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.
OrthoticsOut-Toeing—Symptoms, Causes, and TreatmentsOut-toeing is the outward turn of your feet away from the medial line. Also known as being duck-footed, it's common for children just learning how to walk to move in this way. Occasionally, it can also occur in adolescents and adults.
While out-toeing is typically asymptomatic and will resolve itself, sometimes you'll need external arch support to improve foot alignment, correct gait, and provide heel stability. Read on to learn more about the condition and how Upstep's Flat Feet Custom Orthotics can help.
The collapsed or low arches of flat feet give little to no support and can cause your feet to turn outward
Out-Toeing
Out-toeing occurs because of femoral retroversion or tibial torsion—meaning your femur or tibia turns toward the outside of your leg, causing your foot to point outward too. In most cases, it's not a problem. However, out-toeing can be a sign of an underlying cause, especially if there's pain, limping, or discomfort. So, it's important to know the possible causes of out-toeing as this can also determine treatment.
Causes
ChildrenFetal position of a baby's legs in utero before birth (especially the footling breech position)Resting position of a child's legs during infancyGeneticsOther foot conditions like flat feetRare conditions like congenital bone deformity and slipped capital femoral epiphysisAdolescentsHip injury e.g., hip dysplasiaMuscle tightness in the legs or hipsPoor postureAnterior pelvic tilt caused by a sedentary lifestyle
Symptoms
Generally, out-toeing is not associated with any adverse symptoms like pain and discomfort (unless there is an underlying condition).
Recognizing out-toeing is easy. Children with out-toeing tend to stand, walk, or run with their feet turned outward, making it seem like they're waddling. You may also notice their knees point outward, making walking and running clumsy and causing them to fall more often.
Treatment
Most cases of out-toeing resolve in children between the ages of six and eight. Even with adults, treating their feet may only become necessary if they're painful and it impedes physical activity performance. With severe symptoms, surgery may be necessary to correct gait deformity and neutrally align legs and feet.
It’s always recommended to seek professional medical advice regarding the best line of action. Meanwhile, wearing custom orthotics can also prove helpful.
» Experiencing discomfort in your feet? Discover the best insoles for out-toeing
The Case for Custom Orthotics
The magic of custom orthotics is that it's tailor-made for your feet, thereby addressing your foot needs and easily fitting into your lifestyle.
Custom support to address out-toeing
Ideal for
Flat feet and out-toeing
FSA & HSA eligible
Yes
Shipping and returns
Free
Upstep's Flat Feet Custom Orthotics aim to enhance your foot function by providing arch support, thereby increasing stability and evenly distributing weight across your feet. Its heel-stabilizing function will help improve your foot alignment by retraining your muscles so you can walk with your feet facing forward and not outward.
These adjustments will help to ameliorate your gait and reduce the risk of injury. With additional shock absorption qualities, these custom insoles are comfortable and durable.
ProsCustom-made by podiatristsAddress your foot needs directlyFSA & HSA eligible180-day money-back guaranteeFree shipping and returnsConsShort waiting period before receiving orthotics
The Verdict
While out-toeing is typically asymptomatic and can resolve itself, we recommend that you are proactive. Identifying any symptoms and causes early can help mitigate the worsening of the condition so that it doesn't eventually lead to surgery.
Custom orthotics are an effective treatment for out-toeing, especially if the underlying cause is flat feet. The custom insoles provide the necessary arch support and heel stabilization to improve your foot alignment and address out-toeing.
» Still unsure? Read our custom orthotics for flat feet review
Flat feet7 Best Cycling Shoe Insoles for Flat FeetHaving flat feet is a disadvantage when it comes to cycling. Apart from contributing to pain due to repetitive stress, it reduces your ability to pedal optimally. While cycling shoes can help bridge some of this gap, a proper cycling shoe insole for flat feet will do more.
Knowing an insole for flat feet will help is one thing. Choosing the right one with the different types available on the market is quite another. That’s why we have reviewed the insoles on the market and listed the best cycling shoe insoles for flat feet below.
» How can you treat flat feet? Try these exercises for flat feet
1. Upstep Cycling Custom Orthotics
With research suggesting that custom orthotics are better for flat feet than prefabricated ones, Upstep cycling custom orthotics rank highest in our list of cycling shoe insoles for flat feet.
They're designed by professional podiatrists using your unique foot impression and personal lifestyle information. The insoles are made of high-quality materials, have a durable polypropylene shell, high-quality top covers, and well-cushioned middle layers to guarantee comfort every time.
The benefits of cycling orthotics include durability, maximum support and comfort to the foot, limited overpronation, and easier pedaling during cycling.
