beyond these, Upstep supination orthotics help with shock absorption, limiting pressure on any one part of your foot.
» Read our Supination Custom Orthotics review
Orthotics for Foot Pain
On My Feet All Day Custom Orthotics
Upstep orthotics for foot pain use different material combinations depending on the cause of your foot pain. If you walk or stand all day, these are the perfect choice. Generally, they're well cushioned to redistribute pressure away from painful areas of your foot. Also, they're durable, comfortable, and work well with different types of footwear.
» Read our On My Feet All Day Custom Orthotics review
Orthotics for High Arches
High Arches Custom Orthotics
Orthotics for high arches have a high arch height that supports all parts of your foot arch. While these orthotics don't address the cause of high arches, they relieve excess pressure on the ball and heel of your foot and distribute body weight evenly. They also provide stability and shock absorption to your foot.
» Read our Arch Support Custom Orthotics review
Orthotics for Pronation
Pronation Custom Orthotics
While pronation is normal to a degree, overpronation isn’t and needs correction with a pronation custom orthotics. Overpronation is a leading cause of arch pain, and Upstep insoles address this by preventing the inward roll of your foot and reducing strain on your ankles. Moreso, Upstep insoles ensure the neutral alignment of your feet and the rest of the kinematic chain.
Orthotics for Metatarsalgia
Metatarsalgia Custom Orthotics
From work to sporting activities, Upstep orthotics for metatarsalgia have significant shock absorption capabilities, reducing the tension transmitted through your feet, as well as redistribution functions to relieve pressure from painful areas in your feet. These insoles are made of rigid but cushioned materials to address foot pain.
Orthotics for Achilles Tendon
Achilles Tendon Custom Orthotics
Upstep Achilles Tendon orthotics are made from top-quality materials using the most advanced technology. They act as heel lifts, shortening the tendon and reducing pressure during walking or running. This limits pain and irritation in the tendon and promotes its healing.
Orthotics for Basketball
Basketball Custom Orthotics
Upstep’s basketball insoles are lightweight, moisture-absorbing, and comfortable—designed to fit your foot and maximize energy return while you play basketball. Depending on your shoe needs, they can come in low-, medium-, or high-top sizes.
Orthotics for Tennis
Tennis Custom Orthotics
Orthotics for tennis provide an added advantage if you want to play tennis like Alcaraz or Nadal. Made from EVA foam, these tennis insoles are extremely durable, moisture-absorbent, and capable of improving your dynamic range. They're suitable for grass and hardcourt-specific tennis shoes, ensuring your feet remain stable while you play.
Use It or Lose It
With all FSA savings due for forfeiture at the end of the calendar year, it stands to reason that you should use yours. As you may have noticed from the list above, Upstep’s custom orthotics aren’t just for those with foot conditions. They're also for those looking to improve everyday comfort and support their feet as they perform sports or their daily activities.
Upstep's procedure is convenient and easy, allowing you to create your impressions at home and receive orthotics that are tailored just for you. Coupled with their FSA eligibility, you don't have to look any further for custom orthotics.
ArchArch Support Custom Orthotics—2024 ReviewIf you have feet with high arches, you know the frustration of navigating certain everyday activities. Having high arches means that additional pressure is placed on the ball of your foot and your heel, making standing, walking, and running painful.
However, arch support custom orthotics have benefits that can help to alleviate this. Custom insoles are professionally made to the specific shape of your foot, addressing the unique needs of your feet. This includes sufficient arch support to redistribute weight throughout your foot as well as cushioning and shock-absorbing qualities to reduce high-pressure areas.
FSA & HSA eligible Free shipping and returnsCustom-made to your needs
How Do Insoles for High Arches Work to Support Your Feet?
Custom-made arch supports are specifically tailored to the shape of your feet and the exact height of your arch. This will improve the stability of your foot, your balance, and weight distribution throughout your entire foot. Arch supports are made with durable and shock-absorbent materials to improve movement and foot biomechanics and reduce your chances of developing an injury.
