Best insoles for plantar fasciitis
Plantar fasciitis is an extremely common cause of foot and heel pain in adults and can be a very hard to get rid of if the underlining causes are not dealt with. Plantar fasciiitis can afflict athletes, runners, walkers or just about anyone who overuse their feet.
If you have plantar fascititis you may find that you may not have the ability to bear weight on your feet as you used to and you may even find that you cannot walk properly, and suffer from foot, knee, hip and back problems.
Your plantar fascia is a stretchy band of tissue that stretches from your heel to the ball of your foot. A diagnosis of plantar fasciitis means you may have inflamed the plantar fascia (arch of your foot). More often than not plantar fasciitis is caused through constant pressure damaging the plantar fascia causing it to get weaker, swollen, and inflamed. There are a few reasons as to why this pressure may occur for example:
- Wearing ill fitting and unsupportive shoes
- Biomechanical imbalances such as having flat feet or high arches
- Improper gait such as over pronation or under pronation when you walk.
- Stand for a number of hours on onerous surfaces.
- foot arch pain and/or heel pain. Pain is often worse after getting up in the morning and after a period of sitting.
- Heel spurs on the heel of the foot. Heel spurs are bone growth that develop as a result of excessive pressure on the heel bone
Different treatments will work differently for different people depending upon what is causing the plantar fasciiitis.
Anti-inflammatory Drugs. Drugs such as naproxen or ibuprofen can have a substantial effect at reducing discomfort and inflammation caused by PF. However using anti-inflammatory Medicines for longer than 1 month is not really advised.
Orthotics. Your GP or physiotherapist may recommend off-the-shelf insoles, or custom-fitted arch supports to help with your plantar fasciittis.
Exercise. Tight muscles and tendons in your feet as well as your calves can lead to plantar fasciitis. Stretching out your lower legs and feet is one of the best ways to get rid of this tightness.
Stretching exercises can take many forms you an choose to use resistance bands or even simple body weight squats can help a lot!
Cortisone shots. Cortisone, is a type of steroid, and a really a strong anti-inflammatory. Cortisone shots are often injected into the plantar fascia with the aim of reducing irritation and pain. Your doctor will tend to limit the number injections you have because too many Cortisone shots can sometimes cause the plantar fascia to rupture, which may create a flat foot and worsen your plantar fasciittis as a result.
Wear new pair of shoes. Go with footwear that have arch support as well as a thick padded sole to them. Or if you don’t want to start wearing orthotic shoes (arch support shoes tend to be very ugly) buy yourself a pair of orthotic insoles instead!
Ice. Moving your foot over a chilly water bottle or even a bag of frozen peas for 30 minutes is a really good way to reduce inflammation. By doing this three or four times a day you will see a massive improvement in your plantar fasciitis..
Night splints. Your Gp or physiotherapist could possibly suggest putting on a splint that stretches your the arch of your foot whilst you are sleeping. Night splints are designed to hold the plantar fascia and Achilles tendon in a stretched out position over night to promote healing and to stop you from damaging your plantar fascia whilst you sleep..
When the more traditional treatments are not doing the job, your doctor or physiotherapist may propose:
Surgery. Surgery is the least advised option. Surgery can lead to the permanent weakening of your arch making you more susceptible to plantar fasciitits in the future.
Shock wave treatment. With this therapy sound waves are aimed onto the affected area of the heel or feet with the purpose of stimulating healing and recovery of that area. This therapy is often reserved for those who have been suffering from continual plantar fasciitis for a number of months or years and have not responded to the more conventional treatments. This method can lead to bruises, pain, numbness and inflammation in the feet and has not also been proven to be very effective as treatment for plantar fasciitis.
Insoles and orthotics to treat plantar fasciitis
Foot pain and inflammation that is brought on by plantar fasciittis is the consequence of biomechanical imbalances like leg length discrepancy, gastrocsoleus equinus, and excessive foot or even leg varus. Insoles have been designed to help reduce these biomechnical imbalances and absorb damaging shock from damaging the foot.
There are a selection of orthotic products which you can buy online easily to wear inside your shoes to give your feet support that they need, increase shock absorption or correct foot alignment.
Orthotic products you can buy include off the shelf insoles, heel cushions, heel pads, as well as custom made insoles. wearing orthotics can aid in the recovery of plantar fasciittis by reducing pressure and stress on the arch of the foot.
Going with off the shelf insoles is sufficient for treating a lot of sports athletes who suffer from plantar fasciitis. Off the shelf insoles are also noticeably less pricey when compared with custom made insoles. However there are still a number of things that you should look out fort when buying a pair insoles.
What are the best insoles to buy?
Wearing orthotic insoles and heel cups in dealing with plantar fasciitis is widely accepted in the world of physiotherapy as it is one of the most effective for most people. Insoles and heel cups are meant to be designed to give the feet added shock absorption on the heel and sole area. For example orthotic insoles use heel cup technology that will deplete the shock that can occur around the back heel when the foot strikes the ground whilst walking or running. Heel cups are usually made from either polyvinyl chloride, silicon, a synthetic foam. Not only do heel cups help to absorb shock, heel cups also cushion as well as contain the fat pad of the foot, making them a very effective for treating heel spurs.
What is more Insoles that have hard plastic heel cups can typically be successful in aligning the precisely the heel pad under the foots calcaneus, which in turns helps to restore the foots natural support and compressibility.
Something else to take into consideration when buying a pair of insoles is its ability to disperse weight around the calcaneus. However keep in mind that some insoles do this by through raising the heel however this just shifts stress to the forefoot. Heel lift in the footwear and insoles should be no higher than a quarter of an inch.
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Designed specially for sports and running. Robust arch support. Supports the arch of your feet and eases tension on the plantar fascia. Made from durable and lightweight EVA material with shock absorbing properties Anti-slip grips ensure that the insoles do not slip around in your shoes whilst you are wearing the insoles. Corrects biomechanical imbalances…
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In built arch support reduces strain on the plantar fascia of your foot helping to prevent over use injuries such as plantar fasciitis Utilizes orthotic technology to better support key areas of your feet that are most susceptible to damage and injury Made from durable and lightweight EVA material making these heel cups ideal for…