» Do you need additional support while cycling? Compare the best cycling shoe insoles for arch support and plantar fasciitis
2. Upstep Flat Feet Custom Orthotics
Upstep flat feet custom orthotics are somewhat different from cycling custom orthotics as they directly address your flat feet condition. They have a reinforced heel counter and moderate arch support to maintain body alignment.
Additionally, Upstep flat feet custom orthotics are affordable, and you can pay in installments or with your FSA and HSA insurance.
» Looking for everyday flat feet orthotics? Consider these best insoles for flat feet
3. SOLE Performance Thin Insoles With Metatarsal Pad
SOLE performance thin insoles score extra points because of their metatarsal pads which help relieve pain in the balls of your feet and support the natural spacing of the metatarsal bones.
They come in multiple arch heights and help promote natural foot alignment, minimizing overpronation due to flat feet. They also have a 1.6 mm cushioning underfoot, ensuring everyday comfort during activities.
SOLE Performance insoles are not custom fitted. Instead, they're heat- and wear-moldable, so you can get a fit that's as close as possible.
4. Tread Labs Dash Insoles
Tread Labs Dash insoles are rigid insoles made from carbon fiber, making them light and super-thin. These are performance insoles meant to improve foot biomechanics and aid optimal energy returns during physical activity.
Apart from having thick arch supports, these insoles also have 5mm thick, ventilated top covers to prevent your foot from sweating too much. Dash insoles come in four different arch heights. While the low and medium arches are the most suitable for flat feet, they're less effective than custom orthotics that would fit your foot perfectly.
5. Superfeet Trailblazer Comfort Insoles
Superfeet Trailblazer Comfort insoles have a very unique shape and help to stabilize the foot on all kinds of terrain, including very rough ones. Its features include a deep heel cup to stabilize the ankle joint and two layers of heel-to-toe cushioning to reduce fatigue and provide comfort.
While Superfeet trailblazer comfort insoles are affordable, they provide a short-term solution to a long-term foot challenge. They're not as durable and may need replacement often.
6. Protalus T-100 Elite Insoles
Protalus T-100 elite insoles give the necessary arch support for all foot types. The insoles are full-length with semi-rigid orthotic arch support and a tri-planar system that keeps the ankle joint aligned and the foot stable.
They're also made with moisture-wicking fabric and microbial lining to remove any odor from your feet if you sweat a lot. However, these insoles are not custom-fitted and come in specific sizes that may warrant trimming to fit foot contours.
7. URthotics Comfort+ Insoles
Like the Upstep insoles, URthotics Comfort+ insoles are also custom fitted to the foot. They're designed not just based on the foot contour but also on any pre-existing foot conditions and potential activities. Ideally, URthotics comfort+ insoles are best for those with sensitive feet.
While these insoles can be expensive, and unfortunately there are no options to pay in installments, you can purchase the orthotics with HSA and FSA cards.
Final Verdict
In the end, your choice of an insole depends on you. However, if you want quality and want to make a long-term investment, we recommend choosing custom orthotics. These insoles are customized to your feet and needs, thereby giving you the best support. Also, if you don't want to spend time breaking in your insoles, your custom orthotics will be ready to wear when you receive them.
» Are custom orthotics beneficial for all sports? Explore the benefits of orthotics for different athletes
Orthotics5 Best Insoles to Wear While Squatting to Aid in Heel ElevationSquatting is a popular exercise for anyone looking to keep fit. It targets several muscle groups at the same time, including the quadriceps, glutes, hamstrings, and core abdominal muscles. As simple as it may seem, squats can cause injury when not performed properly.
If you're going to start a routine that includes squatting, but remain unsure about where to begin, getting the right shoes is a good start. However, beyond what a shoe can do, the right insole can improve your squats by aiding heel elevation, boosting stability, and improving your range of movement.
Below we’ve compiled a list of the best five insoles to wear while squatting to aid heel elevation.
Gym Custom Orthotics
1. Upstep
A personal, tailor-made, long-term solution for your feet
Custom made
Based on your unique foot shape to address your foot needs
Indoor workouts
Zumba, Step, Circuit, TRX, CrossFit, Weightlifting, and more
Versatile
Works with any athletic footwear
Made from durable materials
Provides comfort and support
Extended return policy
180-day money-back guarantee with free adjustments
Designed by podiatrists with years of experience, Gym Custom Orthotics are ideal for those looking to perform indoor workouts. Using durable materials that caress every inch of your feet, these custom insoles help to improve stability, reduce pain, and protect you from injuries throughout your workout—making them ideal for squatting to aid heel elevation. A moisture-absorbent top layer also helps to reduce any odor.
Upstep insoles are affordable, being eligible for both FSA and HSA, and come with a 180-day money-back guarantee, including free adjustments.
