Why Do We Need Orthotic Insoles?
An estimated 70 percent of the population of the world deal with an ailment called over-pronation, something that can be the culprit for painful conditions over the years. Some patients overpronate more than others. The reason why so many of us have flat feet can be attributed to the flat and hard surfaces we run around on every day. Additionally, age, weak ankle muscles and body weight play a role. For this reason, overpronation is much more widespread in folks in their 50’s and above, and also in those that are overweight.
For lots of people, over-pronation doesn't create a real problem, specifically for younger people. Nonetheless, improper foot function caused by over-pronation can result in a number of problems like plantar fasciitis, heel pain, heel spurs, metatarsalgia - even knee pain and low back pain!
Orthotics fix the problem of over-pronation and can help diminish or eliminate many common aches and pains caused by flat feet and other ailments of the foot. Orthotic insoles are not expensive, costing between $30 and $40 per pair. Purchasing a pair of arch support inserts can be an important investment in your health, because they can also prevent many future biomechanical ailments.
What Are Orthotic Insoles?
Orthotic insoles are devices that are placed inside the shoes in order to restore our corect foot function. Many common ailments such as heel pain, knee pain and low back pain are produced by poor foot biomechanics. Biomechanics is the science of movement and analyzes the motion of our bodies while running, walking, and participating in sports. The most usual form of irregular foot biomechanics is overpronation. It consists in the arches being dropped and inward rolling of the feet and ankles. Approximately 70 percent of people suffers from overpronation to varying extents. Orthotic insoles improve overpronation and re-align the foot and ankle bones to their proper position, reinstating natural foot function. Simultaneously, this will help relieve issues not merely in the feet, but also in other parts of the body, particularly the lower body such as the knees, hips and lower back.
Orthotic Insoles: The Difference With Regular Insoles
There is a great difference between ordinary insoles and orthotic inserts. Regular insoles are only designed to offer a cushioning effect and shock absorption. They may be comfortable at to start, however they do not address any biomechanical issues i.e. they do not relieve overpronation. On the other hand, arch support inserts are practical devices, designed to correct and regulate our foot function. Some insoles also contain an arch support, but often the support is too weak to have any effect, especially if the insoles are made of spongy materials.
So how do arch support inserts precisely work? First of all, arch support inserts do a great deal more than giving support to the arches. Orthotic insoles bring back the correct position of the feet and ankles and restore correct foot function. Also, arch support inserts cause a more even weight distribution, taking pressure off painful locations such as the ball of the feet, heels, corns and bunions, etc. Additionally, they provide some degree of shock absorption, but this not their main purpose. The main intention of arch support inserts is to correct foot function. In many cases, this will diminish pain in the feet and put a stop to future problems and injuries.
Thursday, May 21, 2009
Wednesday, May 20, 2009
Your Achilles Heel Pain Can Get Better with Plantar Fasciitis Exercises and Orthotics
Physiotherapists and podiatrists suggest the plantar fasciitis exercises explained below in addition to using orthotic shoe insoles to relieve Achilles heel pain resulting from plantar fasciitis due to excess pronation. You must be aware that these exercises for plantar fasciitis should not cause pain, but rather a stretching sensation. Try to do each exercise 2 or 3 times during the day; you do not have to do them all at once.
Exercises to do before rising from bed to help relieve heel pain:
Plantar Fasciitis can cause many people to feel terrible heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from tightening of the plantar fascia that takes place as you snooze. Massaging and stretching the plantar fascia prior to getting up will help diminish heel pain.
An effective exercise you can do prior to rising up is to stretch your foot by moving it up and down ten times. Another exercise you could perform while seated is to utilize your foot’s arch to roll a rolling pin or tennis ball. Once you have the ability, progress to completing this exercise at the same time you are standing up. When you are done with these exercises, put your shoes on with orthotic shoe inserts inside them, or wear sandals with proper arch support. Don’t start the day walking without shoes on hard floors or tiles, or it can be guaranteed that your heel pain will come back.
Plantar Fasciitis exercises to do during the day:
Calf stretch: While standing, face the wall and place your hands on the wall at the level of your eyes. Position the leg you wish to stretch approximately a step behind your other leg. Placing your rear heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times.
