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.
Plantar Fasciitis: Causes, Symptoms, Treatments, and More
The latest research is showing that plantar fasciitis consists of small micro-tears and thickening in the plantar fascia itself (the band of soft tissue that makes up the arch of the foot) and is most commonly caused by your feet being overloaded. The most common causes of this overload are poor foot mechanics (collapsed arches, flat, and high-arched feet) combined with too much standing and inappropriate shoes. Sport and exercise are also often implicated again due to the foot being overloaded and not getting a chance to heal itself. The most common symptom of plantar fasciitis is heel pain that increases after exercise, long periods of sitting, or when you first wake up in the morning. However, plantar fasciitis can cause more problems if left untreated. » Can orthotics relieve plantar fasciitis symptoms? Upstep's plantar fasciitis custom orthotics can easily fit into your lifestyle and provide the necessary support for your feet What Can You Do About Plantar Fasciitis Heel Pain? Correct the foot mechanics with custom-made orthotics This is particularly important if you have had plantar fasciitis for over 3 months. Strengthen the muscles of your hips, legs, and feet Perform exercises designed to make them work better when standing and walking. Simple foot exercises are simply not enough. Change your shoes Shoes with good support and a small heel lift are essential. A good pair of running shoes or walking boots are good, flat and soft sneakers are not! What’s So Special About the Upstep Custom Orthotic Solution? Our orthotics are custom made to your own foot shape. This means that they will give the maximum support to your feet to reduce the underlying forces responsible. All of our orthotics come with a comprehensive range of exercises designed by a specialist - our in-house Podiatrist, Philip Wells. These work with your orthotics to give the fastest and most comprehensive rehabilitation program possible. » Still not convinced custom orthotics are for you? Read the plantar fasciitis custom orthotics review More Tips for Reducing Plantar Fasciitis Heel Pain Combining orthotics, good footwear, and exercises always give the best long-term success.Be patient. It takes, on average, 6 months to fully recover from a really bad case of plantar fasciitis. Everyone is different and this is never truer than when dealing with plantar fasciitis. This means that there is no magic bullet for everyone. However, the general rule of thumb is that in 99% of cases it is the overload of the foot that is to blame and this has to be removed.
Foot pain5 Effective Home Remedies for Burning Feet SyndromeBurning feet or Grierson-Gopalan syndrome causes a burning pain in the soles of the feet and a noticeable increase in skin temperature. Symptoms range from mild to severe discomfort and can be intermittent or constant. Burning feet syndrome can cause a worsening burning sensation at night and may be caused by various health conditions or unknown reasons, often from nerve damage in the feet. Examples of contributing conditions include diabetes, vitamin B12 deficiency, renal failure, and underactive thyroid function. Treatment for the underlying cause is crucial to slow the syndrome's progression and manage symptoms for normal daily activities and restful sleep. » Can orthotics help you manage burning feet syndrome? Browse Upstep's range of custom orthotics to find the perfect fit to relieve the pressure on your feet and provide support. Symptoms of Burning Feet Syndrome Burning sensation usually in the soles of the feet and, in severe cases, across the top of the foot and lower legHot and painful feet Feeling of heaviness or numbness in the feetDull ache in the feet Worsening of symptoms at night Symptoms improve during the dayIncreased sweating Changes in skin color, usually in the form of red spots Are There Effective Home Remedies for Burning Feet Syndrome? The following home remedies or treatments for burning feet may prove helpful in managing the symptoms you may experience on a daily basis: Custom orthotics These may prove to be an effective way to manage the symptoms you experience on a daily basis by providing the soles of your feet with a supportive and cushioned surface to move off of. This will reduce any areas of increased pressure in the sole of the foot.Soaking the feet in cold water Doing this for approximately 15 minutes at night can relieve the burning sensation and improve sleep. Avoid ice-cold water as this may aggravate your symptoms. Elevating the feet and legs This will provide pain relief in the feet and legs when resting or at the end of the day as it may reduce any painful swelling. Medication Prescription meds provided by a doctor can treat any underlying health condition that may be causing burning feet syndrome. Anti-inflammatory drugs, anti-seizure, and antidepressant medications may help treat symptoms associated with burning feet syndrome and chronic pain. Anti-fungal medication can be prescribed to treat fungal infections associated with burning feet syndrome, such as athlete's