ProsReduces high-pressure areasImproves arch supportMolds are made in the comfort of your home180-day money-back guaranteeConsShort waiting period before receiving insoles
Maximize Your Results
It's recommended that you wear your orthotics on a daily basis and that they don't move around inside your shoe as you partake in walking, running, or jumping activities. Acquiring the right size and shape orthotic for your foot is essential for reaping the maximum benefits out of your arch supports and relieving foot pain. Orthotics that are too big for your shoes may lead to curling edges around the orthotic. This damages the orthotic and can cause discomfort in your feet.
It's important to remember that arch supports are not considered a method for curing the condition that you have, but rather an effective way to manage it. You may not find the same positive results when the orthotics are removed from your shoes.
» Do you need arch support for your hiking boots? Consider these best insoles for hiking
Upstep's Arch Support Custom Orthotics are affordable. The price for one pair of arch supports starts from $229, with the price per pair decreasing as you buy more pairs. In comparison, the average price for custom orthotics ranges from $400-$800 in the traditional market—which results in a price difference of 60% or more.
Upstep also offers regular seasonal discounts, such as Black Friday, Cyber Monday, and Christmas, allowing you to save even more on a pair of custom orthotics.
Finally, Upstep boasts a 180-day money-back guarantee on orthotics bought on their website and will aid you in any alterations to the orthotics after you've received them—making their insoles risk-free. Payment is also not a problem. Upstep’s orthotics are eligible for FSA and HSA as well as interest-free payment installments through Klarna.
Why You Should Choose Upstep's Custom Orthotics
All of Upstep's orthotics are designed by professional podiatrists, ensuring their quality. Using Upstep’s casting method is convenient and easy. Create imprints of your feet in the comfort of your home with Upstep's impression kit that you'll receive within 4 business days of starting the process. Shipping and returns are free, placing no extra financial strain on you.
Being both affordable and durable, Upstep’s orthotics will provide your feet with the support and comfort they need throughout the day to ensure maximum comfort and stability. These custom orthotics are specifically designed to fit your lifestyle optimally and provide an effective long-term solution to managing your foot condition.
Orthotics5 Best Custom Insoles for Supination—Made by Top Podiatrists in 2024
Pronation and supination are necessary for proper foot movement. Pronation refers to the natural side-to-side movement of the foot when walking or running. During pronation, weight transfer is from the heel to the ball of the foot, while supination occurs when the foot rolls on its outer borders when walking or running.
While a degree of supination and pronation is normal, sometimes it can be excessive. When it is excessive, it causes you to bear weight on the outer and inner edges of your foot.
Although there is no way to correct supination, supination insoles can provide stability and support and help direct the foot into a more neutral position.
Our Top 5 Best Custom Supination Orthotics
Overall Best Custom Orthotics for Supination: Supination OrthoticsBest Insoles for Supination & Flat Feet: Flat Feet OrthoticsBest Insoles for Supination & Plantar Fasciitis: Plantar Fasciitis OrthoticsBest Insoles for Supination & Walking: Fitness Walking & Hiking OrthoticsBest Insoles for Supination & Running: Running Orthotics
What Causes Supination?
Supination can occur as a result of structural malalignment due to the biomechanical structure of the foot. Sometimes, this is traceable to genetics—for example, a high arch can cause supination. However, supination and high arches are not necessarily always connected as one can occur without the other.
Supination can also occur as a result of weakness in the muscles of the foot, ankle, and leg or due to prior injuries.
Excess supination and overpronation can increase your chances of developing certain symptoms and conditions—this is especially true when you fail to treat them promptly.
» Learn more about foot supination diagnosis, causes, and treatment
How Insoles Are Used to Treat Supination
Insoles are an effective way to correct supination as they provide support for the arch of the foot and heel leading to more control over its motion. Supination insoles also distribute force equally across the foot and ensure your alignment is neutral—this enables the muscles, tendons, and ligaments of your feet and ankles to work at optimum efficiency.
Once there is balance at the base, malalignment is prevented and this reduces the chances of developing associated problems in your lower legs and beyond, as far as your knees, hip, and spine.
Best Orthotics for Supination
All Upstep supination insoles are custom-made by the best podiatrists using your foot impressions, which is why they are amongst the best insoles for underpronation. They are specifically designed with a deep heel cup that cushions your bone and limits excessive lateral movement. Density-mapped arch support flexes as your foot flexes, making them adaptable and ideal for supination.
