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  • Writer's pictureRain Green

How to choose insoles if you are suffering plantar fasciitis

Updated: May 16, 2023


Plantar fasciitis is a common foot condition that affects millions of people worldwide. It is characterized by pain and inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes. While plantar fasciitis can affect anyone, individuals with high arches may be at increased risk for developing this condition.


There is research that supports the relationship between high arches and plantar fasciitis.

  • ·A study published in the Journal of the American Podiatric Medical Association found that individuals with high arches were more likely to develop plantar fasciitis compared to those with normal or low arches. The study also found that those with high arches had a higher likelihood of developing a thicker and stiffer plantar fascia, which may contribute to the development of plantar fasciitis.

  • ·Another study published in the Journal of Orthopaedic Research found that high arches increased the risk of plantar fasciitis by placing increased stress on the plantar fascia.

  • A systematic review of the literature published in the Journal of Foot and Ankle Research concluded that high arches were a significant risk factor for the development of plantar fasciitis.


These studies suggest that high arches may increase the risk of developing plantar fasciitis by placing increased stress on the plantar fascia. However, it's important to note that not all individuals with high arches will develop plantar fasciitis, and other factors such as overuse, improper footwear, and tight calf muscles can also contribute to the development of the condition.


There is a simple test you can do to determine if you have high arches:

Wet foot test: Wet the sole of your foot, then stand on a flat surface such as a piece of paper or a concrete floor. Look at the footprint you leave behind. If you see a narrow, curved imprint with a high arch and a thin outer edge, you may have high arches.


Keep in mind that the tests are not diagnostic and should not replace a professional evaluation by a healthcare provider or a podiatrist.


High arches, also known as cavus foot, is a foot type characterized by a higher-than-normal arch in the foot. Individuals with high arches may experience an imbalance in weight distribution and increased pressure on the ball and heel of the foot, which can contribute to the development of plantar fasciitis. High arches can also lead to excessive pronation, or inward rolling of the foot, which can stretch and strain the plantar fascia.


In the case of plantar fasciitis, high arches can cause excessive tension on the plantar fascia, which can lead to inflammation and pain. The high arches can also cause the foot to roll outward when walking, which can further exacerbate the tension on the plantar fascia.


If you have high arches and are suffering from plantar fasciitis, wearing insoles can provide additional support and cushioning to your feet, which can help relieve pain and reduce the risk of further injury. Insoles with good arch support can help to reduce stress on the plantar fascia and provide additional cushioning and shock absorption. In some cases, insoles with a slight heel lift may also be recommended to help take pressure off the heel and reduce pain.




Here are some tips for wearing insoles with high arches and plantar fasciitis:


  • ·Choose the Right Type of Insoles: When choosing insoles for high arches and plantar fasciitis, look for options that provide extra arch support and cushioning. You may also want to consider insoles that are designed specifically for plantar fasciitis, as these often have additional features like heel cups.

  • Start Slowly: If you're new to wearing insoles, start by wearing them for short periods of time and gradually increasing the length of time you wear them each day. This can help your feet adjust to the new support and cushioning and prevent any discomfort or pain.

  • ·Make Sure They Fit Properly: It's important to choose insoles that fit properly in your shoes. Look for insoles that are the right size for your shoes and provide a snug fit without being too tight or uncomfortable.

  • ·Replace Them Regularly: Over time, insoles can lose their cushioning and support, which can reduce their effectiveness. It's important to replace your insoles regularly, especially if you wear them frequently or if you notice signs of wear and tear.

  • ·Use Them with Proper Footwear: Insoles work best when used with supportive footwear that provides a stable base for your feet. Look for shoes that provide good arch support and cushioning, and avoid high heels or shoes with thin, unsupportive soles.


It's important to choose insoles or orthotics that are specifically designed for your foot type to ensure optimal support and comfort.


Some insoles are specifically designed for individuals with high arches, while others are designed for individuals with low arches or neutral arches. There is no "one-size-fits-all" insole or orthotic that can provide optimal support for both high arches and low arches. Insoles and orthotics that are specifically designed for high arches typically have a higher arch support, while those designed for low arches typically have a lower arch support or may be flat.


The reason for this is that individuals with high arches require more support under the arches to help distribute weight and reduce pressure on the plantar fascia and metatarsal heads, while those with low arches require less support to help prevent overpronation and excessive motion of the foot.


LittleMum high arch insoles are designed to provide additional arch support for individuals with high arches, which can help to reduce pain and discomfort associated with plantar fasciitis

The insoles are made with a deep heel cup and arch support, which can help to stabilize the foot and reduce excessive motion that can contribute to plantar fasciitis and metatarsalgia. The insoles also feature metatarsal pads or raised areas under the balls of the feet, which can help to distribute weight more evenly across the foot and reduce pressure on the metatarsal heads.


Using LittleMum high arch insoles can also help to absorb shock and reduce impact forces when walking or running, which can help to reduce stress on the feet and alleviate pain and discomfort.

Wearing insoles can help relieve plantar fasciitis and improve your foot alignment, but it's also important to stretch and exercise regularly to maintain flexibility and strength in your feet and lower legs. Stretching exercises for the calf muscles and plantar fascia can be beneficial in preventing or treating plantar fasciitis, while exercises to strengthen the muscles in the feet can help to improve stability and reduce the risk of plantar fascia.


Since plantar fasciitis is essentially a repetitive strain injury to the fibrous tissue on the underside of the foot, massage therapy is a helpful treatment for relieving that strain. Deep tissue massage is the technique of choice for heel pain caused by plantar fasciitis.

Deep tissue massage is particularly helpful because it loosens the tendons, ligaments, and fascia that have become painfully tight over time, relaxing them back into their normal posture.


You can hire a professional massage therapist to use deep tissue massage to break up the scar tissue caused by chronic inflammation and loosen up the fibrous tissue band, allowing it to return to its natural shape.


To massage the area yourself, you can use a LittleMum foot massager on the sole of your foot to roll out the plantar fascia, gradually applying more pressure once it’s tolerable. Do this self-massage with a bare or stocking foot twice a day for 1 to 3 minutes at a time.


The LittleMum foot massager is designed to target specific pressure points on the foot, which can help release tension, increase blood flow, and reduce inflammation. By using the massager regularly, you may be able to improve your foot function and reduce pain associated with plantar fasciitis.


it's important to note that while foot massagers can be helpful, they are not a substitute for professional medical treatment. If you're experiencing foot pain or other symptoms of plantar fasciitis, it's important to talk to your healthcare provider or a podiatrist to determine the best course of treatment for your individual needs.


If you're ready to experience the relief that the LittleMum foot massager or LittleMum high arch insoles can provide for plantar fasciitis, simply follow the link below to purchase them on Amazon today.





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