Running in the Heat

Hydration and Exercising on Hot days 

It is hot these days and that means we need to make sure we stay hydrated. Simply drinking water is not enough. When we sweat we lose a lot of electrolytes (minerals). If you don’t ever get cramps and then all the sudden on a hot day, you find yourself experiencing one, be careful, it could be the early signs of heat illness. I was on a run and felt a stitch coming on. I did not care, I had to stop and get water and since then I have been more mindful of my fluid intake and ways to prevent heat illness on hot days. 

Dehydration increases fatigue and impacts your form, thus making you susceptible to injury. Being dehydrated also increases DOMS (muscle soreness), so hydrating after helps facilitate in a speedier recovery.

Why Hydrating is important. 

Lack of proper hydration can lead to serious problems that can cause heat stroke or heat exhaustion.  This happens when the body’s cooling system shuts down and body temperatures rise above normal . Here is a table that breaks down the difference between the two. 

 

Heat exhaustion symptoms Heat stroke symptoms
general weakness elevated body temperature above 103F (39.4C)
increased heavy sweating rapid and strong pulse or heart rate
a weak but faster pulse or heart rate loss or change of consciousness
nausea or vomiting hot, red, dry, or moist skin
possible fainting
pale, cold, clammy skin

How much water should you drink ?

Everyone sweats at a different rate. Weighing yourself before and after exercise can help indicate how much water you have lost. According to Burke., L.M. et al and Sawka et al it is recommended to drink 1.5 L of water for each Kg of fluid lost. 

It is recommended to drink ½ your body weight in ounces of water. So a 100 lb person would drink 50 oz. 

The main electrolytes lost are sodium and chloride. These minerals are important for the regulation of nerve function, muscle contraction (hence why you camp up when dehydrated), absorption of nutrients, blood pressure regulation and the balance of fluids in our body. 

Dehydration also results in fatigue in workouts. So if you train in the morning and went all night without fluids, hydrating in the morning is important. If you slurp down water in a short period of time, that invokes diuretic response ( you excrete it). Simply adding electrolytes to that water will help you retain your fluids.

Other Tips That I Practice

Running during the coolest times of the day are best, but life demands may not always allows for this and sometimes it is still hot even when you wait. 

Wear a white hat training that is thin and made of a synthetic material that allows for evaporation of heat. Bring water on your workouts and drop bottles and go out and back on intervals so you can ingest water. Even having two so one you can pour on your head can really help.

Try to stick to the shade, and adjusting for paces can help. Jack Daniel’s table for pace adjustment is beneficial so you are not too hard on yourself for running a bit slower in heat!

Running Injuries – A Well Rounded Strength Program Can Ward off Injuries

Pain in the Foot is not fun. Especially when you are trying hard to stay fit during the COVID-19 outbreak. No access to gyms has forced people to be creative and move their exercise routines outdoors. It may even mean taking up new exercise. That may mean new aches and pains, because our body is not used to the form of exercise.

Here are some tips to help keep our body well rounded when taking up running.

First of all. My philosophy has always been that the foot is part of the kinetic chain of the entire leg. Forces acting on the foot can contribute or exacerbate foot pain.

A lot of the time we do not spend enough time focusing on staying strong in a well rounded approach. Weakness is why we get hurt. So lets try our best to avoid weaknesses.

Please note this is me sharing what I do. I have worked together with a physio to ensure I have my proper form so I do not hurt myself.

Exercises to do to help up stay injury free!

Strength training we should aim to do 2-3 times per week.

Lunges or Split Squats

The main point here is that how you position your body can impact where you feel the strengthening. Your back should be straight . Hinging at the hip and sinking backwards when you lower can target the glutes more. While hinging slightly forward can target the quads more. I specifically like to target the glutes. Running and walking already makes you quite quad dominant.

Lunges are also a great warm up to do prior to runs. Simple walking lunges helps to wake those muscles up!

