3 Treatments for Excess Pronation You Must Know About

Foot Orthotics and Massage Therapy Can Help Relieve Shin Splints

Pamper Your Feet With Massage, Soothing Foot Creams and Insoles For High Heels

Foot Pain 101: What to Do When Your Feet Need Treatment Now

How to Avoid the Scalpel and Help Your Feet Recover from Excessive Pronation

How Preventive Foot Care Can Relieve Metatarsalgia and Achilles Tendonitis

Three Reasons to Pay Attention to Foot Overpronation or Arch Pain

Guide to Effective Aerobic Training

Guide to Sports Injury Prevention and Treatment

What to Do When You Have Ball Of Foot Pain

Heel Spurs, Plantar Fasciitis, and How They Can Be Treated

Athletes Beware: Flat Feet and Overpronation Can Stop You in Your Tracks

Shin Splints: What You Need to Know

Arch Support Insoles: What They Are, and How They Can Relieve Your Plantar Fascitis

Exercises For Heel Pain Combined With Arch Support Inserts Provide the Most Effective Relief for Heel Pain

Which Orthotic Inserts Should You Select?

There are 3 different types of orthotic insoles to think about when you are thinking of making a smart investment in your feet. Each of these has varying characteristics, and are used depending on your particular condition.:

1) Custom-made (rigid) insoles: These orthotic inserts are for people with severe biomechanical disorders i.e. more severe than the general degree of overpronation that many of us deal with. Custom-made, rigid orthotic insoles are only available from a foot specialist (podiatrist). For instance, some people deal with ‘supination’, which is the opposite to pronation. Their feet roll outwards or 'supinate', and the arch keeps high and firm when touching the ground. This condition is known as a high-arched foot or cavus foot, and only affects 5 percent of the world’s population. Supinators will require a custom-made orthotic that fixes this type of malfunction. Also, patients with very large bunions, foot ulcers, foot deformities or totally flat feet should see a foot specialist. After preliminary diagnosis of fallen arches, or any of the above mentioned ailments, the podiatrist will select the proper custom-made prescription orthotic. Then, a plaster cast with a negative impression of the person’s foot is made, and this cast is then shipped to an a special laboratory for manufacturing orthotics. Based on this cast, a positive cast is made by pouring plaster into the negative mold. The outcome is an exact copy of the bottom of the foot. From this copy, the orthotic technician (orthotist) will make a custom-made orthotic, making the necessary adjustments, as instructed by the podiatrist. The outcome is a rigid (or semi-rigid) orthotic device. Even though these devices are biomechanically correct, many patients find it very difficult getting accustomed to them.

2) Heat-moldable insoles: Heat-moldable insoles are a cheaper option to the expensive custom-made insoles, which can cost up to $600 per pair. They are a standard, prefabricated, flexible apparatus made of medium-firm density E.V.A. material. The apparatus then can be heated to slightly change its contour. At times wedges are added for a more customized product. Heat-moldable insoles cost around $100 to $140 and are much easier to get used to than custom-made stiff orthotics.

3) Off-the-shelf Arch Support Insoles: Off-the-shelf insoles are a soft-medium density insole, offered at pharmacies, online from specialist websites, and also from some physiotherapists and chiropractors. Patients will get used to these orthotics almost instantly, and the cost varies from $30 to $50 per pair. Research proves that for 80 percent of patients afflicted with overpronation, a prefabricated arch support will offer sufficient correction of wear, these types of insoles will mold to the patient’s foot shape, because of their body weight and body heat. Most prefabricated orthotic insoles are made of EVA, a flexible but firm substance that holds up the foot without damaging the arches. Children and the elderly will in particular benefit from a less rigid type of orthotic, since they aren’t tolerant of anything hard below the foot.

It is always a good idea to receive the guidance of a specialist before making this type of decision. You must make sure you are making the right selection for your particular ailment.

Treatment For Heel Pain Using Plantar Fascitis Exercises and Orthotics

If you’re like many people, you may be suffering from plantar pain that is so excruciating that it may prevent doing simple things in life. One of the most common foot ailments is plantar pain. It can start off as an irritating pain that you feel every now and then, and grow into a sharp pain that is felt every day. Sometimes, heel pain can go away on its own, but, if left untreated, the pain in the heel can worsen.

