Archive for the ‘insoles’ category

How to treat Plantar Fasciitis from Flat Feet

March 13th, 2019
insoles for flat feet

Are you experiencing persistent sharp stabbing or burning arch foot pain? Does it feel like someone is sticking a knife into the bottom of your aching foot? If this sounds painfully familiar then you probably have plantar fasciitis. Plantar fasciitis is the most common cause of pain in the heel and arch of the foot. It occurs when the large plantar fascia ligament on the bottom of the foot develops a tear which leads to local inflammation and arch foot pain. Because the plantar fascia ligament attaches to the heel on the bottom of the foot, plantar fasciitis also causes significant heel pain. If you spend a great deal of time on your feet it can be very difficult for the torn plantar fascia to properly heal.

How does this condition develop in the first place? The primary reason people develop plantar fasciitis is from excessive physical activity and exercise. Running, jumping or any activity that places repetitive stress on the plantar fascia can bring on arch foot pain. As a result, competitive athletes as well as couch potatoes are susceptible to this problem. Other contributing factors include wearing shoes with inadequate support or cushioning, being overweight, and having structural or mechanical foot problems such as flat feet or high arches.

In many cases the arch foot pain of plantar fasciitis can be successfully managed conservatively at home. For treatment to be successful it has to be carried out diligently on a daily basis or the arch foot pain will worsen and may be more difficult to treat in the future. The best way to begin treating plantar fasciitis is to start a stretching and strengthening program. To do this, stretch the bottom of your foot and your Achilles tendon for at least fifteen minutes twice a day. You can find many of these exercises outlined online. After completing your stretching routine, ice the bottom of your feet for as long as you can tolerate the cold. This will help reduce the inflammation of plantar fasciitis which, in turn, reduces arch foot pain.

For more pain relief, you can add an over-the-counter anti-inflammatory agent available from your local drugstore. Naproxen or ibuprofen products work equally well, as long as they’re taken correctly. To minimize stomach irritation, take them with food. If you have a history of an ulcer or a gastrointestinal bleed, consult your doctor first.

You may also want to purchase an orthotic arch support for your shoes. Samurai Insoles is an extremely reputable brand of insoles for plantar fasciitis but other choices are available. Samurai Insoles were invented by a a podiatrist for flat feet. His name is Dr. Thomas Lembo. He states the orthotics should provide arch support if you have lower arches or very flat feet which have helped to reduce the arch foot pain with his Manahawkin podiatry patients. Avoid walking barefoot on hard surfaces. For evening, consider buying a nocturnal foot splint from a durable medical equipment store or podiatrist office. This type of splint is designed to slip onto the foot with the arch foot pain. It places the foot in a slightly dorsiflexed position reducing the pressure and tension placed on the plantar fascia ligament. This should lessen some of the discomfort and allow the torn ligament to begin healing.

If you faithfully complete these steps on a daily basis for two to three weeks the arch foot pain of plantar fasciitis should improve. If you notice some improvement, continue these simple and inexpensive steps. Unfortunately if you notice no improvement then it’s time to see your doctor or even a podiatrist for a more thorough investigation.

Selecting the right shoes for walking

September 29th, 2015



All shoes are not created equally. If wearing the wrong type of shoe, you run the risks of having foot problems and even injury. There are shoes most ideal for certain surfaces as well as for low impact exercises. If you are an avid walker, it is important for you to find the right shoe for the job. Here is how to select the right walking shoes.

Know the arch of the shoe

Examine the arch. The arch of the shoe can be measured using a variety of methods. Step on a paper bag and see how much your foot protrudes. Depending on whether or not half or the entire arch is seen, your shoe should be selected accordingly. A wider arch means that more support is required. A higher arch requires a softer midsole. A person with a normal arch may not require as much support.  I’ve been pretty obsessed lately with outside of the foot pain after my latest sports injury.  Foot doctors claim insoles in your shoes can help this type of pain.

Flexibility and the walking shoe

Consider the flexibility of your shoes. The perfect shoe promotes flexibility. Consider where the shoe is most flexible. Softer components in the shoe promote flexibility. The shoe should have the ability to flex in an upward direction while the heel should have substantial support. There should be little give in the twisting motion in the front portion of the shoe. The foot should have no problem flexing as your foot moves from heel to toe during a step taken.

Heel support in walking shoes

Make sure that you have the right level of support in the heel. Walkers require more support in their heel region because their stride puts most of the impact in the rear of the foot. A good walking shoe should have greater support in the heel area. The heel area should be relatively flat in a good walking shoe. The heel should never be flared because it doesn’t provide adequate support for the heel.

Walking form and the shoe

Pay attention to your walking form. Some runners may be prone to what’s called overpronation. This may require that a person begin wearing shoes especially design to restrict motion on impact with each step taken. Overpronation is common among overweight runners. Shoes especially designed for walkers with this problem need support to prevent the foot from striking the ground incorrectly.

Find the correct shoe size

Know the size of your foot. Any type of shoe used in exercising should be slightly larger than the person’s regular shoe size. Experts recommend that the shoe size be one-half size larger than the nature shoe size to give the person room. There should be ample wiggle room for the toes in the shoe area.

When trying on walking shoes, it’s best to wear socks to evaluate the amount of space in the shoe.  Here’s a great video about how to buy socks.  Finding the right shoe may take testing out a few shoes. In some cases, one may have to go to a specialty store especially designed for people with foot problems and needs. Finding the right shoe makes it easier to maintain an exercise routine without sustaining an injury.