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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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The Risks of Self-Diagnosis
Foot painThe Risks of Self-DiagnosisWhat do you do when your foot hurts? Here's something you should never do: Trust Dr. Google. Read on to learn more about the risks of self-diagnosis for foot conditions. Why Is Self-Diagnosis So Popular? One evening, you notice your foot has been hurting lately. At the end of each day, it's swollen, tender, and painful to walk on. What would be your first course of action? For many of us, it's Dr. Google. You know the drill - you unlock your phone and use an online symptom checker to find out what happened. Maybe you type in "arch pain" and "swelling" in the search box. And you get a diagnosis. Now that you know exactly what's wrong with you, you can meet with a doctor and tell him what tests to run and what meds to prescribe. You save time, money, and effort. Simple, right? Perhaps not. How Accurate Is Self-Diagnosis? Self-diagnosis may seem straightforward, but it's often incorrect. In fact, research published in the Medical Journal of Australia found that self-diagnosis tools and symptom checkers are only accurate about 36% of the time. With no regulation or control over the content in those websites, you're more likely to get a wrong diagnosis than a right one. But that's only the beginning. Collecting inaccurate information about your injury puts you on a path to further damage. This was clearly shown in a study published in the European Spine Journal reviewing how MRIs affected people's course of treatment. The information or incorrect diagnosis leads to fear and anxiety. Patients are convinced they need to use specific treatments or take specific medication, as that's what they read online. However, these same treatments or drugs may worsen their injuries and even cause new damage. Rather than trust the expertise and knowledge of their doctor, they opt for unproven, even dangerous options. In many cases, these same patients will be forced to revisit the doctor's office soon - to treat the effect of those self-administered treatments they insisted on. Conclusion We all have that urge to trust ourselves (or the information we read) more than real professionals - but it's important to remember that doctors studied for many, many years to help us get better. Not only that, but they constantly keep studying, reading new research, and visiting professional conferences to keep themselves up-to-date. S,o next time your feet hurt, step in a FeetKit impression box and leave the diagnosis to our expert podiatrists. That may just be what makes all the difference.
 Super Shoes: What Are They and How Do They Work?
Foot exercises Super Shoes: What Are They and How Do They Work?We've got an interesting one for you! This article will discuss the question of whether "super shoes," the hi-tech running shoes, can actually help you break speed records and stay healthier as you run. What Purpose Do Running Shoes Really Serve? Running is hard on your feet, and ill-fitted support can do even more harm. Just think of how much stress your feet go through when you run. Every time you cut corners or take longer strides with too much force, all that impact is transferred through the soles of your feet. A lot of people use running shoes to absorb shock and prevent damage. And it's true - running shoes have come a long way from their initial design. The first running shoes were made of rubber and leather and were created to protect the feet as you run. Fast forward to today, and many different shoe companies claim their hi-tech kicks can make you faster and help you stay healthier as you run. But, is this really true for everyone? Can Super Shoes Really Make You Run Faster? These unique shoes - often called "super shoes" - have a unique structure meant to help your feet perform better. A carbon fiber plate makes the middle part of the foot stiffer, thus helping people run better. A recent study found that 87% of participants performed better with a sturdy plate like that in their shoes! But, that's not all. The unique structure and stiffness levels in "super shoes" minimize your energy loss as you run, which means you're using that feedback from the ground to propel you forward. You're using less energy with each step, and your feet will push off better than ever before. For example, a study done by researchers Nigg & Stefanyshyn took a deeper look into this question. They gave 17 different runners shoes in varying degrees of stiffness. They found that the more stiff the shoe was, the faster the runners were! While that does sound like a great solution, it's hard to count on a shoe to give you that specific support you need. That's because each person has a different foot structure and running pattern. What works for one person might not work as well for another. There's actually no way to know for certain what type of support you need without the right equipment and professional knowledge. Effectiveness of Custom Orthotics for Runners Runners can't afford to ignore their foot health. That means looking for suitable materials and support to prevent injuries, speed up recovery time, and make you run faster. A great way to solve this is by using custom orthotics. They go into any shoe and give you the exact level of stiffness and energy return you need to break speed records without compromising your health. Plus, you'll be getting lots of added benefits, like moisture-wicking fabric and breathable EVA foam to keep your feet comfortable as you run. This combination of good shoes and custom orthotics is ideal for getting that edge you need and maximizing your performance when you train. And, the best part is that you can transfer custom orthotics like Upsteps between your athletic shoes to enjoy the various benefits of each without having to choose. Happy running!