Ramble Insoles
2. Tread Labs
Full length, firm, flexible support for your feet
Extra arch support
Choose from 4 arch heights for the best fit
Replaceable top cover
Keep your insoles for the long term
Prevents odor
Made from 100% recycled antimicrobial polyester fabric
Million mile guarantee
Easily replace your insoles if they crack or lose their shape
Tread Labs Ramble Insoles are flexible yet supportive. Designed for shoes with full-length, removable inserts, these insoles keep your foot neutrally aligned and in a proper weight-bearing position, making them ideal during squatting.
Tread Labs Ramble Insoles have a 2-part system that includes an arch support and a top cover that can be replaced if it wears out. The top covers are made from polyurethane foam and 100% recycled polyester fabric, making them resilient. They're also treated for microbes to reduce foot odor.
When you first start using the Ramble Insoles, the support may feel excessive, but you’ll get used to the feeling within a week or two. A drawback of the Ramble Insoles is that they're not custom-made. Instead, they're available in four specific arch heights (low, medium, high, and extra high), possibly making their support less than ideal.
Performance Wide Medium Insoles
3. SOLE
For sustainable, shock-absorbing comfort every day
Naturally wide toebox
Provides more comfort and stability
Improves balance
Distributes weight evenly over your foot
Deep heel cup
Helps prevent lateral movement
Reasonable return policy
90 day return policy
SOLE Performance Wide Medium Insoles are affordable and made from recycled wine corks, offering you a cushioned footbed that absorbs shock, provides comfort, and protects your feet during weight-bearing.
These insoles have a deep heel cup that prevents lateral ankle bone movement during squatting and a solid arch support that keeps the heel elevated.
Unlike custom orthotics, SOLE Performance Wide Medium Insoles are not tailored to your foot size, but are heat and wear moldable, thereby possibly giving you a less-than-ideal fit. You can return them within 90 days of purchase and get a replacement if you're dissatisfied with your purchase.
M-100 Insoles
4. Protalus
Give your feet full volume, maximum support
Maximum support
Insole sides come up higher on the sides of your feet
Rebound foam
Increases your mobility
Anti-slip ridges
Insoles won't slip inside of your shoes
Reasonable return policy
90-day return guarantee
The Protalus M-100 Insoles feature a Tri-Planar Alignment System that improves body alignment and functioning. The high arch support keeps your foot arch up and reduces pressure, while the rebound foam and anti-slip ridges provide mobility and additional stability.
Protalus M-100 insoles have a semi-custom fit and come in a range of sizes to pick from. The fit may therefore not be perfect and require some trimming. However, these insoles have a 90-day guarantee to ensure your satisfaction with your purchase.
Orange Insoles
5. Superfeet
Protection for your feet from high-impact punishment
High-impact foam forefoot
Provides additional shock absorption
Heel cup and stabilizer cup
Increases structure and stability
Odor control
Organic top coat prevents odor
Durable
Guaranteed to keep shape until the first 12 months or 500 miles
Superfeet Orange Insoles are specifically designed to cater to the needs of persons involved in high-impact activities. These insoles have a deep heel cup and an additional stabilizer cup that positions and stabilizes the heel. A high-impact foam forefoot provides extra support and shock absorption, which is especially useful during squats.
Superfeet Orange Insoles are affordable and durable, guaranteed to maintain their shape, comfort, and support for the first 12 months or 500 miles (whichever comes first). Finally, the natural top coating controls bacteria and therefore odor.
However, while these insoles are available in a variety of sizes, they aren't tailored to your feet and may require trimming. You may possibly not obtain the perfect fit and support.
Choose Wisely
Elevating your heels during squats will increase the depth of your squat and help transfer force to your quadriceps. With a proper insole, you'll not only improve your squat but you’ll also keep the ankle in a neutral position, preventing injury.
Orthotics provide the necessary support for your arch, cushion the feet, and aid shock absorption. Of these, custom orthotics yield the best results. Based on your feet and your needs, custom orthotics will support your unique foot shape in a way other orthotics can't.
» Want to see more custom orthotics? Discover more of the best insoles for weightlifting
Orthotics5 Best Hiking Boot Insoles to Wear for Plantar FasciitisAs someone who enjoys hiking, you rely heavily on your hiking boots to carry you over challenging terrains. This makes proper foot support essential to avoid injury—and even more so if you have plantar fasciitis.
Wearing the correct orthotics in hiking boots, especially with plantar fasciitis, will help to optimize your gait by holding your feet aligned, stable, and in place. Insoles will also provide additional comfort, cushioning, and arch support for your feet to reduce foot fatigue and lessen the risk of developing inflammation in your plantar fasciitis while hiking.
Below we've listed the best hiking boot insoles to wear for plantar fasciitis.
