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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.
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3 Best Insoles for Standing on Concrete All Day—Podiatrists’ Choice for 2023
Orthotics3 Best Insoles for Standing on Concrete All Day—Podiatrists’ Choice for 2023Prolonged 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 Overall Best for Standing/Walking on Concrete: Upstep On My Feet All DayBest Shock Absorbing for Hard Surfaces: Protalus T- 100 ELITEBest High Arch for Hard Surfaces: Superfeet GREEN Insoles On My Feet T- 100 ELITESuperfeet GREEN Custom-Made√XXShock-Absorbing√√XArch Support√√√ What to Look for in Insoles for Standing on Concrete Comfort 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.Design Ensure that whatever insole design you opt for will fit into your daily shoes. 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. 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.
Get Your Orthotics Covered By Insurance With These Easy Steps
OrthoticsGet Your Orthotics Covered By Insurance With These Easy StepsOrthotics are custom-fitted inserts designed to cushion and support the foot while redistributing energy during motion. They limit excess movement and realign foot joints when standing or walking. Orthotics are prescribed to treat different foot conditions, including diabetic neuropathy, plantar fasciitis, Achilles tendonitis, overpronation, and many others. Orthotics are made by a podiatrist who conducts a foot evaluation so the orthotic can be custom-fitted to the foot. Where a physical assessment is not possible, the podiatrist can send a foot impression kit. Orthotics come at a cost, usually between $200 and $800. While they are effective, they are pricey, especially custom orthotics. Are Orthotics Covered by Insurance? Fortunately, you can get partial or full reimbursement for what you spend on orthotics. Many health benefit plans include coverage for specific medical conditions and treatments, including orthotics. These plans provide either partial or complete coverage for custom orthotics obtained with a doctor’s prescription. It’s always best to check the specific details of an insurance plan to understand its limitations and just how much coverage it will give you. Only then should you choose an insurance plan, especially when obtaining coverage for orthotics. What Is Required for Insurance Coverage for Orthotics? Orthotics can eliminate the need for long-term dependency on medication, physical therapy, or surgery. Consequently, many insurance plans consider orthotics as therapeutic medical devices and provide coverage. For example, the Flexible Savings Account (FSA) provides full insurance coverage. Others like Medicare pay 80% of the cost while you have to cover the rest. However, the specific requirements for insurance coverage for orthotics depend on your health benefit plan. Generally, orthotics are covered if: They are considered medically necessary and prescribed to treat a diagnosed medical condition covered under the health benefit plan.The orthotics are prescribed by a qualified medical practitioner for protection, support, pain relief, and body alignment.The insurance contract specifically covers orthotics.They are made from the appropriate material, which is often pre-specified in your plan. You can check your health benefits package on your insurance provider's website to find out the specifics of their coverage based on your package. For instance, with the FSA and Health Reimbursement Arrangements (HRA), you are eligible for reimbursement when you pay for orthotics and insoles out of pocket. So, you can use the FSA or HRA to buy custom orthotics whenever you buy an insole, as long as you have an active account. All you need to do is provide the purchase receipt on request. The type of orthotic and its price, quality, and material don't matter as long as you can present the receipt showing your payment details. How to Get Covered by Insurance To get insurance coverage for your orthotics, you naturally need to be covered by a health benefits plan. The following steps are involved in this process: First, you have to research different plans and what they cover. Ideally, you want to choose a plan that provides coverage for custom orthotics. You also want to find how many orthotics your plan covers per year.Then you'll need to select the most suitable insurance provider to factor in details about premiums, claims verification, etc. You should get underwritten to determine your baselines and be eligible to receive coverage for some medical expenses. If your provider isn’t satisfied with your baselines, they may send you a new quote with a higher premium to pay.It’s best that you confirm the specifics of your insurance plan with your insurance provider. Lastly, you’ll need to choose your beneficiaries and begin paying your premiums based on your pre-specified agreement. The following are usually necessary to get your orthotics covered by insurance: A diagnosis from a podiatrist or foot care specialistA prescription for a custom orthotic from a qualified professionalA description of the raw materials used to make the orthoticsDetails about the casting methodA biomechanical gait analysis reportA list of dates for the foot examThe orthotics order dateA transaction receipt or payment evidence Apart from the first two items that the medical practitioner provides, custom orthotic providers like Upstep will make the rest available on demand if you are looking to buy custom orthotics online. Ensure you tender a request upon purchase of your orthotics.
