Up To 75% OFF EVERYTHING + FREE shipping

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.
A person inspecting the sole of their foot with both hands  preview image

A pair of leather insoles laying against a white background.
Orthotics4 Best Insoles for High Instep—Tested by Physical TherapistsShoes are often made with the average foot shape in mind, meaning those on the extremes may not get what is ideal for their foot. People with a high instep fall into this category. The foot's instep is the bony structure on top of the foot. It runs from the back of the toes to the front of the ankle. If you find your shoes often rub against the top of your foot, you likely have a high instep. It also forces the arch up, causing high arches. This may cause instability and pain because excess weight is placed on the front and back of your foot. Consequently, you may need insoles for adequate arch support to reduce tension on your foot. Therefore, it's essential to choose the right insole. Browse our list of the four best insoles for high instep available on the market below. 4 Best High Instep Insoles According to Physical Therapists Overall Best: Upstep Arch Support Custom OrthoticsBest for Removable Inserts Shoes: Thread Labs Ramble Thin InsolesBest for Sensitive Feet: URthotics Comfort+ InsolesBest Budget: Superfeet Green Insoles 1. Overall Best Custom Orthotics for High Instep ProsCustom-made by top podiatristsPerforated top layerWell-cushioned bottom layerEligible for FSA, HSA, and Klarnapay installments180-day money-back guaranteeFree shipping and returnsConsShort waiting period before receiving orthotics Upstep's Arch Support Custom Orthotics factors in the shape of your feet, your age, lifestyle, everyday activities, previous experience with inserts, and even your preferred shoes to create a product specifically suited to you—making these orthotics inherently superior to general over-the-counter insoles. They are the best insoles for high arches because while the top layer is perforated to reduce microbial action and manage temperature changes, the bottom layer is well-cushioned to provide adequate support to the foot arch. Additionally, Upstep orthotics are affordable through FSA, HSA, and Klarnapay payments. Not satisfied or need adjustments to the product? Upstep orthotics come with a 180-day money-back guarantee. » Read the review: Arch Support Custom Orthotics 2. Best High Instep Insoles for Shoes with Removable Inserts ProsThin and lightFour arch heights to choose fromProvide shock absorption and stabilityEasily replace damaged insoles with million-mile guaranteeConsNot custom-madeNot as durable Lack of comfort in the healMay take some time to get used to Tread Labs Ramble Thin Insoles will easily impress you. Built for comfort and ideal for shoes with thin removable inserts, Ramble Thin Insoles are light on your feet and have two distinct layers: the top layer and the arch support. The top layer is well-cushioned and keeps the heel comfortable. It's also replaceable if it wears out. The insole's plastic arch support aids with shock absorption and brings stability to your foot during motion, making these insoles suitable for high instep. Plus, Ramble Thin Insoles offer four different arch heights you can choose from. Additionally, Ramble Thin Insoles come with a million-mile guarantee, allowing you to request a new pair at any time if they crack or lose their shape. Shipping is free within the US and generally takes 4-5 business days. » How can you determine your arch height? Learn how to work out your arch height at home 3. Best Insoles for High Instep and Sensitive Feet ProsCustom madeTriple-layered top coverDeep heel cupFSA and HSA eligibleSix months money-back guaranteeConsNo interest-free installmentsComplicated paperworkShort waiting period before receiving orthotics URthotics Comfort+ Insoles are custom-made to suit the needs of your feet, especially if they're sensitive. The triple-layered soft top cover improves comfort and durability, while the deep heel cup and custom base provide stability and motion control. The arch support depends on the contouring of your foot, but it's generally designed to support your foot arch maximally—and, therefore, your high instep. Certain of its effectiveness, URthotics offers a six months money-back guarantee if the product doesn't satisfy you, including free adjustments. Additionally, URthotics are eligible for FSA and HSA. 4. Best Affordable Insoles for High Instep ProsFeet naturally alignedCushioned top layer Deep heel cupNatural coating removes bacteria and odorAffordable with free shipping60-day return policyConsNot custom-madeHave to be trimmed to sizeMay become squeakyMay take longer to break inNot as comfortable Superfeet Green Insoles present a cost-effective alternative to custom orthotics. Consisting of a cushioned top layer, a deep heel cup, and high arch support, these insoles can help with your high instep. The top layer is made from high-density foam to increase comfort, while a firm polymer stabilization cap keeps the foot neutrally aligned and reduces repetitive stress on your leg, thereby reducing the chance of foot injury. Additionally, it has a natural coating that eliminates odor-causing bacteria, preventing odor in your shoe. Unlike custom orthotics, Superfeet Green Insoles come in ready-made sizes and may have to be trimmed to size. You may find the insoles become squeaky. But Superfeet offers a 60-day return policy if you're not satisfied with your purchase. Get the Right Support for High Instep The best you can do for high instep is to support it appropriately; otherwise, the alignment of your feet is affected, leading to pain and injury. However, with the correct insoles, your feet are comfortable and your body weight is evenly distributed, thereby relieving foot pain and reducing the impact of walking, running, or jumping on your feet. While over-the-counter insoles are helpful for many foot conditions, custom orthotics produce better results because they're made for you and aren't generic. Though some may be expensive in the short term, their durability and results make them cost-effective in the long run.