foot.Topical creams or ointments Similar to prescription meds, these can also provide relief from the burning pain sensation caused by this syndrome. Creams are applied directly to the foot using a gentle massage technique. Preventing Burning Feet Syndrome Managing the health conditions and lifestyle components contributing to the worsening of the syndrome will be helpful in slowing it down as you age, among other factors, such as the following: Manage metabolic disorders Metabolic disorders such as diabetes can lead to nerve damage. Ensuring blood-sugar levels are controlled using insulin and a balanced diet will prove to be effective in reducing symptoms of neuropathy in the feet and other future complications arising.Manage autoimmune disorders Managing autoimmune disorders such as rheumatoid arthritis can reduce the risk of developing burning feet syndrome.Drink less alcohol Reducing alcohol intake limits damage caused to the nerves of the feet, otherwise known as alcoholic neuropathy.Prevent vitamin deficiencies A vitamin B12 deficiency can lead to nerve damage in the feet. Vitamin B12 supplements can increase these levels in the body and protect the nerves from further damage.Be wary of heat damage Reduce the amount of heat your feet may be exposed to. Be aware that you may not feel your skin burning in hot water or close to a heat source due to the nerve damage present in your feet.Exercise the right amount Extended periods of physical activity could aggravate symptoms associated with burning feet syndrome. Ensuring footwear is adequate and not tight-fitting should reduce your chances of aggravating your symptoms.Wear comfortable and supportive shoes Ensuring footwear is adequate and not tight-fitting should reduce your chances of aggravating your symptoms.Examine your feet daily Examine your feet daily for signs of infection or injury, which will ensure that any reasons for concern will be identified early on and managed correctly, thus preventing possible complications. Regular examinations of the foot in people with conditions such as diabetes and rheumatoid arthritis are essential. In severe cases in which the burning sensation is unbearable and limits daily activity, consult with a medical professional regarding other pain management strategies such as medication. Should your symptoms progressively get worse, consult with a podiatrist or medical professional to identify the cause and an appropriate treatment method for Grierson-Gopalan syndrome to help you.
Foot painCommon Causes of Burning HeelsBurning heels can be very troubling. The feet feel hot, with possible tingling, prickling, or numbness experienced intermittently or constantly, ranging from mild to severe. The foot pain is often worse at night and may indicate underlying nerve damage or a disorder of the nerves supplying the foot. Some people may even experience burning feet that feel cold. These symptoms can be limited to the soles of the feet. Sometimes, however, they can affect the top of the feet, the ankles, and even the lower legs. This set of symptoms is sometimes referred to as Grierson-Gopalan syndrome. There are different causes of burning feet. It is essential to identify them, as treatment depends on the underlying cause. Read on to learn more about some of the causes of burning sensations in the feet and when you should seek help. 1. Nerve Damage The most common cause of a burning feeling in your feet is nerve damage. Precursors to nerve damage include diabetes (diabetic neuropathy), alcohol consumption (alcoholic neuropathy), degenerative changes to the bones (peripheral neuropathy), and several other conditions that will be discussed separately. The progression of the nerve damage depends on the cause. For example, with alcoholic neuropathy, progression is primarily slow and extended over a long period. It is found among people who have a long history of consuming large amounts of alcohol. Nerve damage can also result in the skin of the heels becoming dry and cracked. When the skin cracks and flakes, there is often a burning sensation where the skin is dry. Nerve damage can become irreversible, so the earlier it is addressed, the better. To prevent and reduce the symptoms of burning heels, the aim should be to stop the progression of the nerve damage as soon as possible. 2. Organ Dysfunctions When an organ like the kidney becomes dysfunctional, toxic waste builds up in the bloodstream. These toxins damage the peripheral nerves, leading to peripheral neuropathy, otherwise known as uremic neuropathy. The greater the organ dysfunction, the greater the level of nerve damage that can be expected. When the nerves in the feet are affected, it can cause burning heels. A similar condition results from peripheral arterial disease (PAD). Instead of the arteries dilating to allow blood flow to the feet and legs, they begin to constrict, leading to neuropathy. 