Expert Tips for Faster Recovery From Foot Injuries
Foot painExpert Tips for Faster Recovery From Foot InjuriesThere's a lot of waiting involved, and we know that can be frustrating. Use these golden tips from our expert podiatrists to rehabilitate your feet and keep them healthy! Tip 1. Alternate Hot & Cold Compresses If your foot is swollen or painful, alternating between icing and warming can help reduce swelling, numb pain, and keep away inflammation. Just be careful not to overdo it, as that could lead to frostbites or burns. To cool down, you can use an icepack, some ice cubes in a ziplock bag wrapped in a towel, or that bag of frozen baby carrots from the back of your freezer. To warm up, use a warm water bottle, a heating pad, or a microwavable pillow. Tip 2. Do (The Right Kind Of) Exercise Therapeutic exercises can help you with all sorts of foot and ankle injuries. There are a lot of exercises online, but if they're not suitable for your specific injury, they may actually induce more damage. Consult your doctor or physical therapist to find the most up-to-date methods for rehabilitating your muscles, tendons, and ligaments. Tip 3. Get Support When your doctor says it's OK to start walking regularly again, wear supportive shoes to ensure your foot is stable and prevent repeated injuries. Athletic footwear is a great option - it's designed to hold feet steady and absorb shock. If sneakers aren't your thing, go for flat-soled shoes that feel snug (but not tight), have a thick enough sole, and don't wobble. Ready to try these tips & tricks? Tell us how it went!
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 and weight-lifters, who experience prolonged stress on their feet without too much shock. High impact activities such as jumping involved in basketball players can benefit from the use of shock-absorbing orthotics. Football players use inner soles in their shoes/boots that 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 unsure whether custom orthotics are for you? Read the running custom orthotics review 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. 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 for additional support to the arch and cushioning or prevent 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 benefit 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.
Can Orthotic Insoles Help Treat Achilles Tendonitis?
OrthoticsCan Orthotic Insoles Help Treat Achilles Tendonitis?Achilles tendonitis is a condition caused by overuse, where the Achilles tendon - the tendon which connects the calf muscle to the heel - is injured. Common symptoms include pain at the back of the ankle and heel, stiffness of the ankle joint, tenderness to the touch, and swelling. Although there are many potential treatments for this condition, such as physiotherapy, you may also find some relief from custom orthotics. Do You Need Orthotics for Achilles Tendonitis? In short, definitely. There are different types of Achilles tendonitis, and all can benefit somewhat from the use of custom orthotics. Insertional Achilles Tendonitis This condition affects the lower part of the tendon, where the tendon attaches to the heel bone. Pain caused by insertional Achilles tendonitis can be eased with custom orthotics and shoe insoles. Noninsertional Achilles Tendonitis This condition affects the muscle fibers in the middle portion of the tendon. It generally affects the younger population, who are more physically active. It is essential to keep a close eye on your feet's pain levels, swelling, and movement restrictions. It is necessary to see your healthcare practitioner when there is excruciating pain, excessive swelling and redness, or extreme movement restriction. What Aggravates Achilles Tendonitis? Repetitive movements.Not resting the feet enough.Wearing improper shoes.Ignoring the pain in the initial days and not giving it the required care, thus making it worse and requiring a longer recovery time. Which Orthotics Are the Best for Relieving Achilles Tendon Pain? Orthotics help relieve Achilles tendon pain by reducing the tendon's strain and irritation and improving your foot mechanics. Various foot supports and types of orthotic insoles help in Achilles tendonitis. Silicone Achilles sleeves help in reducing the irritation that is caused from the back of the shoes. Whereas in case of pain from insertional Achilles tendonitis, you can use a heel lift to move the heel away from the back of the shoes to prevent excessive friction. Upstep is one of the best companies known to produce great custom-made orthotics and foot insoles. Upstep custom orthotic insoles for Achilles tendon pain are designed to reduce the stress from altered foot mechanics by improving your overall foot function, not just the arches of your feet. They are essential in making sure you can get back to walking pain-free. Podiatrists recommend specific types of shoes to take the tension off the Achilles tendon and reduce irritation. Deep heel cup shoes that hold the food stable and