We have several options when it comes to the very best custom orthotics for supination.
Overall Best Custom Orthotics for Supination
Shop the best custom orthotics for supination
Supination, standing for longer periods
FSA & HSA Eligible
Shipping & Returns
Supination Custom Orthotics is an ideal solution for people who are in need of custom-made insoles specifically designed to effectively reduce supination and discomfort caused by it. These insoles offer a long-term solution for everyday activities and give your feet the support they need when dealing with supination.
ProsCustom-made by top podiatristsDeep curveDeep heel cupFirm and durableDensity-mapped arch supportEffectively reduce supinationLong-term solution ConsShort waiting period before receiving orthotics
Best Insoles for Supination & Flat Feet
The best custom orthotics for supination and flat feet
Supination, flat feet
FSA & HSA Eligible
Shipping & Returns
Our custom orthotics for the flat fleet will give you a long-term solution for your everyday activities, while also helping with supination. Flat Feet Custom Orthotics are custom-made and designed to fit your lifestyle.
ProsCustom-made by top podiatristsDesigned to prevent injuriesReduce supination and symptoms Allow healthy movementHelp maintain ideal positionConsShort waiting period before receiving orthotics
Best Insoles for Supination & Plantar Fasciitis
Shop the best supination insoles for plantar fasciitis
Supination, plantar fasciitis
HSA & FSA Eligible
Shipping & Returns
Plantar Fasciitis Custom Orthotics are specifically designed by the best podiatrists using your foot impressions to help alleviate pain and discomfort caused by inflammation of the plantar fascia, the band of tissue that runs under your feet.
ProsCustom-made by top podiatristsDurable materialsIncrease comfortEffectively reduce supination Reduce plantar fasciitis symptomsLong-term solutionConsShort waiting period before receiving orthotics
Best Insoles for Supination & Walking
The best walking and hiking orthotics for supination
Supination, walking, hiking
HSA & FSA Eligible
Shipping & Returns
Specifically designed to reduce fatigue and improve comfort, Fitness Walking & Hiking Custom Orthotics are a great choice for alleviating the discomfort caused by supination for all power walking and hiking lovers out there.
ProsCustom-made by top podiatristsDurable materialsEffectively reduce fatigue Prevent damage to your feetReduce supination symptoms ConsShort waiting period before receiving orthotics
Best Insoles for Supination & Running
Best custom supination orthotics for running
HSA & FSA Eligible
Shipping & Returns
Running Custom Orthotics are customized for your feet, and their unique materials effectively absorb shock and drastically reduce discomfort caused by supination when running.
ProsCustom-made by top podiatristsSpecifically designed for running Reduce supination Offer ultimate support and controlEffectively absorb shockConsShort waiting period before receiving orthotics
Can Supination Be Cured?
While pain can decline and deformity can be prevented, supination cannot be definitively cured. However, you can train the foot to ensure you have more control in your heel strikes when walking or running and effectively minimize the incidences of supination when you walk.
What this means is that once you start to use orthotic inserts for supination, you will need to use them for a long time, possibly for life, to maintain their benefits. Be sure to check out our guide on how to correct foot supination.
» Are insoles the right choice for supination? Find out in our custom orthotics for supination review Shin splintsHealing Your Shins: 7 Effective Exercises for Shin SplintsAre shin splints slowing you down? You're not alone. Shin splints, medically known as medial tibial stress syndrome, are a common issue among athletes, affecting an estimated 35% with pain in the lower leg. Shin splints are characterized by pain and tenderness along the shinbone, accompanied by swelling and redness. This discomfort is often due to overuse or incorrect training techniques.
Treatment options vary from rest and over-the-counter pain medication to icing, stretching, and strengthening exercises. While all these methods can be beneficial, our focus today is on exercises that can both heal and prevent shin splints.
7 Exercises for Shin Splints
Wall Calf StretchStanding Calf RaisesKneeling Toe StretchShin StretchDeep Lunge Ankle StretchResisted DorsiflexionSingle-Leg Balance
1. Wall Calf Stretch
This exercise targets the muscles in the calf and shin.