3. Side Effects of Medications Several medications have the unwanted side effects of causing nerve damage when used for long periods. Some of these medications include thalidomide, pyridoxine, amitriptyline, chloroquine, disulfiram, cimetidine, phenytoin, lithium, metronidazole, colchicine, and nitrous oxide. In addition to these, the medications used in cancer treatment like paclitaxel and cisplatin also cause peripheral neuropathy as a side effect. This medication-induced neuropathy can cause sensory and motor symptoms such as burning heel pain. 4. Nutritional Deficiencies When there is a deficiency of nutrients required by the body for the maintenance of nerve health, nerve damage occurs, and you can present with burning heels. In particular, vitamins (including vitamin B12, B6, and B9), magnesium, and potassium are all necessary nutrients, and a deficiency in any of these can cause burning heels. To combat this, ensure you take the minimum recommended amount of each nutrient. For example, an average daily intake of 2.4 micrograms of vitamin B12 is recommended to maintain serum levels of the nutrient and prevent a vitamin B12 deficiency. 5. Infectious Diseases Infectious diseases can also attack nerve heads and the body, causing burning heel pain. Examples of infections that may result in burning feet include Lyme disease, HIV, syphilis, shingles, and athlete’s foot (tinea pedis). It is important to treat any infection promptly before it causes irreversible damage to your nerves and spreads to nerves other than those in the feet. 6. Physical Trauma, Injury, or Stress Physical injury, stress, and trauma can also cause burning heels—and it doesn’t even have to be serious trauma. Placing extended pressure on a nerve (e.g., when wearing casts or tight shoes or being in the same position for too long) can cause nerve damage. Forceful and repetitive movements that put pressure on the ligaments and tendons cause swelling, which then compresses the nerves in the area. Other more severe injuries like injury from a car accident, playing sports, falls, or medical procedures or surgeries can also cause nerve damage. Left uncontrolled, these physical injuries or trauma can lead to an uncommon, chronic pain called complex regional pain syndrome (CRPS). This condition significantly exacerbates the symptoms of the initial injury. For stress, the solution is to rest and find the correct shoes and insoles for burning feet. For physical trauma and injury, ensure that you treat all foot injuries and trauma promptly. Treatments for Burning Heels Fortunately, there are a number of ways in which you can treat burning heels: Orthotics Custom-made insoles are widely accepted as an effective way of alleviating a burning foot sensation. This is achieved by providing ample cushioning. Medication Various medications can also serve you well in terms of soothing your burning feet. This typically includes nutritional supplements, antidepressants, pain medication, and antifungal drugs. The downside of this treatment method is that it requires prior medical consultation. Home remedies There are multiple home remedies for burning heels, however, the effectiveness of each treatment largely depends on the cause of the condition. We have a guide that provides a more extensive overview of burning feet as well as the treatment methods mentioned above.
Foot painWhat Is a Stone Bruise and What Can You Do About It?Foot pain is common among runners. It can occur as pain in the forefoot, pain in the back of the heel, or even bottom midfoot pain. A stone bruise is a type of foot pain that occurs in the ball of your foot or heel pad. It is the general name for any foot pain that feels like stepping on a small stone whenever you put weight onto your foot. It can also refer to the pain caused by actually stepping down on a stone or pebble. In both cases, pain is accompanied by tenderness and inflammation. This guide discusses the causes, diagnosis, and treatment of stone bruises. How Are Stone Bruises Caused? Stone bruises are the aftermath of impact on the ball of the foot or heel pad after stepping on a stone or running on broken ground. It occurs when the bones near the end of the foot press against one another. This affects the nerves, causing them to become painful and inflamed. Because we spend so much time on our feet, a stone bruise can be extremely painful. The pain can develop instantly, or it can take up to 48 hours before the first pain symptoms develop in some cases. Apart from stepping on a stone or running on broken ground, any physical activity that requires repetitive heavy impacts on the foot (e.g., running or jumping) can also cause a stone bruise. In fact, heel pain after running is quite common. Additional factors include structural abnormalities like flat feet or high arches, excess weight, loss of fat padding in the foot, poor footwear, and foot conditions like bunions and rheumatoid arthritis. These all increase the chances of developing a stone bruise. Self-Diagnosis of Stone Bruises You can easily diagnose a case of stone bruising by yourself. You should expect to experience foot pain that ranges from mild to severe, usually centered around the ball of the foot or footpad. This pain can be a tingling, shooting, sharp, or burning sensation. It can also develop slowly or abruptly. You must exercise caution in settling for a diagnosis, as many foot conditions can mimic the symptoms