» Getting calf pain from plantar fasciitis? Try these insoles
1. Upstep | Fitness Walking & Hiking Custom Orthotics
ProsCustom-madeDesigned by podiatristsDurableAddresses and manages plantar fasciitis symptomsAffordableConsShort waiting period before receiving your insoles
Upstep’s Fitness Walking & Hiking Custom Orthotics are custom-made by professional podiatrists to fit snugly in your hiking boots in an effort to reduce foot fatigue, improve foot mechanics, and provide you with optimum support as you hike.
The orthotics are durable and effectively reduce and manage plantar fasciitis symptoms, preventing it from progressively getting worse in the future. These insoles are affordable (available with FSA and HSA cards or through interest-free payments) and come with a 180-day money-back guarantee. Be sure to check out the best insoles for hiking with ample arch support.
2. Superfeet | Adapt Hike Max Insoles
ProsFlexible structureAdapts to your natural motionDurableAffordableConsNot custom-made and must be trimmedMay not fit correctly or provide sufficient support
Superfeet Adapt Hike Max Insoles are designed to support and cushion your feet through its flexible structure. These insoles adapt to the natural movement of your feet, making them suitable for hiking activities. Apart from being affordable, these insoles also feature durable construction, an energizing heel cushion, and responsive forefoot zone, making it effective for managing plantar fasciitis.
Superfeet Adapt Hike Max Insoles are bought over-the-counter and must be trimmed to fit. Therefore, they may not address your foot needs as fully as custom orthotics.
Adapt Hike Max Insoles
3. Protalus | M-100 Elite Insoles
ProsSuitable for full-volume shoesAnti-slip ridgesHeel cup corrects misalignmentOdor controlConsOne fit for all arch typesImproper fit may not provide sufficient support
Protalus M-100 Elite Insoles are affordable, over-the-counter insoles that feature a comfortable, durable, three-layered design. Suitable for full-volume shoes, the heel cup keeps your ankle in a neutral position in an effort to correct misalignment while the anti-slip ridges work to prevent the insoles from slipping or moving in your hiking boots, giving you more stable footing.
The top coat manages any moisture and bacteria, providing odor and slippage control. However, the insoles have a universal fit only for all arch types. This may not provide you with the necessary support and may aggravate your plantar fasciitis.
M-100 Elite Insoles
4. SOLE | Performance Wide Thick Insoles
ProsSuitable for shoes with wider toe-boxesSustainableComfortableAffordableConsNot custom-madeFit and support may be incorrect
SOLE Performance Wide Thick Insoles are made from recycled wine cork and feature a wider toe-box for maximum comfort. The insoles are designed to reduce strain placed on the plantar fascia by reducing foot fatigue, improving balance, and redistributing weight equally across your feet.
While these insoles are affordable and available in multiple sizes, they're not custom-made and you may not find the perfect fit or support (especially your arches).
Performance Wide Thick Insoles
5. Tread Labs | Pace Thin Insoles
ProsMedical-grade insolesExtra firm supportDeep heel cup improves stabilityConsBetter suited for low-volume shoesChoices of arch heights may not provide sufficient supportDifferent sizes may not fit perfectly
Tread Labs Pace Thin Insoles are affordable medical-grade orthotics, designed for those with plantar fasciitis, severe over pronation, and are heavy on their feet. The insoles provide extra firm support to lessen plantar fasciitis symptoms, while a deep heel cup decreases the impact of your feet with the ground and improves stability.
While these insoles are available in multiple sizes, they're better suited for low-volume shoes and not necessarily hiking boots. You also have your choice from 4 different arch heights, however, this doesn't guarantee you'll find one that fits perfect and provides the necessary support.
Pace Thin Insoles
Final Verdict
Not having insoles that fit correctly and provide adequate support in your hiking boots can increase the risk of developing plantar fasciitis and can aggravate symptoms you currently have.
Custom orthotics are the best option to manage any symptoms related to plantar fasciitis because the source of your condition is not necessarily the same as the next person. Custom insoles are made based on your foot shape, activities, and lifestyle. Therefore, it's best suited to address your specific foot needs as opposed to a universal, over-the-counter insole that provides generic support.
OrthoticsBest Morton's Neuroma Orthotics Morton's neuroma is characterized by aggravation and swelling of a nerve in your forefoot, usually due to compression of the nerve by the surrounding tissue. Morton's neuroma is benign, it is caused by agitation of the nerve in the ball of the foot, often occurring between the third and fourth toes. When the tissue of the nerve between your toes thickens, swelling occurs and places pressure on the nerve itself, this all results in pain and discomfort.
A Morton's neuroma is also called an intermetatarsal neuroma, since it is located on the foot's ball, between the bones of the metatarsals. Morton’s neuroma is often made worse with physical activity. A narrow toe box, which compresses the metatarsals and abnormal weight translation over the forefoot has been linked as a cause of this condition.