Woman with socks on fitting orthopedic insoles to the bottom of her feet
Orthotics5 Best Custom Insoles for Supination—Made by Top Podiatrists in 2023 Pronation and supination are necessary for proper foot movement. Pronation refers to the natural side-to-side movement of the foot when walking or running. During pronation, weight transfer is from the heel to the ball of the foot, while supination occurs when the foot rolls on its outer borders when walking or running. While a degree of supination and pronation is normal, sometimes it can be excessive. When it is excessive, it causes you to bear weight on the outer and inner edges of your foot. Although there is no way to correct supination, supination insoles can provide stability and support and help direct the foot into a more neutral position. Our Top 5 Best Custom Supination Orthotics Overall Best Custom Orthotics for Supination: Supination OrthoticsBest Insoles for Supination & Flat Feet: Flat Feet OrthoticsBest Insoles for Supination & Plantar Fasciitis: Plantar Fasciitis OrthoticsBest Insoles for Supination & Walking: Fitness Walking & Hiking OrthoticsBest Insoles for Supination & Running: Running Orthotics What Causes Supination? Supination can occur as a result of structural malalignment due to the biomechanical structure of the foot. Sometimes, this is traceable to genetics—for example, a high arch can cause supination. However, supination and high arches are not necessarily always connected as one can occur without the other. Supination can also occur as a result of weakness in the muscles of the foot, ankle, and leg or due to prior injuries. Excess supination and overpronation can increase your chances of developing certain symptoms and conditions—this is especially true when you fail to treat them promptly. » Learn more about foot supination diagnosis, causes, and treatment How Insoles Are Used to Treat Supination Insoles are an effective way to correct supination as they provide support for the arch of the foot and heel leading to more control over its motion. Supination insoles also distribute force equally across the foot and ensure your alignment is neutral—this enables the muscles, tendons, and ligaments of your feet and ankles to work at optimum efficiency. Once there is balance at the base, malalignment is prevented and this reduces the chances of developing associated problems in your lower legs and beyond, as far as your knees, hip, and spine. Best Orthotics for Supination All Upstep supination insoles are custom-made by the best podiatrists using your foot impressions, which is why they are amongst the best insoles for underpronation. They are specifically designed with a deep heel cup that cushions your bone and limits excessive lateral movement. Density-mapped arch support flexes as your foot flexes, making them adaptable and ideal for supination. We have several options when it comes to the very best custom orthotics for supination. Overall Best Custom Orthotics for Supination Shop the best custom orthotics for supination Ideal for Supination, standing for longer periods FSA & HSA Eligible Yes Shipping & Returns No charge Supination Custom Orthotics is an ideal solution for people who are in need of custom-made insoles specifically designed to effectively reduce supination and discomfort caused by it. These insoles offer a long-term solution for everyday activities and give your feet the support they need when dealing with supination. ProsCustom-made by top podiatristsDeep curveDeep heel cupFirm and durableDensity-mapped arch supportEffectively reduce supinationLong-term solution ConsShort waiting period before receiving orthotics Best Insoles for Supination & Flat Feet The best custom orthotics for supination and flat feet Ideal for Supination, flat feet FSA & HSA Eligible Yes Shipping & Returns No charge Our custom orthotics for the flat fleet will give you a long-term solution for your everyday activities, while also helping with supination. Flat Feet Custom Orthotics are custom-made and designed to fit your lifestyle. ProsCustom-made by top podiatristsDesigned to prevent injuriesReduce supination and symptoms Allow healthy movementHelp maintain ideal positionConsShort waiting period before receiving orthotics Best Insoles for Supination & Plantar Fasciitis Shop the best supination insoles for plantar fasciitis Ideal for Supination, plantar fasciitis HSA & FSA Eligible Yes Shipping & Returns No charge Plantar Fasciitis Custom Orthotics are specifically designed by the best podiatrists using your foot impressions to help alleviate pain and discomfort caused by inflammation of the plantar fascia, the band of tissue that runs under your feet. ProsCustom-made by top podiatristsDurable materialsIncrease comfortEffectively reduce supination Reduce plantar fasciitis symptomsLong-term solutionConsShort waiting period before receiving orthotics Best Insoles for Supination & Walking The best walking and hiking orthotics for supination Ideal for Supination, walking, hiking HSA & FSA Eligible Yes Shipping & Returns No charge Specifically designed to reduce fatigue and improve comfort, Fitness Walking & Hiking Custom Orthotics are a great choice for alleviating the discomfort caused by supination for all power walking and hiking lovers out there. ProsCustom-made by top podiatristsDurable materialsEffectively reduce fatigue Prevent damage to your feetReduce supination symptoms ConsShort waiting period before receiving orthotics Best Insoles for Supination & Running Best custom supination orthotics for running Ideal for Supination, running HSA & FSA Eligible Yes Shipping & Returns No charge Running Custom Orthotics are customized for your feet, and their unique materials effectively absorb shock and drastically reduce discomfort caused by supination when running. ProsCustom-made by top podiatristsSpecifically designed for running Reduce supination Offer ultimate support and controlEffectively absorb shockConsShort waiting period before receiving orthotics Can Supination Be Cured? While pain can decline and deformity can be prevented, supination cannot be definitively cured. However, you can train the foot to ensure you have more control in your heel strikes when walking or running and effectively minimize the incidences of supination when you walk. What this means is that once you start to use orthotic inserts for supination, you will need to use them for a long time, possibly for life, to maintain their benefits. Be sure to check out our guide on how to correct foot supination. » Are insoles the right choice for supination? Find out in our custom orthotics for supination review
