By CORALIE DARSEY-MALLOY
This article was recently published in the Aquarian in my column Perspectives on Healthy Living and I have the permission of the publisher to reprint it here.
Given that we are heading into a new year and probably have getting and staying in shape as part of our fitness goals I thought having an article on the importance of taking care of our feet timely. So here it is:
Those who have health have hope; those who have hope have everything.
An Arabian Proverb
There are many who suffer from foot pain at some point in their lives and I have been among them. When I started having pain and burning in my feet, knees and lower back, I consulted my Naturopath who recommended that I invest in a pair of specially designed insoles called orthotics.
In my case, he felt that orthotics would correct my irregular walking pattern, reduce pain, add support and improve the overall bio-mechanical function of my feet and lower extremities. He took plaster molds of my feet and sent them to a laboratory where technicians created my first set of orthotics.
After an adjustment period, I began to notice that the pain and discomfort in my body lessened and eventually stopped. That was over 25 years ago and I continue to invest in new orthotics whenever my ankles, knees, lower back or tendons in my groin feel strained.
The foot specialists I have consulted emphasize the importance of purchasing good quality lace-up shoes that provide the proper support and cushioning for the foot. It is counter-productive to place specially made foot stabilizers in cheaply-made shoes.
Until I had problems, I had never given my feet much thought. Now, I know that feet are a marvel of design and efficiency and I have a much greater respect for them. One foot has more than 50 working parts. No less than 26 bones work with the foot's ligaments, muscles and tendons in the foot structure to support and balance the weight of the entire body.
During a normal walking day, the force on the feet is enormous. Walking puts up to 1.5 times one's body weight on the feet. On average, our feet log 1,000 miles per year. As shock absorbers, feet cushion up to one million pounds of pressure during one hour of strenuous exercise. That is why it is so critical to take care of the feet from babyhood into advanced years.
Starting life on the right foot may involve having orthotics made for children who have a foot deformity. These inserts are also an effective method for relieving foot discomfort or arthritis in older adults.
How They Work
During my many consultations with a variety of foot specialists including naturopaths, podiatrists, chiropractors I asked how orthotics work and why they are so beneficial? They explained that orthotics support the arch, cushion the heel and prevent over-pronation (flattening of the arch) and absorb shock while a person is running and walking. The absorbency orthotics provide protects the rear and mid-foot joints. That makes the foot more stable and can help to avert overuse injuries.
Benefits of Orthotics
Many people suffer from an uneven weight distribution when they walk. As they age, their feet begin to suffer the consequences of this imbalance. That often leads to ankle pain, strained calf muscles, knee and hip pain and sore backs. By using orthotics, the wearer corrects imbalances in the foot that might be causing pain in the rest of the body. These foot stabilizers are beneficial for overweight individuals as they help to counteract the stress on the feet due to extra pounds.
Seemingly minor problems can be magnified with athletic individuals. Depending on the type of exercise, the movement and pressure on the foot is increased and the orthotics compensate for imbalances, reduce fatigue and promote efficient muscle function that enhances performance.
This has certainly been true for me. A few years ago I tore the cushioning under my kneecap and was told I would need surgery. I went back to Boundary Trails Health Centre in Winkler, Manitoba for a new pair of orthotics. I invested in another pair of properly fitting shoes and combined that with acupuncture, physiotherapy and braces. This multi-tiered approach helped me avert surgery and I am back to living an active lifestyle.
Here are a few of the conditions where orthotics may be useful:
• Injury prevention
• Chronic low back pain
• Pain in any of these joints: knees, heels, ankles, arches, shins and hips.
• Sacroiliac joint dysfunction
• Headaches and jaw pain
Types of Orthotics
Orthotics are designed to suit specific needs and come in a variety of materials. They all improve foot function by minimizing stress forces that could ultimately cause deformity and pain. Here are the three categories
• Some are designed to change foot function. These are mainly protective in nature and combine functional control with protection.
• More corrective orthotics can be designed to treat severe foot issues such as toe-in or toe-out conditions. In cases like these, specialists might add splints, night bars and gait plates. Orthotics of this type make constant corrective adjustments by holding the foot in the correct position and may be left on while sleeping. They are also constructed to improve or eliminate pain in the legs, thighs and lower back due to abnormal function of the foot. Softer compressible materials are effective for arthritis or deformities where there is a loss of protective fatty tissue on the side of the foot. This can also assist people with diabetes.
• The third type of orthotic, which is semi-rigid, is often used for athletes. It is constructed of layers of soft material, reinforced with something more rigid. This type allows the muscles, tendons and bones in the feet and lower leg to function at their highest potential.
Choosing the Right Orthotic
The benefits obtained with custom designed orthotics should not be confused with the promises made for prefabricated models sold in stores or through the Internet. There is a significant difference in quality and effectiveness. Prefabricated orthotics, mass-produced to fit an "average" foot, may cost less, but usually do not correct specific problems. Some prefabs can actually worsen a condition and create problems elsewhere in the body.
Foot specialists are trained in lower extremity biomechanics and only suggest orthotics after a thorough evaluation. These trained health professionals consider medical problems, pain levels, foot type, gait analysis, type of activity, and ankle, knee and hip movement as they make their assessment.
There is a lot to consider in obtaining a pair of custom orthotics and it usually requires a certain number of office visits. From my experience, “it’s worth the trips!”
No comments:
Post a Comment