Step Ups

This is where there is a step or a stool in front of you. You place one foot on the step and then press up . You straighten the leg and drive the other leg up. You pause at the top for a couple of seconds and then slowly go back to the ground.

Calf Raises

This is a big one for runners. The calf muscles work hard during runs. Over working can lead to wear and tear and actually weakness. The calf helps to absorb the impact of running as well as drive you forward in toe off phase of gait. Keeping this area strong can help reduce foot and ankle related injuries

To do this exercises you can do on two feet or one. You simply go up on the balls of your feet while attempting to not roll your ankle in or outwards. You want to think of maintaining the even weight distribution on all balls of the feet.

If you suffer from Plantar Fasciitis, I can help guide you to build up to this exercise. As doing this when injured can hurt the fascia band more, depending on the severity of the injury.

Hip Abduction

This can be done lying down or standing up . Lying down is a good place to stat initially. To do Stand with band around your shins and then raise the leg outwards. Keep the foot in line with your hip, try to not have it migrate in front of you your behind you . Keep your toes pointed forwards.

Hip Extension

Place a band around your shins and keep both feet facing forwards. Lift one leg back behind you and then return to normal. This works the hamstrings and the glutes.

Hip Flexors

This helps with running and form. You place a loop band around both feet and drive the bent knee up towards your chest.

Core Exercises

I am a big fan of planks for the core. This is done on the floor with your elbows bent. You can squeeze your glutes and ensure your back does not sag . To make this more difficult you can lift one leg up and hold. This is a hip extension variation. The other exercise you can do is side planks. This helps to work the hip abductors. A more difficult variation is to extend your arm and then raise one leg up in the air and hold.

 

Do not forget to also stretch!

 

Running Shoes – Footwear Advice !

Foot Pain Running? How and Why Footwear Matters. 

Lets face it, we are trying to make the most of this time of isolation. We want to be healthy and maybe take the opportunity to reach our fitness and health goals.  Without access to the gym or our fitness groups we are forced to get outside and get moving! Running is easy, right? We put on a pair of shoes on, put one foot in front of the other and get our heart rate up. An unexpected pain in your foot has put a road block into your plans. 

What to do if you get foot pain.

The first thing people should do, who experience foot pain, is rest and also take a look at what they have on their feet. I am offering some suggestions for what types of shoes to look for when you are experiencing pain in certain areas of your feet. 

Simple Terminology You Should Know When Buying Shoes 

Heel Drop – this is the difference of the heel height in relation to the forefoot height. A heel drop from 8 mm up to  12mm is seen as a higher heel drop. A lower heel drop is from 6mm down to 0 mm. 

Neutral shoe does not offer any gait correction. Stability offers gait correction for people that have flat feet or their knees and feet collapse inwards. Support is defined as non corrective gait movement guidance, this is seen in Brooks footwear as guiderails.

Foot Pain Symptoms and Shoes to Look For 

A key note – With any foot pain issues, a stiffer sole of some substance is better for foot pain. A soft sole may feel nice, but a stiffer sole adds stability to the foot. Brooks tends to have their shoes on a firmer sole across the board. Other lines may have firmer options. 

Achilles pain. Achilles issues can arise from lack of flexibility, calf weakness and pronation issues. Depending on if your issue is a result of pronation or not you should shop for a shoe at least a 10mm drop. 10 -12 mm heel drop brings the ground up to the foot and helps to alleviate strain off the achilles.

Tibialis Posterior Pain. Pain on the inside of your shins or inside of your arch. A 10 – 12 mm drop.Stability or support shoe will help with this. This problem usually arises from weak hips, calf and feet.

Plantar Fasciitis – 8-10 mm heel drop.  A firmer soled shoe with pronation control and a wide toe box. This problem usually is a complex one! I like a more supportive shoe with pronation control and a wider toe box. Intrinsic weakness is common with this condition. Having a wider toe box allows one to use toe spacers to help work their intrinsics when exercises. I also like a higher drop as calf tightness and weakness is also common with this condition. Bringing the ground up to the foot helps to take off some tension from the foot. 