A person massaging their heel to relieve pain
HeelMassages for Heel Spurs: Helpful Tips and TechniquesA heel spur is a bony growth caused by calcium deposits on the heel bone. Typically, heel spurs are asymptomatic, meaning they do not cause any symptoms. They can, however, lead to significant heel pain, which is intermittent and stabbing. The American Association of Orthopaedic Surgeons (AAOS) affirms that 1 in 10 people has a heel spur, but only 1 in 20 individuals present with pain. In addition to pain, heel spurs can cause redness, swelling, tenderness, and inflammation at the heel. While there is no known cause, several risk factors predispose you to heel spurs. Some of these causes of heel pain are tight calf muscles, obesity, improper shoes, and an abnormal gait pattern. Additionally, prolonged repetitive activities, high-impact activities (like running), and sudden changes in physical activity levels can cause heel spurs. Benefits of Massaging Heel Spurs While massage cannot cure heel spurs, it is beneficial in managing the symptoms of these growths. Massage relieves pain as it kneads away and soothes any tense muscles, ligaments, and surrounding tendons. It also reduces inflammation and improves blood flow to the area, which promotes healing. It should be noted, however, that the benefits of massaging heel spurs are temporary, with surgery being the only permanent solution. Massage helps to decrease pain and inflammation, which are only the symptoms and not the spur itself. Massage Techniques for Treating Heel Spurs Several massage techniques can be used to treat heel spurs. Each method requires a different position and has varying degrees of complexity. They can be classified into three broad categories: Self-massageMassage by othersMassage with equipment 1. Self-Massage The first and most common technique is a simple self-massage. It involves massaging your foot with your hands while in a seated position. To perform this massage, Start at the base of the heel, where the plantar fascia connects to the heel bone.Gently applying pressure, knead the tension out of ligaments and muscles using a circular motion as you go.Then apply moderate to hard pressure on the plantar fascia running downwards from the ball of the foot.Continue for several minutes and repeat the process until every part of the heel has been covered. 2. Massage by Others For each of the massage techniques below, you need someone to help you. This can be anyone you’re comfortable with or a trained professional like a physiotherapist. The advantage of getting a partner to work with you is that you can focus on relaxing your body while the person is busy with the massage. They can also work through the more painful areas you may have avoided. The techniques include: Stroking Massage While lying down, your partner should cup your heels in their hand. Then, they need to apply gentle pressure while stroking the top and sides of your feet with their fingers. The top strokes aim to relieve any kind of tension in the muscles and ligaments of the foot. Deep Petrissage For this technique, your partner uses the heel of their hands instead of the fingers to apply sustained pressure. They should apply this pressure steadily while moving from the ball of the foot to the heel. Wringing Massage Much like wringing a wet cloth, with a wringing massage, your partner holds your whole foot. Then, with hands facing opposite directions, they need to apply gentle pressure with each hand and twist their hands. Your partner should work from the ball of your foot to the instep and foot arch. 3. Massage With Equipment These massages require implements like a tennis or golf ball, a foot massager, and in some cases, a water bottle. Using a Golf Ball To massage your feet with a golf ball or tennis ball: Sit in a chair with your feet facing forward.Place the heel of your foot over the golf or tennis ball.Roll your foot over the ball, beginning with the ball of the foot, moving to the sole. Apply as much pressure as you can. Repeat for a few minutes for each session. Using a Foot Massager In some instances, you can use a machine to massage the foot directly. To use foot massagers, Start slowly, placing both feet on the massager, so your feet get accustomed to it.Gradually increase the intensity of the vibrations while staying within a comfortable range.Use it for up to ten minutes at a time before stopping. What Is the Fastest Way to Heal a Heel Spur? While massage is effective for managing the symptoms caused by heel spurs, there are other ways to treat them. NSAIDs, ice, rest, splints, stretches for heel pain, orthotics, and local corticosteroid injections are all effective in bringing quick relief. The fastest way to heal a heel spur is to combine methods. » Interested in other natural treatments? Discover the best heel spurs home remedies
A man inserting an insole for bunions into an elegant brown shoe
