The feet, which support the body when walking, are exposed to high loads every day. With age, as well as in connection with the development of pathologies of the musculoskeletal system, deformities, pain, and gait disturbances occur. To combat such problems, orthopedic insoles are used - special devices with anatomical properties. Previously, they were intended for people with disabilities; today, earbuds are actively used by adults and children to take care of their own health.
What are orthopedic insoles?
An orthopedic insole or orthosis, as doctors call it, is a special insert for shoes. Its shape exactly follows all the curves of a healthy foot. The products were created specifically to restore the normal structure of the legs, which can be disrupted due to wearing uncomfortable shoes, poor nutrition, and the development of diseases.
In appearance, orthopedic insoles differ from standard ones in that they have a curved, textured surface. This is where the beneficial effect lies. The insert supports the foot in the correct position and provides full shock absorption when walking. The legs are protected from displacement and other troubles. The shape, design features and materials are aimed at performing several functions:
- normalization of blood circulation;
- protecting muscles from overstrain;
- ensuring the correct position of the legs and joints;
- uniform load distribution;
- reduction of fatigue;
- prevention of the appearance of corns, chafing and calluses.
Thanks to the beneficial effects of insoles, pain is reduced and swelling goes away. Reducing loads and the massage effect prevent the development of arthrosis, osteochondrosis and other diseases of the musculoskeletal system.
Gymnastics for transverse flat feet
We have conditionally divided exercise therapy for transverse flatfoot into exercises with and without a special stretching machine.
Exercises with a special stretching machine
A special stretching machine for the legs helps in the treatment and prevention of transverse flat feet. Its beneficial effect is as follows:
- reduction of deformation of the first metatarsophalangeal joints,
- slowing down the growth of “bones” on the thumbs,
- improving blood circulation and mobility of the joints of the feet,
- strengthening the muscles of the foot and ankle,
- relieving tension and fatigue in the legs.
Exercise No. 1. Place the stretcher on your big toes and bring your feet together. Keeping your heels connected, slowly point your toes out to the sides, hold this position for a few seconds and return to the starting position. Repeat the exercise 10 times.
Exercise No. 2. Place your feet parallel to each other at a short distance. Raise one foot up, without lifting your heel off the floor. Leave the other foot completely motionless. Hold for a few seconds and then return to the starting position. Repeat this exercise alternately on each leg 10 times. Increase the number of repetitions by 5 times every day
Exercise No. 3. Bring your feet together. Stretch the machine and fix your feet. Make springy movements to the sides, bringing your feet slightly closer to each other with a small amplitude. Repeat the swing several times, rest for a minute, then repeat the exercise.
Exercises for transverse flat feet without a stretching machine
Some of these exercises are performed while sitting on a chair, some while standing. Perform each exercise 15 times on each leg in 2-3 approaches.
- “Toe towards you - sock away from you”
Pull your toe toward your shin as tightly as possible and then extend it forward.
- "Let's roll the weight"
Take a weight or any other cylindrical “weight”. A bottle filled with water or sand will do. Roll the weight with your right and left legs alternately.
- "Let's roll the ball"
Alternately roll the tennis ball with your right or left foot, applying slight pressure to your foot. Instead of a tennis ball, you can use a massage ball.
- “Pull the sock towards you”
Use your fingers to either pull the toe of your foot towards you or relax it.
- "Rises on an elevated plane"
Stand on a stable stool or chair in this way: one foot is completely on the surface, the other only one-third. Spring up and down.
- "Walking from toe to heel"
Walk around the room barefoot, rolling your foot from toe to heel.
By design
According to their design, insoles are divided into hard - frame and soft - frameless. To figure out which of them are suitable for a particular person, you should know the main characteristics, advantages and disadvantages.
To create rigid orthopedic insoles, special frames made of plastic, graphite or steel are used. Used to support the arch of the foot during prolonged standing or developing flat feet. Suitable for athletes and people who lead an active lifestyle. Pros: absorb moisture well, protect against calluses and corns. Cons: not very convenient to use.
- Comfort insoles TALUS 38K
1,000.00₽
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- Antibacterial orthopedic insoles Talus 92
1,300.00₽
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- Orthopedic insoles with unloading elements “Concept-Antishock” TALUS 69
1,700.00₽
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The advantages of soft orthopedic insoles include unloading the foot, uniform distribution of the load, eliminating discomfort, protecting tendons and ligaments. The main disadvantage is the lack of enhanced shock absorption, which is provided by hard liners. Used only in cases where there are no violations. Suitable for pregnant women and diabetics.