Pain bending the toes upwards or a toe sprain – Any of the carbon plate shoes will to go well with this . These fancy shoes include the zoomfly, TC New Balance, Saucony Endorphin Pro and Hoka Carbon X shoe. 

Metatarsalgia or pain in the ball of their feet- Now these people would respond well to a lower drop 4-8 mm. I also recommend more cushion in the forefoot and wearin a met pad. Certain met bads are better than others for running. Materials that absorb sweat can lead to hot spots and friction/ blisters. That is no fun!

There you have it ! A few common foot conditions with footwear choices. 

A key note, when going down into a lower drop be careful. It takes time to adapt to that drop to avoid any achilles or ankle issues. 

Happy Running !

 

 

Best Footwear for Foot Pain

How Footwear Is Changing

I have noticed a recent trend in footwear companies across the board.  Specifically, in their stability and support lines. Support used to have medial posting, which is a foam made of a higher density on the inside of the sole. Sometimes these shoes also have a raised heel on the inside relative to the outside. This makes a wedging effect to prevent the foot from rolling inwards. A lot of foot problems are related to problems in the mechanics along the kinetic chain of the leg. However, not all foot types can tolerate a wedging effect. For instance, a Pes Cavus foot type or a supinating foot should not be forced into excessive supination. This can result in other foot problems.

How Footwear is Using Podiatry Concepts

The latest footwear technology is something similar to what we use in Podiatric Medicine. The new trend attempts to guide the foot to remain straight by having support above the sole of the shoe on either side of the foot. This concept is similar to what is used in Podiatric Medicine, which are “flanges” on medial and lateral sides of the foot. Flanges are designed to prevent the foot from rolling in or rolling out. However, in an actual orthotic this modification can be difficult to tolerate as it may not be the most comfortable. With a  shoe having this design, that makes a flange more tolerable.

This new design does not mean the foot is posted in either direction, it just guides the foot from rolling inwards or outwards. Brooks has changed a lot of their shoes to this new technique called Guide Rails. Similarly, Nike has so called replaced their Structure with the Nike Infinity React Shoe. he footwear companies have claimed that this new design has the potential to help reduce the occurrence of running injuries. Nike compared the Structure to the Infinity React and apparently found the athletes in the study had missed fewer training sessions in the new React Infinity shoe.

A Foot Specialist’s Opinion of the Stability Concept 

I have personally tried the Brooks Adrenaline and do really like this philosophy for foot health. The shoes are lighter without the heavier density of foam from the posting on the medial aspect of the shoe. I do like this new concept because it is shifting to a more neutral trend of support across the board.The other reason I do like a more neutral shoe is that it also does accommodate an orthotic well for those who need it. Orthotics should be in neutral shoes to avoid the effect of “ over-correction”. The shoe provides those “flanges “ for support and works well to help an orthotic do its job. The amount of “correction” can be done in an individualized manner in an orthotic based on individual biomechanic numbers, opposed to having a shoe with posting that is one size fits all among a population.

Additionally, in a study of Runrepeat, it was found that neutral shoes in combination with custom foot orthotics had a better impact on foot and lower limb injuries opposed to just stability shoes themselves. https://runrepeat.com/arch-support-study

I do really like this new trend in footwear and have tried it. I approve !

What you need to know about Plantar Fasciitis- Downtown Toronto

What You Need to Know About Plantar Fasciitis Treatment 

After going through my own foot injury, I discovered the benefits of using a stiffer orthotic to help my foot heal during rehabilitation. 

What is the Plantar Fascia 

Plantar Fascia is a thick dense, fibrous band that runs along the bottom of your foot. It has three bands, on the sole comprised on the outside and inside and middle of the foot. It starts at your heel and inserts onto the balls of your feet. 

What Does It Do:

It helps with to absorb shock from the ground when you run or walk.It helps to stabilize the foot from when your foot lands on the ground to when it pushes off.  Plantar Fasciitis is one of the most common foot injuries. 

