Many people are reluctant to take that first step when getting out of the bed in the morning, but if you suffer from plantar fasciitis...
You have a whole-nother painful reason to delay the start of your day.
I know you’ve come to know and anticipate that jarring pain when you stand after a prolonged period of rest, but you're not alone!
(remember to always check with your doctor for a definitive diagnosis)
Luckily, you don’t have to suffer from heel pain forever. With the use of plantar fasciitis insoles and these manageable steps, you can start eliminating your heel pain today!
There are some things you just can’t prevent, such as aging, or the long-term damage that’s already done. But there is something you can do to combat, and prevent, the reoccurrence or onset of plantar fasciitis. Usually, one of the first recommendations to decrease heel and foot pain is a good orthotic insole.
The majority of insoles run true to shoe size, so select your normal shoe size. Check the size once you receive your insoles, before placing them inside your shoes. Ensure that the heel end fits securely and check that your foot is completely covered by the insole. (You may need to trim your insoles if they are too large)
Utilizing improper orthotics can actually worsen or cause more pain. It is important to evaluate all aspects of your condition to ensure you get the right plantar fasciitis insoles the first time around.
Consider your heel as the hub. It facilitates the foot's movements and is where the heel bone and ankle connect your calf muscles. The heel is ultimately the most vulnerable location for pain from plantar fasciitis. It's important to pay attention to what your heel needs from an insole.
Your gait is defined as... the stress placed on the plantar fascia muscle in the foot is a direct result of one’s gait or way or walking and running.
When walking as your foot hits the ground, its primary function is to absorb the shock of the impact as weight is transferred from the heel to the forefoot.
Your gait is typically characterized by pronation which is; the way the foot naturally roles inward when walking and running which accommodates for the contour of the ground.
Depending on the underlying issue with your specific gait, be it lack of motion control and stability when walking, or an issue with the pronation of the foot, you may require a different type of insole.
Also known as supination, underpronation is the term used when the foot rolls outward during normal walking (instead of inwards). Underpronators want to look for supportive insoles that cushion against impact injuries.
A neutral gait incorporates proper pronation during normal walking and an even distribution of weight from the front of the foot. Those with neutral typically will not experience the pain or inflammation that requires insole support.
Your arch is the curve of your foot that begins at the ball and extends to the heel and gives you stability. You never want your foot to flatten as you step. Lack of proper arch support will increase pressure to your plantar fascia and increase pains.
Evaluate the bottom of your foot and identify your arch type to decide on the level of support you will need.
The most common kind of arch, the normal foot arch promotes proper foot toground contact on the outside of your heel which then pronates to absorb the shock of the impact and evenly support your body weight.
A high foot arch reflects constantunderpronation where the foot meets the ground at an increased angle, distributing the weight load to the outside of your foot and leaving shock absorption primarily to the lower leg
A flat arch in your foot often indicates the inward collapsing of your foot due to overpronation. As your body transfers weight to the inner edge of your foot instead of the ball when walking, this adds stress to knees, legs and ankles and puts you at a higher risk for injury.
No two feet are the same and some insoles may work better for others. Keep this in mind! Consider what you will be doing in your insoles and what level of activity will you be performing. You may require extra stabilization or more motion control. Certain activities will agitate plantar fasciitis in different locations.
Don't get discouraged if a pair doesn't seem to provide much relief. Just reevaluate, talk with your doctor, and try another kind :)
Not all plantar fasciitis insoles are made of the same material and you may find oneworks better for you than another. Some of the most common materials are foam, plastic, or gel.
The longevity of your insoles is largely impacted by usage. What is your activity level and how often are you using your insoles? In time, your orthotics will lose their original support and start to wear. Performance is the best way to judge the condition of your insoles. Pain and lack of support are your best indicators.
Of course! You don't have to have plantar fasciitis to use insoles. There is nothing to lose by slipping a little extra support into your shoes. Using plantar fasciitis insoles [when you're not experiencing related pains] is an awesome prevention tactic!
There are reasons why plantar fasciitis insoles are recommended so frequently at the first signs of symptoms. With various styles and ample availability...success is easy to find!
You’ve got nothing to lose! ... except your heel pain.
Yes, orthotics can get expensive. Custom or prescribed insoles will cost you the most, but there are cheaper alternatives available. Research online what options are available, you might even find that an inexpensive OTC pair works better!
Insoles experience constant pressure and are known to need replacing after some time. Try purchasing a pair for the pairs of shoes you wear most often. You won't have to move the insoles from shoe to shoe and you'll reduce the wear.
3. Break-In Period
Insoles may be painful to wear at first and, depending on support and materials, some may take longer to break in. This may be due to the hardness of the insole or the sensitivity of your feet. With time the insoles should become more comfortable, but discontinue use and talk to your doctor if pain ultimately worsens.
Prescription: typically run from $200-$800
OTC:cost,on average, $30 per pair
Prescription: can last up to 3 years
OTC: last about 6 months
Prescription: commonly constructed from synthetic materials, cork, or leather
(The materials used by a doctor to create insoles are often more durable and tend to outlast OTC designs)
OTC: most designs are made from foam, plastic, or gel
Many reports on which type is better, have conflicting results and there is no guarantee that prescribed orthotics will out-perform over-the-counter insoles. Success boils down to trial-and-error.
The exact cause is unknown
Plantar fasciitis is believed to develop from small tears in the plantar fascia; which is the ligament attached to the heel bone. The repeated strain on this ligament can be aggravated from the way you walk, the length of time you spend standing, and the type of footwear you wear. This causes the ligament to become swollen and inflamed.
As much as you’d like to ignore it, your heel pain won’t go away if you don’t address it.
Your doctor can provide appropriate stretching exercises once he has examined your feet and observed the way you stand and walk. Your physician may require an X-ray, or ultrasound, if he feels the need to rule out other problems with your foot such as a stress fracture, infection, or any other serious problem. If you have foot pain at night, it may be a different problem such as tarsal tunnel syndrome or arthritis.
Only about 5 out of 100 people require surgery for plantar fasciitis. With proper treatment, you should have less pain over a few weeks, but it may take some time to go awaycompletely..
Don’t retire your dancing shoes just yet—most people can completely recover from plantar fasciitis within 6 to 12 months.
Once your injured ankle is ready, and your doctor has cleared you for rehab, starting an exercise routine to strengthen the ankle is important for restoring its function. To get back your everyday routine with normal strength and coordination, try these sprained ankle exercises.
Spraining your ankle can be frustrating due to the pain and limitations it puts on your normal daily activities. Luckily, it's not hard to learn how to treat a sprained ankle and recovery is pretty simple with the right knowledge. When initiated immediately, you are more likely to recover without complications and quickly return to your normal routine.
Even the slightest misstep can cause a sprained ankle with the right (or rather, wrong) conditions. It's common for sprains to range in severity, so understanding what is a sprained ankle is key to a quick recovery. Be sure to talk to your doctor as soon as possible for proper diagnosis and treatment program. Read on to learn how to recognize common causes, symptoms, and types of sprained ankle injuries.
Ankle sprains are no fun. Plus, once you’ve sustained one ankle you are more likely to experience others in the future. Of course, there are some factors that you have little control over, such as genetics, aging, and freak accidents. Yet, there are plenty of other components that are in your control. Keep reading to learn some tips on how to prevent ankle sprains.