of stone bruises. Some of the most common of these conditions are metatarsalgia, plantar fasciitis, heel spurs, stress fractures, and Morton’s neuroma. If you suspect it is a stone bruise, but the condition doesn’t improve despite resting and care, consider having your foot checked by a podiatrist or a doctor. It takes on added importance if you notice inflammatory signs like redness, soreness, and swelling. How to Treat Stone Bruises Most times, a stone bruise will go away on its own. Sometimes, however, there are recovery delays, and it does not resolve quite as easily. Here are a few things you can do to fast-track the recovery process. Orthotics Orthotics can help in reducing pain from injuries. You can use insoles or running inserts for extra arch support. A metatarsal pad can also be useful in taking the pressure off of the affected area.Rest Most people tend to keep going because it is just a bruise, but this can make it worse. Consider resting the foot. If getting off your feet is impossible, you can immobilize the foot to guarantee that you get off it.Ice You may ice the area for 10–15 minutes at a time to relieve pain. Ice can prevent swelling or control inflammation that may worsen the pain. Medication Try using over-the-counter foot pain relievers or non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) to reduce pain and inflammation.Lifestyle modifications If you like to walk around barefoot, you may want to avoid doing that while your bruise heals. Also, you may need to lose weight to reduce the impact of your body weight on the foot as you move around if you’re overweight. Proper footwear There is an ideal kind of footwear for every type of sport. Ensure what you’re wearing fits in with the activity or sport you’re participating in. For example, running shoes have more cushioning than basketball shoes that are designed to be used on wooden courts. If you’re not a sportsman, you can aim for footwear that will reduce the pressure on your footpad while the bruise heals. Go for shoes with soft, cushioned soles and a metatarsal pad. These methods are expected to reduce your symptoms quickly. However, please consult a doctor as soon as possible if these symptoms persist. The doctor will consider your symptoms and perform investigations to rule out similar conditions. The doctor will then make a proper diagnosis and recommend appropriate treatment methods.
Foot painAre Crocs Good or Bad for Your Feet?Everyone likes comfort, which is exactly why Crocs easily caught on as more people started to work from home during the COVID-19 pandemic. Forbes estimates that since its establishment in 2007, the company has sold up to 600 million pairs of shoes worldwide. This isn’t at all surprising. Crocs provide a perfect alternative for people that would otherwise have gone barefoot on the beach, pool area, and in the yard. Beyond this, Crocs have become popular among different classes of people warranting use to even malls and supermarkets. It gets one wondering, how is it that Crocs are so popular? What Should a Good Shoe Do for Your Feet? There are four primary factors to consider when you’re trying to decide what a good shoe for your foot will be. They are; Comfort A good shoe should feel comfortable on your feet from your first wear.Support Your shoe should hold your feet in position and maintain the alignment of your foot as you walk. A god shoe should also support your foot arch.Fit Of course, your shoes should not be too tight (small) or too big for your foot. It must fit appropriately based on your foot length and size, giving your toes a little room to wiggle around.Cushioning Through the midsole, a good shoe provides a cushion for the feet. It also ensures efficient transfer of force through the foot. If you find a shoe that conveniently ticks all the boxes, that’s a shoe you want on your rack. Which Shoes Should You Wear? Wearing the right shoes is necessary if you’re going to remain comfortable and avoid injury. Even after ticking all the boxes of comfort, support, fit, and cushion, the kind of shoe you should pick will depend on your preferred activity. Sport Shoes There are shoes for everyday life, and there are also shoes for sporting activities. Your choice of sporting shoe will depend on the kind of sports you like to perform. For example: Hiking shoes have deep lugs and raised heel soles to provide secure footing and reduce the chances of sliding when hiking on steep slopes.Soccer boots have studs to improve traction.Basketball shoes have a herringbone pattern in the sole that improves stability and traction. You may need to seek an expert opinion from a podiatrist to determine the best type of shoe for your sporting activities. Everyday Walking Shoes Whether you take walks to stay fit or just stand for a long time daily, your shoes should provide proper cushioning and support to prevent soreness and limit fatigue. Generally, walking shoes should be lightweight, flexible, and have no flared heels. Crocs may be good footwear, but they aren’t designed to cope with walking or sporting activities for extended periods. As such, you should consider getting proper footwear if that is