Common Treatments for Morton’s Neuroma
As with most conditions affecting the feet, conservative management treatments such as natural treatments for foot pain, yoga for heel pain, and acupressure may be considered first in an attempt to manage these conditions effectively.
Orthotics
Orthotics are a cost-effective and safe way to manage symptoms arising from Morton’s neuroma. Orthotics work to redistribute the weight throughout the foot, limiting the pressure applied to the area around the neuroma, thus reducing aggravation of pain. Orthotics have shock-absorbing qualities which will further reduce the shock placed onto the forefoot as it strikes the ground.
Change in footwear
Making a change in footwear is an effective and easy way of managing this condition. It is important to refrain from wearing shoes with a narrow toe box or high heels, as this may squeeze the metatarsals together and compress the nerve between them. Wearing shoes with a wide toe box and lower heel can reduce the compressive forces placed onto the forefoot, thus greatly improving your overall experience of symptoms. Refrain from wearing high heels if you are suffering from pain in the forefoot.
Corticosteroid injections
Corticosteroid injections can be used to manage inflammation and pain that you may be experiencing in your foot. Corticosteroids usually reduce inflammation in the body for 3-6 months. One cannot have corticosteroid injections for an extended period, as complications in the foot can occur. The complications include: swelling or pain following the injection, fat pad atrophy in the foot, skin discoloration, increased blood sugar levels, and infection. Should you suspect any of these are occurring as a result of corticosteroid injections, consult with a medical professional regarding this. Cessation of corticosteroid injections is advised after complications while continuing to make use of other conservative strategies to treat this condition.
For best results, it is best to use a combination of the three management strategies mentioned above. Surgical intervention can be considered in severe cases by a doctor should conservative management strategies not provide relief from pain or discomfort when standing or walking. Surgery involves the doctor making an incision, usually at the top of the foot, and removing the inflamed nerves altogether from the foot. This is called a neurectomy.
Types of Orthotics for Morton’s Neuroma
It is recommended to use orthotics that have a durable, yet soft and cushioned surface to support the entirety of the foot. Padding around the forefoot area specifically supports the metatarsals and spreads the toes enough to reduce the aggravation of the nerve between them. Metatarsal pads are an effective way to manage symptoms that come along with Morton’s neuroma.
If insoles are aggravating your symptoms after a certain period, they may be increasing the pressure applied to the forefoot area and pain can arise.
Best Orthotics for Treating Morton's Neuroma
Upstep has different types of orthotics for a variety of different conditions that affect the feet. Here you can find orthotics specifically for metatarsalgia, which refers to pain and inflammation in the forefoot. Orthotics have been well-documented to aid in symptom reduction in people suffering from Morton's neuroma. Metatarsal support and arch supports have benefits and have both shown good results in reducing overall symptoms experienced and improving general function.
When looking for custom insoles for your pain associated with Morton's neuroma, it is best to look for insoles that have added support for the metatarsal bones, as well as the forefoot. Once placed into the shoe and the foot placed onto the orthotic, the padding then works to spread the metatarsal bones, allowing space for the nerve to not be compressed by the surrounding structures when weight is placed onto the foot.
Can Orthotics Cure Morton's Neuroma?
For most conditions of the foot, orthotics do not cure a condition entirely but can aid tremendously in relieving symptoms of the associated condition. Morton’s neuroma orthotics can reduce symptoms of pain and inflammation in the foot greatly and is commonly used globally. If you're still not sure if you need orthotics, take a look at our post on How to Tell if You Need Orthotics.
Adjusting to the new orthotics may take some time for your foot, but after a certain period, your foot will adjust, and using custom orthotics will provide a comfortable stable platform to move and walk on. Should the symptoms of Morton’s neuroma progress and begin to limit activity, please seek medical advice regarding management of this to prevent it from getting worse in the future.
Plantar fasciitisTreatment of Plantar Fibroma: Exercises, Insoles, and MoreA plantar fibroma is a rare growth in the plantar fascia, the thick band of tissue at the base of the foot. Though benign, this growth continues to increase in size, causing pain. This can make it difficult to perform ordinary activities of daily living like standing, walking, or wearing shoes.
This article looks at the symptoms and causes of plantar fibroma and discusses the various treatment options available.
Symptoms of Plantar Fibroma
Initially, plantar fibroma is asymptomatic and barely noticeable. Over time, it becomes a noticeable and firm lump in the arch of the foot. As it grows, it begins to cause pain and pressure in the arch of the foot. Subsequently, multiple fibromas can develop.
» Can orthotics help relieve plantar fibroma symptoms? Investing in custom orthotics can provide your feet with the support they need. Peruse Upstep's wide range of orthotics to get started
Causes of Plantar Fibroma
A plantar fibroma is rare, and its cause is unknown. You are, however, at an increased risk of developing the growth due to the following reasons:
Age
People above 40 are more likely to develop a plantar fibroma.
