Orthotics: How They Can Help Plantar Fasciitis Due to Flat Feet

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.

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.

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.

Exercises For Plantar Fascitis and Orthotic Inserts: A Good Formula to Relieve Heel Pain

It is not uncommon for many people nowadays to be afflicted by heel pain that is so painful that it may hinder enjoying simple things in life. One of the most common foot ailments is heel pain. The soreness can start off as an irritating pain that you feel sometimes, and escalate into a sharp pain that is felt every day. Sometimes, a hurting heel can go away on its own, but, if left untreated, heel pain can get very painful.

Heel pain is usually felt in two main sections of the heel, under the heel and in the back of the heel. In most cases, when people suffer from pain in the back of the heel it is related to excessive use or inflammation of the Achilles tendon. When people suffer from heel pain, it can be caused by a person stepping on a large stone or rock which bruises the heel, or the plantar fascia can be inflamed. A heel that is bruised from a sharp object will heal on its own over time. Nonetheless, if the heel pain is because of inflammation of the plantar fascia, there are a few things that need to be done to help including plantar fasciitis exercises and orthotics.

The heel is connected to the toes by soft tissue called the plantar fascia. Under regular conditions, the plantar fascia is a flexible and strong component of the foot that allows the foot to support our weight and keeps us balanced. If the foot is experiencing abnormal stress, such as excessive body weight, repetitive movements from sports, age or compromised foot function, it can make small tears in the plantar fascia. These minuscule tears usually develop near the heel bone (calcaneus), where they become swollen and cause pain. If this tissue is repeatedly stretched it can cause the creation of heel spurs. Heel spurs are bonelike growths on the heel that can cause a lot of pain.

If you are experiencing heel pain, a simple strategy to help alleviate the stress on the bottom of the foot is to wear orthotics and perform exercises for plantar fascitis, that will strengthen the plantar fascia as well. One of the recommended plantar fasciitis exercises is to stretch the foot before getting out of bed. The Plantar Fascia will tighten during sleep, which causes the strong pain that people feel when they get out of bed. By stretching the bottom of the foot before putting pressure on it, you can help reduce the pain that you experience with your first morning steps. Another useful exercise for stretching out the plantar fascia is to place a tennis ball or rolling pin beneath your foot and use your arch to roll it. As this becomes less and less painful you can try doing the exercise standing.

The next helpful thing to do is immediately put on a comfortable pair of shoes and orthotic inserts. This will help to cushion and support the foot arch and help to keep it from more harm. If you make use of the proper plantar fasciitis exercises and orthotics, you will see a great improvement in your heel pain. Make sure to pay attention to your body and if you are experiencing foot pain, see a doctor as soon as possible. This will ensure that your pain does not develop into a more serious issue.

Metatarsalgia: How to Ease the Discomfort

Foot pain and high heels is a very common question among women who wear them, so it needs to be addressed. In spite of this, many women continue to wear these shoes that cause them so much pain just because of aesthetics. The primary reason why wearing high heels can cause sharp foot pain is that human feet were not designed for high heels. From a shoe designer’s point of view, high heels were not designed with comfort and pain-free walking in mind either. Walking and running with ease is the main purpose of our feet. Nevertheless , wearing high heels can damage the bones and soft tissue of the foot, which can not only cause improper foot function, but also cause severe pain.

Women experience pain when they wear high heels because their feet slide forward into the shoes, inevitably forcing their bodies to redistribute their weight while creating unnatural pressure points and disrupting the natural alignment of our body. There are multiple benefits from using high heel orthotics. Orthotic shoe inserts help by supporting the foot and keeping it from sliding down.

High heels can be the culprit in a number of foot ailments. Some of the most common conditions include metatarsalgia, bunions, callous and corns, Achilles Tendonitis, hammertoe, among others.

Metatarsal pain, one of the results of wearing high heels all the time, takes place when the metatarsals drop and the ligaments weaken. This ailment causes acute pain below the toes, known as the metatarsal area. To help alleviate the pain caused by high heels, you can try wearing high heel orthotics.
Common symptoms of metatarsal foot pain are usually a burning and tingling feeling around the ball of the foot. There is often also an excessive accumulation of calluses in the same region.

Tips to Avoid Foot Pain After Wearing High-Heeled Shoes

• Stick to a consistent heel height. Wearing shoes of several different heel heights can produce swelling of the Achilles tendon.
• Buy shoes that are wide enough to comfortably fit your toes.
• Make sure to stretch before walking or strenuous exercise.
• Refrain from wearing high heels every day.
• Buy leather shoes instead of synthetics.
• Foot massages can help keep your feet feeling their best.
• Don’t buy pointed and exceedingly high heeled shoes}.
• Ensure that your feet and toenails are clean all the time.
• Buying shoes in the afternoon or at night allows a better fit.
• Wear orthotic inserts to correct foot mechanics and walk more comfortably.
• Have comfortable shoes available to you at all times.
• Opt for high heels that have chunkier heels than stilettos.
• See a podiatrist if you feel constant pain in any part of your feet.

It is important to remember that healthy feet are much more important than style and fashion for our long-term health and well-being.

Orthotic Arch Supports: Treatment for Plantar Fascitis Pain and Heel Pain In Runners

Foot arch pain in runners can become an excruciating experience. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. Understanding the different types of sports injuries is the key to effective treatment of foot arch pain in athletes.