Frame:
Frameless:
Why does transverse flatfoot occur?
Transverse flatfoot can appear for several reasons - hereditary or acquired. Here are the main ones.
– Genetics. Genetic weakness of the musculo-ligamentous system is most often inherited through the female line. In men, hereditary flat feet develop less frequently. Thus, women are at risk!
– Wrong shoes. If you do not want to develop or worsen transverse flat feet, do not wear high-heeled shoes, shoes with tapered toes, or shoes with hard, stiff soles. It is better to choose comfortable shoes with low heels. And put things in order in your shoe closet: replace shoes with unevenly worn soles, because they will maintain the “wrong” position of the feet and slow down the process of their recovery.
– Muscle weakness. Weakening of the joint muscles is a consequence of a passive lifestyle and “sedentary” work. Move! Then your leg muscles will be stronger and more resilient.
- Overweight. Due to extra pounds, the load on the legs becomes too high, and the muscles are unable to perform their basic functions.
- Standing work. Constantly standing will cause your legs to suffer from static stress. And it unnecessarily tires the muscles and increases the risk of developing transverse flat feet. In addition, due to standing work, the blood supply to the legs deteriorates, pain and tension appear.
– Injuries. When the arch of the foot is initially normal, flat feet can develop as a result of injury. This usually occurs due to a fall from a height, a car accident, or a sports injury.
By shape
According to their shape they are divided into longitudinal, transverse and combined. The first types of insoles are designed for people suffering from flat feet. Longitudinal instep supports are used to correct disorders. This is ensured by maintaining the arches of the feet in the correct position. As a result, contact with the surface does not occur with the entire sole, but only in certain areas.
The transverse liners are equipped with two wedges - in the front of the foot and on the heel. Serve to neutralize the longitudinal arch. The higher the degree of flatfoot, the more rigid the instep supports should be.
Combined models are intended for the treatment of flattening of the transverse and longitudinal arches. Inserts are used mainly in closed shoes. To get a positive result, you will have to wear them for a long time. The products help maintain the health of the musculoskeletal system and reduce destructive loads during movement.
The advantages of longitudinal, transverse and combined insoles include effective correction of flat feet. The disadvantages are that they are not suitable for treating advanced forms of foot disease.
It is combined flatfoot that is most common these days. Properly selected orthopedic insoles restore the normal shape of the foot at almost any stage of the disease.
Transverse orthopedic insoles:
Longitudinal orthopedic insoles:
Combined orthopedic insoles:
“Alarm bells”: how to recognize transverse flatfoot in yourself
In order to identify the first signs of transverse flatfoot, it is not necessary to go to the doctor. To begin with, you can conduct a “home” diagnosis.
Feelings: what do you feel?
As a rule, the main noticeable symptom of transverse flatfoot is pain: aching, pulling or burning pain, mainly in the area of the 1st - 2nd metatarsophalangeal joints. Usually the pain intensifies after physical activity or a long “standing” position. Often the feet and ankles swell in the evening.
Visual cues: what do you see?
To recognize transverse flat feet, you can look at your feet. You can see the following:
- The big toe is deformed and there is a “bump” on the foot. As a consequence of transverse flatfoot, the joint of the big toe enlarges, and an inflamed “bone” grows on the side of the foot.
- There are calluses on the sole of the forefoot. Another sign of transverse flatfoot is calloused skin on the sole of the forefoot.
- The foot has become wider. We have already said that with transverse flatfoot, the foot flattens and “spreads out”. This is true. If your usual shoes suddenly begin to press on the sides, think about it!
Home test to detect transverse flatfoot
To determine at home whether you have transverse flatfoot, do a simple test. To do this, smear one of the feet with watercolor.
Normally, the foot print should occupy between one-third and one-half of the line. If it goes beyond these values, then it’s time to go to the doctor. The specialist will conduct a more accurate diagnosis and identify the specific stage of the disease.
Professional diagnostic methods
Transverse flatfoot can also be identified at an appointment with a specialist. There are several professional diagnostic methods.
X-ray. Perhaps the easiest way to diagnose. The x-ray image shows the extent of the disease, and if you “remove” the feet regularly, you can track the dynamics of the progression of the disease.
Podography. This method involves a specialist examining the characteristics of gait and the periods of foot rolls.
Electromyography. In this method, the doctor examines the activity of the muscles of the feet. Their position directly indicates the severity of flat feet and the level of development of the disease.