Bunions7 Best Insoles for Bunions: Aid Toe AlignmentBunions are bony bumps that form at the base of the big toe joint, leading to pain, stiffness, and swelling. They can also cause discomfort while walking and difficulty wearing certain types of shoes. The American Academy of Orthopaedic Surgeons notes that bunions can be caused by various factors, including genetics, improper gait, tight or ill-fitting shoes, and certain medical conditions. When treating bunions, the approach depends on the severity of the condition and its symptoms. Treatment options may include wearing appropriate footwear, applying ice, taking pain medications, and performing stretching and strengthening exercises. Insoles are also an effective and affordable solution to alleviate bunion symptoms and provide relief. Benefits of Insoles for Bunions Wearing insoles can reduce your chances of developing bunions and also help alleviate the symptoms. These insoles can reduce the pain in the big toe joint by providing additional support and cushioning. They also help to improve alignment and control the abnormal movement of the foot. This, in turn, slows down the progression of the condition. Overall, insoles improve overall foot health by providing better arch support and shock absorption. Top 7 Insoles for Bunions While several insoles exist in the market, finding the appropriate insole can be a game-changer. After carefully considering their distinct properties, here is a list of our top seven insoles that can aid toe alignment and alleviate pain. Best Overall Insoles for Bunions - Upstep Bunions Custom OrthoticsBest Comfort Insoles for Bunions - URthotics Comfort+Best Support Insoles for Tailor’s Bunion - SOLE Active Medium with Met PadBest Thin Insoles for Bunions - Protalus T-100 EliteBest Foam Insoles for Bunions - FitMyFoot - ZirconBest Firm Insoles for Bunions - Tread Labs PaceBest Pain-Relieving Insoles for Bunions - Superfeet EVERYDAY Pain Relief 1. Best Overall Insoles for Bunions Upstep Bunions Custom Orthotics are custom-made to the individual's foot shape and condition, guaranteeing a custom fit and maximum comfort. These insoles are best suited for individuals with bunion pain and those who engage in activities requiring prolonged standing or walking. Upstep insoles are made from high-quality materials like medical-grade EVA foam, which provides excellent shock absorption and durability. ProsCustom-made to the individual's specific foot shape and conditionMade from high-quality materialsFeature a deep heel cup to alleviate pressure on the ball of the footConsMore expensive than some over-the-counter insoles 2. Best Comfort Insoles for Bunions The URthotics Comfort+ combine comfort and support to treat bunions. Custom-fitted to an individual's foot shape and condition, these insoles ensure maximum effectiveness. They feature contoured arch support and a metatarsal pad for even weight distribution across the foot. URthotics Comfort+ insoles are perfect for those with bunion pain and discomfort who spend extended periods on their feet. ProsCustom-fitContoured arch supportMoisture-wicking top layer to keep feet odor-freeConsNot as durableCustomization process is not ideal for those seeking immediate reliefMore expensive than over-the-counter insoles » Find out how to correct your bunions without surgery 3. Best Flexible Arch Support Insoles for Tailor’s Bunion The SOLE Active Medium Insoles with Met Pad are made from a moldable EVA base layer that conforms to an individual's foot shape, ensuring maximum comfort. These insoles are suitable for anyone seeking a flexible, customizable arch support solution. ProsFlexible arch supportIncredibly lightweightMetatarsal cushioningConsNot as durableMetatarsal pad may cause discomfort and irritationMay not be suitable for those with higher arches, wide feet, or severe overpronation 4. Best Thin Insoles for Bunions The Protalus T-100 Elite Insoles are designed to be thin, making them an ideal choice for those who prefer a low-profile insole that provides adequate support. Consequently, they can easily fit in any shoe. They are made with patented TRI-Planar technology that provides support and cushioning to the feet. ProsLightweight designMoisture-wicking surface to keep feet dry and coolDurable and long-lastingConsRelatively expensiveDoesn’t give a custom fitSupport not suitable for all foot needs 5. Best Foam Insoles for Bunions FitMyFoot Zircon Insoles are made with high-density foam material, offering exceptional shock absorption and cushioning for the feet. They are ideal for individuals who stand or walk for prolonged periods or engage in high-impact activities. ProsCustom molding featureBreathable designProvide personalized comfort and supportConsMay take some time to break inCushioning reduces as foam compressesCustom molding features are not always effective 6. Best Firm Insoles for Bunions The Tread Labs Pace Insoles provide customizable yet firm arch support. They are perfect for those who participate in high-impact activities or need extra support and stability for their feet. Tread Labs Pace Insoles are made from high-quality materials and fit most types of shoes, making them a versatile option for anyone suffering from bunions. ProsFirm arch supportCan fit into most shoesDurable materialConsNot suitable for those who prefer a cushioned feelNo custom-fitMay take a while to get used to 7. Best Pain-Relieving Insoles for Bunions Superfeet EVERYDAY Pain Relief Insoles feature a contoured shape and a deep heel cup that aligns the foot and reduces stress on the heel and arch. They are designed to provide all-day comfort and pain relief for people with bunions. Pros ProsProvides targeted pain reliefDurable cushioningOdor-control coating to keep feet freshConsNot suitable for people who require specialized supportMay be too stiff and take time to break in Choose the Right Insole for a Pain-Free Step With a wide variety of insole options available, it's essential to consider your specific needs and preferences before making a decision. A quality insole like the Upstep custom orthotic can make a significant difference in your foot health, as they are tailored to fit your unique foot shape and provide targeted support where it's needed most. Always consult with a healthcare professional before choosing an insole to ensure it's the best option for your individual needs and to address any underlying issues contributing to your bunions.
