Foot Health Blog
Find expert articles from physical therapists and podiatrists to help understand, diagnose, and treat different foot health issues such as plantar fasciitis, bunions, flat feet, and more.
Best Insoles for Burning Feet Syndrome
Burning feet syndrome, or Grierson-Gopalan syndrome, refers to a group of symptoms in the feet that worsen at night. These symptoms are characterized by a tingling, burning, aching, and sometimes numb sensation and are caused by many different conditions.
What Causes Burning Feet Syndrome?
One of the most common causes of burning feet syndrome is peripheral neuropathy, a condition resulting from damage to the peripheral nerves which connect the brain and spinal cord to the extremities.
Other causes include:
Metabolic disordersNutritional imbalance (malabsorption and vitamin deficiency)Use of ill-fitting and tight-fitting shoesProlonged standingVarying medical conditionsExposure to toxins and chemicals
» Read more about burning feet syndrome symptoms, causes, and treatments
Insoles for Relieving Burning Feet Pain
If you have burning feet syndrome, it is crucial that in addition to any other thing you are doing, you consider the kind of shoes you buy and use orthotics such as custom-made insoles that can help alleviate the pain and discomfort.
FSA & HSA eligible Free shipping and returns Designed by top podiatrists for burning feet
We recommend Burning Feet Syndrome Custom Orthotics, specifically designed to cushion the painful areas while reducing the underlying causes. We have the best insoles for hot feet and they have been proven to be effective in battling pain and other symptoms caused by this syndrome.
ProsCustom madeDurable materialsAddresses foot pain directly180-day money-back guaranteeFSA and HSA eligibleFree shipping and returnsConsShort waiting period before receiving orthotics
Factors to Consider for Your Insoles
When choosing the right insole, look out for the following
Not every insole is good for you. Go for insoles that provide you with heel support and relieve pressure on the foot.Materials
The material from which the insole is made matters. For example, a cooling gel shoe insert will provide great comfort to the feet.Customization
It goes without saying that custom-made insoles will provide the most comfort while helping to reduce the pain caused by burning feet syndrome.
What to Look for in Shoes to Relieve Burning Pain
It is advisable to go for shoes with wide-toe boxes that are made from breathable materials. This will ensure adequate ventilation of the feet and also leave room for the use of orthotic inserts or insoles.Proper cushioning
There must be enough padding in the shoes to provide the necessary cushioning to the foot. The midsole and insole must be cushioned with quality foam material to aid smooth landing when walking. The outsole also needs to be soft and allow high traction to keep you balanced on your feet.Strong support
Next to proper cushioning is strong support. The sole of the shoe must provide strong support for the arch and foot to prevent any arch collapse and limit pressure on the ankle and knee. Style
Consider using slip-on work shoes or athletic shoes for long-term usage. Uppers
Avoid thick shoe uppers—instead, go for shoes with lightweight, mesh, flexible materials that are breathable and allow entry of air into the footwear.
Do Insoles Help With Neuropathy?
When peripheral neuropathy causes burning feet syndrome, the symptoms gradually worsen causing severe aching and burning in the feet that worsen at night. The pain is usually limited to the sole of the feet, but sometimes it can spread to the top of the feet, ankles, and lower leg.
While the evidence is limited, research has shown that custom-made insoles will cause pain relief and ease other symptoms of diabetic neuropathy by stimulating the nerves and providing cushioning to painful areas. However, keep in mind that insoles should be used as an adjunct to other treatments.
» Learn more about recommended treatments for reversible peripheral neuropathy
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.
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. 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.
Shin splintsFinding Comfort with Ice and Heat Therapy for Shin SplintsShin splints, a common overuse-related condition, occur in the lower legs due to repetitive continuous exercise. Pain associated with this condition arises along the inner border of the tibia (shin) bone, where the muscles and bone tissues become inflamed and typically worsens with physical activity. Worn-out shoes or footwear lacking adequate support can also predispose people to this condition.
Symptoms of shin splints include pain along the inner aspect of the tibia, tenderness, and mild swelling in the same area. Shin splints can also cause pain during running or jumping activities. Treatment methods for managing this condition include rest, ice, compression, orthotics, and anti-inflammatory medications. Applying ice to the painful or tender area can reduce inflammation and pain, typically after physical activity. Initially, ice is the best option to reduce inflammation, while heat can be applied during later stages of healing to promote blood flow to the area.
Here are some basic tips on how and when you should apply ice and heat for shin splints.
» Want to prevent shin splints? Find the right insoles for you
Icing Shin Splints
Inflammation and pain associated with shin splints are normal responses to tissue damage. They're the body’s way of healing itself after an injury. Ice helps reduce swelling and inflammation along the shin bone to alleviate pain. It works by blocking and slowing down sensory receptors from the injured area to the brain.