Pain After Wearing Orthotics: Reasons and How to Stop It
OrthoticsPain After Wearing Orthotics: Reasons and How to Stop ItOrthotics are prescribed to bring pain relief by providing comfort, support, or cushioning as the case or condition may require. Sometimes, however, instead of relieving pain, the use of orthotics causes more pain. This article looks at why this might happen, as well as what you can do to relieve this pain. Why You May Feel Pain after Wearing Orthotics While some level of discomfort is expected when you use orthotics (especially with newly fitted orthotics), you shouldn’t feel pain. However, sometimes this is not the case. If you do feel pain after wearing orthotics, it is likely due to one of the following reasons: 1. Orthotic was not properly designed or fitted A custom orthotic is ideal for the best effect. When you use improperly fitting orthotics, it is usually because you have chosen store-bought orthotics or that the orthotic wasn’t made with the right process. A comprehensive biomechanical assessment is required along with your foot impression by a foot-care specialist or a podiatrist before your orthotic can be made. 2. Improper footwear When you use your orthotic with improper footwear, it can cause pain and even make the initial problem worse. 3. Not breaking in your orthotic properly When you newly purchase an orthotic, you must be careful not to use it for too long too soon. If you use your orthotics for too long before your body adjusts to it, you will likely feel pain. How Long Does It Take to Adjust to Custom Orthotics? Used properly, a custom orthotic will not cause pain. However, there is a break-in period during which your body needs to adjust to them. The length of this period will vary from person to person, though it generally takes about 2-4 weeks. During this period, you should plan to wear them regularly but not for too long. You should start by wearing the orthotics for only one hour daily and progressively increase the time until you can wear them all day without incidence or pain. Typical Side Effects from Orthotic Use While nothing is ever absolutely risk-free, high-quality orthotics come with lesser instances of side effects. However, side effects from the use of orthotics can include the following: Increased soreness Orthotics may cause muscle soreness by making your muscles work harder than usual. This is usually the case when the orthotic does not conform to your natural body stride. Altered mechanics Again, orthotics can alter the mechanics of the body. This is particularly true of orthotics that only provide minimal support, which can lead to postural changes and increase the risk of injury. Compensatory injuries To balance body mechanics, sometimes, there may be compensations in ipsilateral or contralateral limbs. This increases pressure on that area and can lead to compensatory injuries. Loss of sensation With tight-fitting orthotics, there may be a loss of sensation at high-pressure areas. Ensure that you check pressure areas often and be careful with orthotics that fit too tightly. How to Prevent Pain from Wearing Orthotics Allow your body to adjust slowly to your new orthotics to avoid pain. No matter the type of orthotics, it will usually take 2-4 weeks. During this period, you should adhere to the following guidelines: Aim to wear them for up to one hour initially and then increase as it becomes less uncomfortable.Do not use orthotics for strenuous physical activity until you’re comfortable enough to use them.Give yourself some rest between the periods when you use the orthotics to allow your body to recover and adapt.Consider adjusting the orthotics if, after a minimum of 3 weeks, your body isn’t adjusting. Get your orthotics adjusted. After 3 weeks, you should feel accustomed to your orthotics. Maintain the orthotics properly. Over time, wear and tear will set in but maintenance can prolong their lifespan. Maintenance is also important because wear and tear of the orthotics can affect the body mechanics. Are Custom Orthotics Worth It? If your foot care specialist or podiatrist prescribes an orthotic, then you likely need one. And while you may be quick to consider an over-the-counter orthotic because it is less expensive, custom orthotics are worth every penny. Not only can you get reimbursement from your health insurance, custom orthotics like Upstep’s are more cost-effective in the long term because of their high quality and durability. Upstep orthotics are not only cost-effective, but they are also very effective in dealing with any foot conditions that warrant their use. And by simply sending your foot impressions, you can have one custom-made and shipped to your location.
