If you've ever experienced a sharp pain in your heel following a run or in the morning after a run, chances are you are on of the many runners suffering from plantar fasciitis. The pain stems from an inflamed or partially torn “plantar fascia,” the band of tissue that connects your heel to the base of your toes. Plantar fasciitis is an incredibly common injury (perhaps even the most common injury) for runners. Due to the frequency of this injury, many runners use insoles for plantar fasciitis - either to prevent or treat plantar fasciitis.
Treating Plantar Fasciitis
It is best to treat plantar fasciitis at onset. In fact, you may be able to arrest its progression and get fast healing by starting treatment early. Failure to address the issue early my lead to further injury of the plantar fascia and longer recovery time. At the very first signs of plantar fasciitis, you should stretch (the calf muscles are of primary concern), massage the plantar fascia and the heel with ice, massage the plantar fascia by rolling your foot on a golf ball.
Additionally, you should consider insoles for plantar fasciitis. These insoles typically provide arch support to cut down on strain to the plantar fascia and provide cushioning to the heel to reduce pain.
Wearing insoles can help lessen the pain and inflammation caused by plantar fasciitis. Consider the following:
Your feet take an incredible pounding when you run. Get a pair of insoles to help prevent and treat plantar fasciitis.
InsolesandBeyond.com offers quality insoles and orthotics that can help protect your feet from injuries. Browse our website now and get the perfect products that match your needs and lifestyle!
Runners, like other athletes and active people, are at risk of sustaining foot injuries. You can reduce your risk of injury with proper stretching (before and after running), proper running form, proper footwear, and yes, wearing insoles designed for runners. Insoles can protect runners' feet, bones, joints, tendons, tissues, and ligaments. A quality insole (or foot bed) is as important as quality running shoes.
When you run, your feet act as your body's natural shock absorbers. Wearing the right insoles is a great way to care for those shock absorbers. Unfortunately, the foam inserts that come in your running shoes do little to help. Replace those foam inserts with insoles for running and enjoy the following benefits:
You don’t need to purchase expensive custom-made orthotics. Insoles and Beyond, carries a large variety of insoles for runners. Our products come in different styles, designs, sizes, colors, shapes, thickness, brands, and prices. Apart from offering the best deals on selected items, we also ship orders free of charge for customers in the US.
Anyone who’s watched the Olympics has heard about one athlete or another dealing with a stress fracture. Maybe stress fractures have occurred a little closer to home, too – in yourself or a friend. Stress fractures can be very painful, and it’s important to understand what they are so that proper treatment can be sought.
Stress fractures are tiny, microscopic cracks that appear in the bone. Many people aren’t aware that our skeletal systems are constantly repairing themselves, replacing worn out bone cells on a daily basis as we sleep. Stress fractures happen when there’s too much strain on a given bone for the damage to be repaired overnight.
By far the most common cause of stress fractures is simple overuse. They’ll often crop up in athletes that are training or otherwise exercising with suddenly greater intensity, duration or frequency than prior levels. Other whole-body issues such as nutrition deficiencies, lack of sleep or even hormonal imbalances can contribute to stress fractures.
The first step in treating a stress fracture is diagnosing it. The pain is felt within the bone and it’s right around the affected area – both while it’s in use (for example, jumping on a leg with a stress fracture) and when it’s pressed on (otherwise known as bone tenderness). It’s alleviated with rest and exacerbated with use. A stress fracture diagnosis can come from an x-ray, but early stress fractures are not always picked up by x-rays. Other, more precise diagnostic tools are bone scans and MRIs.
Once you’ve got a stress fracture diagnosis, the main element of recovery is rest – generally anywhere from one to six weeks with a gradual return to weigh-bearing for a non-serious diagnosis. Over time and with enough rest, the bone will be able to repair itself and normal activity can be resumed. More high-risk stress fracture, such as those in the hips, are treated more aggressively to prevent the micro-fractures from becoming full-blown fractures.
