Should I use an insole?

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Stores everywhere carry a variety of insoles for shoes that claim to reduce pain and help your feet. It seems like a great idea: slip these gadgets into your shoes and you’ll get extra cushion and shock absorption. But should you use them? And how do you choose one?

Types of Insoles

To determine whether an insole might work for you, it’s best to know what insoles are intended to do. Comfort insoles are basically extra cushioning and padding that can reduce foot fatigue if you’re on your feet all day. They help absorb shock and may benefit people who have standing jobs. But, they won’t correct shoes that have inadequate or poor support.

Sport insoles are not “cushy” feeling, but are usually firm and designed for a specific purpose. Many are designed to provide arch support, correct overpronation (inward rolling of the feet), or to otherwise help align the foot in the shoe. To use these properly, it’s important to first be aware of your foot issues and what you need to correct them. Using an insole improperly, or the wrong type, can actually make some foot pain and problems worse.

How to Use Insoles

Try these tips for proper insole usage to minimize any problems:

  • Put the insole on the floor and stand on it as if it’s in your shoe. Stand on each insole, one foot at a time, to see how it feels.

  • Make sure you have room in your shoes. Any time you add an insole, you make your shoe a little tighter. Sometimes people buy shoes a half size larger to accommodate an insole they like. Just make sure your feet have enough room to move. In general, there should be a quarter to half inch of space between the tip of your toe and the end of the shoe.

  • Before wearing any insole for long periods, try it out for a short amount of time to ensure it isn’t making you uncomfortable. Foot pain is a red flag that you have the wrong insole!

Start with the Right Shoes

Insoles can be beneficial for people who need a little extra padding or support. But they aren’t a cure-all if you have wor-out shoes or those without proper support to begin with. In many cases, switching to a properly fitting, supportive shoe can reduce or eliminate foot fatigue and pain. Look for shoes that have the Seal of Acceptance from the American Podiatric Medical Association.

If the right shoes aren’t enough and you still have foot pain, it may be time to see your podiatrist. Certain foot problems can be corrected with proper support from insoles or orthotics, but you’ll need a podiatrist’s expert opinion on your individual foot issues. He or she can provide a recommendation on what you should wear to correct foot issues and get you back to living without foot pain.

Take charge of foot pain – contact Dr. Jeffery LaMour to schedule your podiatry appointment today!

6 Ways to Keep Feet Fresh on a Hot Day

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Summertime means fun in the sun, and all that sun tends to make people sweat. If your feet are trapped in a pair of shoes all day, they’re bound to feel – and smell – less than pleasant by the end of the day.

When attending an important personal or professional event, you don’t want to worry about your feet. Take these tips into consideration before your next outing.

Let Your Feet Breathe

Wearing plastic, non-breathable, or too-tight shoes and socks won’t allow your feet to cool, resulting in more sweat and odor. Whenever possible, choose moisture-wicking socks and canvas or leather shoes. Many outdoors and sports stores sell footwear made of wicking, and natural materials. These are better than cotton for keeping your feet dry.

Switch Up Your Shoes

Even if you have a favorite pair of shoes, you should alternate the days you wear them. Shoes may need up to 24 hours to completely dry out, and putting your feet into damp shoes invites more sweating and odor. Plan ahead for important events by setting your favorite pair aside a few days before the big day so they’ll be clean and fresh.

Dressing Up and Dry Feet

Women may wish to try no-show socks for dress shoes to help absorb wetness and odor. Many of these can be worn with dress shoes comfortably without anyone knowing. Going to a wedding? Consider wearing a dressy pair for the ceremony, and bringing a more comfortable (and dry!) pair to change into at the reception.

Keep Shoes Clean

If foot sweat is a problem or you want to freshen up your shoes, plain rubbing alcohol is safe for the insides of most footwear. This will kill bacteria and may decrease your risk of foot odor and fungal infections.

A Secret Weapon for Foot Odor and Sweat

Underarm antiperspirant and deodorant can be used on your feet too! It can help reduce sweating and keep them smelling great. Just lightly apply to the soles of your feet and a little on top if needed. Don’t get heavy-handed or you could end up with white streaks.

Ask Your Podiatrist About Solutions

If these tips aren’t working for you or you’re concerned about excessive foot sweating, your podiatrist can help! Excessive foot sweating may be a medical condition called hyperhidrosis. Your podiatrist can talk with you about your symptoms and recommend a variety of treatments that may help.

Do you have a question about your summer foot health? Dr. Jeffery LaMour wants to help. Contact his caring, professional team today to schedule your appointment!