People can complain of heel pain in two main areas of the heel, under the heel and in the back of the heel. Commonly, when people experience pain in the back of the heel it is related to overuse or inflammation of the Achilles tendon. When people feel foot heel pain, it can be caused by a person stepping on a large stone or rock which bruises the heel, or it can be caused by inflammation of the plantar fascia. A heel that is injured by a sharp object will heal on its own over time. However, if the heel pain is a result of inflammation of the plantar fascia, there are a few things that need to be done to help including exercises for plantar fasciitis and orthotics.

The plantar fascia is the soft tissue on the bottom of the foot that connects the heel to the toes. Under usual conditions, the plantar fascia is a flexible and strong region of the foot that helps the foot to carry our weight and allows us to stay balanced. If the foot is facing abnormal stress, such as excessive body weight, repetitive movements from sports, age or compromised foot function, it can create small tears in the plantar fascia. These microscopic tears usually develop near the heel bone, where they become inflamed and cause pain. If this tissue is stretched repeatedly it can create the creation of heel spurs. Heel spurs are boney growths on the heel that can be the source of a lot of pain.

If you are having plantar pain, a recommended strategy to remove the stress on the plantar is to wear arch support insoles and do exercises for plantar fascitis, to help strengthen the foot arch as well. One of the recommended exercises for plantar fasciitis is to stretch the foot before you get out of bed. The Plantar Fascia tends to tighten during sleep, which tends to cause the intense pain that people feel when they get up. By stretching the foot arch before you put pressure on it, you can lessen the pain associated with your first morning steps. Another great exercise for stretching out the plantar fascia is to roll a tennis ball or rolling pin with the arch of your foot. As this becomes less and less difficult you can try standing up and doing the same exercise.

The next helpful thing to do is immediately put on a good pair of shoes and orthotic shoe inserts. This will help to cushion and support the foot arch and help to keep it from more damage. If you make use of the proper exercises for plantar fasciitis and arch support insoles, you will see a great improvement in your heel pain. Make sure to pay attention to your body and if you are feeling foot pain, call a doctor as soon as possible. This will ensure that your pain does not become a more serious problem.

How Wearing High Heels Could Cause Metatarsal Foot Pain

Addressing questions around high heels and foot pain can be very beneficial for women who wear heels. In spite of this, they keep on wearing these uncomfortable and painful shoes for the sake of beauty and fashion. The human foot was not designed to wear high heels, and this is the main reason wearing them causes so much pain. A fashion expert may say that high-heeled shoes were not designed with comfort and pain-free walking in mind either. Walking and running with ease is the main purpose of our feet. Nevertheless , wearing high-heeled shoes can damage the bones and soft tissue of the foot, which can not only cause improper foot function, but also cause severe pain.

When women wear high heels, their feet tend to slide towards the front of the shoe, inevitably forcing their bodies to redistribute their weight while creating unnatural pressure points and disrupting the natural alignment of our body. At this point it is beneficial to start wearing high heel shoe insoles. Orthotics help by properly supporting our feet and preventing the tendency for them to slide forward.

High heels can be the culprit in a number of foot ailments. Some of the most common conditions include metatarsal foot pain, Achilles Tendonitis, hammertoe, calluses, corns, bunions, and many others.

Metatarsal pain, a common effect of wearing high heels for prolonged periods of time, takes place when one or more of the metatarsal heads become inflamed due to too much pressure. This condition causes sharp pain below the toes, known as the metatarsal area. To help alleviate the pain caused by high heels, you can try wearing high heel insoles.
Symptoms of metatarsal foot pain are characteristically a tingling and/or burning sensation in the balls of your feet. Very thick calluses also tend to form in the same region.

