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Plantar Fasciitis Insoles and Exercise Aids

Orthotic insoles, specialist shoes, foot exercise tools for heel pain prevention and treatment

Plantar fasciitis is a condition where the thick band of tissue running along the bottom of the foot, known as the plantar fascia, becomes irritated or damaged. This tissue supports the foot’s arch and helps absorb the impact of daily movements. When overworked or strained, small tears can develop, leading to inflammation and pain, most often felt in the heel or along the arch.

Addressing the condtion involves easing strain on the plantar fascia through stretching, strengthening and the use of Plantar Fasciitis Insoles and Plantar Fasciitis Shoes. Algeos also offer plantar exercise aids, sports tapes, orthotic insoles, specialist shoes and socks to help relieve the condtion and lessen its intensity. 

 

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Plantar Fasciitis Explained

How does Plantar Fasciitis affect you?

Plantar fasciitis is a common foot condition that can affect people in several ways:

  1. Pain: The hallmark symptom is heel pain, typically near the bottom of the heel and often at its worst in the morning or after periods of rest. This pain can range from mild to severe and may be sharp or dull.
  2. Stiffness: Many individuals with this condition experience stiffness in the affected foot, making it difficult to take the first steps after waking up or sitting for a while.
  3. Discomfort while walking: Walking, especially on hard surfaces can become painful. People may alter their gait to reduce the pressure on the heel, which can lead to other musculoskeletal issues such as knee or hip pain.
  4. Reduced activity levels: Pain and discomfort can discourage physical activity, leading to a more sedentary lifestyle, weight gain and reduced body fitness.
  5. Impact on daily life: Plantar fasciitis can interfere with daily activities such as standing, walking, and exercise - generally affecting one’s quality of life.
  6. Emotional impact: Chronic pain can lead to frustration, anxiety and even depression in some individuals.

It’s important to note that the severity of this condition can vary from person to person, and while it often resolves with conservative treatments like rest, stretching, orthotic insoles and physical therapy, in more severe cases people may require medical interventions such as corticosteroid injections or surgery. Consulting a foot health professional is crucial for proper diagnosis and ongoing management.

Plantar Fasciitis Diagram

How is it treated?

It can often be effectively treated through conservative, non-invasive methods. Here are some common treatments:

Rest: Reducing or modifying activities that aggravate the condition can help the plantar fascia heal. This may include avoiding activities that put excessive strain on the feet such as running or sports.

Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Ice should be applied for about 15-20 minutes at a time, several times a day.

Stretching Exercises: Gentle stretching exercises for the calf muscles and Achilles tendon can relieve tension on the plantar fascia. Common stretches include calf stretches and the towel stretch.

Plantar Fasciitis Insoles: Custom or over-the-counter shoe inserts, AKA Orthotic Insoles can provide additional arch support and cushioning, reducing strain on the plantar fascia.

Footwear: Wearing shoes with proper arch support and cushioning is pretty essential. High heels and flip-flops should be avoided.

Night Splints: Wearing a night splint can help keep the plantar fascia stretched overnight, reducing morning pain. Some can be uncomfortable, but many new designs have soft linings.

Physiotherapy: A physiotherapist or podiatrist can provide targeted exercises and treatments to improve flexibility, strength and lower limb biomechanics.

The choice of treatment depends on the severity of the condition and individual factors. It's essential to consult with a healthcare provider or podiatrist to determine the most appropriate treatment plan for any specific case of plantar fasciitis. Early intervention and adherence to treatment recommendations often lead to successful outcomes.

How do choose the correct insoles for Plantar Fasciitis?

When selecting insoles for plantar fasciitis, consider the following features to ensure optimal support and pain relief:

  1. Arch Support: Look for insoles that offer full and firm arch support to reduce strain on the plantar fascia.
  2. Cushioning: Choose insoles with adequate cushioning, especially the heel area. These insoles will absorb shock and provide comfort.
  3. Heel Cup: A deep heel cup helps stabilise the foot and maintain proper alignment - reducing pressure on the plantar fascia.
  4. Material: Choose high-quality, durable materials like gel, Poron or EVA that offer both support and longevity.
  5. Custom Fit: If possible consider custom orthotic insoles tailored to your specific foot shape and needs for maximum benefit.

Do the insoles need to have heel cushioning?

Yes, the insoles should include heel cushioning, even if only moderate. This cushioning plays a critical role in absorbing shock and reducing the impact on the heel, which is especially beneficial. It helps alleviate pain by providing a softer landing for the heel, thereby reducing stress on the plantar fascia.