comfortable, and a slight heel raise in the 8-12mm range. Orthopedic supportive sandals are also highly recommended to use in Achilles tendonitis. Additionally, ankle braces specifically for Achilles tendonitis do help by reducing pain and swelling. They also assist in regaining and improving mobility while the tendon heals. Are Upstep Orthotics Worth It? It is essential to include orthotic insoles in treating Achilles tendonitis in addition to the other conservative management like physiotherapy, as they will all assist in a complete recovery by addressing the individual concerns of one's feet. Upset is a company with core values and a vision to help customers deal with their altered foot mechanics to make their daily lives better and pain-free. Their orthotics are custom-made with different types of comfortable and breathable material by the expert team of podiatrists. The best part is that they are affordable and won’t burn a hole in your pocket. They use research-based medicine as their approach to foot care and orthotic design. Comprising their medical panel are clinicians with years of experience diagnosing and treating feet conditions. Hence, Upstep orthotics are totally worth becoming a partner in your foot care journey.
Metatarsalgia: Diagnosis, Pain Relief, and Best Orthotics
Foot painMetatarsalgia: Diagnosis, Pain Relief, and Best OrthoticsThe metatarsals are the five long bones situated below each of the five toes and extending to your ankle. They make up the middle portion of the foot. The metatarsophalangeal joint is the attachment of the metatarsal bones to the phalanges (toes). What Is Metatarsalgia? Metatarsalgia is the pain in the first half of your foot, known as the ball of the foot or the forefoot. Can Metatarsalgia Go Away on Its Own? Metatarsalgia is a condition that needs to be treated as it is not self-healing. As such, it won't go away on its own without any conservative management. Common causes of metatarsalgia include: InflammationAge-related degenerative changesHigh impact activitiesUse of improper footwearUse of improper orthotics in playing certain sportsShort Achilles tendonOvertraining, leading to overuse injuriesHigh foot archesExcessive foot pronation (ankles rolling inward with medial arch drop)Stress fracturesProminent metatarsal head Aggravating factors for metatarsalgia can be any of the following: Inadequate balance between rest and activityAdded load on the metatarsophalangeal jointsIgnoring the initial pain levelsOverdoing certain activitiesNot following a healthcare practitioner's advice Suspending weight-bearing activities until pain subsides is essential in the recovery to avoid further increases in inflammation and pain. It generally takes about 6 to 8 weeks to improve post undergoing proper conservative treatment with physical therapy and orthotics. Best Treatments for Metatarsalgia Some of the best and most popular treatments for metatarsalgia include: Conservative treatment with physiotherapy This can include stretching and strengthening exercises to relax the muscles and lower the chance of reoccurrences. Electrotherapeutic modalities These can be ultrasounds or interferential therapy that can reduce pain in the acute stages. Icing and elevating the feet Doing so on the painful areas for 7- 10 mins three times a day in the initial stages could reduce pain and swelling. Self-massage This can be performed by gently moving the pad of your thumb in a circular motion on the painful areas for 5-7 minutes. Or, as an alternative, an ice massage can be utilized by rolling a frozen water bottle under your feet to help reduce pain and relax the intrinsic foot muscles. Using metatarsal orthotics Metatarsal pads are made from different materials such as rubber, silicone, or polyurethane. They help reduce the pressure under the painful metatarsal heads by spreading it to a larger area and improving the foot's function. As for the best metatarsal shoe inserts, Upstep insoles for metatarsalgia are highly recommended and beneficial in helping to reduce discomfort from metatarsalgia. Every case of metatarsalgia is unique due to the different underlying causes and individual foot biomechanics. Hence, Upstep's custom orthotics are specifically designed to meet your particular need and reduce the destructive forces that are the reason for the problem. They help support the treatment of metatarsalgia by assisting in a long-term solution to improve and maintain day-to-day activities of living, from work to sports, in a healthy manner. Should You Get Insoles for Metatarsalgia? It is essential to get yourself a custom-made orthotic insole to completely heal from metatarsalgia and prevent it from reoccurring. They are designed to help your body maintain its ideal position, taking away the tension from the joints, allowing freedom of movement, increasing the foot's range of motion, reducing fatigue, and preventing any future injuries that may happen. At the end of the day, there's no reason you shouldn't get custom insoles for metatarsalgia.