Advice to Decrease Foot Pain When Wearing High Heels
Always bring spare running or tennis shoes.
To help alleviate foot pain, use orthotic shoe inserts.
Ensure that your feet and toenails are clean always.
Save your high heels for special occasions instead of wearing them every day.
Purchasing shoes during the afternoon or evening hours can provide a better fit.
Keep to one heel height. Having shoes of multiple different heights can lead to inflammation of the Achilles tendon.
Remember that leather shoes are better than synthetic materials.
Stay away from heels that are very skinny and don’t provide a lot of support.
Stretching before any physical activity is important.
Buy shoes that are wide enough to comfortably fit your toes.
Improving circulation with regular foot massages can help reduce pain.
Don’t buy pointed and extremely high heeled shoes}.
If you feel constant pain in your feet, get medical attention.

It is important to remember that healthy feet are much more important than style and fashion for our long-term health and well-being.

Orthotic Shoe Insoles: Treatment for Plantar Fasciitis and Foot Pain In Runners

Foot pain in runners can be excruciating. If you have an active lifestyle, it's difficult to adjust your routine to limit your physical activity once you encounter heel or arch pain. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat heel pain in athletes effectively, you must first understand the causes.

Describing Plantar Fascia Pain

Plantar Fascia Pain is a painful inflammation of the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. It attaches the ball of the foot to the heel. When the foot is on the ground and supporting all of your body weight, it stretches this tissue. Inflammation occurs when this tissue is stretched too far and tears. A sudden movement or the effects of long-term stress can cause this condition.

Plantar Fascia Pain is Often the Cause of Foot Arch Pain In Athletes

There are a number of reasons why plantar fasciitis causes heel pain in runners. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, especially those individuals who suffer from flat feet. Combining shoes that lack proper arch support and running routines that are too extensive puts repetitive stress on the plantar fascia, particularly where it connects to the heel. Inflammation occurs as the fibers tear, causing severe pain.

The following are some of the more common causes of Plantar Fasciitis:

poorly-fitting footwear and insufficient arch support
weight gain
sudden increase in physical activity such as running or participating in sports
over-pronation of the feet

Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone. As you sleep, the plantar fascia shortens, and when you wake up and stretch, there is often a great deal of pain. Upon rising from bed, your body weight stretches on the tissue that attaches to the heel bone. Symptoms of heel pain in athletes vary from mild to severe. The pain may linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Often, the pain goes away for several weeks, only to re-emerge full-blown after a single workout or change in activity.
Walking may even reduce the pain. Plantar Fasciitis is a common condition that runners experience, and along with the triggers shown above, may be caused by sudden intensification in your training schedule, or by changing running surfaces. This is evident, mostly when going from a soft surface to a harder one.

Ways to Prevent Plantar Fascia Pain

While plantar fasciitis can be treated, it does not heal quickly. heel pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:


Stretch - before, during, and after sportsactivity. Tight calf and/or hamstring muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Keeping muscles flexible and relaxed and joints mobile can be accomplished by stretching as a warm up and a cool down. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

Adequate Shoes and Arch Support Inserts – Shoes with good arch support are important. Many cases will benefit from wearing orthotic shoe insoles inside the shoes to improve foot biomechanics. Try not to walk barefoot, even when at home. Avoid shoes without arch support, and try running on a soft surface.

Try a Different Activity – Consider swimming or cycling, as they may be a better exercise option for you. When you do try running again, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.

Apply Ice – Decrease inflammation and pain by applying ice to your heel. Put your foot on a bag of frozen vegetables or a frozen bottle of water wrapped in a towel 3 or 4 times a day for 5-10 minutes each time. Never ice more than once an hour to prevent risk of ice burn to desensitized tissue.

If the problem persists, talk to a podiatrist or physiotherapist.

Mortons Neuroma and Ball Of Foot Pain: Causes and Treatment With Orthotics

What are the Symptoms of Mortons Neuroma?

A neuroma is characterized by a noncancerous swelling of nerve tissue that is capable of growing in any part of the body. Mortons Neuroma is a condition in which compression occurs to the nerve located between the third and fourth metatarsal bones in the foot, causing thickening of this nerve tissue. As the nerve is compressed, symptoms such as numbness and tingling of the toes begin to occur. These symptoms are more pronounced when there is weight placed on the ball of the foot, which causes a great deal of pain.

