Advice on insoles/inserts for flat feet

effluent

Hi,
I've had problems with posterior shin splints (both legs) and IT Band syndrome (one leg), for about a year now. This time last year I believe I got stress fractures on my shins so I laid off the running. Then when the pain eased off I started running again around Christmas. There was snow on the ground I was running on; I thought it would be good to run on the snow on account of it being soft. But this actually aggravated IT Band syndrome on one of my legs, it was so bad I had trouble walking.

I've been in consultation with a physio (who wasn't really that great on reflection) and an orthopaedist who was brilliant and could tell what the problem was by looking at my legs. Following advice from my physio, she recommended that I would benefit from getting inserts for my feet. Though the orthopaedist didn’t think I’d need inserts, instead he gave me insoles. I have flat feet, but one of my feet has a greater degree of fallen arches, which is causing IT Band on one of my legs.

From what I understand, this condition is caused by my flat feet and isn’t an injury caused by wear and tears, and should be rectified by insoles/inserts. I did see an improvement initially from the insoles I got but I’m still feeling pains in my shins and knee after a run. I’m getting in touch with my orthopaedist to see what he thinks. The pain isn’t that bad, it’s just I don’t want to end up back where I was this time last year.

Is there a difference between insoles and inserts, and how long before you see the benefits of it?

I’m not looking for medical advice, I’m hopping people who might have been in a similar position to me could offer their experience of this.

All I want to do is get back running my normal routines, words can’t express my frustration

jimbobaloobob

Hi Effluent,

Im trying to figure from your post if inserts and insoles are meant to mean the same thing also.

There is a possibility that by inserts they are referring to off the shelf footbeds. With the other being in reference to custom made orthotics.

If your problems are linked to your IT band. It would suggest that you need to work on stretching also. An insert into your shoe might make the long term difference but if your suffering from tight IT bands linked to it, you need to work or stretching.

There are specific stretches for this easily found through a google.
As for when you will see results, i would imagine that thats a broad question. Relief of symptoms might begin straight away but if you go back high level exercise too quickly you might just aggravate the problem before it has time to recover.

effluent

jimbobaloobob wrote: »

Hi Effluent,

Im trying to figure from your post if inserts and insoles are meant to mean the same thing also.

There is a possibility that by inserts they are referring to off the shelf footbeds. With the other being in reference to custom made orthotics.

If your problems are linked to your IT band. It would suggest that you need to work on stretching also. An insert into your shoe might make the long term difference but if your suffering from tight IT bands linked to it, you need to work or stretching.

There are specific stretches for this easily found through a google.
As for when you will see results, i would imagine that thats a broad question. Relief of symptoms might begin straight away but if you go back high level exercise too quickly you might just aggravate the problem before it has time to recover.

I recieved insoles from my orthopeadist. When I was talking to my physio about getting orthopeadics, she mentioned inserts. She said these were made out of leather and offered good support for the arches. My orthopeadist gave me insoles, he thought I wouldn't need inserts. I thought my condition (shin splints and IT band) was caused by biomechanical reasons, and these insoles would have made an instant improvement and would have erradicated these problems (in theory).

I have given more time to warming up/cooling down and stretching my IT bands and calfs. I'm in two minds whether to give up running for a week or two and include more stretches or to get on to my orthopeadist about getting inserts. I'm not sure will getting these inserts make any difference

Burkatron

effluent wrote: »

I recieved insoles from my orthopeadist. When I was talking to my physio about getting orthopeadics, she mentioned inserts. She said these were made out of leather and offered good support for the arches. My orthopeadist gave me insoles, he thought I wouldn't need inserts. I thought my condition (shin splints and IT band) was caused by biomechanical reasons, and these insoles would have made an instant improvement and would have erradicated these problems (in theory).

I have given more time to warming up/cooling down and stretching my IT bands and calfs. I'm in two minds whether to give up running for a week or two and include more stretches or to get on to my orthopeadist about getting inserts. I'm not sure will getting these inserts make any difference

Orthotics is what I think you're referring to! My opinion on them is that they're a very expensive bandaid for problems that need to be fixed by strengthening & relaxing opposing muscles that have gone into lesion! From what I've read & been told by knowledgeable people is that the custom Orthotics are only needed by a small percentage of people with severe problems. The rest of people will benefit from decent shoes or off the shelf Orthotics. (Not to mention a decent practitioner that will treat the problems & use rehab to fix the issues!)