Why You Should Wear Insoles if You Spend All Day in Work Boots
OrthoticsWhy You Should Wear Insoles if You Spend All Day in Work BootsWork boots are designed to protect the feet and ankles from falling objects on the work site during a long day, making them usually heavy. The boots are built rigid and tough for this reason, and can commonly lead to pain and discomfort arising in the feet or ankle. Ankle pain when walking can be very uncomfortable and may result in you needing support such as arch supports. The foot and lower leg may be prone to developing fatigue after wearing work boots all day due to the rigidity of the sole and the weight of the boots themselves. The boot does not support the sole adequately enough for long-term usage and has been associated with the development of heel pain. Orthotics can be used in your work boots to support the sole, prevent pressure areas against the sole of the work boot, and aid in shock absorption through the heel. Orthotics inside your shoe can provide a stable and comfortable surface for your feet in your work boots or in any other shoe that you may have. » Learn more about the necessity of wearing arch supports Common Foot Conditions Caused by Work Boots Work boots, by design, are not flexible and may take some time to wear after purchase. Worn-down or old work boots may increase your risk of developing heel pain. Heel spurs Heel spurs are a condition characterized by the development of a bone spur on the underside of the heel, usually arising in the weight-bearing area. The bone spur develops to a size where the tissue surrounding the bone spur is aggravated and may produce pain. One usually does not know they have a bone spur developing until the onset of pain. X-rays are usually used to make the diagnosis following the arise of clinical symptoms. Plantar fasciitis Plantar fasciitis is a common condition affecting many people globally, with the plantar fascia on the underside of the foot becoming inflamed and painful. The plantar fascia is responsible for dissipating the shock placed through the foot as the foot strikes the ground during walking or running activities. This can lead to a reduction in activity as the condition gets worse. Haglund's deformity This condition is characterized by a bony protrusion developing on the back side of the heel bones, where the Achilles tendon from the calf muscle attaches. Stiff, tight shoes alongside constant rubbing against the shoe is a likely cause of Haglund's deformity.Bunions Bunions are commonly seen in people who wear work boots for long periods and can be managed effectively using insoles for bunions. Bunions are an outward shift of the big toe towards the smaller toes, with a noticeable bony bump developing on the inside of the foot. How to Protect Your Feet When Wearing Work Boots Below are ways that help you look after your feet when you have had a long day in your work boots. These conservative strategies are cost-effective and do not require much effort to maintain over the long term. Orthotics Using orthotics in your shoes is a great cost-effective way to manage pain and discomfort arising in the feet throughout the work day.  Read more below about how orthotics can help you. Stretching Stretching of the Achilles’ tendon and calf muscle can aid in lengthening the structures, which will, in turn, put less strain on the heel and allow for an increased range of movement in the ankle. Strengthening exercises You can strengthen the muscles of the foot and lower leg to accommodate the heavy work boot, thus reducing any strain placed on weaker muscles. Some examples of exercises you can try; are heel raises, toe raises and spreads, arch crunches, and single-leg balance exercises. Comfortable socks Thick, comfortable socks can aid in preventing the foot from rubbing against the sides of the shoes or boots, thus reducing potential blister formation and callus development. Sufficient space for your foot in the shoe Ensuring that the shoe provides enough space around the foot will help prevent pain from arising due to the foot rubbing against the side of the shoe or boot. Remember, the feet swell towards the end of the day within your shoes.Massage Self-massage of the underside of the foot and lower leg muscles can aid greatly in reducing pain and discomfort from arising in such areas. This can be done using your own hands or making use of a massage ball/roller. Weight management The reduction of weight can relieve the strain placed on the feet daily. Maintaining a healthy weight can greatly aid you in managing symptoms arising in the feet during a day of work. How Long Do Insoles Last in Work Boots? The typical lifespan of an orthotic is between six months and a year, depending on the frequency of use and the type of material used to create the orthotic. If you are making use of the orthotics regularly for long periods, you may need to replace them sooner than someone that uses them less regularly. How to Choose the Best Insoles for Work Boots Determining for which condition you intend to use orthotics is an important first step in the effective conservative management of your condition. The second step is to ensure that you choose the best insoles. Another important aspect is ensuring that you choose the best insoles for people on their feet all day. Whether you have plantar fasciitis, bunions, or conditions affecting the heel, there are different types of orthotics. Orthotics can be custom designed to support or relieve pressure on specific areas of the foot. Orthotics with effective cushioning and flexibility are a good choice for your work boots; provided there are no other notable conditions affecting the foot or ankle. Accommodations can be made to the orthotics to support your foot correctly under weight-bearing conditions, should you have an existing foot condition.
Which Athletes Can Benefit From Wearing Orthotics?