your intention. The Problem with Wearing Crocs All Day Crocs make for excellent footwear because they are lightweight, comfortable, and easy to slip into and out of. They are also breathable, promote circulation, and have enough room to avoid compression of the toes. Unfortunately, they are not ideal for everyday wear or long periods. Crocs were originally designed as waterproof boating shoes with non-slip soles and foamy material. By design, they are an excellent choice for the beach, pool, or waterpark and are ideal for short-term usage. However, people now wear Crocs everywhere; sometimes wearing them for the whole day, and even at hospitals, playgrounds, and malls. When Crocs aren’t used as they were designed for, they place additional strain on the sole and the heel pad. Inadequate support would mean that the toes need to grip, leading to tendonitis or worsening any preexisting issues. You may also develop issues such as corns and calluses or other toe deformities. Ideal Time for Wearing Crocs Despite the wrong use of Crocs, they still help to eliminate plantar pain and any arch issues. This casual footwear does this by supporting the arch and cushioning the heels. Additionally, they also prevent compression of the toes by allowing room to move when you’re walking. Without any doubt, Crocs will help you relieve any foot pain and are ideal for short-term usage. However, if you wear it for an extended period, Crocs can create more foot issues that can otherwise be avoided.
Foot painGrierson-Gopalan Syndrome (Burning Feet)—Symptoms, Causes & TreatmentsBurning feet syndrome can be quite painful and agitating, which is why we’ve decided to provide information on possible causes, symptoms, how the condition is diagnosed, and different treatment options to help you quickly get back on your feet. What Is Grierson-Gopalan Syndrome (Burning Feet Syndrome)? Grierson-Gopalan syndrome, more commonly known as burning feet syndrome, is a medical condition that causes severe aching and burning sensations in the feet. This sensation is often worse at night and restricted to the soles of the feet. Sometimes, however, it can spread to the top of the feet, ankles, and lower leg. It can also affect the eyes and cause scotoma and amblyopia » Need insoles for Grierson-Gopalan syndrome? Check out our picks of the best insoles for burning feet syndrome Symptoms of Burning Feet Syndrome The most common symptoms of Grierson-Gopalan syndrome include: Severe aching and burning sensation in the feet, often worsening at nightFeet numbness and heavinessRedness of the skinSharp or stabbing painPrickling or tingling sensationHypersensitivityVasomotor changes that can lead to excessive sweating Grierson-Gopalan Syndrome Diagnosis Before making a diagnosis of burning feet syndrome, the doctor will ask about the history of your symptoms. This will help determine the course of the symptoms' progressions and their severity. A physical examination will also be conducted on the feet to identify any observable changes, after which a blood test will be ordered to screen for nutritional deficiencies and endocrinal disorders. You might also be asked to take a nerve function test if nerve damage is suspected. Causes of Burning Feet Syndrome There are many different conditions that can cause burning feet syndrome. For the sake of convenience, we have grouped the causes into the following categories: Metabolic disorders An underactive thyroid (hypothyroidism) or a case of type 1 and 2 diabetes can cause a burning sensation in the feet.Infections With a fungal infection like athlete's foot, the person may develop several symptoms including itching, stinging, and burning of feet.Nutritional deficiency A deficiency of vitamins B5, B-12, and E can cause a sensation of burning feet.Nerve damage When nerve damage occurs either due to illness, trauma, surgery, toxins, or chemotherapy drugs, it can result in conditions like Charcot-Marie-Tooth, complex pain regional syndrome (CRPS), Morton’s neuroma, peripheral neuropathy, and tarsal tunnel syndrome to name a few. All of these named conditions are associated with burning feet syndrome.Stress Any physical activity exercise that requires prolonged standing on the feet can cause stress and associated burning and numbness.Improper footwear Ill-fitting or tight-fitting shoes when worn against sensitive feet will cause more pressure to be exerted on some areas of the foot and can cause a burning sensation.Other conditions Several other conditions like allergies, contact dermatitis, erythromelalgia, and multiple sclerosis, can also present with burning feet syndrome. » Learn more about the causes of burning feet Treatment for Grierson-Gopalan Syndrome When it comes to the treatment for burning feet syndrome, there are some alternatives along with the prescribed medication that can help alleviate the symptoms. Using custom orthotics has proven to be effective in the management of burning feet syndrome, as these will cushion the feet, relieving pressure and any pain that the syndrome may be causing. Once you have your foot impression from your podiatrist, you can register on Upstep to have a custom orthotic