Ice can be applied to the area for no longer than 15-20, after which it should be removed to allow the area to return to normal body temperature. It can be applied several times a day for 2-3 days following the injury or onset of pain. Ice therapy can be combined with massage and stretching techniques for best results.
Avoid applying ice directly to the skin to prevent irritation or itching. Note that ice should be used for inflammation and pain from the onset of the injury, and ensure you don't have any serious health conditions that affect the circulatory or sensory systems, such as diabetes, cardiovascular diseases, dermatitis, open wounds, or infections.
» Wondering if you have shin splints? Learn how to test yourself at home
Is Heat Good for Shin Splints?
heat therapy is not recommended immediately after an injury or the onset of pain as it can increase swelling and inflammation in the area, leading to increased pain. This treatment is suggested for pain lasting longer than one week following the initial onset. It is effective for alleviating pain and soreness in arthritic joints or tense/spasmed muscles. Heat increases blood flow to the injured area, bringing oxygen-rich blood and promoting faster healing.
Alternating heat and ice therapy can aid in pain control and improve healing. After applying heat, massage therapy can provide additional relief. Gentle stretches can also aid in pain management and healing once the area is warm.
Support Ice and Heat Therapy with the Right Orthotics
In treating and managing shin splints, heat and ice application is extremely beneficial in reducing pain and improving overall healing time. Alongside cold and heat therapy, custom orthotics are an effective and affordable way to manage shin splint symptoms and prevent future recurrence.
Upstep’s custom orthotics are cast in the comfort of your own home and manufactured by professionals using high-grade materials. They offer a wide range of choices for various foot conditions and sporting needs. Upstep custom orthotics come with a 120-day money-back guarantee and free shipping.
Shin splintsVitamins for Shin Splints: Choose the Right SupplementsShin splints, or medial tibial stress syndrome, occur when the muscle and connective tissue surrounding the shin bone become inflamed. This condition is characterized by pain along the anterior edge of the tibia, tenderness, swelling, and tightness or muscle weakness.
Shin splints are common in those who participate in repetitive high-impact activities that affect the legs, such as dancing, running, and jumping. They can also result from a sudden increase in activity intensity or duration.
Treating shin splints as early as possible is essential for faster healing and preventing further complications, which can progress into stress fractures if left untreated. Pain relief can be achieved through icing, rest, insoles, change of footwear, and in some cases, physical therapy. Certain vitamins and supplements also aid in treating shin splints, as discussed below.
» Wondering if you have shin splints? Learn how to test yourself at home
Vitamin D is crucial for bone health, as it aids in the absorption of calcium and phosphate needed to build and maintain strong, healthy bones. Vitamin D deficiency can lead to weak and brittle bones, increasing the risk of stress fractures and other bone-related problems, including osteomalacia, which presents with bone pain, muscle weakness, and bone softening.
Dietary sources of vitamin D include fatty fish, fish liver, egg yolks, and mushrooms. You can also obtain vitamin D from sun exposure and supplements. In patients with shin splints, vitamin D supplements may help prevent recurrence of tibial pain.
Vitamin A, when consumed in regular proportions, is vital for building strong and healthy bones. It plays a role in bone building and remodeling, maintaining bone tissue integrity, reducing inflammation, and regulating antibody production as part of the immune response.
Vitamin A deficiency negatively impacts bone health, increasing the risk of bone fractures, which may lead to tibial bone fracture and, consequently, shin splints. Natural sources of vitamin A include bell peppers, carrots, eggs, kale, liver, milk, spinach, and sweet potatoes. Vitamin A supplements are available but should be used as advised by your doctor, as excessive doses can be harmful.
Supplements for Shin Splints
In addition to vitamins A and D, other supplements, such as magnesium, calcium, omega-3 fatty acids, collagen, and vitamin K, support bone health.
Magnesium regulates calcium levels in the body and is responsible for bone formation. Magnesium deficiency can lead to osteoporosis and an increased risk of fractures, as well as muscle and nerve twitching or cramps.
Magnesium can help speed shin splint recovery, prevent injuries, and reduce fatigue. Good sources of this nutrient include leafy green vegetables, legumes, nuts, seeds, and whole grains.
Calcium is essential for maintaining bone health and strength, as well as muscle contraction and function. Deficiency can lead to stress fractures or other injuries in the tibia, and cause cramps, muscle spasms, and weakness.