That been said they only support the problem area & as soon as you take the orthotics off there's no benefit & can make the muscles they support weaker over time!
The insole that is getting more & more popular are Mortons Postural Control Insoles (pci's)! They basically retrain the muscles of the arches in your feet which in turn works up the kinetic chain & can relieve knee, hip,pelvic & spinal issues. I've seen them work on my girlfriend over the past few months so have seen what they can do! Your orthopedist wont sell you these as he wont make loads of money out of them & possibly doesn't have a clue about them! You can get them here Give them a try or a pair of off the shelf orthotics before you spend a fortune...hope this helps

castle

Burkatron,not sure but are you saying that flat feet can be cured(as far as I am aware they can't)have done alot of research into as my feet are as flat as pancakes,but maybe you know something I don't if so please give details,cheers

Burkatron wrote: »

Orthotics is what I think you're referring to! My opinion on them is that they're a very expensive bandaid for problems that need to be fixed by strengthening & relaxing opposing muscles that have gone into lesion! From what I've read & been told by knowledgeable people is that the custom Orthotics are only needed by a small percentage of people with severe problems. The rest of people will benefit from decent shoes or off the shelf Orthotics. (Not to mention a decent practitioner that will treat the problems & use rehab to fix the issues!)

That been said they only support the problem area & as soon as you take the orthotics off there's no benefit & can make the muscles they support weaker over time!
The insole that is getting more & more popular are Mortons Postural Control Insoles (pci's)! They basically retrain the muscles of the arches in your feet which in turn works up the kinetic chain & can relieve knee, hip,pelvic & spinal issues. I've seen them work on my girlfriend over the past few months so have seen what they can do! Your orthopedist wont sell you these as he wont make loads of money out of them & possibly doesn't have a clue about them! You can get them here Give them a try or a pair of off the shelf orthotics before you spend a fortune...hope this helps

Burkatron

castle wrote: »

Burkatron,not sure but are you saying that flat feet can be cured(as far as I am aware they can't)have done alot of research into as my feet are as flat as pancakes,but maybe you know something I don't if so please give details,cheers

Flat feet in the majority are down to incorrect bio mechanics & muscle imbalances.If you correct these problems "flat feet" can be fixed. It's been done! I've seen with rehab & the aid of the insoles I've linked that it can be done. Unfortunately there's no studies out there yet but if we relied on studies for everything that works nothing would happen in terms of progress!
I'd give them a try, for the €70 they cost before shelling out for custom orthotics! The same as I would try off the shelf orthotics.

the mighty elk

I had a similar issue, problem with a tight IT band along with flat feet and fallen arches. I tried insoles and orthotics recommended to my by a physio. They offered short term relief but never cured the issue.
I only found relief when I improved my calf/hamstring flexibility and strengthened the muscles in my feet. I got a pair of Nike free runners and walked for an hour a day in them. After a few months I transitioned to walking barefoot, just around the house. I couldn't do this at all when I had fallen arches.
Maybe try walking barefoot on a beach a few times a week if possible. Build it up slowly.

japanesebanana

Yoga

InTheTrees

Burkatron wrote: »

Flat feet in the majority are down to incorrect bio mechanics & muscle imbalances.If you correct these problems "flat feet" can be fixed. It's been done! I've seen with rehab & the aid of the insoles I've linked that it can be done. Unfortunately there's no studies out there yet but if we relied on studies for everything that works nothing would happen in terms of progress!
I'd give them a try, for the €70 they cost before shelling out for custom orthotics! The same as I would try off the shelf orthotics.

Yes, I think they can be "cured" or improved anyway.

I would spend some extra cash on a well fitted (go to the shop and have someone spend some time with you) pair of runners, plus insoles.

SHoes are important. There's some buzz words to use. Ask for shoes that have "motion control" or "stability control". ALl the shoe makers have them and it means there's s slight flare in the sole to stop your foot turning in when you run. And it works.

In conjunction with some good insoles (Orthotics) you'll be good to go.