Factors Leading to Plantar Fascia Injuries:

PronationPronation is when forces placed on the foot fall inwards.This can arise from hip weaknesses, ankle weakness, hamstring weakness and tightness also tight calf muscles.

Imbalances in the body lead to abnormalities in gait, which alters how the foot functions, leading to injury. 

Pronation  tends to happen mostly in people with flat feet. Their feet undergo more movement due to hypermobility, thus leading to more strain on the band. The foot muscles get fatigued and weakened, then the plantar fascia gets injured.  However, pronation can also happen to those with high arches. Their pronation origin may not be from the foot but up the chain or lack of flexibility and can still tax the foot intrinsics. 

Foot Weakness : This is very important and foot strengthening should be implemented into any plantar fasciitis rehabilitation. The calf and the foot muscles have to be strengthened in order to  withstand kiad demands during walking or running. This can be the most difficult part. Depending on form, calf strengthening exercises can cause further irritation or pain. I know exercises to help the foot and calf get stronger without irritating the plantar fascia injury.

Lack of Flexibility: Stretching the calf muscles and hamstrings are important. Stretching also makes the plantar fascia feel better momentarily. You should hold the calf stretches with the knee straight bent for 1 minute. 

Shockwave treatment does work well. It promotes healing to the tissue by sending pulses to the tissue. My philosophy is that it needs to be combined with the proper strength training program in order to effectively work. If the underlying issue is not addressed the pain will return. 

My philosophy combines strengthening in a progression, stretching, rest, modalities, footwear changes and orthotics.

This is the airplane . Focus on activating the foot muscles and do not allow the ankle to roll inwards. The standing leg lengthens and strengthens the hamstring , the lifted leg helps strengthen hips and hamstring.  Try holding for 20 seconds and do a few times.

 

Orthotics and Bunion Treatment in Downtown Toronto

Orthotics and Bunion Treatment in Downtown Toronto

As Downtown Toronto Chiropodist and Podiatrist, we focus on the management and treatment of foot pain. Some conditions respond well to rehabilitation exercises and some  require support to help prevent the progression of foot pain. Sport medicine literature recommends those with bony problems, such as bunions, benefit from a stiffer and more supportive orthotic. 

Rehabilitation and orthotic prescription is what  Downtown Toronto Chiropodist,  Laura Desjardins has a lot of experience with. She has a lot of experience in making orthotics that prodive the rigidity needed for athletes as well. In fact she runs in a rigid orthotic herself. After finding out soft orthotics still cause her foot pain, she now feels even runners with bunion issues should be in a more supportive device for best pain relief.

 Downtown Toronto Chiropodist, Laura Desjardins, is fortunate to connect with various sport medicine researchers leading in tendon research and professors from top ranked sport medicine faculties across North America. This knowledge has helped her understand foot injuries in more detail.  Bunions are one condition that can benefit from orthotics.

What are Bunions ?

The medical term is Hallux Abducto Valgus and best described as the big toe deviating and a bony province over the inside of the joint. It can present with or without pain.

What causes them?

This problem can arise from tight fitting/ narrow toe boxes, high heels, flat feet, and pronation of the leg and foot. Pronation is when the bones fall inwards towards the midline of the body. Bones can shape based on repetitive movement in this pattern.

Treatment and Orthotics

Initial bunion pain can be treated with shockwave therapy, anti inflammatories, joint mobilization , rest ,splints, spacers, ice and support. Later stage treatment includes hyaluronic acid injections or surgery. At Downtown Toronto Chiropody clinic, Laura Desjardins treats this condition by addressing alignment, hip and foot strengthening, orthotics and footwear education. If needed, one may be referred for hyaluronic acid injections for joint pain. If conservative measures fail, then bunion surgery is the next step.