The best treatment for stress fractures is prevention. While stress fractures can occur in any bone of the body, they most frequently appear in the lower extremities, which are weight-bearing and subject to high-impact use. One of the ways you can support yourself while you’re recovering from a stress fracture is to wear supportive footwear with plenty of cushioning. This will improve how efficient your biomechanics are, reducing any unnecessary strain, while providing shock absorption to reduce the impact of your stride. Our recommended insoles for work boots have some of our favorite cushioning insoles on the market. If you aren’t sure which is right for you, click the contact button on the left to get in touch! We’re happy to help.
None of this information is intended to replace a diagnosis from a licensed professional. If you suspect that you’re dealing with stress fractures, see your doctor as soon as possible for a proper diagnosis.
I recently had the chance to chat with renowned athlete and track&field coach Liz Wort, a collegiate star-turned-coach at Duke University who is now coaching track and field at TCU. Liz tried a pair of our new currexSole RunPro insoles for runners (and everyone else), and we wanted to know what she thought about the insoles, about coaching, and about being a runner. Enjoy this interview!
Insoles and Beyond: Have you ever used insoles in your running shoes before trying the RunPro? What first drew you to using inserts for your running shoes?
Liz Wort: Never used insoles but have always needed structured shoes because I overpronate and have flat feet. I wear Nike shoes now because that is the shoe company we are sponsored by at TCU and the Nike training shoes don't provide as much support. The Nike shoes with the insole have been a good option! I also like the insole with my Asics shoes, which is what I am wearing now.
IAB: What do you think of the RunPro insoles?
Liz: Very comfortable!! Not overly supportive but a very nice supplement to the support already in my shoe.
IAB: What are some of the biggest benefits of the RunPros?
Liz: Just enough cushioning to support your foot, but not too much. Sometimes insoles or orthotics can hurt your foot because they offer too much correction and these do not do that.
IAB: CurrexSole says the secret to its RunPro insoles is the Dynamic Arch Technology (DAT), which is designed to keep the foot in the optimal position. How did the DAT affect your stride, stability, and/or efficiency?
Liz: I believe the DAT in the RunPro helped support the inner arch of my foot, which I tend to roll in on. By keeping it supported, that allows my shin and knee to fall into a comfortable stride that doesn't put strain anywhere.
IAB: The RunPro comes in three different arch heights. What do you think is the importance of having the arch height option when selecting insoles?
Liz: Everyone has a different foot and a different stride, and I know that I personally need different support than someone who has a foot with more natural arch (I have very flat feet) or someone who doesn't pronate as much (I am a big overpronator).
IAB: Would you recommend the RunPro line to your students and colleagues?
Liz: Yes! I think it can offer excellent supplemental support to the right kind of shoe/person.
IAB: What are some of your favorite moments (or achievements) as an athlete? as a coach?
Liz: As an athlete: competing in the Olympic Trials and NCAA Championships (in track and cross country, especially my senior cross country season when our Duke team placed 3rd at NCAA's and won back-to-back ACC and NCAA Regional Championships--that was fun!!), as well as the Penn Relays. As a coach: watching Duke teams win Penn Relays titles and coaching an athlete to a 10k NCAA individual track & field title.
IAB: Why do you run?
Liz: I love to get outside and breathe the fresh air and it helps me get some of my energy out! It clears my mind and gives me some "me" time for my day or if I'm running with friends it is a fun social experience! I also love to explore new places and you can see some awesome things via running that you can't see any other way!
IAB: What are your coaching aspirations?
Liz: I always want to develop each athlete I coach to their fullest athletic potential – help them grow as a person, learn how to overcome failure, set high goals and do the hard work required to chase their dreams. In terms of outcome results, I always aim to have as many athletes as possible scoring points at the conference meet or becoming NCAA All-Americans.
Thanks, Liz! All the best to you and your team!