Purchasing off the shelf orthotic aids and how to manage common foot pains

When we spend time on our feet, we put stress on our joints from the
ankles down. This information is to help you decide which device is right for you.

As with all our advice, it is a guideline to point you in the right direction. We always advise that you first check with a medical professional to ascertain the best course of action.

This is about the different types of pain in your foot and what treatment you can do at home to help.

Where is the pain in my foot?

Rear foot pain can occur in a variety of areas, normally down to an overuse injury. This can be self managed.

Plantar Fasciitis

Pain which occurs in the morning after periods of walking and after rest, with difficulty lifting the toes.

Achilles Tendonitis

Tenderness and pain at the back of the heel and into the Achilles. Pain is felt in the calf when going on your toes.

Bursitis/Sever’s disease 

Pain at the back or base of the heel.

Midfoot pain

Stress fractures are caused by continuous and repetitive loads on the legs and feet causing
tenderness and aching in the affected area.

Tibialis posterior tendinopathy runs down the back of the leg inside the ankle and into the foot. Overuse can cause pain in the arch of the foot when turning it inwards or outwards and when
going on tip toes.

Lisfranc Injury is dislocation or fracture of the midfoot. Symptoms are swelling on the top of the
foot/bruising and pain on weight bearing.

Plantar fascia strain runs from the heel to the front foot. Pain under the arch from either a single
trauma or it develops gradually.

Forefoot pain

Metatarsalgia is a shooting, stabbing pain or pebble feeling under the forefoot. It is caused by straining or injuring your metatarsals.

Morton’s neuroma is a painful condition affecting one of the nerves between the toes which causes inflammation to the sheath around the nerve.

Sesamoiditis is inflammation of the sesamoid bones located under the ball of the big toe embedded within tendons.

Hallux valgus/bunions cause pain/swelling and stiffness of the big toe joint.The big toe points
towards the other toes.

Treatment

  • Take paracetamol and/or ibuprofen

  • Use an ice pack and massage the area

  • Wear wide, supportive, cushioned shoes with a small heel/pitch. Avoid wearing pointy shoes or high heels

  • Purchase suitable off the shelf orthotics

  • Do gentle stretches

  • Avoid overwalking

  • Avoid long periods standing on your feet

  • Avoid walking barefoot or wearing flat shoes

  • Reduce your weight if you have a high BMI

Purchasing orthotics (insoles)

There are a large number of providers online retailers for simple cushioned inserts. For example

Which insole should I buy?

Medial Arch Supports: support the mid foot and relieve stresses

Forefoot Pain – some examples Prostep or Gaitway insoles can be bought online. 1st line or Trios in ¾ or full length are suitable. Alternatively, try cushioned full length gel insoles.

Cushioned insoles, gel heels and toe protectors to relieve pressure and increase comfort.

Supportive shoes

Supportive shoes may also help control your symptoms, look for a well fitting supportive shoe with
a wide toe

Fitflops, Hoka Trainers are good for toe and forefoot problems. Merrels, Hoka Trainers and MBT physiological footwear are good for midfoot problems

Walking boots may help ankle problems, try Keen Footwear, or www.widefitshoes.co.uk
Shoes with built in rocker soles, such as Hoka shoes/ boots or www.uk.MBT.com these should only be
purchased if advised by health care professional. This list is not exclusive.

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