How Orthotics Help Bunions:

The condition is due to hypermobility and the foot collapsing inwards. Orthotics have to be stiff with the correct prescription to correct for your individual foot deformity. Casts or 3D scanners are the best impressions for taking your orthotic casts. That is where the true correction can be made from. Foam box and the pressure mapping are not considered gold standard with orthotic prescription making. The outcome of the effect of these devices can be compromised.

Quick tips For Bunion Treatment

Icing the area, using topical pain creams and anti-inflammatories can help lessen the ache. Simple bunion splints you can purchase, help stretch the joint capsule and offer temporary relief. These splints do not fix the bunion as the underlying issue is from the trauma. This is trauma from wear and tear on your feet such as standing, walking and running.

Key Points

Bunion pain does respond well to orthotic treatment. Bunion treatment orthotics need to be made with the correct prescription for support or else they will not prevent the collapsing of the foot . Orthotics for bunions need to be stiff with the foot corrections made in them. The casts should not be foam box. If  treatment of orthotics , exercises, footwear changes, spacers and splints do not offer relief, you should be referred to an orthopedic surgeon.

Footwear and Foot Pain Tips Toronto Chiropodist and Podiatrist

How Footwear has an Impact on Foot Health:

Foot pain can be directly related to your shoes. A lot of our foot troubles come from our repetitive day to day activities and our footwear. Those who walk around Downtown Toronto probably go to the path or grab meals outside their office. Most of my patients keep on the same shoes as their dress shoes. Going into winter that will change, however in Toronto we have access to the path, which allows people to keep their dress shoes and grab lunch, without having to step outside!

It is best to at least change footwear into more appropriate shoes for longer commutes.  Dress shoes do not have the greatest amount of forefoot cushioning and most of the designs are narrow and tapered in the toe box. A narrow toe box squishes the toes together which can lead to many foot problems including bunions and foot muscle weakness.

Foot muscle weakness is due to the lack of use ! If someone was to wear mittens to do everything each day, they would have weak hands. This is similar to the feet, that is why a larger toe box is always recommended. With a larger toe box , your feet can dynamically aid you in walking. When the toes are able to spread apart and grip withing a shoe, they are able to keep moving, strong and stay in shape. Bunions and hammertoes arise from the foot adapting to pressure on a constant basis. Buying footwear with a bit more toe box room or stretching the shoes from a shoe maker can help prevent foot problems and also improve comfort!

Running Shoes

Shoes with padding and cushioning can help reduce aches and pains in your feet after runs. People who are prone to forefoot pain should also adapt not only a strengthening regimen , but also choosing footwear of adequate support and forefoot cushioning. Orthotics can also be made to provide extra shock absorption and help with deflecting pressure on the forefoot. Shoes should be replaced every 800 km . After that point the foam compresses and looses its responsiveness, reducing its ability to help support and protect your foot.

Footwear had some a long way with the mesh and seams manufactured to help out those wider feet and bunions. If you happen to ever get blistering in your running shoes, come me, Laura Desjardins . I am well experiences with runners and know how to manage that area of concern for people.

 

Foot Pain Treatment and Orthotics- Downtown Podiatrist and Chiropodist

Foot Pain Treatment and Orthotics- Downtown Podiatrist and Chiropodist

The ideal foot is one that is cosmetically free from pathologies, free from pain and has normal biomechanics. Activities should not cause your foot pain. The foot should fit comfortably in most shoes. If you find yourself thinking you do not exhibit some of the characteristics, you may be someone susceptible to experience foot injuries or ongoing problems with your feet.

Certain activities and footwear over a lifetime can impact your foot health. Ballerinas, runners or those who need to wear high heels can undergo foot changes that impact their quality of life and overall health.

Most Common Symptoms of Foot Pain

Ball of the foot pain

This is typically known as metatarsalgia. Within that term there are many factors that can be causing your pain, which include callouses, corns, tight footwear, flexible footwear, arthritis, stress fractures, ligamentous injury, the arch collapsing and even stress fracture.