Stand facing a wall with your hands flat against it at shoulder height.Place the foot you plan to stretch behind the other and slowly lean forward, pressing your hips toward the wall and keeping your back leg straight.As you bend the forward knee while keeping the back leg straight, you should feel a stretch in the calf of your back leg.Hold the stretch for 20-30 seconds, then release and repeat it up to four times.
NOTE: It's always a good idea to consult with a healthcare professional before starting any new exercise regimen, especially if you're dealing with an injury like shin splints.
2. Standing Calf Raises
Standing calf raises strengthen the lower leg muscles, aiding in shin splint treatment. Here's how to perform this exercise:
Stand with your feet shoulder-width apart, abs drawn in, and place your hands on a wall or chair for support.Slowly lift your heels and rise onto the balls of your feet.Hold this position for a few seconds, then lower your heels back.Repeat for 2-3 sets of 10-15 reps each.
» Learn how to prevent shin splints with compression socks
3. Kneeling Toe Stretch
This exercise stretches the muscles in the front of the shin and the top of the foot, reducing shin splint discomfort. Here's how to do it:
Kneel on a mat, blanket, or soft surface with your toes pointing behind you.With your feet together, sit back on your heels. Ensure your back remains straight, and keep your hands on your thighs.You should feel a stretch in the front of your shins and the top of your feet.Hold the stretch for 20-30 seconds, then release by bringing your weight forward and releasing the pressure on your toes.Repeat for 2-3 sets.
4. Shin Stretch
Also known as the seiza stretch, this exercise stretches the muscles at the back of the shin and the ankle. Here's how to do it:
Start by kneeling on a mat with the tops of your feet flat on the floor.Keep your back straight and your buttocks over your heels.You should feel a stretch at the back of your shin.Hold the stretch for 15-20 seconds and then release.Repeat for 2-3 sets of 10 reps each.
» Check out the best insoles for shin splints
5. Deep Lunge Ankle Stretch
This exercise stretches the ankle and calf muscles, relieving tension in the shin. Here's how to perform this exercise:
Begin in a push-up position with your arms straight and your feet hip-width apart.Lift one leg off the ground, bring your foot forward, and place it under your stomach.Slowly lower your body weight on your front foot, pressing your ankle into the ground. You should feel a stretch.Hold the stretch for 20-30 seconds, then release. Repeat for five reps per leg.
6. Resisted Dorsiflexion
The resisted dorsiflexion exercise strengthens the muscles at the front of the shin, helping to prevent the recurrence of shin splints. Here's how to do it:
Sit on the floor with your legs extended in front of you.Loop a resistance band over the top of one foot and anchor the other end to a sturdy object, such as a chair leg.With your knee and leg straight, flex your foot towards your shin to pull on the band.Hold this position for a few seconds before releasing it. Repeat for 10-15 reps.
7. Single-Leg Balance
The single-leg balance exercise improves balance and stability, promoting recovery from shin splints. Here's how to do it:
Stand on one foot with your knee slightly bent.Try to maintain your balance for 30-60 seconds.To increase the difficulty of the exercise, close your eyes or stand on a soft surface like a foam pad.Repeat up to 5 times.
Fitness Tip!The single-leg balance exercise not only helps with shin splints but also improves overall balance and stability, which can enhance your performance in various sports and physical activities
» Here's why your shin splints won't go away
Take Control of Your Shin Health
Shin splints can be painful and frustrating, but you have the power to manage and even prevent them. By incorporating these seven exercises into your routine, you can improve your overall foot health.
In addition to these exercises, consider exploring Upstep's selection of insoles. These custom orthotics provide support and cushioning for your feet, reducing pain and preventing future injury. They can be a great addition to your shin splint management plan, allowing you to enjoy the activities you love without discomfort. So why wait? Take control of your shin health today and get back to an active lifestyle.
KneeStretch Your Way to Patellar Tendonitis ReliefAre you experiencing knee pain after your latest workout or sports activity? You might be suffering from patellar tendonitis, a common condition that is often dubbed "jumper's knee."