OrthoticsWhich Athletes Can Benefit From Wearing Orthotics?Exercises consist of different levels of impact, which places varying degrees of stress on your feet that force your foot to function in different ways. As such, some athletes benefit more from orthotics than others, making the use of custom-made orthotics extremely essential in athletes playing certain types of sports. Athletes have a higher demand physically due to the nature of their sport and hence are more prone to injuries of the foot, legs, and other body parts. This is why it is highly beneficial for certain athletes like soccer players, runners, basketball players, football players, and power-walkers to wear orthotics to have the proper support and foot biomechanics as a preventative measure. » Which orthotics should athletes wear? Upstep offers a variety of custom orthotics, including multi-sports custom orthotics and running custom orthotics Which Types of Exercise Require Which Orthotics? Since the demand for different exercises is different, the type of orthotics to be worn needs to vary in order to fit and meet the stress of a particular sport on your body. The benefits of foot orthoses for athletes, while different, can be found to improve sports performance in every sport. Exercises involving running and jogging need orthotics specifically designed for shock absorption when the heel contacts the ground, thus making it ready for the next phase of running, which is the forefoot push-off. Soft orthotics are generally used for the same. Whereas sprinters need to wear orthotics that help control the function of their forefoot, such as a rigid orthotic composed of a firm material. They can also use sprint insoles specially designed for sprinters. The same is true for golfers who experience prolonged stress on their feet without too much shock. Golfers should endeavor to use the best insoles for golf shoes, particularly if they have lower back pain. This is also applicable to weightlifters whose feet regularly undergo stress. High-impact activities such as jumping can be eased through the use of shock-absorbing orthotics. In this sense, insoles can be highly beneficial to basketball players and tennis players who want to prevent plantar fasciitis. The best insoles for football cleats offer shock absorption, help the boots fit better, turn the shock into energy, and cushion the foot from the impact of contact with a hard surface. » Still not convinced about the effectiveness of orthotics? Discover why athletes experience different benefits from orthotics Should All Athletes Get Orthotics? After all this, you might be wondering: "Should I wear orthotics while exercising?" The fact of the matter is that there is no harm in having a custom-made orthotic insole for your daily use and sporting activities, especially if you are suffering from pain or any other dysfunction of the feet. It is also important to note that custom orthotics are better than over-the-counter (OTC) insoles as they can be molded to the specifications of your foot, whereas generic ones are certain to have inaccuracies that can hurt your performance. Instead, custom orthotics will help deal with the currently altered foot biomechanics, giving added support to your arches, taking pressure off the feet, and aiding in preventing any future injuries that may happen. It can potentially be harmful to run without orthotics if you are predisposed to foot conditions. Running without support could have adverse effects and wear and tear on your feet, making orthotics beneficial in most physical activities, especially for athletes and people suffering from malalignment of the feet. » Feeling heel discomfort after running? Read more about the most common causes of heel pain What About Exercises That Do Not Require Footwear and Orthotics? Exercises that do not require putting any pressure on the feet, like open kinetic chain exercises, can be safely performed without orthotics or even barefoot. Yoga can also be performed safely while barefoot and without orthotics. Although, when it comes to closed kinetic chain exercises where your feet are in contact with the ground while exercising, they may get added pressure during the movements. As such, they should always be performed while wearing the necessary good-fit shoes and custom-made orthotics. However, suppose one doesn't have any pain or discomfort in the feet while performing workouts in the gym or walking. In that case, they do not necessarily require shoes with additional custom-made orthotics. However, they can still be worn due to their arch support benefits, cushioning, and effectiveness in preventing any possible future injuries, aches, and pains. It is essential to change the orthotics after a period depending upon the wear and tear they have undergone, especially if you experience pain after wearing orthotics. Custom-made orthotics generally last for about 2 - 3 years. However, some may need a replacement after one year, depending upon the condition of the orthotic. Hence, it is essential to consult your physiotherapist or podiatrist before using the existing orthotic in your exercise shoes. How to Know if You Need Orthotics When Exercising As mentioned above, you might not necessarily need orthotics in every scenario, especially if you have no foot abnormalities and don't experience any pain. Although you might not need them, you might still experience some benefits from using orthotics, even more so if you use them during strenuous exercise. However, if you experience any consistent pain of any kind as a result of training, it is advised that you consult a podiatrist and try and purchase a pair of custom orthotics. » Still unsure whether custom orthotics are for you? Read the running custom orthotics review