Arch pain and heel pain

This typically can be plantar fasciitis, however other factors must be rules out. Other differentials include a seronegative arthritis, nerve entrapment or stress fracture/ stress reaction.

Nerve pain and burning sensation

This can vary from a nerve entrapment, neuroma or neuropathy.

Due to the fact many conditions my seem like others, it is best to have a specialist to assess your conditions to give you the best understanding of your foot pain. I, Laura Desjardins’ goal is to get people out of pain and back to health. I provide an examination with a detailed medical history as well as a treatment plan. I have experience in extra training at Harvard Medical School in Sport Medicine, Canadian Sport Medicine conferences and my own running and foot injury experience.

I believe in a well rounded approach which may include supporting the foot with orthotics to help the injured tissue heal, along with exercises and treatment plan. I can also offer a return to sport or activity program.  Modalities and tools to help speed healing are also offered at my clinic, such as shockwave therapy, which I believe is very beneficial, however only when combined with the proper effective rehabilitative program. Sometimes, I may refer you off to a Sport Medicine Doctor, who I trust, to give you further tests or treatments.

I am a passionate runner and foot health has always been so important to being able to stay consistent and healthy. Your feet are your foundation and strong and mobile feet are important, seems how we use them each day!  I am confident I have a vast experience in footwear, orthotics and treatment when it comes to foot pain management.

 

Downtown Toronto Podiatrist and Chiropodist Tips on Foot Pain

Laura Desjardins, a Downtown Toronto Chiropodist, is passionate about foot rehabilitation, treatment and injury prevention.  Here at downtown Toronto chiropodist and downtown Toronto podiatrist, Laura takes deep motivation in helping people get back their foot health. Being an elite runner / athlete, she understands injuries and has had her share of her own experience managing foot and lower limb pain.

Laura realized most of her own injuries were foot and lower limb related, so she chose a field that would help her manage foot and lower limb pain.  This has given her first hand experience with foot pain. 

Here are a  couple tips from Laura , a downtown Toronto chiropodist, who works with an experienced downtown Toronto podiatrist. 

Common foot conditions and what to do about them.

It is recommend that if any of these issues still persist to come on in and see Laura Desjardins at our foot clinic downtown Toronto.

Bunions 

Footwear 

The initial treatment is footwear modification. While you wait to see a chiropodist or podiatrist, it is best to avoid any shoes that makes the pain worse. Simple, it may seem. You may not be aware that most of your footwear could be a source of your pain. In fact changing footwear is the number one treatment people do for their foot pain. Chose a wide toe box and forgiving material without seams across the big toe joint.

Home Treatment

Toe spacers, a certain type, can offer hassle free management to keep the toe aligned. Laura Desjardins also recommends particular splints to help the joint capsule and the muscular imbalance around the big toe. It is hog wash to think a splint will reduce the bunion, it may help improve the space between the big toe and the second and pain, but the bunion will not go away. 

Icing and anti inflammatories, oral or topical. These types of medications are to help wth joint irritation and inflammation, as long as no contraindications exist for these medications. 

Bunions can arise from other issues other than just the foot. That means there is a more complex issue requiring the help of an experienced foot practitioner, like Laura Desjardins to help you find that missing link . 

Plantar Fasciitis 

This one is a very painful and stubborn condition once it starts. Laura has personal experience with plantar fasciitis and understands what works and what does not. She also has great insight to guide you through this condition in stages through to recovery. Laura also offers Shockwave therapy along with exercises and treatment for this condition. She also has extra training from Harvard Sports Medicine for rebuilding foot strength. 

Footwear

Avoid anything that lacks support and flat. A good test is to attempt to bend the twist the shoe as if you were to twist out a dish rag. If you can completely twist the shoe, it is not good for you! This means you want a stiff sole for plantar fasciiits. 

Wide toe box, this is important to allow the foot muscles in the toes to move and strengthen while you walk and move. 

