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Can Custom Orthotics Make Plantar Fasciitis Worse?
Orthotics have become a mainstay for treating foot conditions. Sadly, this type of orthosis only weakens the foot muscles long term and sets you up for more injuries.
Orthotics deny our feet the opportunity to work and creates "lazy feet". The muscles of our feet can begin to atrophy and not work as they were designed.
Extra orthotic support can be helpful in the acute phase of care where pain is more severe, however, beyond that, further weakening occurs.
A good analogy would be casting your broken arm. The cast is necessary in the healing phase, but if left on too long, the muscles of your arm begin to atrophy and become weak.
Our feet are inherently strong and do not need extra arch support or extra cushion. It seems that the less “technology” a shoe has, the better it is for the foot. The more a shoe externally “supports” the feet, the less internal strength the the feet develop.
The feet actually become dependent on "supportive" shoes with extra stabilizing features because they’ve become so weakened and deformed by the shape and technology built into the footwear.
Do Orthotics Work For Flat Feet?
Flat feet, also referred to as pes planus, or fallen or collapsed arches, is a condition characterized by a low or collapsed arch of the foot. It can be in one or both feet.
It can be a hereditary trait and begin during childhood or it can develop with wear-and-tear from extensive physical activity or simply flatten as we age.
Many of my patients have been told that their flat feet are unnatural and troublesome and orthotics must be worn for correction, however, flat feet do not need extra support.
The arches in your feet play a significant role in shock absorption, gait flexibility, balance, and maintaining problem-free movement while we are walking and running. So, the best remedy is by working to strengthen the intrinsic muscles of the arch and foot are imperative.
The good news is that the arches in your feet are just like any other muscle in the body and can be strengthened and trained over time.
What Are The Best Insoles For Plantar Fasciitis?
I only recommend orthotics in the acute phase of healing where my patients are in a tremendous amount of pain. Beyond that, you are further weakening your feet.
Do I Need Insoles For Running?
Most of my patients who are runners feel that the more cushioning they have in their shoes, the better it is for their feet while running.
The more cushion there is below ones foot, the more proprioception is hindered leading to abnormal biomechanics.
Proprioception refers to the ability of the foot to sense what it comes in contact with, and then signal the brain which fires the nerves to contract the appropriate muscles to position the foot and leg during locomotion.
When this pathway is disrupted, we see a disruption of shock absorption capacity which leads to an increased rate of injury.
One of the best things that you can do to improve the health of your feet is to transition to natural footwear. Let's take a look at the most effective way to make the transition.
How To Transition To Natural Footwear
The transition from normal footwear to minimalist should be gradual to avoid injury. You wouldn’t run a marathon without increasing your mileage slowly, right?
A smooth transition is important to avoid soreness. Listen to your body and consider slowly moving to functional footwear.
Wear your new barefoot shoes for short periods of time and then gradually increase wear-time as your foot adapts.
The minimalist shoes that I recommend are Vivobarefoot shoes and Altra Running shoes. Both of these brands check all the foot healthy boxes. I am not an affiliate for these brands. These are actually the brand I love for comfort, style, and foot health.
Can I Treat Plantar Fasciitis At Home?
As a chiropractor and foot specialist, I often see patients with plantar fasciitis after they’ve tried everything. Cortisone shots, night splints, ineffective stretching, and rolling on a frozen water bottle are a few of their failed remedies.
If you’re wondering how to treat plantar fasciitis at home, I want to share a few insights that have worked for my patients. The solution for most of my patients is through addressing multiple factors.
Improving limited ankle mobility and dorsiflexion
Strengthening weak intrinsic foot muscles
Strengthening weak calf, soleus, and peroneal muscles
Switching to natural, functional footwear
Wearing toe separators
Rarely is there a quick fix for PF. Identifying areas of weakness in the foot and ankle and restoring proper foot function is the most important piece of the puzzle.
I have created a step-by-step comprehensive guide on how to resolve Plantar Fasciitis at Home. Take a look at my FREE GUIDE here.
Summary
Dealing with the pain of plantar fasciitis can be life changing--but it doesn’t have to be a life sentence. By arming yourself with knowledge and taking charge of your healing, you can get back to the activities you love and feel like yourself again.
If you have additional questions about heel pain and plantar fasciitis, don’t hesitate to reach out. I'm here to help get you back on your feet--literally.
One of the most IMPORTANT things you can do to fix your feet is to learn as much as you can about the condition and how to prevent recurrence. Follow Dr. Angela's social media pages for daily tips on footwear, exercises, and prevention on Facebook & Instagram!
Best of Health,
🦶 Dr. Angela
I have also written extensively on the topic of Plantar Fasciitis. Take a look at these other related blog posts:
Hi, I'm Dr. Angela Walk
I have been involved in the health and wellness industry for over 20 years as a wellness physician, chiropractor, and foot health coach.
I have written extensively for health publications and I am keenly aware of trends and new developments. I embrace an active lifestyle combining diet, exercise and healthy choices.
By working to inform readers of the options available to them, I hope to improve your health and quality of life.
