arch support Archives - Relieve Foot Pain & Leg Pain

Switching from Indoor to Outdoor Training

BioPed Footcare — Tue, 04 Jun 2024 20:13:54 +0000

As the weather warms, the days grow longer, and the sun beckons us to get outside! It’s the perfect time to take workouts outdoors in the fresh air. Whether you’re a fitness enthusiast or just starting your journey toward a healthier lifestyle, your footwear is crucial if you’re transitioning from indoor to outdoor training. Let’s explore why changing your shoes can help you do more in life!

Indoor surfaces, such as treadmills, gym floors, and pickleball courts, are easier to navigate as they tend to be flat and consistent. When switching to the outdoors, surfaces can be less predictable. Will it be muddy or rocky, will you encounter different inclines? Before selecting outdoor footwear, you should consider what type of activity you will be doing and what terrain you will encounter. Running on pavement, walking in the park, or hitting the trails will present variations in texture, terrain, and impact. Knowing this information can help you choose the most appropriate shoes, which in turn will help you avoid injury and keep you comfortable and safe.

Your shoes are the most important piece of equipment when it comes to outdoor training. A quality and well-fitting pair of shoes designed for your specific activity is a valuable investment.

Features that you should look for when choosing an outdoor shoe:

Stiff Midsole: Have you ever taken a shoe off a display wall and bent it in half? Shoes like this provide little support and stability for your feet and should be left on the display wall! A stiff midsole provides a stable base of support to keep you moving for longer, protecting your feet from injury. You won’t feel every rock or pebble you step on, and you will hopefully avoid twisting or rolling your ankles.

Rigid Heel Counter: The back of the shoe is called the heel counter and should fit snuggly around the back part of your foot. A firm heel counter will not collapse inward and will sit directly under the bones on each side of the ankle. It provides excellent support during gait, and it reduces the tendency of the arch to roll in or out, also known as overpronation and supination, respectively. It also prevents the from heel slipping out of the shoe when moving around. Firm heel counters are not only important for stability but also help prevent blisters from forming due to friction.

Arch Support: Having good arch support helps maintain healthy foot position and function. Without this, your feet will work harder to gain stability, which can lead to muscle strain, pain, discomfort and even injuries. It’s important to make sure your shoes have the proper support as this will help you stay outdoors for longer.

Outsole: Consider the activity you’re participating in when choosing an outdoor shoe. The outsole or tread should be appropriate for the sport. If you’re planning on hiking the trails, consider an outsole that has a more textured or aggressive tread which will grip slippery and uneven surfaces. Running on paved roads or sidewalks? Look for a shoe that has a bit more cushion and a rocker sole (the front end of the shoe where the toe box curls upward). Both features will help you move more efficiently and reduce pressure on the bottom of the foot.

Your footwear is the foundation of your outdoor training journey! Getting properly fitted shoes that are appropriate for your sport is crucial; they will help reduce the likelihood of injuries and skin lesions, such as callus, corns, and blisters. Our BioPed lower limb clinicians can provide the advice you need with personalized solutions to keep your feet comfortable and supported. Visit your local BioPed today so you can lace up your new kicks, step outside, and embrace the freedom of outdoor training!

The post Switching from Indoor to Outdoor Training appeared first on Relieve Foot Pain & Leg Pain.

Why Properly Fitted Shoes are Important

BioPed Footcare — Fri, 30 Dec 2022 15:31:38 +0000

Shoe shopping can be confusing and sometimes, frustrating. Each brand or model can fit differently. Also, shoes have various shapes that may feel different on your foot versus someone else’s. No matter your style, the fit of the shoe should be the most important factor when choosing a new pair.

Why is the right fit important?

We wear shoes outdoors and often indoors all day long. Many people even wear slippers or sandals in the home to help relieve aches and pains in the feet. If the shoes and slippers we wear are not supportive, or are the wrong fit, that foot pain won’t go away. In fact, by wearing the incorrect shoe fit we can actually make it worse.

What constitutes a “perfect fit” ?

Assessing Length: Measuring length and width on a shoe measuring “Brannock” device is one of the best ways to find out what the right fit looks like for you. When trying on the shoe up to half an inch of space is normal at the toe; more than half an inch is probably too long. A shoe that is too long may cause slippage at the heel or rubbing along the underside of the foot as it slides with walking.. As long as you do not feel the tip of your longest toe rubbing against the front or top of the shoe, the length is acceptable.

Finding the Right Width: Finding an appropriate shoe width can be difficult. When the shoe is too wide, there will be diagonal creasing across the toe as you walk. Additionally with a longer shoe, when standing, you will be able to grip extra fabric across the toe box. The shoe will feel sloppy and loose along the whole of the foot. Alternatively, if the shoe is too tight you might see spillage over the sides of the shoe and bulging of the material around the foot. You may also feel a squeezing sensation across the toes or forefoot and be unable to move them freely in the shoe.