made for a fee and then shipped to your location without any compromise of quality. We recommend Burning Feet Syndrome Custom Orthotics, designed to cushion the painful areas while reducing the underlying causes at the same time. ProsCustom madeAddresses your foot needs directly180-day money-back guaranteeFSA and HSA eligibleFree shipping and returnsConsShort waiting period before receiving orthotics Upstep custom-made orthotics are made from durable materials and are specifically designed to fit your lifestyle while reducing the pain caused by burning feet syndrome. What Medications Are Prescribed for the Treatment of Burning Feet? In addition, you may also need to use different types of medications ranging from nutritional supplements to insulin to analgesics (pain meds), antidepressants, and antifungal drugs. You can also book an appointment to see a physiotherapist who will prescribe some helpful exercises. Should the condition worsen, or fail to improve even with conservative treatment, you may need to visit a doctor or a podiatrist, who will have you examined carefully to determine the cause and more appropriate method of treatment. Commonly prescribed medications for burning feet are: AmitriptylineCarbamazepine (Tegretol)Desipramine (Norpramin)Duloxetine (Cymbalta)Gabapentin (Neurontin) Home Remedies for Burning Feet Syndrome Burning feet syndrome treatment can also be carried out at home with some alternative remedies that may help relieve the symptoms, however, this is dependent on the exact cause. The best is to avoid exposing your feet to extreme temperatures (cold or heat). Instead, you can consider soaking your feet in warm water periodically for up to 15 minutes at a time. » Check out these effective home remedies for burning feet syndrome Can Burning Feet Syndrome Be Prevented? While it may be impossible to prevent burning feet syndrome as the potential causes are many, you can prevent it from getting worse. Taking good care of your feet and wearing properly fitted shoes is a good place to start, as well as ensuring that you always wear clean and dry socks to minimize the chance of infections.
SesamoiditisThe Best Orthotic Insoles for SesamoiditisSesamoids can be found in a variety of joints throughout the body and refer to a bone that's embedded in a tendon or muscle. In a healthy foot, the sesamoid is a two-headed bone embedded in a tendon in the ball of the foot beneath the big toe joint. When the sesamoid bone and surrounding tendons in the ball of the foot become infected, it's known as sesamoiditis. This article looks at the symptoms and common causes of sesamoiditis as well as the best treatment options, with particular focus on the use of custom sesamoid orthotics. Sesamoiditis Symptoms Look out for the following possible sesamoiditis symptoms: Pain under the big toePain in the ball of the footDifficulty bending the big toeDifficulty walking or carrying weightSwellingRednessBruising » Can your symptoms indicate another condition? Discover other possible causes of forefoot pain Causes of Sesamoiditis Sesamoiditis is frequently caused by overusing the tendons that interact with the sesamoid bones of the foot. The tendons can also get inflamed if they are subjected to frequent trauma. This includes wearing high heels or shoes that do not fit properly. If you have very high arches or flat feet, or walk with an inward roll, you can experience pain while walking. Additionally, sesamoiditis is also a rare side effect of gout. You have a higher risk of developing sesamoiditis if you participate in sports or activities that place a lot of pressure on the ball of the foot, such as running, basketball, and ballet. Can Orthotic Insoles Help Sesamoiditis? To heal sesamoiditis, a mix of full-length custom orthotics and supportive footwear is frequently utilized. These are designed to redirect pressure away from the big toe joint rather than transferring it over the smaller toes toward the ball of the foot. Therefore, you can simplify how to choose insoles by testing whether it relieves the sesamoid bones of any excessive load or impact and provides shock absorption to avoid stress fractures. Despite the fact that store-bought orthotics and over-the-counter sesamoiditis inserts claim to provide much-needed support, they are usually ineffective and actually cause more pain and discomfort. Sometimes, your pain is transmitted to another part of your body, giving you the impression that the insoles are working. However, custom insoles or sesamoiditis orthotics take into account the individual structure of your foot and are made from high-quality, carefully selected materials. As a result, the quality of support provided by personalized orthotics is unparalleled. Upstep provides some of the best insoles that maximize comfort and effectiveness at a reasonable price. Common Best Sesamoiditis Treatments: Rest Keep pressure off the injury until the symptoms subside.Restriction You can be advised to temporarily strap or tape the big toe. In more severe cases, a short leg fracture brace can be used to restrict movement.Elevation and ice Elevation and ice can aid in the reduction of inflammation.Therapy