Plantar Fascia Pain Explained

When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes plantar fasciitis. It attaches the ball of the foot to the heel. This band of tissue supports your full body weight when the feet are on the ground. Inflammation occurs when this tissue is stretched too far and tears. A sudden movement or the effects of long-term stress can cause this condition.

Heel Pain In Athletes May Often be Caused by Plantar Fascia Pain

There are a number of reasons why plantar fasciitis causes foot arch pain in athletes. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, and those with flat feet can be at a higher risk. Combining shoes that lack proper arch support and running routines that are too extensive puts repetitive stress on the plantar fascia, particularly where it connects to the heel. Severe pain is caused as a result of the inflammation of the torn fibers.

The most common causes of Plantar Fasciitis include:

• excessive pronation of the feet
• weight gain
• sudden increase in physical activity such as playing sports or running
• shoes that do not fit properly and deficient arch support

Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. Due to the fact that the fascia constricts when you sleep, you will typically feel the most pain in the mornings. When you get up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone. Symptoms of foot arch pain in athletes vary from mild to severe. The pain may linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Frequently, the pain goes away for several weeks, only to re-emerge full-blown after a single workout or change in activity.
The pain may even temporarily fade as you walk. Runners often develop Plantar Fasciitis, and along with the triggers discussed above, may occur by sudden increase in your training schedule, or by switching running surfaces. This is evident, especially when going from a soft surface to a harder one.

Ways to Prevent Plantar Fascia Pain

While plantar fascia pain can be treated, it does not heal quickly. foot arch pain in athletes can be avoided in a number of ways. Most sports physiotherapists recommend the following approach to prevent Plantar Fasciitis:


Stretch - before, during, and after intenseactivity. Tight hamstring and/or calf muscles (in back of thigh) limit range of motion and put extra strain on the plantar fascia. Preventing strain by warming up the muscles and joints can prove to be helpful. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

Adequate Footwear and Orthotic Arch Supports – Ensure that you have good footwear. An effective way to improve foot biomechanics is to wear orthotic shoe inserts inside the shoes. Try not to walk barefoot, even when at home. Make sure your shoes provide support, and get used to running on a soft surface.

Change Your Activity – Consider swimming or cycling, as they may be a better exercise option for you. When you begin running, start at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.

Ice – Decrease inflammation and pain by applying ice to your heel. Set your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for five to ten minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour.

If the problem persists, talk to a podiatrist or physiotherapist.

Mortons Neuroma and Ball Of Foot Pain: Causes and Relief Using Orthotic Shoe Inserts

Common Symptoms of Mortons Neuroma

A neuroma is identified by a non-cancerous lump of nerve tissue that is capable of growing in any part of the body. Mortons Neuroma occurs when there is compression to the nerve found between the third and fourth metatarsal bones in the foot, causing thickening of this nerve tissue. As the nerve is compressed, symptoms such as tingling and numbness of the toes start to occur. These symptoms are more noticeable when there is weight placed on the front of the foot, which causes a great deal of pain.

What Causes Mortons Neuroma?

Causes of Mortons Neuroma are not unequivocally clear, but anything that places abnormal pressure on this nerve can cause this tissue to thicken. Mortons Neuroma can be caused by wearing high heeled shoes that constrict the toes. Also, being flat-footed can cause the metatarsals to drop, which causes pressure on this nerve. Thickening of this tissue can also be caused by irritation to the nerve or injury.

A Common Cause of Metatarsalgia

Metatarsal pain is another foot condition that presents itself as pain in the this area. This ailment often happens to women who wear high heels, or people who wear shoes with no cushion or arch support. The bones in the foot can drop when the structure of the foot is weakend. When we wear shoes that do not provide enough support and cushioning we place excessive pressure on the ball of the foot and we experience pain. Also, people that suffer from excessive pronation can experience metatarsal pain in the ball of their feet. Over-pronation is a condition in which the ankles tend to roll inward and can lead to arch pain.

Diagnosis and Treatment for Mortons Neuroma

To properly treat this condition, one must get a proper diagnosis. A podiatrist usually examines the foot by pushing on the area of pain, squeezing the toes and pushing into the gap between the third and fourth toes. In some cases, he or she may be able to feel the neuroma. Doctors can also try to elicit Mulder’s sign, a clicking noise, by pushing on the area of pain. If the doctor is not able to feel a neuroma, he or she can employ other tools such as an x-ray to discount the possibility of any broken bones. Magnetic Resonance Imaging (MRI) allows physicians to clearly see a neuroma.

Treatments for Morton’s Neuroma can consist of several options, from resting the foot to surgery. In many cases the doctor will try the most conservative treatments first. Conservative treatments include resting the feet, wearing more comfortable shoes and trying orthotics to improve arch support. Orthotic arch supports also assist in distributing your weight more evenly over the entire foot, lessening the pressure on the ball of the foot. In many cases you will see an improvement by using a combination of these conservative treatments. In severe cases, where these options are not helpful, your doctor may prescribe injections to attempt to decrease the size of the neuroma. In extreme situations, surgery may be the only realistic approach.

Our foot care is an extremely important factor in our overall health and well-being. If you are suffering from intense pain in your feet, it is best to have a doctor examine your feet as soon as possible in order to determine the cause.