A man tying his shoes with insoles inside, alleviating sciatica pain
Orthotics7 Best Insoles for Sciatica Relief: Soothe Your Nerve PainIf you've ever experienced sciatic nerve pain in your foot or lower back, you know how debilitating it can be. Sciatic nerve pain, or sciatica, is characterized by pain that travels from the lower back down to the legs. While there are various treatment options available, including cold packs, stretching, and medications, one often overlooked solution is the use of insoles. By providing proper arch support, cushioning, and shock absorption, insoles can help relieve sciatica. Benefits of Insoles for Sciatica Insoles offer a simple and effective way to relieve sciatica pain. They represent a more affordable and non-invasive treatment option compared to other sciatica treatments such as surgery or medication. The right pair of insoles can provide proper arch support, cushioning, and shock absorption, which can help reduce the symptoms of sciatica in your lower back and legs. By distributing the pressure evenly across your feet, insoles can also help correct improper posture and balance your gait. Insoles aid in shock absorption as you walk, reducing the impact of walking, running, or jumping on your joints. Overall, the right pair of insoles can significantly improve your quality of life by reducing your sciatica symptoms and helping you move more comfortably. » Find out if a pinched sciatic nerve can cause heel pain Top 7 Insoles for Sciatica When selecting the best insoles for sciatica, factors such as arch support, cushioning, and durability must be kept in mind. Using these factors, we've researched and compiled a list of the best insoles for sciatica relief. Each of these insoles offers unique features and benefits that can help alleviate your symptoms. Best Overall Insoles for Sciatica - Upstep Normal Everyday ActivityBest Wide Insoles for Sciatica - SOLE Performance Wide ThickBest Pain-Relieving Insoles for Sciatica - Superfeet EVERYDAY Pain ReliefBest Firm Insoles for Sciatica - Tread Labs RambleBest Foam Insoles for Sciatica - FitMyFoot - Pine GreenBest Thin Insoles for Sciatica - Protalus T-100 EliteBest Shock-Absorbing Insoles for Sciatica - URthotics Comfort+ 1. Best Overall Insoles for Sciatica Upstep Normal Everyday Activity Custom Orthotics are a top choice for those seeking relief from sciatica pain. These custom-made insoles provide the ideal mix of support, cushioning, and durability. They are designed for people who are always on their feet, especially those who work long hours or whose activities place a lot of strain on their lower back and legs. ProsCustom-fitLong-lasting supportDurable, high-quality materialsConsOnly available for purchase after request 2. Best Wide Insoles for Sciatica SOLE Performance Wide Thick Insoles are a great choice for people with wider feet who suffer from sciatica pain. They are designed with a wider shape to accommodate broader feet. They are also suitable for athletes and active individuals who need additional shock absorption during high-impact activities. ProsIdeal for wide feetProvides high-quality cushioningHas moisture-wicking propertiesConsMay be too thick for some shoesNot custom-made and may not fit well 3. Best Pain-Relieving Insoles for Sciatica Superfeet EVERYDAY Pain Relief Insoles provide targeted relief for people suffering from sciatica pain. They are suitable for everyday wear and fit easily into most shoes. Superfeet insoles provide relief by stabilizing the foot and reducing pressure on the sciatic nerve. ProsContoured shapeShock-absorbing propertiesExcellent arch support ConsRigid support that may take getting used toNot as durable as some others 4. Best Firm Insoles for Sciatica Tread Labs Ramble Insoles are a firm and supportive option for people with sciatica. These insoles have a firm arch support and deep heel cup that aids even weight distribution and reduces pressure on the sciatic nerve. ProsMade with high-quality materialsHighly comfortingWell-suited for high arches or flat feetConsMay require a break-in periodNot as comfortable as softer insoles 5. Best Foam Insoles for Sciatica FitMyFoot Pine Green Insoles are made from a soft foam material that provides cushioning and support for people with sciatica pain. These insoles mold to the shape of the wearer's foot, providing a customized fit that reduces pressure on the sciatic nerve. ProsLightweight, breathable, and comfortableCustom-fitSuitable for all-day wearConsMinimal supportMay wear out quickly 6. Best Thin Insoles for Sciatica Protalus T-100 Elite Insoles are made with a patented heel cup and a contoured arch that align the foot and reduce pressure on the sciatic nerve. They are a good option for people who prefer a low-profile insole as they are thin and lightweight. Protalus T-100 insoles also come with a 90-day money-back guarantee. ProsPatented heel cup and contoured archSuitable for use in most shoes90-day money-back guaranteeConsMinimal cushioning and shock absorptionNot suitable for people with high arches or flat feet 7. Best Shock-Absorbing Insoles for Sciatica URthotics Comfort+ are custom-made insoles designed to provide personalized support that aids sciatica relief. The insoles feature a soft, antimicrobial top layer to prevent odor and moisture buildup. They are a good choice for people who need shock absorption and custom support for their sciatica pain. ProsCustomized fitSoft, antimicrobial top layer to keep feet odor-freeExcellent shock absorptionConsPricey optionMay take some time to break in Choosing the Right Insoles for Sciatica Investing in the right insoles can make a significant difference in managing sciatic nerve pain and improving overall quality of life. If you're looking for an effective, high-quality, and custom-fit option, the Upstep Normal Everyday Activity Custom Orthotic is the top choice. By considering your specific needs and the features of these top insoles, you'll be well on your way to experiencing relief from sciatica pain.