for soft tissues Therapeutic ultrasonography, moist heat, and soft tissue massages can aid in tissue rehabilitation.Physical therapy Physical therapy might help you regain range of motion if your foot has been immobilized by a brace or bandage.NSAIDs NSAIDs (non-steroidal anti-inflammatory drugs) can aid in the treatment of inflammation and pain.Steroid injections In rare, severe cases, steroid injections directly into the wounded tissue can reduce pain and inflammation.Surgery Surgery may be used as a last resort in rare cases of chronic sesamoiditis. Removing one (but not both) sesamoid bones may provide relief. » Still struggling with sesamoiditis symptoms? Explore conservative treatments for sesamoiditis Can Sesamoiditis Be Prevented With Proper Footwear? In nutshell, wearing comfortable shoes, insoles, and custom orthotics and avoiding overtraining are the most effective ways to reduce the chance of developing sesamoiditis. This includes if you experience pain while exercising or if you find walking puts too much strain on your joints. You can prevent the condition from worsening by wearing custom orthotics while walking or jogging. You can also implement various home remedies to combat symptoms. Remember to always seek medical help if your condition doesn't improve or if you have any questions. » Where can you buy custom orthotics? Get your custom orthotics online
ArchArch Support Custom Orthotics—2023 ReviewIf you have feet with high arches, you know the frustration of navigating certain everyday activities. Having high arches means that additional pressure is placed on the ball of your foot and your heel, making standing, walking, and running painful. However, arch support custom orthotics have benefits that can help to alleviate this. Custom insoles are professionally made to the specific shape of your foot, addressing the unique needs of your feet. This includes sufficient arch support to redistribute weight throughout your foot as well as cushioning and shock-absorbing qualities to reduce high-pressure areas. FSA & HSA eligible Free shipping and returnsCustom-made to your needs How Do Insoles for High Arches Work to Support Your Feet? Custom-made arch supports are specifically tailored to the shape of your feet and the exact height of your arch. This will improve the stability of your foot, your balance, and weight distribution throughout your entire foot. Arch supports are made with durable and shock-absorbent materials to improve movement and foot biomechanics and reduce your chances of developing an injury. ProsReduces high-pressure areasImproves arch supportMolds are made in the comfort of your home180-day money-back guaranteeConsShort waiting period before receiving insoles Maximize Your Results It's recommended that you wear your orthotics on a daily basis and that they don't move around inside your shoe as you partake in walking, running, or jumping activities. Acquiring the right size and shape orthotic for your foot is essential for reaping the maximum benefits out of your arch supports and relieving foot pain. Orthotics that are too big for your shoes may lead to curling edges around the orthotic. This damages the orthotic and can cause discomfort in your feet. It's important to remember that arch supports are not considered a method for curing the condition that you have, but rather an effective way to manage it. You may not find the same positive results when the orthotics are removed from your shoes. » Do you need arch support for your hiking boots? Consider these best insoles for hiking Pricing Considerations Upstep's Arch Support Custom Orthotics are affordable. The price for one pair of arch supports starts from $229, with the price per pair decreasing as you buy more pairs. In comparison, the average price for custom orthotics ranges from $400-$800 in the traditional market—which results in a price difference of 60% or more. Upstep also offers regular seasonal discounts, such as Black Friday, Cyber Monday, and Christmas, allowing you to save even more on a pair of custom orthotics. Finally, Upstep boasts a 180-day money-back guarantee on orthotics bought on their website and will aid you in any alterations to the orthotics after you've received them—making their insoles risk-free. Payment is also not a problem. Upstep’s orthotics are eligible for FSA and HSA as well as interest-free payment installments through Klarna. Why You Should Choose Upstep's Custom Orthotics All of Upstep's orthotics are designed by professional podiatrists, ensuring their quality. Using Upstep’s casting method is convenient and easy. Create imprints of your feet in the comfort of your home with Upstep's impression kit that you'll receive within 4 business days of starting the process. Shipping and returns are free, placing no extra financial strain on you. Being both affordable and durable, Upstep’s orthotics will provide your feet with the support and comfort they need throughout the day to ensure maximum comfort and stability. These custom orthotics are specifically designed to fit your lifestyle optimally and provide an effective long-term solution to managing your foot condition.