Gender
Statistically, men are twice as likely to develop a fibroma than women.
Genetics
If someone in your family has had it, then you’re more likely to develop one.
Race
People of European descent seem to be more prone to having plantar fibroma than others. On the other hand, it is rare in people of Asian descent.
Medical conditions
Chronic liver disease, thyroid disorders, diabetes, and epilepsy have all been implicated as risk factors for plantar fibroma. Other fibroproliferative conditions like keloids and Peyronie’s disease can also increase your risk.
Medications
Beta-blockers, Anti-seizure drugs, glucosamine, chondroitin, and vitamin C supplements are also suspected to increase the risk of plantar fibroma.
Trauma
Trauma due to overuse or injury to the bottom of the foot can potentially cause a fibroma.
How these risks cause plantar fibroma remains unknown, so prevention and curing remain challenging. However, the symptoms can be alleviated using different treatment methods.
How to Treat Plantar Fibroma Symptoms
The primary symptom of a plantar fibroma is pain and discomfort. Hence, the goal of treatment is generally to relieve pain and make standing/wearing shoes more bearable. This can be achieved using any of the following:
Home Exercises
While exercises won’t dissolve the fibroma, they will strengthen the foot arch and make the foot more flexible. These exercises can be performed at home, with or without the help of a physiotherapist, and include the following:
Calf Stretch
1. Stand facing the wall with the affected foot about two steps behind
2. Place your hands on the wall at shoulder height
3. With the knee of the affected leg straight and the heel firmly on the floor, press forwards on the front leg
4. When you feel a stretch on the calf of the affected leg, hold the position for 20-30 seconds and then relax
5. Repeat 3 times daily.
Arch Stretch
1. While sitting erect in a chair, cross your affected foot over the opposite knee
2. Grab your big toe with your index finger and thumb and pull in the direction of your chin
3. When you feel a stretch in your arch, hold the position for 20-30 seconds and then relax
4. Repeat 3 sets of 10-15 repetitions daily
Physiotherapy
A Physiotherapist will manage a plantar fibroma with a combination of massage that includes passive stretching of the fascia, electrotherapy, isometric exercises of the toe extensors, shockwave therapy, and splinting.
Injections
A corticosteroid injection into the nodule will reduce pain and inflammation, making it easier to walk. However, it is worthy of note that steroid injections are a temporary measure as it only addresses the pain and does nothing to reduce the growth.
Orthotics
Orthotics are also helpful when treating a plantar fibroma. They help redistribute body weight, ease the pressure on the heel, and reduce the tension in the plantar fascia. Orthotics make standing or wearing shoes more comfortable, thereby improving the quality of life. Although there are many different types of orthotics, custom orthotics are preferable as they can more closely conform to the shape of the foot. Upstep has some of the best insoles for plantar fibroma. You can order Upstep custom orthotics online and have them delivered to your location.
» Unsure whether custom orthotics will help? Read the custom orthotics review
Surgery
Surgery is used as a last resort when conservative management fails to improve symptoms but should not be taken lightly. A surgical procedure can flatten your foot arch or increase the risk of developing hammertoes, and the fibroma may even grow back after a while.
Should You See a Doctor for a Plantar Fibroma?
In the end, a plantar fibroma affects people differently. It is important to seek appropriate care immediately if you notice any growth in the arch of your foot. Your doctor will talk to you about the best approach to manage the condition so as to maintain your quality of life.
Plantar fasciitisHow to Massage Your Plantar FibromaPlantar fibroma is a swollen bump on the arch of the foot. It is a rare condition that affects the plantar fascia and can cause significant pain and pressure on the foot when standing or wearing shoes. Learn more about plantar fibroma and how to get rid of this condition by following a practical home massage technique.
Causes of Plantar Fibroma
While the exact cause of plantar fibroma is unknown, several factors have been identified as contributory in cases where a knot in the arch of the foot has been observed. Some of the most common are listed below:
Trauma to the Plantar Fascia
Injury to the plantar fascia often through overuse or repetitive stress can cause plantar fibroma.Genetics
Plantar fibroma seems to be transmitted along familial lines so that you’re more likely to have it if someone in your family has previously had it.Medication
Beta-blockers, anti-seizure agents, excess vitamin C supplements, and glucosamine/chondroitin medications can all trigger the formation of plantar fibroma.
Symptoms of Plantar Fibroma
There are no symptoms of plantar fibroma at the early stage. However, as the knot in the arch of the foot grows, it becomes more noticeable, causing pain and discomfort in the foot. It also causes pressure, especially when standing or wearing shoes.