A Common Cause of Mortons Neuroma

Causes of Mortons Neuroma are not unequivocally clear, but anything that can constrict this nerve can cause this tissue to thicken. Wearing high-heeled shoes that can constrict the toes can be a cause of Mortons Neuroma. Also, it is possible that the condition of flat feet can cause the metatarsals to drop, which causes pressure on this nerve. Other causes can be irritation of the nerve or injury, which all can cause the thickening of the tissue.

What Causes Ball Of Foot Pain?

Another foot condition that is characterized by pain in this are is known as ball of foot pain. This ailment is a frequent occurrence among women who wear high heels, or people who wear shoes with no cushion or arch support. When the structure of the foot is weakened, it causes the bones of the foot to drop. We can experience pain when we wear shoes that do not provide the proper support and cushion. Also, people that suffer from excessive pronation can experience metatarsal pain in the ball of their feet. A condition called over-pronation occurs when the ankles tend to roll inward and can lead to a painful arch.

Diagnosis and Treatment for Mortons Neuroma

Proper diagnosis is the key to determining the correct treatment for this condition. A podiatrist usually examines the foot by pushing on the area of pain, squeezing the toes and pushing into the space between the third and fourth toes. The doctor can simply feel the neuroma, in most cases. Doctors can also try to elicit Mulder’s sign, a clicking noise, by pushing on the area of pain. If the doctor is not able to feel a neuroma, he or she can use other methods such as an x-ray to rule out the possibility of any broken bones. An MRI (magnetic resonance imaging) allows doctors to clearly see a neuroma.

Treatments for Morton’s Neuroma can consist of several options, from resting the foot to surgery. Most doctors will use conservative treatments first. These include resting the feet, wearing more comfortable shoes and trying arch support insoles to improve arch support. Orthotic shoe insoles also assist in distributing your weight more evenly over the entire foot, relieving the pressure on the ball of the foot. In many cases you will see an improvement by using a combination of these conservative treatments. In severe cases, where these options are not helpful, your doctor may prescribe injections to attempt to decrease the size of the neuroma. In extreme situations, surgery may be the only adequate solution.

Our foot care is an extremely important factor in our overall health and well-being. If you are suffering from severe foot pain, it is best to have a doctor examine your feet as soon as possible in order to determine the cause.

Plantar Fasciitis: Treat the Root Cause of Heel Spurs With Arch Support Inserts

Common Symptoms of Heel Bone Spurs
Heel spurs are calcified tissue near the heel where the tendons in the foot attach. Common symptoms of a heel spur are sharp pain in the heel when stretching the foot and a continuous aching of the foot. These boney growths can dig into the inflamed flesh of the foot, causing pain. Initially, the pain can be very sharp and can be noticed the most when you stand. As time passes, the sharp pain will become a dull aching feeling, but this can become a continuous source of aggravation for the patient. Heel spurs cause pain by jabbing into soft tissue that has become very inflamed and irritated, a condition known as plantar fasciitis.

What Causes Heel Bone Spurs
The main cause of heel spurs is when the Plantar Fascia, the thick connective tissue that attaches the toes to the heel becomes inflamed. This unnatural pressure on the heel causes calcification of the soft tissue in the foot, creating plantar fasciitis. Things that cause this include abnormal stress, excessive weight, age or poor foot function. When the tissue becomes tight, it is torn over and over by the repeated use of the foot. As the tissue becomes inflamed, it results in heel spurs.

Diagnosis and Treatment for Heel Bone Spurs

To properly diagnose this condition you need a foot x-ray. With an x-ray, your doctor can confirm that a heel spur has developed. You can treat this condition by simply elevating your foot or consider more extreme measures like foot surgery. Many people find relief from inflammation by applying soothing heat to the area. This alleviates the pain by dilating the blood vessels in the foot and increasing blood circulation. Others notice that simply wearing orthotics can provide significant relief. These are designed to correct over-pronation and add support to the arches of the foot. By removing the strain on the Plantar Fascia, the tissues in the foot are given the time they need to properly heal. Many orthotic shoe insoles come with additional heel pads that act as shock absorbers for the heel which help to immediately relieve the pain. Also, physical therapy treatments such as diathermy can lessen inflammation. This process utilizes an electrical current to produce heat that will ease plantar fasciitis.