Best Orthotics for Flat Feet and Plantar Fasciitis
OrthoticsBest Orthotics for Flat Feet and Plantar FasciitisTwo leading causes of discomfort in the foot are flat feet and plantar fasciitis. Flat feet refer to the foot condition in which the foot arch collapses, causing the entire sole to touch the floor when standing. Plantar fasciitis is the inflammation of the plantar fascia that runs from the base of the toes to the heel bone. Sometimes, flatfoot is the cause of plantar fasciitis. When that is the case, there are specific orthotics you can wear to address the symptoms. In this guide, we cover the best orthotics for flat feet and plantar fasciitis and how to pick the best. Having Plantar Fasciitis With Flat Feet Flat feet is a leading cause of plantar fasciitis. It predisposes you to overpronation which causes your feet to roll inwards as you walk. Overpronation stretches the plantar fascia more than necessary. The continuous pressure on the plantar fascia leads to its inflammation. While plantar fasciitis has many treatment options such as treatment for plantar plate tears, it is best to consider the etiology before deciding on a treatment option. When plantar fasciitis and flat feet occur together, orthotics present one of the best options to manage the condition. Effectiveness of Orthotics for Flat Feet and Plantar Fasciitis Orthotics are very effective when it comes to treating plantar fasciitis that’s related to flat feet. In one study, 27% of the participants selected orthotics as the best treatment for plantar fasciitis. They are very effective because they help control overpronation and limit any abnormal foot motion. In place of the fallen arch, orthotics will provide artificial arch support that will reduce the strain on the plantar fascia. Orthotics will limit abnormal foot motion and improve your gait and balance. Also, it will improve your ability to absorb shock as you walk. Thus, using orthotics will prevent further debilitating foot complications in the future. Features of Good Orthotics for Flat Feet and Plantar Fasciitis Not every orthotic will work for flat feet and plantar fasciitis. However, all effective orthotics for flat feet and plantar fasciitis have three things in common: firm arch support, proper fit, and a deep heel cup. Proper fit For the most effective treatment, you need an orthotic insert that matches the contouring of your foot perfectly. That is only possible if the arch height of the orthotic is the same as that of your foot. Most times, you’ll get this with a custom orthotic rather than a store-bought insert. This is one reason why over-the-counter insoles are not appropriate for managing flat feet and plantar fasciitis.Firm arch support The reason why you need firm arch support should be immediately obvious. A collapsed arch puts strain on the plantar fascia because of overpronation. With an orthotic that guarantees firm arch support, you limit overpronation and remove the strain from the plantar fascia. You may need to opt for orthotics made from tougher materials. If it is too flexible, it may not do the job.Deep heel cup With a deep heel cup, the orthotic keeps your foot aligned during movement. It complements the fat padding in the heel to absorb the shock with every step. It also improves the stability, balance, and efficiency of energy transfer as you walk from place to place. Types of Orthotics for Flat Feet and Plantar Fasciitis In choosing orthotics for flat feet and plantar fasciitis, it is important to identify what type of flat feet it is. There are two distinct types of flat feet, the flexible and the rigid and they both require different types of orthotics. You also need to decide whether you will choose soft or hard orthotics for plantar fasciitis. If you have flexible flat feet, you'll need medium or well-pronounced arch insoles that’ll give aggressive correction. Alternatively, you could have rigid flat feet. In that case, you'll need a flexible orthotic that is softer, more cushioned and provides less aggressive correction. How to Choose Orthotics for Flat Feet and Plantar Fasciitis To reiterate, the best orthotics for plantar fasciitis and flat feet will have firm but flexible arch support and provide excellent shock absorption to the feet. It will also have a deep heel cup to preserve anatomical foot alignment and prevent any compensatory lateral movement due to overpronation. Aesthetically, it should also be custom-fitted for your foot shape and type. For flexible flat feet, the Upstep Normal Everyday Activity insole will deliver the appropriate support and cushioning to the feet. Contrarily, On My Feet All Day is ideal for people with rigid flat feet.
6 Best Basketball Shoe Insoles for Flat Feet—Boost Your Game