Shin splintsShin Splints: Causes and Fastest Treatment OptionsShin splints, also known as medial tibial stress syndrome, is an inflammation of the muscles, tendons, and bone tissue surrounding the tibia. It is caused, aggravated, and treated by various conditions that will all be discussed within this article. What Are Shin Splints? The condition usually affects the posterior and anterior tibial tendons and, in more severe cases, the flexor digitorum longus and flexor hallucis longus tendons. The posterior tibialis, flexor digitorum, and soleus muscles mainly serve in stabilizing the lower leg and foot, as well as in pushing off while running. Symptoms of Shin Splints Pain is most commonly felt near the inner border of the tibia (shin bone), where the muscles bind to the bone. Additionally, you may experience the following symptoms: Stiffness, soreness, cramps, or redness along the inside of your shinbone and related musclesMild swelling in your lower legNumbness and weakness in the feetAggravated pain after exercise In severe cases, the pain may progress to a stress reaction or a stress fracture. Causes of Shin Splints Repetitive tension on the shinbone and the connective tissues is the most common cause of shin splints. Excessive force or bone fractures cause muscles to enlarge, which puts more pressure on the bone and causes pain and inflammation. Track and field athletes, especially sprinters and jumpers, are highly susceptible, as well as military cadets and vigorous dancers. This likelihood increases further in athletes with flat feet or particularly stiff arches. The 7 Most Common Causes of Shin Splints Starting or increasing the intensity of a sport or trainingWearing shoes that aren't supportiveRunning or participating in sports on hard surfacesRunning on sloping or uneven terrainPrior history of foot and ankle disordersInadequate running formTense calf muscles Shin splints progress through four stages: Grade 1 Pain that occurs as a result of sports activity Grade 2 Pain that occurs before and after sports activity but has no effect on the individual's performance. Grade 3 Pain that occurs before, during, and after sports exercise and impacts the individual's performance. Grade 4 Severe pain that makes physical exercise impossible. How to Treat Shin Splints Shin splints typically necessitate a break from specific physical activity and a period of relaxation for your legs. Your doctor will most likely recommend the following home remedies: Hold your legs elevated.Apply ice packs to minimize swelling.Take an anti-inflammatory medication, such as ibuprofen (Advil) or naproxen sodium (Aleve).Massage your shins using a foam roller.Using insoles or orthotics in your shoes if your arches collapse or flatten as you stand up. To hasten shin splint recovery, you should relax and let your leg heal. You should also avoid activities that may aggravate the problem and follow the RICE method, which stands for Rest, Ice, Compression (consider using compression socks for shin splints), and Elevation. Shin splints are rarely treated surgically. If your shin splints are causing considerable pain and the symptoms have lasted for several months, your doctor may recommend surgery. It's impossible to predict when your shin splints will go away. It is determined by what caused them. People heal at varying rates as well, commonly within 3-6 months. How to Prevent Shin Splints You can avoid shin splints by doing the following: Wear shoes that fit well and provide adequate support.Make use of shock-absorbing insoles.Avoid exercising on hard, sloping, or uneven terrain.Gradually increasing the intensity of activity.Warm up and stretch appropriately before exercising.Prevent abrupt increases in physical activity.Strength training, specifically toe movements that strengthen the calf muscles.Maintain a healthy body weight. Any rigorous training program necessitates the strengthening of all surrounding muscle groups. Workouts should be diversified to minimize overuse and injury to any specific muscle group. If you have significant muscle pain or other physical problems, you should discontinue any intense activity program. Athletes who wear proper footwear, gradually increase their activity level, cross-train, and utilize the RICE technique are more likely to prevent and treat shin splints.
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.