Do Orthotic Insoles Work for Heel Pain?
OrthoticsDo Orthotic Insoles Work for Heel Pain?Heel pain is the common complaint of individuals affected by most foot conditions. There are various causes of heel pain, such as: Calcaneum heel spursPlantar fasciitisOveruse injuriesAchilles tendonitisSprains and strainsFracturesBursitisArthritisAnkylosis spondylitis.Altered foot biomechanics from occupation or incorrect footwear use It is important to get yourself diagnosed by a healthcare practitioner like your physical therapist to know the exact cause of the heel pain and accordingly seek the right treatment. Can Heel Pain Be Prevented? Prevention is always better than cure, and heel pain can be prevented by taking the necessary care. Firstly, it‘s important to have a good lifestyle and include a good amount of physical activity in your routine as a preventative measure from heel pain or any other impairments. It is essential to have a good balance between activity and rest. Making sure none of your daily life routines are overdone. Simple physical activity, such as walking, can help prevent heel pain and maintain the current health of your feet. Although, it is important that while walking, you use the correct footwear as poorly designed footwear can lead to imbalances in your foot biomechanics and arch support, doing more harm than if you were barefoot. Can Heel Pain Be Treated? Heel pain can be very well treated conservatively post consultation with your healthcare practitioner. I wouldn’t suggest going directly for home remedies without knowing the exact cause of your heel pain. That being said, you can perform some home remedies immediately after the pain begins and once you know the reason for it. Some of the easiest home remedies include: Resting your feet.Avoiding any activities that aggravate your pain.Use of ice.Wearing the correct footwear. Heel pain decreases and completely heals depending upon the cause. In the case of plantar fasciitis, the most common cause of heel pain, it takes about 6 to 18 months. Other conditions, such as a strain, take a few days to a few weeks to heal. It is essential to see your doctor if your pain doesn’t subside after carrying out the home remedies or suffering from excruciating pain; inability to move, stand, and walk; swelling of the ankle; redness; and warmth at the ankle and heel. What Are the Best Insoles for Heel Pain? Arch support is often needed in cases of heel pain as altered foot biomechanics and increased, or decreased, arch of the foot are among the most common contributing factors causing discomfort. There are different types of insoles available in the market. As for custom orthotics vs. insoles, it is important to get one custom-made to cater to your individual need and foot posture, instead of going for the over-the-counter insoles that are generic and, in most cases, do not help as much as they promise. There are gel-based and memory foam insoles available. Both have their pros and cons; however, both are good at catering to different needs. Memory foam insoles are light insoles generally used for daily activities like walking, whereas gel-based insoles are used for shock absorption during high-intensity activities such as various sports. Are Custom Orthotics Worth It for Heel Pain? Custom orthotics for heel pain relief can aid in the recovery process from the majority of foot conditions along with your physical therapy treatments since the biomechanics of feet are interdependent with most foot conditions and pain. Hence, custom orthotics will help improve the ideal foot mechanics and give your body a chance to heal itself.