Orthotics6 Best Basketball Shoe Insoles for Flat Feet—Boost Your GameActions commonly associated with playing basketball, like running, jumping, and changing direction quickly, can lead to foot problems and injuries. These include plantar fasciitis, Achilles tendonitis, ankle sprains, joint fractures, etc. Players with flat feet are more susceptible to injury because, without foot arches, the natural shock-absorbing qualities of their feet are reduced. But by wearing the correct insoles, your feet receive proper arch support and heel cushioning, reducing foot pain and improving natural balance. Below we've listed the best basketball insoles for flat feet to boost your performance during your game. 1. Upstep | Basketball Custom Orthotics ProsTailor-madeLightweight and durableCompatible with any sneakerFSA and HSA eligible180-day money-back guaranteeConsShort waiting period before receiving your insoles Upstep’s Basketball Custom Orthotics are custom-made to suit the exact shape of your flat feet, ensuring maximum comfort and support. This lightweight custom insole is designed to absorb shocks and maximize energy return without dragging you down. The top layer of the insole absorbs moisture, helping to control odor and making sure your feet don't slip. They'll easily fit within low-, mid-, or high-top sneakers for on-the-court comfort. These custom orthotics are affordable, with different payment option, including FSA and HSA cards. Each pair becomes cheaper as you purchase more. Upstep has a 180-day money-back guarantee on all orthotics and offers free shipping and returns (including adjustments). Basketball Custom Orthotics 2. SOLE | Performance Medium Insoles With Met Pad ProsSustainableBuilt-in metatarsal padAffordable90-day guaranteeConsMolding process may cause incorrect fit and supportNot specifically designed for basketball shoes SOLE Performance Medium Insoles With Met Pad offer optimal comfort through a built-in metatarsal pad, designed to support your forefoot. The insoles support your feet in their natural position, while providing good arch support and cushioning for flat feet. Additionally, these insoles are affordable and have a 90-day guarantee, reducing your risk when making a purchase. The insoles are bought standard and require you to heat up and mold the insole to the shape of your feet. This process does leave room for error to provide an improper fit and support. Also, these insoles are not specifically designed for basketball players and may be better suited for other activities. Performance Medium Insoles with Met Pad 3. Superfeet | Run Pain Relief Insoles ProsRemoveable shoe stabilizerOdor controlTherapeutic foamAffordableConsOwn trimming can result in uncomfortable fitMore suited toward running and walking Superfeet Run Pain Relief Insoles are designed for those with an active lifestyle and include a removable shoe stabilizer to increase structure and support. Its durable design further includes a moisturewick for odor control and therapeutic foam that reduces friction while protecting and cushioning your feet. These insoles are affordable and available in multiple sizes. You're required to trim the insole to fit in your shoes. However, if done incorrectly, this can result in an uncomfortable fit and diminished support. These insoles are also more suited toward running and walking. Run Pain Relief 4. Protalus | M-75 Insoles ProsSuitable for full-volume shoesTri-planar alignment systemHigher sides to reduce pressure90-day money-back guaranteeConsNot custom-madeMay provide insufficient support Protalus M-75 Insoles boast maximum comfort and support (including your arches) at an affordable price. Ideal for full-volume shoes, like basketball shoes, these insoles can be placed straight inside your shoes if you can't remove the factory insoles. The higher sides aim to reduce pressure placed on your feet while Protalus's signature tri-planar alignment system moves your body into its proper position. These insoles can be bought over-the-counter and come with a 90-day money-back guarantee. However, the M-75 insoles are not custom-made and may possibly not provide you with the same support as custom orthotics. M-75 Insoles 5. Tread Labs | Pace Short Insoles ProsMedical-gradeExtra firm supportDeep heel cupConsNot custom-madeBetter suited for tight-fitting shoes Tread Labs Pace Short Insoles are medical-grade insoles designed to give extra firm support, perfect for those with plantar fasciitis or overpronation. The insoles don't run the length of the shoe, instead focusing mostly on the heel and arch area. The deep heel cup aims to reduce impact, improve balance, and reduce foot pain. The insoles have a choice of four different arch heights. However, they're not designed specifically for basketball, nor are they custom-made to the exact shape of your feet. These insoles are better suited for tight-fitting shoes like ballet flats, dress shoes and other footwear without a removeable insert. Pace Short Insoles 6. URthotics | Active/Sports Insoles ProsCustom-madeCustom arch supportComfortableFSA and HSA eligible6-months money-back guaranteeConsWaiting period before receiving your insolesNot specifically designed for basketball URthotics Active/Sports Insoles are custom-made insoles designed for those who have an active lifestyle and partake in sports. These durable insoles provide custom arch support based on your foot shape while their impact-absorbing qualities maximize comfort during all your sporting activities. Affordable and FSA/HSA eligible, URthotics insoles also come with a 6-months money-back guarantee. While these insoles can improve your overall comfort and stability on the court, they are not designed specifically for basketball. Active / Sports Insole Custom Orthotics Slam Dunk Custom orthotics that are professionally manufactured are the best option to provide your feet with sufficient cushioning and support in the long term. Custom orthotics will ensure maximum comfort from the get-go and improve your efficiency on the court, while preventing injuries or foot pain. » Not convinced yet? Discover more benefits of orthotics for basketball players
Can Orthotic Insoles Treat Posterior Tibial Tendonitis?