To size
Full-size models replace standard insoles and are suitable for any shoe. Pros: used to improve comfort, treat and prevent various foot diseases. Cons: not suitable for open shoes and sandals.
Half insoles are small products whose action is aimed at a specific area of the foot. Pros: suitable for high-heeled shoes where standard orthoses do not fit. They are used to correct feet, reduce stress on the spine, and treat flat feet. Cons: does not affect the entire surface of the feet.
Inserts are small products that are placed under problem areas. Pros: provide comfort when walking. Cons: only affects certain areas.
Heel pads. Universal models of insoles for shoes, placed under the heel. Pros: increase shock absorption, have a preventive effect. Relieves the symptoms of heel spurs, promotes the healing of corns and cracks. Used for rehabilitation after operations and injuries. Cons: do not fit into shoes.
Full size:
Half insoles:
Earbuds:
Heel pads:
Transverse flatfoot - what is it?
With transverse flatfoot, the metatarsals of the feet diverge to the sides, and the forefoot widens. Because of this, the foot begins to rest on the second, third and fourth heads of the metatarsal bones, and not on the first and fifth, as it should normally be. And if earlier the 2nd, 3rd and 4th heads of the metatarsal bones were relaxed, then with flat feet they begin to take on the entire load. As a result, due to a malfunction of the muscles, the thumb moves to the side, and its joint grows and turns into a “bump.” This is how a hallux valgus deformity is formed, or, as we used to say, a “bunion” on the foot.
Depending on the type of shoe
Special models are created for different seasons of the year. Winter ones are the thickest and can be supplemented with fur. Summer ones are light and invisible, fixed to the sole using an adhesive composition. Insoles for open backless shoes should have a therapeutic and preventive effect. Pros: correct defects, maintain an aesthetic appearance. Cons: not suitable for treating heel spurs.
Sports models have a cup-shaped heel. Advantages: provide shock absorption and protection against microbes. This also includes antibacterial products containing silver ions, activated carbon, and genuine leather. The components protect feet from unpleasant odor, sweat, and fungal infections. Disadvantages: there is a risk of buying a fake.
For closed, dress shoes, as well as high-heeled shoes, thin orthopedic insoles or semi-insoles are ideal. These liners are made from combined materials. The latex base is covered with natural leather.
The half-insole is suitable for open sandals. Pros: thanks to the arch-supporting shape, reliable support for the foot is provided, and the impact load on the spinal column and joints is reduced. An adhesive sticker is attached to the sole, so the products are completely invisible. Cons: do not always fit tightly in shoes.
When choosing insoles for open shoes, you should give preference to colorless products.
Winter:
Summer:
Insoles for open shoes:
Sports:
For closed shoes:
Medical indications for the use of orthopedic insoles.
The selection of orthopedic insoles is made on the basis of diagnosed pathologies. The most common ones include:
- Flat feet. The disease is more common than others and mainly affects women. Advanced forms of the disease lead to the development of arthrosis and spinal deformation.
- Clubfoot. A congenital defect in which the feet turn outward or inward.
- Finger deformities. The most common problem is hammertoes; the disease often develops due to regular wearing of tight shoes.
- Heel spur. It can accompany flat feet and is a bony protrusion that is painful when pressing on the heel.
- Diabetic foot. A complication of diabetes mellitus manifests itself in the form of ulcerative-necrotic lesions of the skin, soft tissues, and in advanced cases, bones.
- Calluses. Rough areas of skin caused by increased pressure or friction.
- Corns. Thickened round spots form on the soles, toes or between them.
- Hyperhydrolysis. Increased sweating due to disruption of the sweat glands. Often accompanied by an unpleasant odor.
Foot insoles help get rid of the listed defects or significantly improve the condition of patients’ feet. Used as prescribed by a doctor.
The bitter consequences of transverse flatfoot: why you need to start treatment now
If the degree of flatfoot is slight, you may not even be aware of its presence. However, if the foot has become severely deformed, the bitter consequences of transverse flatfoot appear:
- Legs get tired quickly during physical activity;
- Swelling and pain appear;
- Knee and hip joints are overloaded;
- The spine suffers;
- The gait is deformed, “clubfoot” appears;
- Longitudinal flatfoot worsens;
- Other foot deformities also appear: bunions, heel spurs, calluses and corns;
- Blood flow in the legs is disrupted.
Therefore, as soon as you suspect that you have transverse flatfoot, run to the doctor. The sooner you start fighting transverse flatfoot, the greater your chances of preventing its terrible consequences.
Types and features of medicinal products.