The symptoms of patellar tendonitis are hard to ignore. You might feel pain and tenderness, experience swelling in the front of the knee, and notice stiffness and weakness. These symptoms often worsen with physical activity and improve with rest. If these sound familiar, don't worry—there's a practical solution at your fingertips: stretching!
While rest, ice, and physical therapy are commonly recommended interventions, incorporating specific patellar tendonitis stretches into your daily routine can offer significant pain relief and prevent further injury. Ready to learn some effective stretches to combat patellar tendonitis? Let's dive in!
Best Stretches for Patellar Tendonitis
Quadriceps StretchWall Calf StretchKneeling Hip Flexor StretchSeated Toe TouchHamstring Stretch
Tight thigh muscles, or quadriceps, can increase the strain on your patellar tendon, causing more knee pain. The quadriceps stretch actively targets these muscles, improving your knee's flexibility and reducing pain.
Here's how to perform it: Stand facing a wall or chair for balance. Bend one knee and grasp your ankle with the same hand. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Remember to tighten your core and keep your knees close together to avoid straining the knee joint. Hold the stretch for about 30 seconds and repeat on the other side.
Did you know?Patellar tendonitis is typically caused by overuse or repetitive stress on the patellar tendon, leading to tiny tears and subsequent inflammation. It can also occur due to a sudden increase in activity level, improper technique, or biomechanical abnormalities in the knee joint.
Wall Calf Stretch
Tight calf muscles can also place additional strain on the patellar tendon, leading to inflammation and pain. The wall calf stretch is designed to alleviate pain by targeting any tight calf muscles, reducing the tension on the patellar tendon, and improving the overall flexibility of your lower leg muscles.
Here's how to do it: Stand facing a wall with your hands on the wall for support at eye level. Place one foot in front of the other, with the foot to be stretched behind. Ensure your back leg is straight and your heel is on the ground. Slowly lean forward, bending your front knee. You should feel a stretch in the calf muscle of your back leg. Hold this position for 30 seconds, then release and repeat on the other leg.
» Having knee trouble? Here are the best exercises for knee arthritis
Kneeling Hip Flexor Stretch
Adding the kneeling hip flexor stretch into your daily routine can be a great way to alleviate pain associated with patellar tendonitis. The kneeling hip flexor stretch targets the hip flexor muscles located at the front of the hip, helping improve the flexibility of the muscles, leading to reduced pain and discomfort in your knee joint.
Here's how you can perform the kneeling hip flexor stretch:
Kneel on a mat or any soft surface and place one leg forward and the other knee on the ground behind you, forming a 90-degree angle at the hip and knee. Slowly lean forward onto the front leg until you feel a comfortable stretch in the hip of the rear leg. Place your hands on the front knee for support if necessary.Maintain the stretch position for 20-30 seconds and then release. Repeat on the other side.
» Find out if orthotic insoles can help with knee pain
Seated Toe Touch
The seated toe touch stretch increases the flexibility of the muscles of your lower back and hamstrings. This reduces the strain on the knee joint and enhances your overall mobility.
Here's how you do it: Sit on the ground with your legs extended in front of you, back straight, and feet flexed. Reach toward one foot with both hands. If you can't touch your toes, no problem! You can reach for your ankles or shins instead. Do this until you feel a stretch in the back of your leg and your lower back. Hold the stretch for 20-30 seconds, then release and alternate between your two legs.
» Does your knee hurt when squatting? Here's how to fix it
Tight hamstrings can also contribute to patellar tendonitis. By stretching the hamstrings, you can help reduce the strain on the knee joint and improve overall mobility.
To perform the hamstring stretch:
Lie on the floor near the outer corner of a door frame.Raise one leg and rest the heel of the same leg against the wall.Slowly straighten your lifted leg until you feel a stretch in the back of your thigh.Hold the stretch for 30 seconds.Switch legs and repeat as many times as possible.
Say Goodbye to Knee Pain
Incorporating these five stretches into your daily routine can significantly alleviate the pain associated with patellar tendonitis. Regular practice can prevent further knee injuries and improve your flexibility.