Easy Ways to Avoid Heel Bone Spurs

One way to help prevent heel spurs is to properly stretch the tissues in the foot and calf before any rigorous exercise. By stretching these tissues, you allow them to become more and more flexible which lessens the likelihood of plantar fasciitis. It is also critical to wear shoes that fit properly and provide ample arch support and cushioning to the foot. Orthotics are a smart addition to any shoe to help eliminate any abnormal stress on the Plantar Fascia, which could lead to heel spurs. Paying attention to our feet is a very important step in staying healthy. Healthy feet are a significant component to our long-term health.

How Foot Overpronation Triggers Pain In The Knee Joint

Common Symptoms of Knee Pain
Knee pain is a common condition that many people have and be caused by many different factors. A main cause of knee and leg pain is a biomechanical imbalance known as overpronation. This causes pain by creating an internal rotation of the lower leg and knee and can be diagnosed quite easily by noticing an outward rotation of the foot at the ankle. A predominant sign of this is the outward curvature of the band of tissue that attaches the heel and the calf muscle known as Achilles Tendon. As this twisting becomes more and more evident, a person with excess pronation can experience other symptoms such as heel spurs, frequent ankle sprains, shin splints, painful arches, lower back pain, and of course knee pain. Normal wear and tear to the joint can cause pain in the knees, but when overpronation is apparent, it causes a joint that should act as a hinge only, to rotate. This joint is not designed to rotate, and it is this irregular motion of the knee that leads to early signs of stress on the bone causing long-term damage and extreme knee pain.

What Else Causes Overpronation?

The most common causes of this foot ailment are heredity and the location of the feet while a child is in the mother’s uterus. It will tend to worsen as a person develops because the components of the knee become very slack. As the foot follows the loosened state of these tissues, the inner ankle bone protrudes greatly. As the muscles in the feet adapt to this irregular alignment, the person will find that they have an very elastic and flat foot. Some external signs of this condition can be abnormal wear and tear on the interior soles of shoes, very short arch height and also Morton’s toe. Morton’s toe is a situation, where the big toe is shorter than the second toe and can make the foot to turn inward.

How to Correct Knee Pain

An easy way to correct this foot condition is by the use of orthotic shoe inserts. Orthotic shoe inserts are built to relieve overpronation by giving the arch support and offering greater stability to the weak ankle joints. They can be placed into countless types of shoes, however it is important to select a shoe that has sufficient arch support and a firm midsole to start with. The shoes you use with these types of inserts will need to be deep enough to fit them. In many cases, by adding this additional arch support you will find it will bring more relief to your aching knees than using a knee brace. These devices work on your feet in the same manner that braces work to straighten your teeth. By producing a proper arch they push the ankle joint back into alignment, which relieves the twisting on the knee thus bringing relief to the knee joint. Finding out the reason for your pain should be fairly easy and using orthotic shoe inserts to resolve the pain is a simple answer. Leading long, productive lives begins with the care of our joints. We must pay attention to their needs can bring us a comfortable and happy state of health for years to come.

Flat Feet In Early Life: Main Symptoms And Treatment With Orthotic Shoe Insoles

Childhood flat feet can be hard to detect when they’re very young, since the true shape of the foot is often hidden by baby fat. As time passes and as the infant starts walking, the situation becomes apparent. As the child gets older, it is normal for an arch to appear between four and six years of age, as it is often developed by walking barefoot on bumpy terrain. This develops tendons, muscles, and ligaments. If a normal arch does not appear during this stage of development, then it could become necessary to investigate the use of orthotic shoe insoles to prevent lower body or back health conditions from emerging into adolescence and adulthood.