A woman foam rolling to help with shin splints
Shin splintsEasy Foam Roller Routine for Curing Shin SplintsShin splints are a common overuse injury associated with pain along the inner edge of the tibia bone in the lower leg, typically resulting from repetitive physical activities, often involving running or jumping. Symptoms of shin splints include tenderness and pain along the inner edge of the shin bone, as well as mild swelling in the area. Foam rolling is a form of self-myofascial release, using a cylindrical foam roller to alleviate tight muscles, soreness, and inflammation in various muscles throughout the body. Foam rolling can also increase joint range of motion by releasing the surrounding muscles. Foam rollers can specifically target the lower leg muscles to treat and manage symptoms of shin splints. Regular foam rolling can alleviate soreness associated with vigorous exercise and improve overall recovery. Here is an easy foam rolling routine for reducing shin splint symptoms that can be done several times a week. In addition to foam rolling, other conservative management strategies can be used to treat this condition. These include rest, ice, orthotics, massage, and stretching. Combining these treatments can effectively address shin splints. How to Foam Roll Shin Splints To manage your shin splints effectively, foam rolling techniques should target the lower leg muscles, namely the gastrocnemius (calf) and tibialis anterior muscle in the front of the lower leg. It is essential to listen to your body when performing foam rolling techniques: go slowly, stay relaxed, and don't force yourself into any adverse pain. If you notice a muscle knot, hold pressure on the knot for up to a minute. The foam rolling routine for your shins should take approximately 5-10 minutes maximum and can be done 2-3 times a day. Gastrocnemius Massage Follow these steps to foam roll massage your gastrocnemius muscle: Sit on the floor with the foam roller in front of you, placing the leg you intend to massage on top of the foam roller.Bend the opposite knee, placing the foot on the floor for stability.Start with the foam roller lower down on the muscle towards the ankle.Lift your buttocks off the floor with your hands, allowing pressure to be placed through the calf muscle on the foam roller.Then slowly roll your calf muscle up and down over the roller.Roll each leg for 1 - 2 minutes. Tip: You can rotate the leg outwards to target the muscles on the outer aspect of the leg and cross the legs to add additional pressure to the calf muscle. Tibialis Anterior Massage Follow these steps to foam roll massage your tibialis anterior muscle, located in the front of your lower leg: Kneel on the floor with the foam roller in front of you.Bend at the knees while balancing your body weight on the balls of your feet and your knees. Allow your heels to touch your buttocks or as close as you can comfortably.Place the foam roller under your shins, as close to your knees as possible. Be sure not to put your knees on the foam roller.Lean forward, placing your hands on the floor for stability.Using your arms to move your body, roll the foam roller down the shins and back up again.Point the toes when you reach the lower area of your tibialis muscle.Return to the starting position and repeat back and forth for 1-2 minutes. Say Goodbye to Shin Splints While foam rolling has proven to be a great method for treating and alleviating symptoms of shin splints, self-management and treatment aren't limited to foam rolling. Orthotics are a great treatment option that can also prevent this condition. The best insoles for shin splints are custom orthotics that provide support and cushioning to the feet, reducing shock placed through the tibia bone, and improving foot-ankle alignment. Upstep offers a range of custom orthotics specifically designed for various sports to help those with foot problems participate in their preferred activities pain-free and without the risk of injury. Upstep custom orthotics are made using casts of your feet and are created by professionals using high-grade, durable materials. Upstep's orthotics come with a 120-day money-back guarantee and free shipping on all orthotics purchased online.
An athlete holding a painful spot on the lower shin that won't go away
Shin splintsPersistent Shin Splints: Why Won’t They Go Away?Shin splint is a common term referring to persistent pain along the tibia due to overuse or repetitive stress of the muscles and tendons that attach to the shinbone. They are common in dancers, runners, military recruits, or athletes who have recently intensified their activity levels. Apart from pain, the condition presents with tenderness, soreness, and swelling sometimes. There may also be tightness or weakness in the lower leg muscles. Shin splints' recovery time may vary from person to person, depending on the severity of the condition and its management. With a mild shin splint, symptoms dissipate within a few days to weeks, provided the leg gets rested. In more severe cases, recovery may take months with treatment, including physical therapy and taping. Experts recommend a gradual return to physical activity, beginning with low-impact exercises and progressing the exercises as symptoms improve. Despite treatment, you may sometimes notice that shin splints are not going away. There are several other reasons why this may be so. Here are some of them. Reasons Your Shin Splints Aren’t Going Away Shin splint is a non-specific term used to describe pain in the lower leg. It includes conditions like medial tibial stress syndrome, tibial stress fractures, chronic compartment syndrome, exertional compartment syndrome, and periostitis. While shin splints are treatable, some (e.g. medial tibial stress syndrome, anterior shin splints, and tibial stress fracture) take longer to heal. It's helpful to know which specific condition is occurring to plan the treatment appropriately and adjust treatment expectations accordingly. Medial Tibial Stress Syndrome Medial tibial stress syndrome (MTSS) is an overuse injury caused by overuse of the muscles, tendons, and bone tissue in the shin area. It's the most common cause of shin splints that don't get better quickly and is even more prevalent among runners. MTSS is characterized by pain that may be diffuse and widespread or localized to a specific area. When the pain is localized at a point, the condition is easy to diagnose—there may also be tenderness at the anterior edge of the tibia bone. Even with an easy diagnosis, the condition can still be debilitating and interfere with your training (the pain increases the more you run). Generally, recovery after MTSS takes three weeks to four months. Anterior Shin Splints Anterior shin splint is a type of MTSS that occurs when the large muscle on the front of your leg and beside the sharp edge of the shin bone) is inflamed. It's caused by the overuse of this muscle, mostly due to activities that involve repeated impact, such