September 7, 2023
Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan.
Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort.
Read more about common causes, prevention tips, and treatment strategies for foot arch pain.
Causes of Foot Arch Pain
Flat Feet or Fallen Arches
Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area.
Overuse or Excessive Physical Activity
Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region.
Plantar Fasciitis
Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain.
The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest.
Achilles tendonitis
Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain.
Footwear
Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time.
Acute Injury or Trauma
An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain.
Prevention of Foot Arch Pain
Proper Footwear
Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods.
Arch-Supporting Insoles or Orthotics
Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints.
Gradual increase in activity
If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse.
Maintain a healthy weight
If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain.
Stretching and strengthening exercises
Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain:
Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg.
Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat.
Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds.
Treatment Strategies for Foot Arch Pain
Rest, ice, compression, elevation
Rest: Give your feet ample time to rest and avoid activities exacerbating pain.
Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day.
Compression: Use compression socks or stockings if you find inflammation and swelling build-up.
Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling.
See more about the RICE method of recovery in our blog spotlight.
Pain relief NSAIDs
Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage.
Physical Therapy
Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort.
Taping or bracing
Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape.
Shockwave therapy
Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain.
Night splints
A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis.
Surgery
In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.
June 22, 2023
The human foot has 26 bones, 39 joints, and over a hundred muscles, tendons and ligaments that keep it working properly. Let's learn about the most important bones of the foot, what they do, and their role in foot health.
Understanding the Bones of the Foot
Tarsal Bones
Metatarsal Bones
Phalanges
Treatment Options for Bone-Related Foot Pain Causes
Photo by macrovector on Freepik
Tarsal Bones
Mount Sinai notes the tarsal bones in the foot are responsible for ankle movement and make up the rear of the foot. There are seven tarsal bones in total:
The Talus Bone: This is a small bone, sometimes called the ankle bone, that helps you stand and keeps your ankle moving smoothly.
The Calcaneus Bone: Also called the heel bone, this is a large, strong bone at the back of the foot that transfers body weight to the ground.
The Tarsals: Five bones that work together to form the midfoot arch. The formation of these bones may pronounce your arch (high arches) or flatten it (flat feet). The height of your arch determines the level of arch support you need from your shoes or custom orthotics.
Tarsal bones also act as critical attachment points for various leg and foot muscles.
Metatarsal Bones
Five tubular bones in the middle and the top of the foot (the forefoot) connect the tarsal bones to the phalanges. Metatarsal bones look similar to each other and are numbered one to five, or from medial to lateral, by healthcare professionals. Each bone contains the following parts:
Proximal base: Connects to the tarsal bones
Slender shaft: Extends along the forefoot.
Distal head: Connects to the phalanges in the toes
Metatarsal bones are the most vulnerable to blunt-force foot injuries. Their main function is to support body weight, help with balance and walking, and they play a role in forming foot arches.
Phalanges
The phalanges are 14 bones that make up the toes. The big toes and other toes consist of different phalanges:
Big toe: Consists of the distal (joint close to the top of the toe) and proximal (joint in the middle of the toe) phalanges
Other toes: Consist of three smaller phalanges called sesamoids, which look like pea-shaped bones
Phalanges bend your toes properly and help with lateral movements, navigating strange surfaces, and balance.
Image by brgfx from Freepik
Treatment Options for Bone-Related Foot Pain Causes
Foot pain often correlates with the bones of the foot, namely blunt force trauma (stubbing your toes, dropping an object on your foot, etc.) and stress fractures. Here are some additional common issues:
Osteoarthritis: Causes inflammation and pain via degradation of the cartilage in the joints
Bunions: Associated with arthritic changes in the bones of the foot
Sesamoiditis: Pain and inflammation in sesamoid bones in the toes
Hallux Rigidus/Limitus: Decreased range of motion and stiffness in the big toe joint
Hammertoes: Bent and contracted toes caused by arthritic changes
Practicing foot care by performing stretches and exercises before and after all activities can help with many of these problems. Gentle exercises can also be a part of the rehabilitation process for healing fractures and trauma. However, if your injury is acute, you should practice the RICE method from home (rest, ice, compression elevation) before beginning rehab.