Feeling for the Correct Depth: Depth of the shoe is a less noticeable feature until it’s not there. Whether you have orthotics or not, making sure your foot has space within the shoe is crucial. If you have a hard time getting your foot into the shoe or feel pressure on the top of your foot once it is on, it may be a sign that the depth isn’t there. Toes may rub against the upper material, and if the shoe does not have laces or velcro straps to adjust, the shoe can cause redness, irritation and squishing of the joints. Especially if you have contracted toes/”hammertoes”, you will want to find the right depth before a corn appears from pressure points.

Look for a shoe that truly holds your foot – no heel slipping out the back, no toes crushed against the top of the shoe and no pulsing pressure through the foot.

Key footwear features

Adjustable enclosure – laces or velcros straps to adjust the size of the shoe opening to facilitate getting your foot into the shoe. Also, it allows for adjustment of how tight the shoe can be held against the foot. This is key, especially for thicker foot types that may have trouble fitting into a conventional slip on, or those with a narrow heel that slips and rubs against the heel. This feature also accommodates swelling in the feet. Many people’s feet do swell by end of day.

Firm heel counter – This is less a feature for slippers, but may be found in orthopedic slipper brands. The heel counter is what wraps around the back of the heel of your foot. When it is flimsy and easily bends, it does not offer support or control to your heel. Therefore, it would not hold your foot in the correct position or offer support to that pivotal structure. When it is firm, it sits snugly around your heel, cupping it to control and support the rearfoot.

Supportive arch – You should not be able to bend or twist the arch or middle of the shoe. If it is too flexible you are not getting any support through the midfoot when you walk. For flexible feet this can spell disaster as your foot is able to move in any way, at any time, predisposing you to injury. When the arch is firm, however, it supports the structures of the midfoot throughout gait and ensures better support and control of the foot overall.

To help you navigate these features and fit, reach out to your local BioPed clinic. They are happy to help you find the right fit, in the right shoe, for your feet.

The post Why Properly Fitted Shoes are Important appeared first on Relieve Foot Pain & Leg Pain.

Why is arch support important?

BioPed Footcare — Wed, 27 Jul 2022 10:58:46 +0000

It’s the age-old debate: barefoot and natural, or supportive footwear. When you have pain in your feet, especially along your arch (pain may be sharp shooting pain or feel achy and sore) supporting your foot may be the solution.

What do we mean by arch support?

There are three arches in your feet. We predominantly focus on the MLA – medial longitudinal arch on the inside of the foot. There are two other arches that are important to discuss. You have the LLA – lateral longitudinal arch along the outside of the foot and the transverse arch across the front of the foot that supports the toes – more commonly referred to as the ball of the foot.

An orthotic or a properly fit shoe with built-in support can relieve the stress placed on these structures by allowing them to rest and offload the area, putting the pressure into other areas of the foot better suited to supporting weight-bearing positions.

When do you need support?

You may feel like you’re walking on a bruise or having sharp shooting pain along the ball of the foot. Callusing in that area may also indicate increased pressure that needs to be addressed. Most often these conditions at the ball of the foot are referred to as metatarsalgia unless a more specific condition is present such as a bunion or bunionette; a smaller bunion on the baby toe or the 5th toe.

In the MLA, there may be burning sensations, tightness, tingling, a deep ache or a stretching feeling; even heel pain can be a sign that the medial arch of the foot needs support. This particular condition called Plantar Fasciitis involves the tearing and recovery of the plantar fascia, a supportive structure that runs from the heel to the toes but is not meant to overstretch. At night when we rest, the fascial tissue heals in a shortened position, and upon weight bearing again is re-traumatized, causing pain and pulling at the heel.

The same may be happening on the outside edge of the foot; achiness and cramping are often found on the lateral side of the foot when more pressure is being placed in that area. A hypermobile foot may also cause strain on the lateral column as it struggles to stabilize the foot through the gait cycle.

Cramping in the feet at night can indicate that the muscles and structures of the feet are working overtime to support you while you’re up and about during the day and need help through support.

How can BioPed help you?

Our pedorthists at BioPed can help you decipher what the pain is telling you and assess the structures of the foot to optimize support and decrease pain throughout your day.

Orthopedic shoes may be the solution for you. Orthopedic shoes have specific features that make them more supportive than average footwear. Specific to arch support, they have more rigidity through the midfoot or surrounding the arch. Your foot is more controlled in the shoe and can’t collapse and move beyond the standard range of motion optimal to gait. But, don’t confuse rigidity with being hard, as orthopedic shoes also ensure proper cushioning for shock absorption and comfort.

For most people, if there is a pain in the arches of the feet, more than a supportive shoe is required. We carry many options of orthotics from over-the-counter, pre-made selections for minor pain in a typical foot, to custom orthotics that are tailored to your foot type, shape and condition to alleviate pain, off-load painful areas and support your arches of the foot in the exact places you need it. Everyone’s foot is different, and the same can be said for our arch support needs! Going custom means a unique approach to fit your foot with the best support possible while prioritizing comfort and getting you back to what you love.

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