Massaging Plantar Fibroma
While a physiotherapist can perform a plantar fibromatosis massage to relieve tension, you may also perform a home treatment to massage out a plantar fibroma. Consider doing this on yourself only after seeking expert advice from your doctor. Ensure you use proper technique when carrying out these massages. Some of the easiest and most common ways to perform a massage for plantar fibroma are:
Golf ball massage
While seated in a chair, place a golf ball in the arch of your foot. Gently roll the ball under your foot until you identify a pressure point. Press down until the pressure releases. Remember that pressure, not discomfort, is the goal.
Petrissage massage of the foot
This is a deep pressure massage to the sole. Using your thumb, work in a criss-cross manner from the heel to the ball of your foot until you cover the entire foot.
More Ways To Alleviate Symptoms of Plantar Fibroma
Orthotics
These can be custom fitted to include an indent for the plantar fibroma. Thus, orthotics help redistribute the body weight, reduce the pressure on the heel and the tension in the plantar fascia. What's convenient is that with Upstep, you can order a custom orthotic online without ever needing to leave the comfort of your home.
» Discover the best insoles for plantar fibroma and much more
Physical Therapy
The physiotherapist uses stretching, exercises, electrotherapy, shockwave therapy, and massage to treat plantar fibroma. The goal is to break down the tense fibers, improve circulation, and aid healing.
Conclusion: Massage and Physical Therapy for Plantar Fibroma
Undoubtedly, massage and other techniques used by physiotherapists are important in the management of plantar fibroma. Not only do they help in relieving pain; they also stimulate healing and help maintain the quality of life. However, the correct technique must be used. Thus, you must ensure you use massage (or any other treatment method) under the direct supervision or instruction of a physiotherapist or medical expert.
OrthoticsBenefits of Orthotics for GolfersOrthotics have several benefits for golfers as the game of golf causes foot fatigue. The primary reason for this is that major impact points for stress during golf include the feet, knees, and lower back, meaning that they all need to function as a unit for optimum performance.
Table of Contents
The Dangers of Incorrect FootwearCan Poor Foot Posture Impact the Golf Swing?How Can Orthotics Help Golfers?Should Golfers Get Custom Insoles?
i. How to Choose the Right Golf Shoe InsertsIs It Worth Getting Orthotics for Golf?
The Dangers of Incorrect Footwear
Golf shoes with proper insoles do not cause foot pain if designed to your specifications. Thus, where there are preexisting conditions, you can purchase orthopedic golf shoes under the advice of a podiatrist. The podiatrist can help you find the best golf shoes for flat feet and other conditions.
However, wearing incorrect shoes while performing any kind of physical activity, including golfing, can potentially hurt your feet.
Wearing the incorrect footwear during golf can cause:
BlistersFoot injuriesExcessive strain on the feet and legsFatigueNeuromas (benign growth of nerve tissue between the toes that can cause pain, burning, and numbness throughout the foot)Sore feetAnkle pain
Can Poor Foot Posture Impact the Golf Swing?
Greatly! Good golf shoes alone aren't enough to deal with the challenges that golfing poses to the body. Posture is another aspect that must be paid attention to. Generally, poor posture will affect your golfing. More specifically, poor foot posture can affect your swing during a golf game.
For example, in the case of flat feet, there is usually an uneven distribution of body weight. This places more stress on the ankles, knees, hips, and lower back. It will often take an insole to correct this poor foot posture.
How Custom Orthotics Can Help Golfers
Beyond the limits of golf shoes and good foot posture, orthotics are custom-made to meet the demand of a specific activity and fit the need of an individual's body and foot shape, thereby preventing several different conditions. There are numerous ways that orthotics can benefit golfers, such as:
Reduced foot fatigue
The most important benefit of golf orthotics is the reduction in fatigue. They do this by properly and comfortably anchoring the foot.
Improved overall gait
Several studies show that wearing golf shoe insoles does improve gait in golfers as the orthotic is designed to compensate for specific muscle deficiencies.
Reduced foot and ankle pain
Golfers using custom orthotics can experience a reduction in general foot and ankle pain as the excess load is taken off of weaker areas.
Reduced overuse injuries
Golfers often suffer from overuse injuries like hallux limitus, inflammation of the joint connecting the big toe to the foot and causing stiffness and soreness. Using custom orthotics can significantly reduce the risk of this and other conditions.
» Improve your golf game by purchasing the best insoles for golf
Should Golfers Get Custom Insoles?
The primary purposes of golf shoe insoles are to:
Improve your balance by distributing and transmitting your weight appropriately.Increase your stability, allowing you to enjoy long drives.Make your feet more comfortable while golfing.Limit pronation, reducing your need to expend energy to stand well.
Going by the characteristics discussed above, it is clear that over-the-counter insoles cannot serve a golfer nearly as well as custom-made orthotics. They are often made of lesser quality materials that do not provide as much firmness, stability, or support and are too generic to match the unique shape of your feet. As such, they may do more harm than good due to not considering the intricacies of varying foot shapes.
