Foot or foot-related pain – such as hip, knee, and back pain – is no fun. If you suffer from any of these problems, therapeutic shoe inserts called orthotics may be just the thing to put the spring back in your step.
Several studies concluded that in many cases, such foot or foot-related pain is a symptom of a structural problem (bones or ligaments), rheumatoid arthritis, diabetes, a bone cyst, or tarsal tunnel syndrome (the foot version of carpal tunnel syndrome). Orthotic devices cannot address the root of these disorders.
According to podiatrists, what orthotics does best is ease the discomfort of some common complaints, especially heel pain associated with tiny tears in the plantar fascia – the connective tissue in the sole of the foot and sides of the heel – and age-related diminishment of the heel pad, which acts as a natural shock absorber for the foot. (Overweight people, athletes, runners, brisk walkers, and anyone with flat or highly arched feet are especially vulnerable.) An orthotic device works by stabilizing the foot, controlling abnormal movements, and adding arch support to help keep the plantar fascia from being stretched or pulled, and thus becoming irritated or inflamed.
During an orthotic fitting, the practitioner takes a plaster cast of the foot in a relaxed position, then factors in abnormalities, such as uneven leg length, as well as exercise and physical-activity patterns. When the orthotic is intended mainly to stabilize the foot, it will be made of flexible plastic, with cushioning material made of thin, dense foam. Some rigid orthotics are nearly paper-thin; other devices are bulkier. Most orthotics fit inside ordinary shoes.
Some doctors and physical therapists start patients off with inexpensive over-the-counter products to find out whether a shoe insert will help at all. It’s probably worth a try: In a University of Southern California study, 80 percent of participants who bought over-the-counter inserts reported relief from heel pain – 12 percent more than those who had custom-made orthotics.
Keep in mind that orthotics are only one possible remedy. There are other alternative foot-pain fixes to consider:
– To provide arch support: Before physical activity, wrap the foot with an elastic bandage or tape.
– To relieve sole and heel pain or strain: Upon waking, stretch calf muscles by pointing your toes upward and moving your feet in a circular motion.
– To alleviate aching: Gently massage the soles of the feet.
– If worn or ill-fitting shoes cause the problem: Replace running or walking shoes that show wear on the heels and toes or creases and bunching in the midsole, all of which indicate loss of cushioning. If the stitching is frayed or the toes discolored, you may need a larger size. When purchasing shoes, be sure that there’s a space of about the width of your thumb between your longest toe and the shoe tip.
Costly custom-fitted orthotics should be considered only after you and your doctor or podiatrist have determined the cause of your symptoms and explored other options. Just remember that if problems persist, it’s always wise to consult a specialist.
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