For more comprehensive pain relief, consider complementing these exercises with Upstep's Multi-Sports Custom Orthotics. These custom-made orthotics provide additional support and shock absorption, reducing the impact of movement on the knees and helping to prevent further damage to the patellar tendon.
KneeGet Back on Track: 6 Strengthening Exercises for Runner's KneeDoes your knee throb after a run? Is going downstairs a challenge due to persistent knee pain? You may be experiencing runner's knee, also known as patellofemoral pain syndrome (PFPS). PFPS, characterized by pain around or behind the kneecap, is often a result of overuse, muscle imbalances, weak thigh or hip muscles, or flat feet. Its telltale symptoms include discomfort while walking downstairs, sitting with bent knees, or—unsurprisingly—running.
While rest, ice, and physiotherapy can soothe the symptoms of PFPS, the key to truly overcoming this nagging condition lies in strengthening exercises. Of course, some exercises are better than others, and the right routine can bring you back to your active lifestyle very quickly.
6 Exercises for Runner's Knee
Here are six exercises that treat Runner’s knee by strengthening the muscles around the knee joint and improving overall stability and range of motion.
Donkey KicksClamshellsStraight Leg LiftStep-UpsLeg ExtensionsWall Slides
1. Donkey Kicks
Donkey kicks are a go-to exercise to strengthen the glutes, hips, and lower back muscles. Why does this matter? These muscles are responsible for stabilizing your knees, which in turn alleviates PFPS symptoms.
To perform the exercise, start on all fours with your wrists under your shoulders and your knees under your hips. Keeping your right knee bent at a 90-degree angle, raise your leg until your thigh is parallel to the ground. Lower your leg back down and repeat 15-20 times. Keep your core engaged and your back flat throughout the exercise. You can further modify the exercise by adding ankle weights.
Clamshells specifically target the hip muscles, improving the overall stability and balance in the lower body—crucial factors in managing the symptoms of runner's knee.
To perform the exercise, begin in a side-lying position with your legs bent at a 90-degree angle. Keep the leg to be exercised on top. Keep your feet and ankles together, and lift your top knee. Lower the knee slowly and repeat 10-15 times. You can increase the difficulty of the exercise by using a resistance band around your thighs. Also, you should avoid tilting your pelvis or rotating your hips during the motion.
3. Straight Leg Lift
The straight leg lift targets the quadriceps—those muscles at the front of your thigh. By strengthening your quads, you're fortifying the knee joint, improving stability, and helping to alleviate the symptoms of runner's knee.
Lie flat on your back with your legs straight and your toes pointing up toward the ceiling.Press the back of your knee down to tighten the muscles in the front of your thigh.Slowly lift your leg towards the ceiling, keeping it straight until it is at least 45 degrees off the ground.Hold the position for five seconds, then slowly lower your leg back to its starting position.Repeat for 10-15 repetitions.
Step-ups strengthen the quadriceps, hamstrings, and glutes, alleviating the pressure on the knee.
To perform the exercise, start by standing in front of an elevated platform that is at most knee height (a stair or stepping stool) and place a foot on the step. Shift all your weight to this foot, pressing down through your heel to lift your body onto the step. Hold the position for about 15 seconds, keeping your foot off the ground and your knee bent at a 90-degree angle. Keep your core engaged and your back straight throughout the exercise. Slowly return to starting position and repeat 10-15 times.
5. Leg Extensions
Leg extensions can be performed as a bodyweight exercise or with the use of a resistance band. This exercise targets the quadriceps muscles and helps strengthen the knee joint.
Bodyweight Leg Extensions
Kneel on the floor with your toes pointed behind you. Keep your back straight, ensuring your body forms one straight line from your head to your knees. Pre-tension your knees by squeezing your quads and tightening your core. With your arms clenched by your side, lean back until you reach your limit, then hold this position for a second.Return to your starting position by tightening your quadriceps. Repeat as many times as possible.
Banded Leg Extensions
Wrap one end of the resistance band around the back leg of a chair or sturdy object.Sit on the chair and loop the other end of the band around your ankles, securing it in place. Keep your back straight, your knees at a 90-degree angle, and your feet flat on the floor.Slowly straighten your legs till you reach your limits.
6. Heel Wall Slides
Wall slides, while seemingly simple, are incredibly beneficial for those battling runner's knee.