How to Choose the Right Golf Shoe Inserts
Golf shoe insoles vary from one to the other, and so you must ensure that you pick the right one. The best insoles for golf shoes will be:
Firm
It is imperative that you use insoles that are firm enough to provide stability. While other materials like memory foam might feel good, they can actually cause more harm than good.
Made of good materials
Poorer quality materials will either wear out quicker and become unusable or be heavier than they should and contribute to fatigue.
Customized to your feet
It is essential that your insoles match the unique shape of your feet. Failing this, you run the risk of damaging your ankles by your feet shifting in your shoes or forcing your feet to operate in awkward and uncomfortable ways.
Upstep's orthotics are some of the best orthotics for golfers available online. This is because they are individually designed for each foot to stabilize your swing and soften side-specific pressures. Our golf orthotics are also specialized for left and right-handed golfers, as golf places unique stresses on each foot.
Upstep's arch supports for golf are made of EVA materials that help in preventing pain, improving posture, and giving the player the energy boost needed. They reduce fatigue and discomfort caused by standing or walking for a prolonged period and provide midfoot support to help hit the ball farther than ever before.
We have the perfect blend of support and cushioning in one orthotic design.
Is It Worth Getting Orthotics for Golf?
Golf orthotic insoles are surely worth it due to their design of anchoring the foot. Anchoring prevents the foot from moving inside the shoes, which permits the golfer to increase the power and distance in their swing, thus preventing any related injuries.
They are known to reduce the chances of foot pain and discomfort, making a golfer's game time comfortable and enjoyable without deviating their attention and focus from the game.
OrthoticsDo Orthotic Insoles Work for Heel Pain?Heel pain is the common complaint of individuals affected by most foot conditions. There are various causes of heel pain, such as:
Calcaneum heel spursPlantar fasciitisOveruse injuriesAchilles tendonitisSprains and strainsFracturesBursitisArthritisAnkylosis spondylitis.Altered foot biomechanics from occupation or incorrect footwear use
It is important to get yourself diagnosed by a healthcare practitioner like your physical therapist to know the exact cause of the heel pain and accordingly seek the right treatment.
Can Heel Pain Be Prevented?
Prevention is always better than cure, and heel pain can be prevented by taking the necessary care.
Firstly, it‘s important to have a good lifestyle and include a good amount of physical activity in your routine as a preventative measure from heel pain or any other impairments. It is essential to have a good balance between activity and rest. Making sure none of your daily life routines are overdone.
Simple physical activity, such as walking, can help prevent heel pain and maintain the current health of your feet. Although, it is important that while walking, you use the correct footwear as poorly designed footwear can lead to imbalances in your foot biomechanics and arch support, doing more harm than if you were barefoot.
Can Heel Pain Be Treated?
Heel pain can be very well treated conservatively post consultation with your healthcare practitioner.
I wouldn’t suggest going directly for home remedies without knowing the exact cause of your heel pain. That being said, you can perform some home remedies immediately after the pain begins and once you know the reason for it. Some of the easiest home remedies include:
Resting your feet.Avoiding any activities that aggravate your pain.Use of ice.Wearing the correct footwear.
Heel pain decreases and completely heals depending upon the cause. In the case of plantar fasciitis, the most common cause of heel pain, it takes about 6 to 18 months. Other conditions, such as a strain, take a few days to a few weeks to heal.
It is essential to see your doctor if your pain doesn’t subside after carrying out the home remedies or suffering from excruciating pain; inability to move, stand, and walk; swelling of the ankle; redness; and warmth at the ankle and heel.
What Are the Best Insoles for Heel Pain?
Arch support is often needed in cases of heel pain as altered foot biomechanics and increased, or decreased, arch of the foot are among the most common contributing factors causing discomfort.
There are different types of insoles available in the market. As for custom orthotics vs. insoles, it is important to get one custom-made to cater to your individual need and foot posture, instead of going for the over-the-counter insoles that are generic and, in most cases, do not help as much as they promise.
There are gel-based and memory foam insoles available. Both have their pros and cons; however, both are good at catering to different needs. Memory foam insoles are light insoles generally used for daily activities like walking, whereas gel-based insoles are used for shock absorption during high-intensity activities such as various sports.
» Ready to reduce discomfort? Check out the best insoles for heel pain
Are Custom Orthotics Worth It for Heel Pain?
Custom orthotics for heel pain relief can aid in the recovery process from the majority of foot conditions along with your physical therapy treatments since the biomechanics of feet are interdependent with most foot conditions and pain. Hence, custom orthotics will help improve the ideal foot mechanics and give your body a chance to heal itself.