Choose the Right Shoes for Your Pronation

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Pronation, or the way your foot turns when you run and walk, should be an important factor when you choose your running shoes. Not all shoes are created equal, and you may need to do a little homework to determine which shoes will work best for you.

If you don’t already have a tried-and-true favorite pair, consider going to a running or fitness specialty store to try on some new shoes. First things first: find out if you overpronate, underpronate, or if you have a neutral pronation. A running store may be able to examine your existing shoes and help you determine this if you don’t already know.

In general, if you see wear on the inside of the soles and the big toe, you may be overpronating, or excessively turning the foot inward. Underpronation, or supination, usually shows more wear on the outside of the shoe. A neutral pronator should have fairly even wear on the soles.

Overpronation: what to look for

If you overpronate, you’ll likely need shoes that have a firm midsole and a straight or semi-curved last. To determine the last of a shoe, look at the bottom. A straight last should look straight from heel to toes, whereas a curved last will have a slight “C” shape that bends in at the arch area. A semi-curved last is somewhere in the middle with a very subtle “C” shaped sole.

A straight or semi-curved last provides more arch support for people who have flat feet or low arches and can help prevent overpronation. If you need additional arch support, ask your podiatrist about an over-the-counter insole or orthotic.

Some possible shoe choices for overpronation:

  • ASICS GEL-Kayano®

  • Saucony® Guide

  • Brooks® Adrenaline ASR

Underpronation: what to look for

Underpronators need the opposite of overpronators. They should look for a curved last that has a defined “C” shape in the sole. This provides less support in the arch, allowing the foot to curve inward for a more neutral pronation. Also look for shoes that are more lightweight and flexible, allowing for more foot motion and flexibility.

Some possible shoe choices for underpronation:

  • Nike® Flex Experience Run 4

  • adidas® Energy Bounce™

  • New Balance® W680v3

Neutral pronation:

If your pronation is neutral and you don’t have foot problems, you can choose the shoes that feel best to you. They shouldn’t rub or cause blisters, and your arches should feel supported but comfortable. Trying shoes on in a running store is best, so you can get a feel for what you like before you purchase.

These are just a few of the hundreds of types of shoes available for all foot types and pronation styles. Not only do you need to choose the right shoes, but you should replace them at the first signs of wear. A good pair of running shoes is essential to keeping your feet healthy and avoiding injury.

A podiatrist can evaluate your foot health and recommend the right shoes to keep you running strong. Contact Dr. Jeffery LaMour to schedule your appointment!

Do I overpronate? How to tell

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If you run, you’ve probably experienced some minor aches and pains. But, if you overpronate, you may be more likely to have these problems from the way your feet, ankles, and legs turn when you run – particularly if you run frequently.

What is overpronation?

Overpronation is the inward rolling of the foot when you land during running or walking. When you step, the outside of your heel makes contact with the ground first. This is typically followed by a slight inward roll of the foot as the middle and ball of the foot comes down. In a normal or neutral pronation, the foot rolls inward only about 15 percent. This allows the foot to land properly on the ground, absorbing shock and keeping the ankles and legs properly aligned. Then, the foot pushes off evenly to prepare for the next step.

With overpronation, the foot rolls inward much more. This may be more likely in those who have flat feet, and/or low arches. The lower your arch, the more likely the foot will roll or collapse inward. This can put too much pressure on the big toe and second toe, leading to a variety of foot and ankle problems.

How do I know if I’m overpronating?

One of the best ways to check your pronation is to look at the bottom of your running shoes. Overpronators will see excessive wear on the inner side of the foot and/ or the big toe area. A neutral pronator should see even wear on the bottom of the shoes.

Overpronators may also experience plantar fasciitis and heel pain, which is caused by excessive stretching of the band of tissue that supports the arch of the foot.

When the foot overpronates this can twist the ankle and shin, and cause pain in these areas for some people.

How is overpronation treated?

Overpronation is not a disease, but simply a variation of the way a person walks and runs. But, proper care of the feet is necessary to help avoid injuries and pain, especially for active runners and walkers.

Care for overpronation includes the following:

  • Proper stretching before or after running, as overpronation can cause excessive muscle tightness

  • Choosing footwear that will support your arch and help minimize motion of the foot

  • Talking to your podiatrist about an orthotic if needed

  • Replacing shoes at the first signs of wear

  • Checking your feet regularly for signs of calluses or bunions (a bump on the outside of the big toe)

Many people who overpronate are able to run and lead active lives by taking care of their feet and seeing a podiatrist if problems arise.

Do you see signs of overpronation, or are you experiencing foot, ankle, or knee pain? Don’t wait for the problem to get worse. Contact the experienced podiatry team at the office of Dr. Jeffery LaMour today!