Pronation –the excessive rolling inwards of the ankles and feet, and ensuing collapse of the arches– is found in up to seventy percent of the population. Over a period of time, excessive pronation will also cause back problems in addition to foot pain, and also leg problems. Many people fail to realize how correct foot, leg and back alignment are associated, and it is critical to correct any foot problems such as flat feet in youth to prevent further lower body health complications.

It is advisable to become aware of flat feet in youth as soon as possible to prevent the resulting problems later in life. It is possible for adults of any age to develop flat fee, though in many cases it is considered as a normal part of aging,. Flat feet can be set off for reasons such as pregnancy, injury, or illness, and can be temporary or permanent, depending on the reason. Being overweight can also cause flat feet in adults or children.

A good way to test if an arch is developing is by using a wet blotter. With this technique, you create a footprint of your child’s damp foot on colored paper. Then you check if the footprint leaves a visible gap left by the foot arch. You can also do this on a beach, or in a sandbox by observing the footprint, however the blotter test is much more effective. Another symptom of flat feet is when the child complains about aches to his or her calf muscles or ankles after walking for a period of time, as flat feet during childhood can cause added strain on ankles and calves to compensate for the lack of foot arches. Sometimes a youngster may walk on the external edges of his feet, and this is often confused with bowleggedness, when it is really a result of over-pronation caused by flat feet.

Foot problems such as flat feet in youth can be corrected to prevent serious complications like plantar fasciitis and avoid damage to ankles, calves, or lower back. A recommended measure of prevention is through the use of orthotic shoe insoles. A podiatrist (foot specialist) should be able to investigate the symptoms and advise proper treatment, which could include orthotic shoe insoles or foot exercises, according to your particular situation. In many cases, standard orthotic shoe insoles products available on the Internet or at retail stores, can produce excellent results, without the need for expensive custom-made orthotics or other aids available via prescription.

It is important to remember when it comes to flat feet in youth is that early detection can preclude many serious problems to other body parts such as the knees and lower back over time. It is easy to treat flat feet in youth through readily available and affordable orthotic shoe insoles.

The Role Of Orthotic Shoe Insoles In Treating Achilles Tendonitis

Foot ailments involving Achilles heel pain are rather frequent, particularly among athletes who practice sports such as track, gymnastics, basketball and soccer. The tendon that works to attach the heel and the calf muscle is known as Achilles Tendon. The function of the tendon allows actions like walking on tip toes or pushing off while running. As a result, people who frequently put these issues under excessive pressure suffer from irritation of the Achilles Tendon, also known as Achilles Tendonitis.

Causes of Achilles Tendonitis

Most of the causes of this type of foot pain work in combination. and include extreme physical activity, improper footwear, a hard running surface, or old shoes. Poor gait due to over-pronation while running can also be blamed for this condition.

What are the Symptoms of Achilles Tendonitis?

Tell-tale signs of the beginnings of Achilles tendon pain are swollen tendons along with extra sensitivity and warmth. Inability to adopt a tiptoe posture, and aggravation of the pain in the ankle, particularly when raising your body upwards.

Treatment of Achilles Tendonitis

Applying an ice compress and resting the ankle at an elevated position will help to ease inflammation. According to your particular situation, crutches may also be used for a short period to help the tissues recover. Avoid bearing any weight on the injured feet to prevent a worsening of the situation. Although over-the-counter pain relievers may be of help, adequate rest is the recommended solution when it comes to working back the tendons to a healthy state. Staying away from sports or other activities which can potentially impair the recovery process is essential too.. Appropriate foot care is critical for foot conditions involving Achilles tendonitis. The use of orthotic arch supports also deserves consideration to restore foot biomechanics. In some cases, it is recommended that you visit a podiatrist (foot specialist), who may be able to help you identify the best foot care supplies that will bring relief for you.

Dealing with Achilles Tendonitis

Despite the fact that Achilles tendonitis is not classified as a major foot condition, it can be disabling in severe cases. However, after the condition is diagnosed, you need to be careful, even after undergoing treatment. This will apply in particular to individuals who are constantly involved in sports or other physical activities. It is important to you warm up before you engage in physical activities, as it will help strengthen the calf muscles as well as the tendon. Appropriate arch support and adequate foot health will help you back to your normal activities in a short time.

