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Insole for heel pain/plantar fasciitis



Pain under the heel and/or under the arch.

The most painful thing is that I just started walking and sedentary in the morning.

Indirect intermittent pain can progress to severe persistent pain.

The foot/ankle feels generally stiff.


Plantar fasciitis

Inflammation of connective tissue at the base of the foot.

Plantar = plantar, fascia = dense fibrous connective tissue, inflammation = inflammation

The plantar fascia adheres to the bottom of the calcaneus and extends outward in a fan shape to the toes.

The plantar fascia is used to support the foot and form the arch of the foot. Its elasticity is small and thick.

With Tottenham

The calcaneus is an abnormal growth of the calcaneus due to excessive stress or tension attached to the calcaneus by the plantar fascia.

Excessive traction of the plantar fascia on the heel bone causes this excess bone (spur) to grow in a pointed shape pointing to the toes.

main reason

Excessive inversion

Internal rotation is a normal movement of the foot. The arch can be flattened to a certain extent, helping the body absorb vibration and adapt to different grounds.

In gait analysis, the first contact is the heel and the outside of the foot; then the center of gravity continues to move toward the arch and toe.

If the foot is weak or tired, or if the shoe is not supported, then the arch will be flatter than normal, which is excessive internal rotation.

Flattening of the arch (excessive internal rotation) can cause pressure on the arch, stretching the plantar fascia supporting the arch and possibly causing inflammation at the attachment of the heel.

This repeated excessive internal rotation is the main cause of many injuries to excessive use of the lower extremities, with plantar fasciitis and heel spurs being the most common foot injuries.

Contributing factor

Age – As you age, flexibility tends to decrease.

Any sudden change in activity, especially an activity that increases the weight or pressure of the foot.

Changes in training—increased toe runs, running speed or hillside running can increase foot pressure.

Flat feet are the most vulnerable because of the lack of support. Due to the lack of flexibility, stiff, high arches are easily injured.

A sudden increase in weight (overweight or pregnancy) may also increase stress.

Poor support and/or poor support within the shoe can increase the pressure on the foot when wearing the shoe.

Biomechanical changes in the foot can lead to an increase in internal rotation (see main cause).

Treatment - the most recent recommendations in the literature

"3S" - stretching, strengthening and support, as well as ice and rest, have been found to be the easiest and most effective way to treat these injuries.

Stretching the calf, Achilles tendon and foot can help or eliminate most of the plantar fasciitis problems.

Strengthening the muscles of the feet and ankles can help eliminate and avoid these problems.

Supporting the foot with suitable shoes and insoles can prevent or eliminate most of the foot-related problems. This may be a pair of sandals with a wide base and contoured insole that is low to the ground and coordinated with the feet. It may also be a shoe that wraps around the foot and supports the arch and heel to limit excessive internal rotation. Most shoes have enough insoles, but little support for the arch and heel. One of the simplest and most effective solutions is to add a simple counter insole that provides a tolerant support, both for the bow and the heel.

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