Strong bones can better absorb the shocks associated with running or walking. Calcium intake through natural sources or supplements can reduce the likelihood of shin splints and other related bone injuries. Dietary sources of calcium include dairy products like milk, cheese, yogurt, fruits, nuts, seeds, leafy vegetables, and fish.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for several physiological processes, including bone growth and maintenance, and have an anti-inflammatory effect. Generally, this nutrient is available in fatty fish, seafood, walnuts, and chia seeds.
Support Your Shins with the Right Supplements
While vitamins and supplements can support shin splint recovery by improving bone health, orthotics can directly help relieve pain symptoms. The best insoles for shin splints are customized to fit. Custom orthotics provide pain relief for shin splints by cushioning the feet, keeping them in proper alignment, supporting the foot arch, and ensuring optimal transfer of forces during activities.
If you’re unsure which insoles to use, Upstep’s custom orthotics are an excellent option. These medical-grade orthotics are customized to fit using the individual's foot specifications. Designed by seasoned podiatrists using superior quality materials, they guarantee comfort, stability, and foot alignment. In addition, Upstep orthotics are comparatively affordable and can be easily purchased through the Upstep store.
TreatmentsOvercoming Foot Fractures: Returning to Exercise SafelyFoot fractures can happen to anyone, but athletes are particularly prone to this injury. A foot fracture occurs when one or more bones in the foot break or crack, due to trauma, overuse, falls, or twisting of the foot. Stress fractures are the most common type, and they occur when repetitive stress on the joint causes a small crack in the bone. The symptoms include pain, swelling, and tenderness.
Generally, it takes about 6 -8 weeks for the foot fracture to heal. However, it may take 3-6 months for all the symptoms to resolve. During this time, treatment will vary depending on the severity of the injury. Ice therapy and non-weight-bearing exercises are recommended for treating foot fractures.
Here are some tips on when to safely return to exercise and how to begin the exercise.
How to Return to Running After a Stress Fracture
If recovery is not complete, there's a high risk of re-injury. That's why it's essential to implement a return-to-running program after a stress fracture. Your stress fracture is considered healed when you can walk without any pain. Once you reach this point, you can incorporate resistance exercises into your recovery program to rebuild your foot strength.
Many people who suffer a stress fracture can return to running or jogging within 6-8 weeks. The key is to understand that recovery is a gradual process that requires patience and careful attention to your body. Here are some tips to keep in mind when trying to get back to running after a foot fracture:
Begin with low-impact exercises: While you may experience some pain in the foot or ankle after starting or returning to a new exercise regime, you should avoid any exercise that increases your pain. You can start with low-impact exercises like walking, cycling, or swimming to gradually reactivate your muscles and build your strength and endurance without overwhelming your foot.Set incremental goals: Establish goals that help you gradually increase the intensity of your exercises. Begin with jogging in place before progressing to short, slow jogs on flat, even surfaces. Later, you can increase the intensity by extending your running time, speed, and distance while paying attention to your body. Eventually, you can progress to exercising on uneven surfaces.Strengthen your foot: Prolonged immobilization can lead to atrophy of the foot muscles. Plan to strengthen the foot using various isometric exercises like standing on one foot, standing on your heels, or slowly shifting weight to the balls of your feet. Pay attention to the level of pain you feel and report it to your doctor if it hurts.Provide supportive shoes: Choose a comfortable pair of running shoes that stabilize your foot, cushion it, and provide proper arch support during exercises. Avoid old or worn-out shoes that may affect your gait and increase the risk of re-injury.Pay attention to your body: Your body's response to daily activities determines how much you can do. If you notice any pain or discomfort in your foot, adjust your recovery program accordingly. Sometimes, you may need to reduce the intensity for a period or take a break and consult a medical professional for advice.
Reclaim Your Fitness
While working through recovery, custom orthotics are another treatment option to consider, as they can help prevent further injury by supporting the foot. Medical-grade insoles like Upstep custom orthotics are designed to fit the foot specifications by professional podiatrists using high-quality materials. They're comfortable, keep the foot in alignment, and provide optimal support while you perform your daily activities.
Shin splintsDo You Have Shin Splints? Learn How to Test Yourself at HomeShin splints, also known as medial tibial stress syndrome, is a common overuse-related injury causing pain along the inner border of the tibia bone. This condition is a leading cause of lower leg pain in young competitive athletes worldwide, affecting 35% of the athletic population.
Shin splints occur when the muscles and tissues surrounding the tibia bone become inflamed due to repetitive use. Factors contributing to shin splints include increased training duration, improper footwear, and muscle imbalances in the lower leg or foot. Shin splints typically cause pain during and shortly after exercise, which subsides during rest periods.