All models with therapeutic properties are designed to eliminate certain foot defects. Let's look at the features of different types of orthopedic insoles and why these products are needed:
- Corrective. In addition to liners, they are supplemented with instep supports, pronators, and high sides. They are used to combat hallux valgus, hollow deformities, and the consequences of surgical operations and injuries.
- Unloading. Equipped with recesses for corns, ulcers and other painful areas, pelota. Thanks to the benefits of orthopedic insoles, discomfort is reduced and foot function is improved. Used for the treatment of heel spurs and diabetic feet.
- Arch-supporting. The height of the instep supports for the outer and inner arches depends on the individual characteristics of the feet. Suitable for the treatment of all types of flat feet, relieve pain, increase endurance.
- Arch-forming. They differ in that the height of the liners for the internal arch is almost the same as for the external one. Used for slow formation of bends.
Therapeutic insoles help correct many diseases that affect the feet. The main condition is full compliance with the characteristics of each person. For example, corrective insoles intended for obese people weighing more than 100 kg are made from durable materials - graphite, steel, and special plastic.
Corrective:
Unloading:
Arch supporting:
Arch forming:
Advantages of making custom insoles.
Orthopedic doctors are sure that mass-produced inserts are not suitable for everyone. For most cases, orthoses must be custom-made. Individual models are made from natural materials and complemented with substrates with antibacterial properties. The design assumes the presence of high-quality support for the longitudinal and transverse arches, a shock absorber for the heel, and a rigid instep support.
The best custom orthotic insoles offer the following benefits:
- maintaining the foot in an anatomically correct position;
- improved blood circulation;
- reducing the load on the joints and spine;
- posture correction;
- elimination of discomfort and pain;
- positive impact on the activity of the entire musculoskeletal system.
The only downside is the high cost. But thanks to modern production technologies, finished products fully correspond to the characteristics of each individual person. Bends and places subject to the greatest pressure are taken into account. Specialists take into account the patient’s lifestyle and the types of shoes he wears most often.
The manufacturing process begins with diagnostic measures. The doctor assesses the condition of the feet and makes recommendations. To create insoles, plaster casts of both legs are used, and computer modeling is carried out. Upon receipt of the finished models, fitting is done, as well as the necessary correction.
Conclusion: life without transverse flatfoot
As we have already said, flat feet cannot be cured completely; you can only stop the process of its development and reduce the dangerous effect on the body.
If you already have flat feet:
- Are there any signs of flat feet? Let's run to the doctor! The doctor will determine the degree of transverse flatfoot and select the correct treatment.
- Do massage and gymnastics. It's effective and free.
- Wear the right shoes. Comfortable low-heeled boots that do not put pressure on your toes are suitable.
- Use orthopedic insoles. This is a good and affordable way to prevent the development of the disease.
- Use foot products. Correctors, pads and ties will strengthen the muscles of the feet, reduce discomfort, and relieve pain.
Important selection criteria.
The most pressing problem is how to choose the right orthopedic insoles. The main goal of these products is to reduce the risk of diseases and eliminate signs of pathologies. The choice depends on your goals:
- Prevention. The inserts are suitable for pregnant women whose spine suffers from increased stress. They are also recommended for athletes and people who often have to carry heavy loads due to their type of activity. The models will be a real find for heel lovers.
- Convenience. Insoles are optimal for those with crooked toes, wide feet, high arches, and advanced stages of flat feet. Inserts protect deformed areas and prevent the development of complications.
- Therapy. They are used for many diseases that negatively affect the condition of the feet: heel spurs, rheumatoid arthritis, diabetes. You should first consult with an orthopedist.
You need to choose insoles according to your foot size. Products should fit snugly in shoes so that they do not move during walking. First, suitable inserts are selected, and then boots or shoes are selected.
Self-massage for transverse flat feet
Self-massage of the feet with transverse flatfoot, unfortunately, is not able to change the shape of the foot or reduce the stage of development of the disease. However, it will help you reduce pain and fatigue in your legs, as well as restore normal blood circulation. Here are a few tricks:
- Relax your foot: gently stroke it from above, smoothly moving to the ankle. Repeat these movements 5-6 times.
- Warm up the foot: rub the sole and back of the foot for 30 seconds from the toes to the ankle.
- With both hands: clasp your foot on all sides with both hands and massage from toe to ankle for 30 seconds.
- Rotate your big toe: Grasp your big toe with your index finger and thumb and rotate it around its axis.
The video shows several simple self-massage techniques for flat feet from osteopathic doctor Vsevolod Vychuzhin.