Other treatment options include wearing proper footwear and inserts, taking a safe amount of anti-inflammatory medications, splinting, bracing and taping methods, aligners, and potentially shockwave therapy. You may need surgery if your condition is considered prolonged and severe.
May 22, 2023
Custom orthotics and shoe inserts (i.e.: over-the-counter insoles) have a lot in common. Both inserts provide support and cushioning to your feet and aim to correct the biomechanics that can lead to certain foot conditions. Custom orthotics and over-the-counter shoe inserts also have their differences. So, how do you know which one is best?
Well, the most appropriate option depends on your specific feet, the foot condition, the issue you're trying to correct, and more. This article discusses the differences between custom orthotics and shoe inserts to help you choose the best option.
What are custom orthotics?
Custom orthotics are shoe inserts designed to fit you. The personalized fit comes from a mould of your foot, meaning the orthotic matches the foot's unique size and shape. Custom orthotics aim to address structural issues like flat feet or high arches, which, if left untreated, can cause a wide range of foot and lower limb conditions.
There are four stages to getting orthotics:
The orthotic assessment
Casting
Fitting
Repairs
What are Over-the-Counter Shoe Inserts?
Over-the-counter shoe inserts (or off-the-shelf insoles) are pre-made insoles for your footwear which add cushioning and support. Shoe inserts are available in various materials, including foam, gel, and cork. They can relieve foot pain caused by plantar fasciitis, heel spurs, and metatarsalgia. The critical difference with shoe inserts is they are pre-fabricated and sold as-is. One of the most common brands of over-the-counter shoe inserts is Superfeet.
Which one is right for you? Custom orthotics vs. over-the-counter shoe inserts
The choice between custom orthotics and over-the-counter shoe inserts comes down to your specific needs and the nature of your foot or lower limb condition.
The case for off-the-shelf shoe inserts
If you have a mild foot condition, such as flat feet or plantar fasciitis, over-the-counter shoe inserts may provide sufficient support and cushioning to alleviate your symptoms. They are also a more affordable option compared to custom orthotics. If you prefer multiple pairs of shoe inserts, for instance, for your hiking boots, skates, or ski boots, shoe inserts may be a better option as they are more disposable. Shoe inserts can also be beneficial for lower-impact activities like walking as they provide additional support to your feet.
The case for custom orthotics
If you have more severe foot or lower limb conditions, such as severe flat feet, bunions, or diabetic foot conditions, custom orthotics may be the better option. They provide a higher level of customization and support and can address the specific needs of your feet to help alleviate pain, improve gait, and prevent further damage. Custom orthotics can also be beneficial for higher-impact activities like long-distance running.
May 18, 2023
Choosing the best insoles for your foot type can be a tricky endeavour. You want to make sure you're making a smart investment while fighting foot pain and reducing your chances of developing a foot condition. One of the best over-the-counter insole brands is Superfeet, a well-known company that consistently produces insoles for people from all walks of life.
Let's look at some classic Superfeet features and what type of insole is best for your foot type. Today's blog will discuss the following:
Superfeet insoles: classic features
Best insole for flat feet
Best insole for high arches
Best insole for normal arches / high-impact activities
Superfeet Insoles: Classic Features
Superfeet insoles are made with high-quality materials and features that support foot health, including:
High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption.
Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot.
Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh.
Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types.
Superfeet insoles are a great alternative to custom orthotics - and not just financially. Buying them from your local foot clinic can also save you time, as you can wear them the same day you buy them.
Now that you know the basics, let's consider what version best compliments your foot type.
Best Insoles for Flat Feet: Superfeet Blue
Some of the best insoles for flat feet are Superfeet's Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain.
Superfeet Blues also have a medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It's also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles.