Here are some ways to determine if you have shin splints and how to manage the condition conservatively.
Test Yourself for Shin Splints
Determining whether you have shin splints is the first step in the healing process. Shin palpation and shin edema tests are commonly used to diagnose shin splints. These tests can be performed at home or by a medical professional as part of a more extensive assessment.
To check for shin splints, perform the following two tests on both legs:
Shin Palpation Test
Squeeze the lower two-thirds of the lower leg, including the shin bone and surrounding muscular tissue, with sufficient pressure. If you experience pain during this test, it may indicate shin splints.
Shin Edema Test
Apply pressure to the painful area along the lower two-thirds of the tib finger. Press down several times, moving up and down the length of the lower two-thirds of the tibia bone. Remove your finger and observe the area for any indentation left behind. If an indentation remains, it suggests the presence of edema (swelling caused by fluid accumulation under the skin), indicating shin splints.
Treating Shin Splints
If the above two tests for shin splints are positive, there is a high possibility that the source of your lower pain is due to shin splints. Consider the following treatment and prevention strategies:
Rest: Take a break from exercises that involve impact to the tibia bone and tissues, such as running or jumping. Rest is crucial for allowing inflammation to subside and reducing pain. Opt for low-impact exercises like swimming to avoid aggravating symptoms.Ice: Apply ice for up to 20 minutes at a time (with a barrier between the ice and skin) to reduce inflammation and swelling. Ice the area several times throughout the day.Orthotics: Orthotics provide cushioning, stability, and support to the feet. The additional shock absorption from orthotics, combined with your shoes, reduces stress on the shin bone during physical activity. Custom-made orthotics can also help prevent shin splints.Stretches: Perform gentle stretches targeting the lower leg muscles to improve shin splint symptoms and alleviate pain.Foam Rolling: Using a foam roller to perform a myofascial release of the muscles and tissues of the lower leg proves to be beneficial in alleviating symptoms and pain while speeding up healing.Massage: Apply massage techniques to the lower leg muscles and tissues to stimulate blood flow and promote healing.
Say Goodbye to Shin Splints
Severe shin splints can affect your ability to walk and may worsen without proper treatment. Custom orthotics, however, offer an effective and affordable way to manage shin splints by alleviating stress on the tibia bone, making the choice of the right insoles for shin splints all the more important.
Upstep offers a range of custom orthotics for various sports needs and conditions affecting the feet and lower legs. These orthotics are beneficial for managing and preventing shin splints from exercise. Upstep's custom orthotics are fully personalized and made with high-quality, durable materials by professionals and come with a 120-day money-back guarantee and free shipping.
Foot painThe Benefits of Taping for Cuboid Syndrome TreatmentCuboid syndrome, or cuboid subluxation, is a condition characterized by the displacement of the cuboid bone in the lateral area of the foot. This displacement causes foot pain and difficulty performing activities on your feet. The shift in the cuboid bone occurs due to injury, sprain to the ligaments holding the bone in place, repetitive load on the foot, trauma, or poor biomechanics from conditions like flat feet or high arches. Up to 4% of all athletes with foot pain reportedly have cuboid syndrome.
Symptoms of cuboid syndrome include pain in the outer side of the mid-foot, sensitivity in the area, increased pain while standing, and reduced pain when weight is taken off the foot. Treatment options include rest, icing, physical therapy, foot braces, and taping. Braces for cuboid syndrome can improve ankle and foot stability, reducing the progression of this condition. Cuboid taping, which involves applying kinesiology tape to the foot, is a common treatment for cuboid syndrome. Orthotics also support the cuboid bone during weight-bearing, showing good results in treating this condition.
Taping for Cuboid Syndrome
Taping the foot can effectively treat and manage cuboid syndrome. The tape supports and stabilizes the foot bones, holding the cuboid bone in position while the soft tissue structures around the bone begin to heal.
A doctor or physical therapist will apply medical tape from the bottom of the outer side of the foot, wrapping around the side of the foot over the cuboid bone, and continuing to the ankle on the inner side of your foot. The goal of taping is to support and stabilize the cuboid bone as weight is placed on the foot. Stabilization from the tape keeps the cuboid bone in the correct position, allowing ligamentous structures around the bone to heal. Additionally, taping aims to reduce strain on the foot and lower leg muscles, improve foot biomechanics, and enhance foot-ankle complex alignment, reducing future injury chances. Taping can be used with braces, orthotics, and during rehabilitation.
» Learn how orthotics can help with cuboid syndrome
Benefits of Cuboid Taping
Cuboid taping is beneficial in treating and preventing the condition from worsening. Taping stabilizes the cuboid bone, allowing the ligaments responsible for keeping the bone in alignment to heal, and speeding up recovery time. Though taping provides support for only a few days, the tape can be removed and reapplied as needed. Check for skin irritation when removing the tape.