Achilles Stretch: Stand on a step or stair. Little by little extend your heels down over the end of the step while relaxing your calf muscles. Hold the stretch for approximately 15 to 20 seconds, you will need to now tighten your calf muscle to lift your heels to return to the initial position. Repeat 4 times.
Hamstring Stretch: Extend one leg in front of you while you flex your foot. Bend your other knee and lean back slightly. Try to keep your pelvis angled forward. Your upper body should remain upright as you continue the stretch for 10-20 seconds, then swap sides. You should feel the tension up the back of your extended leg, all the way up your calf and thigh.
Marble Lifts: Position marbles on the floor next to a cup. With your toes, try to lift the marbles up from the floor and put them in the cup. Repeat exercise fifteen times.
Towel stretch: Grip a rolled-up towel at both ends, as you hold it under the ball of your foot. Smoothly, pull the towel toward you as you keep your knee straight. Maintain this position for 15 to 20 seconds. Repeat 4 times.
By practicing these exercises daily, you will probably relieve that Achilles heel pain.
Exercises to do before rising from bed to help relieve heel pain:
Plantar Fasciitis can cause many people to feel terrible heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from tightening of the plantar fascia that takes place as you snooze. Massaging and stretching the plantar fascia prior to getting up will help diminish heel pain.
An effective exercise you can do prior to rising up is to stretch your foot by moving it up and down ten times. Another exercise you could perform while seated is to utilize your foot’s arch to roll a rolling pin or tennis ball. Once you have the ability, progress to completing this exercise at the same time you are standing up. When you are done with these exercises, put your shoes on with orthotic shoe inserts inside them, or wear sandals with proper arch support. Don’t start the day walking without shoes on hard floors or tiles, or it can be guaranteed that your heel pain will come back.
Plantar Fasciitis exercises to do during the day:
Calf stretch: While standing, face the wall and place your hands on the wall at the level of your eyes. Position the leg you wish to stretch approximately a step behind your other leg. Placing your rear heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times.
Achilles Stretch: Stand on a step or stair. Little by little extend your heels down over the end of the step while relaxing your calf muscles. Hold the stretch for approximately 15 to 20 seconds, you will need to now tighten your calf muscle to lift your heels to return to the initial position. Repeat 4 times.
Hamstring Stretch: Extend one leg in front of you while you flex your foot. Bend your other knee and lean back slightly. Try to keep your pelvis angled forward. Your upper body should remain upright as you continue the stretch for 10-20 seconds, then swap sides. You should feel the tension up the back of your extended leg, all the way up your calf and thigh.
Marble Lifts: Position marbles on the floor next to a cup. With your toes, try to lift the marbles up from the floor and put them in the cup. Repeat exercise fifteen times.
Towel stretch: Grip a rolled-up towel at both ends, as you hold it under the ball of your foot. Smoothly, pull the towel toward you as you keep your knee straight. Maintain this position for 15 to 20 seconds. Repeat 4 times.
By practicing these exercises daily, you will probably relieve that Achilles heel pain.
Sunday, May 10, 2009
Why There are Different Types of Arch Support Inserts for Excess Pronation
There are three different kinds of arch support insoles to consider when you are looking to make an important decision for your feet’s health. Each of these has varying characteristics, and are used depending on your particular situation.:
1) Customized (rigid) insoles: These orthotic inserts are for patients with severe biomechanical disorders which are more severe than the general degree of excess pronation that most of us deal with. Custom-made, rigid arch support insoles are only available from a foot specialist (podiatrist). For instance, a minority of people deal with ‘supination’, which is the opposite to pronation. Their feet roll outwards or 'supinate', and the arch stays high and rigid when contacting the ground. This condition is known as a high-arched foot or cavus foot, and only affects 5% of the population. Supinators will need a custom-made orthotic that deals with this type of issue. Also, individuals with very large bunions, foot ulcers, foot deformities or totally flat feet must see a foot specialist. After preliminary diagnosis of flat feet, or any of the before mentioned conditions, the podiatrist will select the proper custom-made prescription orthotic. Subsequently, a negative-impression plaster cast of the patient's foot is prepared, and this cast is then delivered to an a specialized orthotic manufacturing lab. Using this cast, a positive cast is made by transferring plaster into the negative mold. The end product is an exact copy of the bottom of the foot. From this sample, the orthotic technician (orthotist) will make a custom orthotic, making the required adjustments, as instructed by the podiatrist. The end product is a rigid (or semi-rigid) orthotic device. Even though these devices are biomechanically correct, many patients find it extremely difficult adapting to them.