Shin Pain In Runners: Main Causes And Therapy Using Insoles For Sports

Shin Splints consists in a throbbing pain in the shin caused by damage to the posterior peroneal tendon. The resulting inflammation occurs in the front or inside section of the shin bone. In most cases, shin splints in runners results from intense physical activity like jumping, running or playing active sports; shin splints in runners can require an extended period of time to improve.

Shin Splints: Symptoms

Common shin splint symptoms include inflammation and/or soreness around the shin area, particularly after running, walking, or participating in sports activities. The pain typically presents itself at the beginning of the workout, then lessens slightly, and reappears when settling into rest. It is not uncommon for shin splints in athletes to occur in people who have just started to get involved in intense physical activities.


Causes of Shin Splints

The main cause of shin splints in runners is excessive stretching of the muscles and tendons that run along the shin bones (tibia and fibula). Overuse of these muscles by runners and other athletes is the most common factor for this condition. Other causes for shin splints in runners can also be due to overuse of the anterior tibialis muscle in the front of the leg, along the outside front of the shin bones.

Excessive pronation of the feet is often a significant contributor to shin splints in runners. Excessive pronation leads to internal rotation of the tibia and increases the tractional forces on the ligaments and muscles in the lower leg.

Treatment and Relief of Shin Splints In Athletes

For the immediate term, it is recommended that the individual rests to help lessen shin splints in runners. Running and other intense physical activities should be minimized until the condition is controlled. Shin splints are often prevented by warming up before strong physical activity. It is important for runners and athletes to steadily increment their level of activity, and always go through a stretching period before sudden or intensive exercise. A change in running style to reduce stride length and avoiding heavy heel strike can also reduce shin splints in the long term.

Using suitable footwear is also a good way to prevent and reduce the pain associated with shin splints, particularly for runners who use a heavy heel strike. It is important that running shoes with proper rear foot stability be used whenever possible. Additionally, running orthotics are useful by helping to correct excessive pronation and cushioning the heels, thus reducing the impact while assisting with heel stability.

Runners and other athletes need to continuously engage in proper foot health care in order to stay in top performance shape.

Metatarsal Pain: Causes And Relief Using Orthotic Insoles

Sharp pain in the balls of your feet is an indication of Metatarsalgia, a foot ailment that involves inflammation to the nerves . This type of condition is common among athletes involved in high-impact sports such as running, basketball, tennis, etc., as well as women who frequently wear high-heeled shoes.

Symptoms of Metatarsalgia
People afflicted by ball of foot pain often feel intense pain in one or both of the balls of their feet, the area right behind the toes This pain can sharp, dull, or burning, and is commonly felt near the big toe, or around the middle toes. These are the most frequent symptoms associated with metatarsal foot pain:

The pain gets exacerbated when you run, walk, or stand, and gets better after resting.
A feeling like you’re walking on pebbles
The pain worsens when dorsiflexing the feet.
An acute pain in the toe area
Stinging or numbness of the toes
The pain intensifies when walking barefoot, especially on hard surfaces.

Metatarsalgia: Common Causes
When we run or jump, the metatarsal bones absorb the full impact of the equivalent of several times our body weight. Among the common causes of metatarsal foot pain are extreme sports training, irregular foot anatomy, excess weight, improper footwear, and regular wear of high-heel shoes.

Possible Complications
If the symptoms of metatarsal foot pain are not taken care of in a timely manner, this condition can likely deteriorate to more severe ailments such as loss of range of motion, injury to foot ligaments, problems with the toes, and chronic stiffness. In extreme cases, necrosis can develop and collapse the entire bone structure.

Metatarsalgia Treatment Approach
Healing metatarsal foot pain usually does not require extreme measures. The most recommended treatments for metatarsal foot pain are:

Relax - Avoid stressing your feet by getting some rest. In short time you may participate in low-impact activities such as rowing, cycling, or swimming.

Apply Ice - Use ice packs on the area of pain for 15 to 20 minutes at a time, several times a day.

Wear proper footwear - Shoes need to fit properly and be of the adequate for the type of activity that you plan to get involved in.