OrthoticsCan Orthotic Insoles Treat Posterior Tibial Tendonitis?Posterior tibial tendonitis, also called posterior tibial tendon dysfunction (PTTD), is a condition that causes inflammation of the tendons on the inner side or medial part of the ankle (posterior tibial tendon). This article will detail the symptoms and causes of PTTD, how to fix PTTD, and the effectiveness of using orthotic insoles. Symptoms of PTTD The most common symptoms of PTTD are: Pain located on the inner side of the ankle that worsens with activity.Inflamed and swollen posterior tibial tendon.Restriction in ankle joint movements.Balance and stability issues while standing and walking.Unsteady gait patterns. PTTD happens in 4-5 stages depending upon the severity of the condition and the individual case. Higher stages imply a severe condition with either a fixed or a flexible foot deformity. Causes of Posterior Tibial Tendonitis PTTD usually occurs as a result of any or all of the following: Overuse by repetitive activities and inadequate rest.A recent ankle sprain.Being obese or overweight.Laxity of the ligaments supporting the ankle joints.Hypertension. Typically, you are more at risk for PTTD if you: Have flat feet.Are a young athlete playing high-impact sports.Are elderly (especially true for idle women). Additionally, PTTD can be aggravated by several activities, such as walking, running, hiking, and stair climbing. What Is the Best Treatment for Posterior Tibial Tendonitis? The good news is that PTTD can be treated. The treatment option depends on its severity. In most patients, the condition is mild, and symptoms will resolve with conservative and non-surgical management. This includes a mix of rest, ice, pharmacological management, immobilization, orthotics, and physiotherapy. In more severe cases, surgical repair may be necessary. It is important to note that, even with early intervention, pain may last longer than 12 weeks. However, for patients who have developed chronic pain before intervention starts, pain may last for another 6 months before resolving. Here is what each treatment approach entails: Medical Management Your general physician may prescribe non-steroidal anti-inflammatory drugs (NSAIDs) to help control the pain and inflammation. When taken at least 30 mins before exercise, they make exercise more bearable by limiting inflammation. However, once you've used NSAIDs for up to a month, consider revisiting your physician. Physical Therapy Going under a complete rehabilitation program with your physical therapist is essential to recovering from PTTD. The rehabilitation is done according to the stage of the condition and can be any of the following: Ice Using ice in the acute stage can help control inflammation.Activity modification To give the leg some much-needed rest, it may be necessary to decrease some activities. Total sedentary behavior is usually unachievable for most individuals, and so, at the very least, you should avoid high-impact exercises like jogging and running. For example, biking, elliptical machines, and swimming do not put a large impact load on the foot and can be tolerated by most patients.Implementation of an exercise program Usually, this includes mobility, stretching, and strengthening exercises for the posterior tibial tendon.Immobilization Immobilizing the foot in a walking cast or boot and avoiding weight-bearing activities allows the tendon healing time in the acute stage. This must be used with caution as it can cause muscles of the foot to atrophy. Often, this option is used only if other conservative methods have not yielded results.Massage Gentle self-massage using the pad of your thumb can relieve pain and relax the structures around the medial ankle. Proper Footwear While over-the-counter pain-relief insoles will be enough in someone with a mild change in foot shape, a custom orthotic is necessary where there is a severe deformity. Custom orthotics are specifically designed to improve arch support and foot function for your unique feet. Furthermore, wearing the appropriate shoe is still often underrated as a means of managing PTTD; yet it works. Wearing the right shoes will help maintain proper foot alignment and prevent injury. This invariably helps to improve the symptoms of posterior tibial tendonitis. Surgical Management When conservative management fails to bring pain relief in severe conditions, surgical treatment is the next option for treating fixed or flexible foot deformities. The type of surgery will depend on the location of tendonitis and the severity of the damage. Common procedures include lengthening of the Achilles tendon, tenosynovectomy, tendon transfer, osteotomy, and fusion. How Can Orthotic Insoles Help PTTD? The aim of using orthotics for posterior tibial tendonitis is to decrease the patient's pain, speed up activity and function, maintain the foot and ankle in a neutral position, and forestall the development of deformity. To achieve this, orthotic insoles are custom-fitted to provide extra cushioning to the arches of feet and the metatarsals. These play important roles in optimal weight distribution and protect the ball of the foot from more damage. In addition, these insoles provide support to the medial arch and the inner aspect of your foot. Consequently, the foot is kept in an optimum position to allow proper functioning. As long as it is functioning correctly, you can expect to feel relief, and your daily activities can return to normal. » Ready to purchase some orthotics? Take a look at our complete collection of Custom Orthotics How Effective Are Orthotic Insoles for PTTD? Research has found that: Foot orthoses, together with exercise programs, seemed to improve the effect of orthotic treatment. Also, foot orthoses with personalized internal longitudinal arch support were more effective than flat insoles or standard treatments in reducing pain. Additional research surmised that: Orthoses can improve foot and ankle alignment, clinical symptoms, and functional outcomes in PTTD patients, with success rates up to 90%. This means that posterior tibial tendonitis orthotics play a vital role in the treatment of PTTD along with physiotherapy management. They will assist in optimizing foot loading, supporting and maintaining the arch, and improving the foot biomechanics. Proper functioning of human lower limbs is highly dependent on the biomechanics of the feet, which is altered due to a collapse of the medial arch (also called flat feet) and leads to excessive pronation of the feet (ankles that roll inward). Few things are as effective in maintaining the biomechanics of the foot as custom-made insoles. They will help in maintaining and helping the collapsed arch improve with time. The orthotics themselves require very supportive and spacious footwear to both fit in and function at their best. Good quality athletic shoes, hiking boots, or similar are ideal for achieving the best results possible. Are Custom Orthotics Worth It for Posterior Tibial Tendonitis? In conclusion, as illustrated above, custom orthotics are an essential adjunct to achieve a complete recovery from posterior tibial tendonitis. They allow for ultimate support by applying the correct force on the feet, reducing the load placed on the tendons. Essentially, yes, custom orthotics are worth it for posterior tibial tendonitis.