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 orthotic insoles for PTTD 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.
Stretches and Strengthening Exercises for Plantar Fasciitis (Heel Pain)
Plantar fasciitisStretches and Strengthening Exercises for Plantar Fasciitis (Heel Pain)Plantar fasciitis is an overuse injury that leads to micro-tears of the plantar fascia at its origin near the heel of the foot. The primary and most common cause of plantar fasciitis is the repetitive strain placed on the foot due to several reasons, including high impact sporting activities, improper biomechanics, and posture of the feet, wearing the wrong footwear, etc. Table of Contents Exercise as a treatment for Plantar FasciitisBest Exercises for Plantar Fascitis i. Mobility Exercises for Plantar Fasciitis ii. Stretching Exercises for Plantar Fasciitis iii. Strengthening Exercises for Plantar Fasciitis iv. Isotonic Exercises for Plantar Fasciitis v. Isometric Exercises for Plantar FasciitisThe Final Verdict on Exercises for Plantar FasciitisShould You Consult a Medical Expert for Heel Pain? Exercise as a Treatment for Plantar Fasciitis It is essential not to ignore heel pain and other signs and symptoms of plantar fasciitis. Though plantar fasciitis is a common foot-related condition, avoiding treatment will lead to a delay in recovery while drastically affecting the normal functions of your daily life, causing further complications. An essential aspect of achieving complete and proper recovery from plantar fasciitis involves exercises for the feet and lower limbs in the rehabilitation routine. » Do orthotics help to relieve plantar fasciitis? Consider investing in custom orthotics for plantar fasciitis and heel pain to support your feet during exercise and everyday activities. Make sure to read product reviews before purchasing. Best Exercises for Plantar Fasciitis Therapeutic exercises (in addition to other conservative treatments, like custom insoles) play a vital role in achieving a complete rehabilitation from plantar fasciitis. They improve the flexibility and power of the fascia, joints, and muscles while preventing any future recurrences of the condition. Different categories of exercises are useful in this regard. They are categorized below with useful examples and a step-by-step procedure of carrying them out. Mobility Exercises for Plantar Fasciitis These help improve and maintain the joint range of motion and flexibility of the muscles. Ankle Pump Exercise This exercise is for ankle plantarflexion and dorsiflexion, which are basic mobility exercises essential for the movement and flexibility of joints and muscles of the foot. It also helps in loosening the plantar fascia and improving blood circulation. To perform this exercise correctly, follow the steps below: Sit straight on the bed with both legs together and knees straight.With your heel touching the bed, move your feet up (dorsiflexion) and down (plantarflexion) by pointing your toes towards you and then away during the movement. Perform 10 repetitions of the combined up and down movement 4 times a day and 7 times per week. Toe raise, point, and curl As the name suggests, this exercise has three stages and will help maintain flexibility, mobility, and also strengthen all the parts of the feet and toes. To perform this exercise: Sit straight in a chair, with your feet flat on the floor.With your toes on the floor, slowly raise the heels until only the balls of your feet remain on the ground.Hold the position for 5 seconds and then lower your heels.Next, raise the heels and curl the toes inward so that only the tips of the toes are touching the floor.Hold this position for 5 seconds.Again, raise the heels but this time fan out the toes so that only the tips of the big and second toes are in contact with the floor.Hold for 5 seconds before lowering.Repeat each stage up to 10 times to build flexibility and mobility. Frozen bottled water ice massage This helps in reducing pain and aids mobility by releasing the plantar fascia along with the intrinsic muscles of the feet. To perform this exercise correctly, follow the steps below: Sit comfortably on a chairPlace a frozen water bottle under your foot. Roll the bottle under your foot by moving your knee back and forth.Put some bodyweight on the bottle to get a deep tissue massage effect.Perform for 5-7 mins on each foot 2 times a day and 5 times per week. Stretching Exercises for Plantar Fasciitis These help in improving and maintaining the length and the flexibility of muscles. Shortened muscles and myofascia don’t function optimally and