Key Benefits of Heel Cushioning:

  • Shock Absorption: Reduces impact and stress on the heel.
  • Pain Relief: Provides comfort and alleviates pressure on the plantar fascia.
  • Support: Enhances overall foot support contributing to better foot alignment and posture.

Do Plantar Insoles fit all shoe types?

Mostly, the majority of PF insoles are designed to fit a wide range of shoe types, but there are some considerations to keep in mind:

Shoe Size and Type

Insoles come in various sizes and can usually be trimmed to fit different shoe shapes. Ensure you select the right size for your shoes.

Shoe Style

Athletic shoes, casual shoes and work shoes typically accommodate insoles well. Dress shoes and high heels may require thinner, more flexible insoles that are less effective. Might be with ditching the stilettos!

Removable Insoles

Shoes with removable factory insoles provide more space and a better fit for orthotic insoles.

Tips for Ensuring a Good Fit:

  • Check Insole Thickness: Thicker insoles might not fit well in all shoe types, particularly in tighter or more form-fitting shoes.
  • Customisable Options: Some insoles can be trimmed to ensure a better fit within the shoe.
  • Type-Specific Insoles: Consider insoles designed specifically for different activities or shoe types, such as running shoes or dress shoes.

What insoles do the NHS recommend for Plantar Fasciitis?

The NHS often uses Slimflex insoles for managing plantar fasciitis. These insoles are a popular choice among UK podiatrists for their effectiveness and cost-efficiency. Slimflex insoles are designed to provide strong arch support, reduce strain on the plantar fascia, and alleviate pain associated with plantar fasciitis.

Key Features of Slimflex Insoles

  • Arch Support: Slimflex offer significant arch support, which is essential for managing plantar fasciitis.
  • Heel Cushioning: Many Slimflex models come with a deep heel cup and cushioning to provide stability and absorb shock, which helps in reducing heel pain.
  • Customisable Fit: Slimflex insoles can be heat-moulded and ground to fit the specific contours of a patient’s foot, ensuring a tailored fit that maximizes comfort and support.
  • Durability: Made from high-quality EVA, these insoles are durable and can last for years.
  • Versatility: Slimflex insoles are designed to fit a wide range of shoe types, including both casual and athletic shoes.

Specific Slimflex Models

  • Slimflex Simple: These insoles are known for their quick and effective chairside fitting, making them a practical choice for immediate relief. They feature a deep heel cup and metatarsal raise. They are fully heat mouldable and grindable for customisation by a professional.
  • Slimflex Comfort: This model combines the contouring benefits of the Slimflex Simple with a soft fabric top cover for added comfort. They are especially suited for individuals with highly pronated feet and those suffering from Achilles tendinitis in addition to plantar fasciitis.

What research exists on the use of Orthotic Insoles for treating Plantar Fasciitis?

Research indicates that orthotic insoles can be effective in managing plantar fasciitis, providing support and pain relief. Here are some key findings and insights from various studies:

Custom Orthotics vs. Prefabricated Insoles

Custom orthotics are tailored to fit the exact contours of your feet, offering superior support and alignment. Studies have shown that custom orthotics can provide better short-term relief (up to 12 weeks) compared to prefabricated insoles. However, for many individuals, prefabricated insoles can be just as effective, especially when they provide adequate arch support and cushioning (source: Foot & Ankle).

Benefits of Orthotic Insoles

Orthotic insoles, both custom and prefabricated, aim to reduce strain on the plantar fascia by providing enhanced arch support and heel cushioning. This support helps distribute pressure more evenly across the foot, reducing pain and improving function. Key features often include shock absorption, control of supination, and a metatarsal lift (source: Exakt Health).

Effectiveness and Recommendations

The British Journal of Sports Medicine highlights that while orthotic insoles can be beneficial, their effectiveness varies among individuals. They suggest using insoles as part of a broader treatment plan, including exercises, weight management, and supportive footwear. The quality of the orthotic and proper fitting by a specialist are crucial for optimal outcomes (source: British Journal of Sports Medicine).

Types of Orthotics

There are different types of orthotic insoles, including rigid functional orthotics and more flexible prefabricated versions. The choice between custom and prefabricated insoles depends on the severity of the condition and individual foot mechanics. Prefabricated insoles are a cost-effective option to start with and can be a practical way to test their effectiveness before moving to custom solutions (sources: Foot & Ankle and Exakt Health).

For detailed insights and guidelines on selecting the right orthotics for plantar fasciitis, you can explore sources such as the British Journal of Sports Medicine and Foot & Ankle Orthopaedics. These resources offer comprehensive reviews and expert recommendations based on the latest research and clinical practices.

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