5 Best Golf Shoe Insoles to Aid With Your Lower Back Pain
Orthotics5 Best Golf Shoe Insoles to Aid With Your Lower Back PainThe stress placed on your feet and body during golf leads many to develop lower back pain, especially because of the long hours golfers spend standing and walking. Often their golf shoes may not be supportive and comfortable enough to be worn for the hours it requires to play a round of golf. The introduction of insoles into your golf shoes will help to support your feet, improve your posture for a stable swing, and aid in limiting pronation. By restoring normal foot mechanics, the insoles will prevent foot fatigue and reduce the strain placed on the rest of your body, specifically your lower back. » Struggling with lower back pain specifically? Browse the best orthotics for lower back pain 1. Upstep | Golf Custom Orthotics ProsCustom-madeReduces foot fatigue and pressureAffordableFSA and HSA eligible180-day money-back guaranteeConsShort waiting period before receiving insoles Upstep Golf Custom Orthotics are specifically and professionally designed to stabilize your feet while you swing and support them as you walk around the course. Discomfort is lessened by reducing foot fatigue and side-specific forces that place pressure on your feet. These insoles take into account whether you're left- or right-handed, knowing the unique stresses golf places on each foot. Upstep Golf Custom Orthotics are affordable and payble witha FSA or HSA card. Alternatively, you can make interest-free installments via Klarna. Enjoy a 180-day money-back guarantee while you can order insoles and cast your foot molds in the comfort of your home. Golf Custom Orthotics 2. Protalus | ET-75 Insoles ProsSuited for low-volume shoesAffordableConsNot custom-madeNot specifically suited for golf The Protalus ET-75 Insoles are ideal for low-volume shoes with non-removable factory insoles and provide comfort, pressure reduction, and support to your feet as you walk. While not designed for golf specifically, these over-the-counter orthotics are an affordable option for your everyday and sporting needs. However, because these insoles are not custom-made, they may not provide the perfect fit. ET-75 Insoles 3. SOLE | Active Medium Insoles ProsSuited for medium-fitting footwearAffordableVersatileConsAvailable sizes may not provide sufficient support SOLE Active Medium Insoles are designed for medium-fitting footwear like running shoes, casual sneakers, golf shoes, medium-fitting boots, and more, making these insoles versatile. These insoles aim to prevent strain on the plantar fascia, improve comfort, and increase balance. SOLE Active Medium Insoles are affordable and come in various sizes. However, the available sizes may not necessarily provide the best support for your feet. Active Medium Insoles 4. Tread Labs | Ramble Thin Insoles ProsFirm and flexible supportComfortableAffordableConsPredetermined arch heightsMay not receive necessary support from available choices Tread Labs Ramble Thin Insoles are both firm and flexible within your shoes. These insoles boast improved comfort based on the materials used to manufacture the insoles, and aim to support your foot arch. However, these insoles only come in four different arch heights, leaving the choice up to the customer. You may possibly not receive the support you need from the available arch heights. Ramble Thin Insoles 5. Superfeet | Blue Insoles ProsDurableVersatileAffordableConsNot custom-madeNot specifically designed for golfers Superfeet Blue Insoles are long-lasting insoles designed for various shoe types and sizes. The insoles are an affordable and effective way to provide support and improve comfort to your feet. The insoles are created with high-density foam to provide a cushioning heel cup and medium arch support. Superfeet Blue Insoles provide good overall support, but are not specifically designed for golf shoes or to address the needs of golfers. Blue Insoles Take Your Best Swing With Custom Orthotics The benefits of orthotics for golfers are numerous: improving your swing and posture, addressing lower back pain, reducing foot fatigue, etc. However, to get the most out of these benefits, we recommend investing in custom orthotics. They will directly address your needs and take your activities and lifestyle into consideration, providing you with a long-term solution to managing aspects such as lower back pain. » Couldn't find what you were looking for? Visit Upstep's website to browse their custom orthotics range