can be a source of pain. The plantar fascia and calf stretching exercise This is a major example as it helps in relaxing and lengthening the plantar fascia and calf muscles. To perform this exercise correctly, follow the steps below: Sit straight on the bed with your knees straight.Place a towel around the first half of your feet (ball of the feet) below the toes.Pull the towel towards you.Hold for 20-30 seconds before relaxing. You should feel the stretch in your toes and calf muscles.Perform 3-5 repetitions 3 times a day and 7 times per week. Big toe stretch The big toe stretch is designed to ensure that the range of motion in the big toe is preserved. It also helps to relieve pain in the toes associated with the use of tight shoes. To do this exercise: Sit up straight in a chair, with the feet flat on the floor.Place the left foot on the right thigh allowing it to rest.Using your fingers, slowly pull the big toe in all directions. Keep the big toe in each position for at least 5 seconds.Repeat this 10 times before changing the other foot Strengthening Exercises for Plantar Fasciitis These are necessary to complete the rehabilitation and help by improving the strength and power of the muscles. Strengthening exercise alleviates pain, improving joint movement and muscle flexibility. Examples are the towel curl exercise and the calf raises The Towel Curl Exercise This is an essential strengthening exercise for the intrinsic muscles of the foot and arches. To perform this exercise correctly, follow the steps below: Place a towel flat on the floor.In a sitting position, place your feet on the towel.Curl your toes and try to scrunch up the towel.Exercise both the feet at the same time as this can be a challenging task. After completing 10 curls, try extending your toes to push the scrunched towel forwards. This way, the extensor muscles of the toes are worked as well.Perform 10 repetitions, both of curling in and out, 3 times a day and 5 times per week. Calf Raises These are good for plantar fasciitis as they increase the strength of your calf muscles along with the muscles of your feet and ankle. It is extremely helpful in recovery from plantar fasciitis. To perform this exercise correctly, For beginners, sit on a chair, while stronger individuals can stand in a neutral position. Sitting or standing, raise your heel off the ground, taking the bodyweight on the balls of your feet.Feel the stretch in your calves, and hold for 1-2 seconds.Lower your heels back to the floor.Perform 10 repetitions 3 times a day and 5 times per week Isotonic Exercises for Plantar Fasciitis This is where the length of the muscle fibers changes and tension remains the same. These include eccentric stretching for plantar fasciitis, where the muscle lengthens, and concentric contraction, where the muscle shortens. Isometric Exercises for Plantar Fasciitis During this type of exercise, the length of the muscle remains the same but the tension changes. Isometric plantar fascia stretch Stand with feet together and a towel folded just in front of your feet.Move your left foot forward with just your toes resting on the towel (keep the toes in a dorsiflexed position).Raise the heels of both feet off the ground.Slowly transfer the weight entirely to your left foot by lifting the right completely off the ground. Hold this position for about 30 seconds. You should begin to feel the stretch in your foot arch.Repeat up to ten times and then switch to the other foot. The Final Verdict on Exercises for Plantar Fasciitis All these exercises must be done post consultation with your physiotherapist. Exercises that increase your pain substantially, making your condition worse, like high-impact sport, should be avoided until pain is alleviated. The good news is that plantar fasciitis can be cured entirely, and you can prevent reoccurrences by diligently following your healthcare practitioner's advice and treatments. Should You Consult a Medical Expert for Heel Pain? Do not self-diagnose and self-treat without any consultation with your healthcare practitioner, as it can make matters worse for you, which will further delay your recovery. Instead, it is essential that you consult your physiotherapist for your heel pain. Once your physio comes to a diagnosis of plantar fasciitis following a detailed examination and assessment, he will draw out a treatment plan. You will need to follow this treatment plan, which will typically involve the use of modalities, patient education on do’s and don’ts with plantar fasciitis, and a home exercise program.

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