Nuances of choosing orthopedic insoles for children.
Devices for the child must correspond to the individual parameters of the feet. It is worth giving preference to natural materials that allow air to pass freely. Like adult insoles with orthopedic properties, children's models are preventive and therapeutic. Orthoses must exactly match the size of the leg; they cannot be adjusted for growth.
Flat feet or club feet are easier to prevent than to treat. The formation of feet occurs before the age of 5, so doctors advise using orthopedic inserts from a very early age. The main requirements are lightness, reliability, strength. The arch supports should not be felt during movement and should not cause discomfort.
The insole corrects imperfections only if it matches the size of the feet. The inserts need to be changed periodically. This is not due to wear and tear, but to the rapid growth of children’s legs. Products that become small no longer perform their functions fully.
The foot grows fastest in children under 3 years of age. During this time, insoles should be changed approximately once every 3 months. Up to 7 years – once every 8 months. From 8 – once a year.
- Children's corrective orthopedic insoles "Clubfoot" TALUS 24K
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- Children's insoles with memory effect C 0160
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- Children's insoles, customizable (EVA coating) Comforma Art. C0131
800.00₽
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- Insoles Children's corrective orthopedic insoles "BABY" Art. 65A
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- Children's orthopedic insoles (high arch) Lum507 “Arch”
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- Children's orthopedic frame insoles for active recreation Olavi, pair
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Dysplasia, treatment by position
– There are a lot of questions about dysplasia.
– This is a much more serious topic, since undertreated or missed dysplasia can lead to disabling consequences. Here we need to be specific.
– Is it possible to carry a child in a sling or ergo-backpack with first-degree dysplasia, while the child is in a Freiki pillow.
– Firstly, it is no longer customary to talk about the degrees of dysplasia in children, but there is a classification of types of development of the hip joint according to Graf. These types are determined by ultrasound. Often, ultrasound doctors, especially those not directly involved in orthopedics, do not find the ossification nucleus of the femoral head in children during the first 6-8 months of life and make a diagnosis of dysplasia. This is a fundamentally wrong approach. Dysplasia may be accompanied by a delay in the appearance of ossification nuclei, but this delay in itself is not a basis for the diagnosis of dysplasia. For example, pneumonia is usually accompanied by a cough, but this does not mean that every child who coughs has pneumonia.
Once the diagnosis of hip dysplasia is established, the main treatment is positional treatment. Regardless of what gives the hips relative to the pelvis the correct position, with the femoral head centered in the acetabulum, this principle works if this position is respected. The Freiki pillow gives your legs this correct position. If you are a child with hip dysplasia, who is wearing a Freiki pillow, additionally place it in any position, in any condition, in any design, but at the same time the femur will maintain the correct position in relation to the pelvis, then you can wear it as you like and in anything. The principle of treating dysplasia is long-term centering of the femoral head in the acetabulum.
– So there could be tires, stirrups, and a Freika pillow?
– There are a lot of designs, most of their authors or organizations that sell each specific design claim that their model is the best. To date, there is no consensus regarding which design is better. Therefore, different clinics and different schools use different products with fairly comparable results. Of course, if the diagnosis is made correctly, if treatment is started on time and if the child’s legs occupy the optimal position in this structure, the legs will not dangle, if everything is selected according to size, according to age, if all the rules are followed. That is, this is all treatment by position. Neither the cushions nor the stirrups emit any healing rays that cure hip dysplasia. For hip dysplasia, the main treatment is the correct position of the hip in relation to the pelvis.
Service life and care tips.
The duration of use of the devices is individual and depends on the person’s weight, gait characteristics, frequency of wearing, and physical activity. To maintain the functionality of the insoles, it is necessary to provide them with proper care:
- Do not wash the earbuds with running water or machine wash them.
- To remove dirt, simply wipe the surface with a soft cloth soaked in soapy water. Leather models are cleaned with alcohol. Detergents are not used because they contain a large number of harmful components.
- Drying is done daily and after wet cleansing, always in a natural way; products should not be hung on a radiator or placed in direct sunlight.
- If the insoles get wet along with your shoes, do not throw them away. The orthoses are made from waterproof materials, so this will not affect their functionality in any way. After drying, they will be ready for use again.
Hard insoles require careful care following the recommendations given. Damage caused by washing and drying will soon render the devices unusable.
Athletes can wear insoles for up to 2 years, ordinary people - up to 5 years. Gel and plastic products need to be replaced the fastest; they are designed for 6 months of use. Leather ones will last at least a year.