2) Heat-moldable insoles: Heat-moldable insoles are a more economical option to the costly custom insoles, which often cost several hundreds of dollars per pair. They are a standard, off-the-shelf, flexible apparatus made of medium-firm density E.V.A. material. The apparatus then can be heated up to slightly change its contour. Sometimes wedges are added for a more customized feel. Heat-moldable insoles cost around $100 to $140 and are a lot easier to get used to than custom rigid orthotics.
3) Off-the-shelf Orthotic Shoe Inserts: Off-the-shelf insoles are a soft-medium density insole, available from , online from specialist e-commerce sites, and also from some physiotherapists and chiropractors. Patients will get used to these orthotics almost immediately, and the cost varies from $30 to $50 per pair. Research shows that for 80% of individuals suffering from over pronation, an off-the-shelf arch support will provide enough relief of wear, these types of insoles will adjust to the patient’s foot shape, due to their body weight and body heat. The majority of pre-made arch support insoles are made of EVA, a supple but firm material that supports the foot without harming the arches. Children and the elderly will mainly benefit from a softer type of insole, since they aren’t tolerant of anything rigid beneath their feet.
It is always a intelligent choice to ask for the guidance of a physician prior to making this type of purchase. You must make sure you are making the right decision for your particular ailment.
1) Customized (rigid) insoles: These orthotic inserts are for patients with severe biomechanical disorders which are more severe than the general degree of excess pronation that most of us deal with. Custom-made, rigid arch support insoles are only available from a foot specialist (podiatrist). For instance, a minority of people deal with ‘supination’, which is the opposite to pronation. Their feet roll outwards or 'supinate', and the arch stays high and rigid when contacting the ground. This condition is known as a high-arched foot or cavus foot, and only affects 5% of the population. Supinators will need a custom-made orthotic that deals with this type of issue. Also, individuals with very large bunions, foot ulcers, foot deformities or totally flat feet must see a foot specialist. After preliminary diagnosis of flat feet, or any of the before mentioned conditions, the podiatrist will select the proper custom-made prescription orthotic. Subsequently, a negative-impression plaster cast of the patient's foot is prepared, and this cast is then delivered to an a specialized orthotic manufacturing lab. Using this cast, a positive cast is made by transferring plaster into the negative mold. The end product is an exact copy of the bottom of the foot. From this sample, the orthotic technician (orthotist) will make a custom orthotic, making the required adjustments, as instructed by the podiatrist. The end product is a rigid (or semi-rigid) orthotic device. Even though these devices are biomechanically correct, many patients find it extremely difficult adapting to them.
2) Heat-moldable insoles: Heat-moldable insoles are a more economical option to the costly custom insoles, which often cost several hundreds of dollars per pair. They are a standard, off-the-shelf, flexible apparatus made of medium-firm density E.V.A. material. The apparatus then can be heated up to slightly change its contour. Sometimes wedges are added for a more customized feel. Heat-moldable insoles cost around $100 to $140 and are a lot easier to get used to than custom rigid orthotics.
3) Off-the-shelf Orthotic Shoe Inserts: Off-the-shelf insoles are a soft-medium density insole, available from , online from specialist e-commerce sites, and also from some physiotherapists and chiropractors. Patients will get used to these orthotics almost immediately, and the cost varies from $30 to $50 per pair. Research shows that for 80% of individuals suffering from over pronation, an off-the-shelf arch support will provide enough relief of wear, these types of insoles will adjust to the patient’s foot shape, due to their body weight and body heat. The majority of pre-made arch support insoles are made of EVA, a supple but firm material that supports the foot without harming the arches. Children and the elderly will mainly benefit from a softer type of insole, since they aren’t tolerant of anything rigid beneath their feet.
It is always a intelligent choice to ask for the guidance of a physician prior to making this type of purchase. You must make sure you are making the right decision for your particular ailment.
Subscribe to:
Posts (Atom)