Best Insoles for High Arches: Superfeet Green
Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is some of the best for this foot type. In fact, Superfeet Green is Superfeet's flagship product, and it's most popular. One of the reasons why is its high arch support, which helps them stand out from the Blue and Orange insoles which fall in the medium range. This high arch support helps alleviate foot pain and ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet's insoles. It's also beneficial for a variety of other foot conditions, such as plantar fasciitis and even flat feet (albeit with a break-in period).
Best Insoles for Normal Arches / High-Impact Activities: Superfeet Orange
Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure.
It's important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. Superfeet Orange, Green and Blue are simply some of the company's best sellers. To learn about the various types of Superfeet insoles, click here.
March 30, 2023
For those with chronic foot pain, it can be downright impossible to achieve pain management on a substantial level. But if you wear custom orthotics with your shoes, long-lasting comfort may be just around the corner.
Custom orthotic insoles are among the most popular medical devices chiropodists offer their patients. Per Harvard Health , foot specialists prescribe orthotic inserts when the "muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are causing pain, discomfort, and fatigue." The key word here is "custom," meaning these insoles are specifically designed for your unique needs and tailor-made to target each individual's chronic pain. They are not the same as insoles you can buy over the counter, which appeal to the masses.
But it's not enough to simply take our word for it. Understanding the science behind custom orthotics and how they aid so many different foot issues is important. In today's blog, we'll explore three main topics:
How custom orthotics treat chronic foot pain
What conditions can you treat with custom orthotics?
How to acquire custom orthotics
How Custom Orthotics Treat Chronic Foot Pain
Orthotics have one main job: to correct the foot's walking and standing position.
Those with a painful foot condition, or those predisposed to developing one due to flat feet or high arches, often adapt slightly unusual walking patterns to compensate for their less-than-ideal foot structure. The two main ways we do this include:
Overpronation (flat feet): When the foot and ankle roll slightly inward and downward with every step. In this case, orthotics adjust your foot's position by offering sufficient arch support.
Underpronation/Supination (high arches): When the foot's heel leans outward, putting excess weight on the outer edge of the foot. Orthotics can correct this by stabilizing the foot's steps.
Orthotics also help with chronic foot pain caused by joint and muscle conditions like arthritis and pain caused by severe foot deformities, such as bunions and hammertoes.
They do this by placing the foot in a position that reduces excess force and pressure on the foot's mot vulnerable and painful areas during movement. Not only does this relieve strain, but proper alignment of the feet can also help avoid future back, knee and hip pain.
What Foot Conditions Can You Treat With Custom Orthotics?
Custom insoles can help treat a wide array of common foot issues. Some of these:
Plantar fasciitis: Orthotics support the foot's arch and provide extra cushioning and shock absorption for the heel.
Osteoarthritis: Orthotics immobilize, support, or correct the joints' movements while stabilizing walking.
Bunions: Orthotics help reduce excessive pressure on the big toe joint.
Morton's neuroma: Orthotics prevent the rolling together of bones in the metatarsal arch (the arch responsible for distributing weight, located just behind the ball of the foot).
Metatarsalgia: Semirigid orthotics reduce pressure in painful areas and support the feet.
Achille's Tendonitis: Orthotics reduce the load and strain on the Achille's tendon while supporting the foot as the tissue heals.
Gout: Supportive orthotics with sufficient cushioning can help with gout attacks by reducing joint pressure.
Hammertoes: Orthotics counteract the muscle-tendon imbalance that causes hammertoes. They also align the bones in the foot and provide cushioning in crucial areas.
How to Acquire Custom Orthotics
The best way to secure the perfect pair of custom insoles is to schedule the appropriate appointments with your chiropodist.
They start with a thorough biomechanical assessment that includes a test of your range of motion and weight-bearing tendencies, as well as a gait analysis.
Following this, your chiropodist will use one of several casting techniques to make custom orthotics by capturing your foot in the ideal position. And lastly, you can schedule an appointment for a fitting when your orthotics arrive to ensure they're working properly.
Check out our main orthotics page to read more about securing custom orthotics. You can also learn more about the benefits of custom orthotics and the several different kinds by viewing our comprehensive guide to orthotics.