as running or jumping. This puts pressure on the muscle, leading to its inflammation. Anterior shin splints are easy to diagnose. A test for anterior shin splint is positive if there is pain and tenderness on palpation of the anterior tibial muscle. With proper treatment and rest, the average recovery time after an anterior shin splint is 4-6 weeks. Tibial Stress Fracture Though less common than MTSS, a tibial stress fracture can become very painful without proper treatment. It's a stress fracture of the tibia bone, common in new runners who escalate their training program too quickly. It also occurs when short-course runners suddenly transition into marathons or ultramarathons. (sudden increase in running distance) or by running on hard surfaces (concrete, asphalt). There is a real risk of the condition worsening if not properly treated. There is also a risk of re-injury. That's why shin splints must be properly managed. While the recovery time after tibial stress fractures may vary based on the severity of the fracture and the individual's situation, recovery generally takes 6-8 weeks. » Pick the best insoles to alleviate shin splint pain Say Goodbye to Shin Splints With the proper treatment, recovery will be quick, and you can return to normal activities without pain or discomfort. If your shin splint takes longer than expected to heal, you should consult your doctor to determine the reason behind the delay and develop an appropriate treatment plan. Sometimes, this could be because of a misdiagnosis, an underlying condition, inadequate rest, or inappropriate treatment. Rest is essential to speed up the healing process. In some cases, changing your footwear or running technique may also be necessary. Also, insoles can provide support and pain relief from shin splints. The best insoles for preventing shin splints are the ones that are custom-made for your foot. Upstep’s custom orthotics are designed by professional podiatrists using the best quality materials. Customized according to the individual’s foot specification, these medical-grade orthotics absorb shock, relieve pain, and improve energy transfer during walking or running. In turn, this reduces stress on the shin bone and the muscles around it, aiding recovery from shin splints.
A woman assisting a man squatting holding his knee and grimacing in pain due to runner's knee
Orthotics7 Best Insoles for Runner's Knee: Say Goodbye to PainRunning is a fantastic way to stay fit and healthy, but sometimes it can cause discomfort, like the all-too-common runner's knee. This issue, affecting 22.7% of runners, results from muscle imbalances supporting the knee or overexertion during workouts. Runner's knee is marked by aching pain around the kneecap, especially during physical activity. Other symptoms include a rubbing or clicking sound when bending and straightening the knee, as well as kneecap tenderness. Treatment often involves rest, icing, and leg elevation. » Find out how orthotics can help with knee pain Top 7 Insoles for Runner's Knee Best Insoles Overall - Upstep Running Custom OrthoticsBest Cushioned Insoles - Protalus T-100 Elite InsolesBest Firm Insoles - Tread Labs Ramble InsolesBest Cork Insoles - SOLE Performance Medium InsolesBest Comfort Insoles - FitMyFoot Pine Green InsolesBest Pain-Relieving Insoles - URthotics Custom Orthotics for RunningBest Athletic Insoles - Upstep Multi-Sports Custom Orthotics 1. Upstep | Running Custom Orthotics These custom-made insoles are specifically designed to address runner's knee by providing targeted pain relief and shock absorption. Tailored to your unique foot specifications and needs, Upstep Running Orthotics will make your runs smoother and more comfortable. ProsCustom-made by professional podiatristsDurable and high-quality materials180-day money-back guarantee on all productsFSA and HSA eligibilityConsShort waiting period before delivery 2. Tread Labs | Protalus T-100 Elite Insoles Offering exceptional foot alignment and extra cushioning, these insoles are perfect for those who need additional comfort to combat runner's knee. Experience ultra-comfortable runs while keeping your knees safe and supported. ProsUnparalleled comfort90-day money-back guaranteeProvides stability and supportConsNot very durableMay need trimming 3. Tread Labs | Ramble Insoles For those who prefer firmer support, these insoles come in multiple sizes and varying degrees of firmness. The Ramble Insoles provide a stable foundation that helps alleviate knee pain by promoting proper biomechanics. ProsFirm but flexible supportA million-mile durability guaranteeMicrobe-resistant top cover keeps the feet freshConsNot designed to customer’s preferenceNot custom-fitted 4. SOLE | Performance Medium Insoles Environmentally conscious runners will appreciate these insoles made from recycled wine corks. The moderate cushioning helps prevent knee pain, while the versatile design fits various types of medium-fitting footwear. ProsSustainable design with minimum environmental impactMoldable orthopedic base90-Day GuaranteeConsNot FSA/HSA eligiblePre-fabricated 5. FitMyFoot | Pine Green Insoles By offering optimal support tailored to your feet, these insoles relieve pain, enhance stability, and increase comfort while running. The deep heel cup keeps your foot aligned and comfortable, effectively addressing runner's knee symptoms. ProsCustom arch supportHSA/FSA eligibleCushioned footbed with breathable top-layerConsOnly a 30-day guaranteePoor return policy 6. URthotics | Active Custom Orthotics Specially designed for active individuals, these insoles improve energy transfer efficiency while absorbing impact, which in turn helps alleviate knee pain associated with runner's knee. Get ready to run pain-free with URthotics Active. ProsCustom-madeEffective at relieving pain6 months money-back guaranteeConsPricier than alternativesInstallment plan not available 7. Upstep | Upstep Multi-Sports Custom Orthotics Enjoy maximum comfort during various sports activities with these custom-made, multi-layered orthotics. Crafted by podiatrists using top-quality materials, these insoles provide excellent support, making them perfect for runners dealing with knee pain. ProsSuitable for different sportsExcellent price for qualityFree shipping and returns ConsTakes a while to manufacture The Perfect Fit Matters Finding the right insoles for runner's knee is essential to get you back on track and pain-free. When you choose the perfect fit, you not only alleviate discomfort but also prevent further injury, allowing you to continue enjoying your favorite activity. Insoles support rehabilitation, enhance shock absorption, and provide cushioning during runs. Upstep's custom orthotics stand out as the top choice, as they're tailor-made to provide precise support, alignment, and cushioning based on your unique needs. By choosing Upstep’s custom insoles, you're tackling runner's knee at its root, paving the way for pain-free running and improved performance.