Home Treatment

Rest is always best. Laura’s rule of thumb is do not do anything that causes pain. Pain is your best navigation tool in this injury. Towel scrunches, stretching and working on rolling the foot out as well as ice is good in an acute phase. If not contraindicated, anti inflammatories can help. 

Plantar fasciitis is one of the foot injuries that can take a long time to heal because of the location on bottom of the foot. If you do not see improvements in a timely fashion, it is recommended to seek help as this condition can become chronic plantar fasciitis and even debilitating. 

Laura’s approach to plantar fasciitis includes gauging your individual phase of the condition and your individual biomechanical assessment. There are certain exercises and activities that should be or shouldn’t be done based on where your injury is in the healing phase. 

Keep in mind it is not abnormal for this injury to take months to heal. UNFORTUNATELY, the located is right under the foot in a large weight bearing area so it is bound to undergo repetitive stress. However, the chiropodist and podiatrist at our foot clinic downtown can help reduce the healing time and help give you the tools to help manage it. 

Our chiropodist, Laura Desjardins, is very keen on foot conditions and being a runner, she understands the value in getting your health back as soon as possible. Her approach is holistic in nature where she really wants to determine your underlying issue and uses Podiatric skills as well as her sports medicine knowledge to help teat those with foot pain. 

Here is a link from the Globe and Mail advocating the important of foot health and the body. https://www.theglobeandmail.com/life/health-and-fitness/fitness/how-the-feet-run-the-show-in-a-healthy-body/article23790241/

Orthotics Downtown Toronto Podiatrist and Chiropodist

Orthotics

The season is here to be changing into boots and enclosed shoes. The correlation of injuries and poorly supportive footwear is known. Speaking from experience, each time I would train in a lighter supportive shoe for an extended period of time, I ended up with an injury. This was even after taking precaution to strengthen the foot and slowly adapt to lower supportive footwear. According to a study of Sports Medicine , running in minimal footwear lead to the  increase in the likelihood of injury risk.
This brings me to my next point. I have learned the hard way . I hate foot injuries and orthotics did help in preventing my injuries along with proper footwear. This also goes for those who are walking around on their feet in Downtown Toronto. Repetitive strain is strain and certain types of footwear can predispose the likelihood of these injuries to arise.

What do orthotics do ?

They help to control abnormal forces, support the injured foot and help to prevent injuries of the foot. The nice thing about them is that you can add support to an array of your shoes. Now I understand most of the fashionable shoes do not give the most support, so it is nice you can have a custom foot orthotic with your individual prescription needs to add extra support to your footwear for your foot pain. Orthotics can also be practical , sleek and easy to move from shoe to shoe.
According to Rehabilitation Sports Medicine , orthotics are seen as a very important and useful tool in the rehabilitation process for injuries.

When would an Orthoic be needed?

Pain is a good indication that you may be a candidate to be fitted for custom foot orthotics at our Podiatry and Chiropody office Downtown Toronto. Not all orthotics are built the same and that is why they are custom. Your foot is casted and then placed into a corrected position. From there further corrections can be made. Depending on your foot pain and condition, the orthotics will be made based of that as well. It is very important to see the correct professional for your custom orthotics that your insurance recommends as they know they will do the best job at accurately prescribing the device for you.
I had great success to ward off an achilles issue with a pair designed for and achilles issues. Bunions , plantar fasciitis , metatarsalgia, hallux limitis , turf toe are all things that can be adequately treated with custom foot orthotics to help the foot heal.

What to expect?

Custom foot orthotics do take some time expect anywhere from 2- 4 weeks. I always follow up to ensure patient satisfaction. There is also a break in period to help start firing other muscles that may not have been firing before. I know I experiences this in the top of my foot and shin when I had worn an orthotic with a more control . That just felt like the soreness you get when you workout.
My approach not only includes orthotics, but I do believe in a well rounded approach which addresses strengthening and stretching as well as a biomechanical evaluation. As with any injury , time and patience as well as rest and treatment is your best approach to a speedy recovery !