February 23, 2023
Foot health isn't just important because it keeps the foundation of your body in good condition. There is also a direct link between foot health and overall wellness!
Forgetting to practice foot care and foot pain management can trigger a domino effect that leads to other health problems. If you have a nagging sense that your body and mind feel generally "unwell," it could all stem from neglecting to take care of your body's foundation and lower extremities.
Here are some of the most common problems associated with poor foot health that we'll discuss today:
Back, hip and knee pain
Posture and balance
Heart health and diabetes
Mental health
Back, Hip and Knee Pain
Our body's joints, ligaments, tendons and nerves need our feet to be in good shape. If they aren't, it can lead to a concerning trickle-down (or trickle-up!) effect that jeopardizes the rest of our body. The most common symptoms of this effect are back pain, hip pain and knee pain.
First, your lower back will take a hit if you don't wear shoes with proper shock absorption and arch support. The effects will transfer upwards, resulting in low back pain. People who work long hours without the right footwear often notice this and not know the reason why.
Furthermore, if you have frequent foot pain, it will alter your gait. This means you adopt abnormal walking patterns to navigate life with chronic pain, such as using your tip-toes or the outside of the feet to bear weight. The unusual walking pattern causes extra strain on the joints and muscles in your lower body from having to move in ways they weren't designed to move. This kickstarts feelings of pain and tightness in the lower back and knees. Your ankles may also roll slightly inwards or outward while walking. People with flat feet or high arches are at risk of experiencing gait-related back and knee pain.
Plantar fasciitis and bunions can also trigger back pain. If you neglect to treat plantar fasciitis, the plantar fascia ligament can become so inflamed that other muscles have to compensate in order to support your weight. This ultimately affects your back. Likewise, bunions cause a misshapen structure in the feet, which can alter your posture and make it difficult to fit into supportive shoes.
Modifying movements due to foot pain also takes a toll on your hips. Bilateral foot pain can lead to pain in the corresponding hips, often due to multi-joint arthritis.
Photo by Karolina Grabowska from Pexels
Heart Health and Diabetes
These connections aren't as farfetched as you think!
Your heart is responsible for transferring oxygen-enriched blood and nutrients to your lower extremities, so if the heart cannot do this for any reason, your feet can mirror your general heart health and wellness. For example, illnesses like diabetes can be a major sign of extremely restricted blood circulation; foot swelling and numbness can be symptoms of this.
Your feet can also show signs of serious heart issues, like heart disease and peripheral artery disease. You may not be able to feel a pulse in your feet, or you may notice excessively shiny skin or hair loss on your toes. Heart failure can also cause foot swelling due to excessive fluid build-up. Plaque accumulation in the arteries can also lead to foot numbness and pain, warning you of peripheral artery disease.
Photo by Puwadon Sang-ngern from Pexels
Posture and Balance
There is a direct correlation between foot and ankle health and posture and balance. According to a study on gait posture published by the National Library of Medicine, poor postural balance in the upright position can pose a greater risk of sudden falls and resulting foot injuries in older people. The study found that improving toe flexor strength via foot stretches and exercises contributes to overall improved postural balance in people over 60.
But it could also be the shape of your foot that lets you down. For instance, people with flat feet risk experiencing muscular imbalances in the legs, ankles and hips. Luckily, simple and non-invasive foot clinic services can help people with flat feet curb this problem, such as wearing custom orthotics or shoes that support a flat arch.
Mental Health
Can't hike on your favourite trails due to foot pain? Or perhaps you simply struggle to get out of the house due to mobility issues.
Since our feet keep us moving, there is a clear link between mental and foot health. Time and time again, fitness proves to be helpful to those struggling with mental illness. But without cooperative feet, it can feel impossible to be physically fit, which leads to a sedentary lifestyle. Feeling stuck inside too often can also cause psychological stress and loneliness. Furthermore, the feeling of consistent pain can cause anxiety and depression.
It can also work both ways. According to a study in Arthritis Care and Research Vol. 66, chronic foot pain can also be a symptom, or manifestation, of major depression.
Photo by Suzy Hazelwood from Pexels