Wear arch support insoles - The use of adequate orthotic insoles can provide the needed sustainment to reduce stress on the metatarsal area.

The use of arch support insoles can be an essential part of most treatments for metatarsal foot pain. The use of metatarsal pads can also help to reduce the stress around the metatarsal area.

In most cases involving metatarsal foot pain do not require medical care. It is not uncommon for our feet to be sore after a long day of standing or working out. Talk to your doctor if the pain or burning sensation if the metatarsal foot pain does not improve after altering your activities and wearing arch support insoles.

Having pain in the balls of your feet can be a dreadful condition, but by taking the proper care of your feet with the treatment options recommended above you can return to your normal activities in a short amount of time.

Foot Pain Disorders: How To Treat With Orthotics

The equivalent of 2-3 times our body weight is placed on our feet with every step we take. As a result, foot pain symptoms are fairly widespread. Approximately 70 percent of people will suffer foot pain at some time in their lives. It is estimated that in the course of a typical day we take between 8,000 to10,000 steps, so it’s not surprising that most of us will suffer from foot pain disorders at some time during our lives.

Our feet are complex structures, consisting of 26 bones and 33 joints, layered with an intertwining web of more than 120 muscles, ligaments, and nerves. Here is an overview of the most common types of foot pain, why they occur, and what you can do to alleviate these foot pain symptoms.

Foot Pain Disorders: Most Common Ailments

Plantar Fasciitis

Plantar Fasciitis is caused by small tears accompanied by inflammation along the ligaments and tendons stretching from the heel towards the ball of the foot. This region (called the Plantar Fascia) resembles a bow string, and forms the arch of the foot, serving as one of our bodies' shock absorbers. Pain in the heel, particularly during the first steps as you start the day, is often associated with this type of foot pain. The kind of footwear being worn often plays an important role in providing relief from foot pain. Podiatrists recommend orthotic shoe inserts as plantar fascitis treatment to help relieve this condition in many people.

Metatarsalgia

Ball of Foot Pain is also known as "Metatarsalgia" in medical terms, and occurs when the metatarsals (forefoot bones) drop and the surrounding ligaments weaken. The entire forefoot structure collapses, in turn leading to excess pressure and friction under the ball of the foot. In most cases, orthotics with proper arch and metatarsal support can provide significant relief for this condition.

Achilles Tendonitis

The Achilles Tendon joins the heel bone (calcaneus) to the calf muscle, and is the largest tendon in our bodies. Since this tendon supports most of our body weight, extreme physical activities involving the feet may cause this type of foot pain. In other cases, arthritis may be the culprit. If over-pronation is a major factor in causing this condition, orthotic shoe inserts can provide significant help in relieving these types of foot pain symptoms. Additionally, plenty of rest and calf muscle exercises are also helpful.

Heel Spurs

A heel spur is a bony growth on the heel bone (calcaneus). Heel spurs, often the result of plantar fasciitis, can cause sharp foot pain at the bottom or front of the heel bone. The inflamed tissue around the spur causes pain and discomfort. This painful bony growth on the heel is the result of continued pulling of the fascia as a result of over-pronation. The usual plantar fascitis treatment involving the use of orthotic shoe inserts can prevent and relieve these types of foot pain symptoms.

Shin Pain or Shin Splints

It is not uncommon for runners to experience pain in the shin area, also known as Shin Splints. This condition involves inflammation in the front or inside section of the shin bone. In many cases, shin splints are the result of intense physical activity such as running or jumping, and is a condition that can often take a long time to heal. Another cause of shin pain is tight leg muscles. Muscle imbalances caused by improper running posture can also lead to shin pain. Over-pronation is frequently a contributing factor in shin pain. Excessive foot pronation typically results in rotation of te tibial bone, increasing pressures on the ligaments and muscles of the lower leg. Podiatrists often recommend orthotic shoe inserts to provide relief in these types of foot pain symptoms.

If your foot pain symptoms worsen or become chronic despite the use of orthotic shoe inserts, it is recommended that you consult with a podiatrist.