Choosing the Right Insole for Your Foot

Foot pain can be caused by a wide range of issues, from running a marathon to playing a squash tournament to traversing through your garden. Regardless of the source of the problem, it is always debilitating to some degree; most of us rely pretty heavily on our feet to get us around. The good news is that the majority of foot problems can be treated – and sometimes, it’s as simple as getting insoles for our shoes. In this post, we’ll cover different types of insoles and what you should consider for each one.

Orthotic Arch Support Insoles

Orthotic insoles offer the highest level of support and are designed with a rigid or semi-rigid support plate. Whether you’re looking for prefab or custom-made orthotics, this type of insole focuses on supporting the foot’s arch and heel, providing a natural form for whatever activities your day may bring. While orthotic insoles usually take some time to break in, the benefit will certainly outweigh any initial discomfort. These insoles help eliminate strain on the plantar fascia, which runs along the bottom of the foot from the heel to the forefoot. If you have arch pain or plantar fasciitis, an orthotic arch support is worth a shot. This insole is also ideal for anyone suffering from over-pronation or supination.

If you’ve never had an orthotic insole before, starting with the semi-rigid option is recommended as the rigid support is almost completely stiff. Either way, you can break in your insole by wearing it for a couple of hours every day for the first week, and slowly increasing the duration from there. If you still experience discomfort after several weeks, you might want to consider another insole.

Cushioned Arch Support

If you’re looking for a softer insole option, cushioned arch supports may be what you need. Unlike the rigid support offered by orthotic arch supports, cushioned insoles are entirely padded to provide your foot with lots of cushioning. Foot fatigue is the most common ailment that this padded support can relieve. Shin splints are another common injury that cushioned supports can alleviate. These insoles are also perfect for anyone on their feet all day, whether or not they have foot problems.

Flat Cushions

When you buy a new pair of kicks, there’s usually a thin sock liner along the inside of the shoe. This insole doesn’t actually provide any support but just offers a lining for your footwear. Replacement insoles are available in whatever material suits your preference – but you won’t necessarily be doing your foot any good with this option.

Examine Your Feet

As you assess what type of insole you need, keep in mind the shape of your foot – is it narrow, wide, long, short? Sizing usually follows your shoe size, but each insole will have its own variations, so be sure to read through the product description – and reviews when possible – to be sure you’re getting the right fit.

Also consider the arch of your foot. Do you have high arches, neutral arches or flat feet? Wearing an insole that’s not designed for your type of arch will likely be painful, so be sure you’re looking at the right one. If you don’t know what kind of arches you have, try looking at your wet footprint. If you don’t see a trace of the arch in the print, you probably have high arches; alternatively, if you see nearly the entire outline of your foot, it’s likely that you have flat feet. Getting the low or high arch support you need can make all the difference.

Get back to the mobile activities you love in no time with a supportive insole. And even if you haven’t reached the point of immobility, if you’re experiencing any type of foot pain, an insole may be a simple solution before it gets worse. Do you already use an insole? What are your tips for insole shopping? Feel free to share in the comments below!

3 Common Injuries at the Ball of the Foot

The ball of the foot is the soft pad just behind your toes that forms the forward base of the arch. Generally speaking, the ball consists of fatty tissue protecting the metatarsal bones, five long bones connecting the phalanges (toe bones) to the rest of the foot. Because, along with the heel, the ball absorbs the vast majority of the pressure and stress during normal walking and running, it is also prone to injury.

Here, we describe three common sources of ball-of-foot pain which may require some form of treatment.

Metatarsalgia – Metatarsalgia is the given name for the nondescript, potentially throbbing pain sometimes felt in the ball of the foot. It may also sometimes be called a stone bruise (due to the potential for it emerging following blunt trauma to the region by stepping on a small sharp rock). It is the functional equivalent of a toothache in the ball, and comes as a result of undue stress or trauma placed on one or more metatarsals. With metatarsalgia, the ball is typically very tender to the touch, making it difficult to walk, and it is sometimes accompanied by swelling. The condition typically arises as a result of a combination of natural propensity for the injury (from structural problems in the foot) and overuse, such as by extended running, walking, or standing. Resting and icing the injured area can help speed the recovery process and give your ball of foot relief.

Morton’s Neuroma – A neuroma is a tumorous growth of nerve tissue, but in this case, it is a misnomer. In actuality, Morton’s neuroma is typically a buildup of fibrous tissue surrounding a nerve running along the metatarsals, rather than growth of the nerve itself. Morton’s neuroma is benign, but it may result in pain or numbness in the ball of the foot, especially when ill-fitting or old shoes are worn. It typically occurs due to the rubbing of metatarsal bones against the nerve, which may be made more severe by shoes that are too tight or awkwardly fitting. Shoes specially designed for orthotic comfort may reduce the pressure placed on the nerve and provide a much-needed comfort to ball of foot pain.

Sesamoiditis – This is an injury to the bones directly behind the large toe, called sesamoid bones. It typically results in pain and swelling to the inner ball of the foot (so the right side of the ball on the left foot, and vice versa on the right). It may occur due to excessive bending of the large toe in an unusual direction, or by shoes that put a lot of stress on that particular area of the foot (especially high heeled shoes). Reducing stress on the foot by using orthotic insoles may help in reducing pain during recovery.