The benefits of cuboid taping include:
Decreased muscle tension in the foot and lower leg musclesAccelerated healing process for the ligaments surrounding the cuboid boneReduced overall muscle and joint painShortened recovery time after physical activity and rehabilitationPrevention of recurrent injury while maintaining normal foot and ankle range of motion
Quicken Your Recovery with Effective Cuboid Syndrome Treatment
Cuboid Syndrome can be effectively managed through a combination of conservative treatment methods, including taping and the use of high-quality orthotics. Custom orthotics, specifically, offer support and stability to the foot by alleviating stress on the cuboid bone and distributing the body's weight evenly across the entire foot. This reduces high-load areas, particularly in the arch, and helps limit supination while preventing excessive unwanted motion in the foot and ankle that could lead to injury.
Upstep's custom orthotics are crafted from durable, top-notch materials to cater to a wide range of needs. Created from molds cast directly from your feet in the comfort of your home, these orthotics are sent back to you after manufacturing. Upstep offers a 120-day money-back guarantee and provides free shipping on all orthotic purchases, making it a convenient and risk-free option for those seeking relief from Cuboid Syndrome.
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Cuboid syndrome is a medical condition where the cuboid bone, one of several small bones in the foot, moves out of alignment or shifts from its normal position, causing pain on the outer (lateral) side of the foot. This condition often results from sprains of the cuboid ligament, leading to ligament laxity and worsening of the syndrome.
Common symptoms include foot pain, difficulty standing or walking, and aggravation when weight is placed on the affected foot. Athletes, dancers, and individuals engaged in high-impact sports are particularly susceptible to cuboid syndrome. Ballet dancers are at especially high risk for developing this condition and are reported to make up 17% of reported foot and ankle injuries in this population group.
Risk factors for developing this condition include ligament laxity, obesity, repetitive high impacts on the joint, running on uneven surfaces, and flat feet. Recovery time depends on the severity of the condition and the duration of the injury. Long-term symptoms may include persistent pain, general foot weakness, and tenderness in the outer aspect of the foot.
Causes of Cuboid Syndrome
Diagnosing the cause of cuboid syndrome can be challenging due to the complexity of the foot. Common causes include repetitive stress from high-impact activities, injury to the cuboid-calcaneal joint, sprains or injuries of the ligaments between the tarsal bones, and biomechanical issues such as flat feet or excessive pronation. Ill-fitting shoes, participation in sports with rapid side-to-side movements, and wearing shoes with flexible soles can also contribute to the development of cuboid syndrome.
Shoes with flexible soles aren't recommended for those with cuboid syndrome.
Symptoms of Cuboid Syndrome
Signs and symptoms of cuboid syndrome include:
Lateral Foot Pain: Pain experienced along the outer edge of the foot, which may spread to the ankle joint and forefoot.
Pain Worsening with Activity: Pain that intensifies with repetitive loading of the affected foot (e.g., walking, jumping, or changing direction) and eases with rest.
Difficulty Walking: Pain and discomfort may lead to limping in an attempt to reduce weight on the affected foot.
Swelling and Tenderness: The area may become red, warm, or swollen due to sprained ligaments surrounding the cuboid bone and feel tender when touched.
Pain Increasing While Standing on your Toes: Pain intensifies with loading of the cuboid bone and surrounding ligaments.
How to Treat Cuboid Syndrome with Orthotics
Orthotics for cuboid syndrome have proven effective in providing pain relief due to the support and cushioning they offer to the subluxed cuboid bone. They improve shock absorption during high-impact activities, accommodate various joint and muscle conditions, and enhance gait and overall comfort.
Custom orthotics are tailored to the shape and needs of your foot, redistributing body weight evenly across the foot and alleviating high-stress areas, and preventing excessive motion.
Upstep's custom orthotics are made from high-grade materials using custom casts of your feet. They come with a 120-day money-back guarantee and free shipping. You can use Upstep’s custom orthotics to limit excess supination of the foot, which would only worsen subluxation. Upstep offers a variety of custom options for different foot conditions and sports.
Conquer Cuboid Syndrome
Cuboid syndrome responds well to conservative management strategies like rest, ice application, and foot elevation. However, custom orthotics should be considered for effective long-term management and prevention of the condition. The support, cushioning, and stability provided by custom orthotics are crucial in the treatment of cuboid syndrome. Custom orthotics tailored to your foot shape are an affordable and effective way to significantly improve symptoms caused by cuboid syndrome.