A man in pain due to shin splints holding his lower leg
Shin splints7 Insoles for Shin Splints: Our Expert PicksShin splints, a painful condition that occurs along the inside of the shins and worsens lower down the shin, often plague runners, dancers, and military recruits due to the repeated strain on their lower legs. Symptoms include swelling, tenderness, and soreness along the inner side of the shinbone. A common question among sufferers is, "Does insurance cover insoles for shin splints?" as they can help relieve discomfort and support the healing process, making them a valuable addition to your treatment plan. It's crucial to treat shin splints promptly upon diagnosis. Insoles are particularly important in treating shin splints because they can alleviate pain, provide extra support, and correct any underlying biomechanical issues. » Wondering if you have shin splints? Find out how to test yourself at home Top 7 Insoles for Shin Splints Best Running Insoles - Upstep Running Custom OrthoticsBest Firm Insoles - Tread Labs Pace InsolesBest Shock-Absorbing Insoles - URthotics Custom Orthotics for RunningBest Comfort Insoles - SOLE Active Medium InsolesBest Insoles for Flat Feet - Upstep Custom Orthotics for Flat FeetBest Pain-Relieving Insoles - Superfeet RUN Pain Relief InsolesBest Athletic Insoles for Flat Feet - Upstep Multi-Sports Custom Orthotics 1. Upstep | Running Custom Orthotics These insoles are uniquely tailored to each individual, providing optimal support and alignment for runners with shin splints. Their custom-fit design ensures proper shock absorption and biomechanical correction to reduce the strain on your shins during high-impact activities. ProsFully customizedDurable and high-quality materialsLightweightConsMay take some time to design 2. Tread Labs | Pace Insoles These firm, supportive insoles are perfect for people with shin splints who need additional arch support. Their customizable design promotes foot alignment and reduces stress on the shins, allowing for a more comfortable running experience. ProsDurable designCustomizable designSuperior arch supportConsThe customization process may be cumbersomeHigh price point 3. URthotics | Custom Orthotics for Running Designed with shock absorption in mind, these insoles help minimize the impact on your shins with every step. The high-quality materials used in their construction ensure durability and breathability, providing long-lasting support for those suffering from shin splints. ProsDesigned to fitVersatilityMade from durable and breathable materialsConsTime-consuming procurementCostlier over-the-counter orthotics 4. SOLE | Active Medium Insoles These insoles prioritize comfort, featuring medium-density EVA foam that reduces strain on your shins during physical activities. Their cushioning properties are ideal for those seeking relief from shin splints while maintaining a comfortable, supported stride. ProsSuper comfortableHigh-quality materialsUsable with different shoesConsPoor overpronation supportTake up a lot of space 5. Upstep | Custom Orthotics for Flat Feet Tailored specifically for individuals with flat feet, these custom orthotics address shin splints caused by overpronation. They provide targeted support to stabilize the foot and ankle, alleviating stress on the lower leg and helping to prevent further injury. ProsProvides customized foot solutionsDurable constructionSatisfaction GuaranteeConsMay not be effective for all cases of shin splints 6. Superfeet | RUN Pain Relief Insole These insoles are designed to specifically target foot pain and discomfort during physical activity. With a deep heel cup for stability, responsive foam for cushioning, and a breathable layer to prevent moisture buildup, they offer comprehensive support for those struggling with shin splints. ProsProvides excellent cushioningMade from high-quality materialsUsable for different shoe typesConsPricier than some alternativesThe deep-heel cup design can take time to adjust to 7. Upstep | Multi-Sports Custom Orthotics Ideal for athletes and highly active individuals, these custom orthotics provide versatile support and gait correction. By helping to prevent injury and improve performance, they're an excellent choice for those looking to alleviate shin splints while engaging in athletic activity. ProsVersatile athlete-focused insoleCustomized to fitMade from long-lasting and durable materialsConsOnly available on order-purchase The Perfect Insole for Your Shin Splints Finding the right insoles for shin splints is crucial in alleviating pain, promoting proper alignment, and supporting the healing process. Upstep's custom orthotics are the best option for individuals with shin splints because they are tailored to each person's unique needs. These insoles provide the right balance of support, cushioning, and biomechanical correction, ensuring lasting relief and preventing further complications. Don't let shin splints hinder your active lifestyle—choose Upstep's custom orthotics to help you get back on your feet with confidence.