To perform this exercise, lie on your back with your feet towards the wall. Place your unaffected leg against the wall, keeping only the sole in contact with the wall. Extend your affected leg with your heel against the wall, then slowly bend your knee and slide your heel down the wall as far as you can. Hold this position for 5 seconds, then use your unaffected foot to help lift your affected foot back to the starting position. Lower your unaffected foot back to its starting position. Repeat as many times as possible, maintaining proper form and engaging the quadriceps muscles throughout the movement.
Fitness Tip!Consider incorporating a warm-up and cool-down period into your running routine. These practices could help reduce the risk of knee injuries.
Stride to Recovery
Incorporating these exercises into your routine can be a game-changer for those suffering from runner's knee. They not only help alleviate pain but also fortify your knees against future injuries. That being said, remember that a comprehensive approach to managing PFPS often reaps the best results.
Consider additional supports, such as running custom orthotics. For instance, Upstep offers custom orthotics that provide targeted support, shock absorption, and improved leg alignment. This can alleviate pressure on the knee joint and offer relief from discomfort.
Keep moving, keep strengthening, and most importantly—keep running!
Flat feet7 Best Insoles for Flat Feet—Tested by Physical TherapistsInsoles can help relieve pain, redistribute pressure, and correct any malalignment in the leg due to different types of flat feet. However, because of the sheer number of insoles on the market, making a choice can be stressful. To help, we’ve narrowed down the list to include only the best types of insoles for flat feet.
7 Best Flat Feet Insoles According to Physical Therapists
1. Overall Best: Upstep Flat Feet Custom Orthotics2. Best for Standard Volume Shoes: Protalus T-100 Insoles3. Best for Active Lifestyle: Bilt Labs Flat Feet Custom Orthotics | Active4. Best for Loose-Fitting Shoes: SOLE Softec Ultra Insoles5. Best Budget: Tread Labs Pace Insoles6. Best Flexible: FitMyFoot Full-Length Insoles7. Best for Moderate-Fitting Shoes: Superfeet BLUE Insoles
Why Should You Wear Insoles for Flat Feet?
Insoles for flat feet can provide much-needed support and comfort for those who experience pain or discomfort caused by flat feet. These orthotics can help to distribute pressure evenly across the foot, reducing the strain on specific areas and preventing further damage and overuse injuries. Wearing insoles can also:
Improve your posture and alignmentImprove foot and body alignmentEnhance shock absorption and support archesImprove balance and stability
What to Look for in Insoles for Flat Feet
Arch support: Look for insoles with good arch support to distribute pressure evenly across your foot. This feature is essential for those with flat arches, and it helps absorb shock when walking.Deep heel cup: Insoles with deep heel cups are beneficial for individuals with flat feet, as they provide stability, reduce overpronation, and alleviate heel pain. They can also enhance standing balance.Durable materials: Choose insoles made of durable materials like EVA, polyurethane, cork, rubber, foam, or gel to ensure they can withstand daily wear and tear, preventing the need for frequent replacements.Comfort: Seek insoles that are comfortable to wear for extended periods. Comfortable insoles reduce pain, friction, and pressure areas on your feet, making them a more attractive option.
How We Selected and Tested the Best Insoles for Flat Feet
To select the best insoles for flat feet, we conducted extensive research and testing. We looked at a range of factors, including the level of support provided, the materials used, and the overall design of the insole. We also tested each insole to ensure that it was comfortable, durable, and effective at reducing pain and discomfort.
Ready to Step Up Your Comfort Game?
While all the above insoles will produce some results, Upstep insoles are the best insoles for flat feet as they are custom-made by the top podiatrists and specifically designed to fit the wearer, allowing you to receive the exact support you need.
Upstep Flat Feet Custom Orthotics' custom fit, excellent quality, and craftsmanship provide the best value for money. It is my professional opinion that there is no going wrong with Upstep's insoles for flat feet.
Meet the ExpertBabafemi Adebajo is a qualified physiotherapist and is currently pursuing a Master's degree in the same discipline. Babafemi has over ten years of experience writing for health, physical therapy, and podiatry niches.