When the feet are improperly aligned, it can cause pain anywhere in the back, legs, and feet. Over time, the aches and pains might possibly result in such overuse injuries as stress fractures, tendonitis, and shin splints. Orthotics can help or prevent some injuries and lower extremity pain.
What Are Orthotics?
Orthotics insoles are referred to as "arch supports" by some people. However, they do much more as well! Orthotics are a type of shoe insert that is used to help correct any improper foot alignment that can occur during activities such as running and walking. Although orthotics work on foot position directly, they affect the alignment of the lower back, hips, knees, and ankles also since a biomechanical chain links everything together. The following guide can help you determine how to choose the best pair of over-the-counter orthotics to use for your type of foot.
Orthotic Qualities and Foot Types
Flat feet or low arched feet do not have a very large gap when the arch of the foot and the floor when standing. This type of food is very flexible and a rigid orthotic is needed.
Rigid Orthotic: Motion within the foot is controlled by this kind of orthotic. Search for an orthotic that has good arch support and is inflexible. Push down on the orthotic's arch. If finger pressure causes it to collapse, it isn't rigid enough. Due to its shape and rigidity, this kind of orthotic might feel strange when it is first worn.
High arched feet have a large gap between the arch of the foot and the floor when standing. This type of foot has a tendency to be rigid and a soft orthotic is needed.
Soft Orthotic: This kind of orthotic is somewhat flexible. It is also cushioned so the shock from running can be absorbed. Look for an orthotic with cushioning and flexibility, but also still has some stiffness and supports the arch. This kind of orthotic might need to be replaced more frequently after its shock absorption capabilities wear out.
How to Tell if You Have the Right Fit
After you have chosen a pair of orthotics, remove them from the packaging and put them on the floor. Whether you are in socks or are barefoot, stand on both of the pieces before placing them inside your shoes. If you have flat feet and are looking for an orthotic, note if the orthotic's arch support works.
If you are looking for a soft orthotic, make sure it provides enough cushioning and appears to absorb shock. If you are struggling to get a pair of orthotics to fit, then you might want to consider getting a pair of custom orthotics made that will be tailored to your exact feet and needs.
How To Fit Orthotics Inside Your Shoes
You may need to trim down your orthotics in the toe area so they fit inside your shoes. Make sure you follow the package's instructions. Only trim off small sections at once. Follow the curve running from the ball of your foot down to the toes.
Once you have trimmed a small section, try to insert them inside your shoes. Repeat the process if they still don't fit. Keep in mind that you can trim more off easily, but if you end up trimming too much, you cannot put any back!
How to Break In Your Orthotics
At times, when people begin to wear orthotics, they might experience soreness in their lower back, legs, or feet. Soreness for a short amount of time. However, it can be eliminated and/or reduced if gradually allow your body to become accustomed to your new orthotics. To break in your new orthotics, follow these steps:
Get accustomed to your new orthotics during daily living activities, such as shopping and school. if possible, your orthotics should be worn in the shoes you will be using most often.
Increase the amount of time that you wear the orthotics by 2 hours per day. For example, your orthotics can be worn for 2 hours on the first day and then taken out of your shoes. Wear the orthotics for 4 hours on the second, and then take them out, and so forth.
If you notice any soreness, you can stay at the same wear time for a couple of days until your soreness has subsided. After that, keep increasing your wear time each day by 2 hours.
Wait to put your orthotics inside your sports shoes until you are able to comfortably wear them for an entire day during daily living activities. Then increase using the orthotics since your sports shoes gradually over a couple of days. Begin by using them just for running. You can then increase the type and amount of activity that is performed while you are wearing them.
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