Exercises to Help Pain

Did you make any resolutions for the New Year? Like most Americans, focusing on your health is one of your goals for 2010. As everyone knows, exercise is a big factor in weight loss and maintaining overall good health. Before you start a new exercise regime make sure you talk to a doctor or a trainer or at the very least do research on the best exercise plan for you based on your activity level, your age, your ability and your medical condition. If you are already exercising, the New Year is a good time to think about ways to “change up” what you are currently doing and seek out new activities that can help you achieve your fitness goals. Unfortunately, with exercise often comes pain.
Do you have heel pain after you run or exercise? Plantar Fasciitis (which can lead to heel spurs) is a persistent pain located on the bottom of the heel and the inside of the foot. It is a fibrous, tendon-like structure that extends the entire length of the bottom of the foot. During excessive activity, the plantar fascia can become irritated, inflamed and even tear. Having the combo of a custom foot orthotic in your shoe and some specialized stretches will help prevent and relieve the heel pain from plantar fasciitis. Good news, there are always new treatments being introduced for plantar fasciitis so we recommend talking with your physician to see what new options are available.


Towel Stretch
Sit on the floor with your legs stretched out in
front of you. Loop a towel around the top of the
injured foot. Slowly pull the towel towards to keeping your
body straight. Hold for 15 to 30 seconds then
relax.
Repeat 10 times.


Calf/Achilles Stretch
Stand facing a wall. Place your hands on the
wall at chest height. Move the injured heel back and
with the foot flat on the floor. Move the other leg forward and slowly lean
toward the wall until you feel a stretch through
the calf, hold and repeat.


Stair Stretch
Stand on a step on the balls for your feet, hold
the rail or wall for balance. Slowly lower the
heel of the injured foot to stretch the arch of
your foot. Hold for 15 to 30 seconds then relax.
Repeat 10 times.


Toe Stretch
Sit on the floor with knee bent.
Pull the toes back on the injured foot until
a stretch across the arch is felt.
Hold for 15 to 30 seconds then relax.
Repeat as needed.


Frozen can roll
Roll your bare injured foot back and forth from
the tip of the toes to the heel over a frozen juice
can. This is a good exercise after activity because
not only stretches the plantar fascia but
provides cold therapy to the injured area.


As always, please talk to your doctor if you are having any pain. None of the advice or opinions posted on this blog are meant to replace treatment from your physician.
If you have any questions about this blog post or questions or concerns about custom foot orthotics, please email me at customerservice@orthoticsandmore.com.
We have detailed product information including the benefits of custom foot orthotics on our website at www.orthoticsandmore.com

We want your feet to feel better.

Casey

Spotlight on the Aerobic Orthotic

Aerobics Anyone?

I just read a recent interview with Courtney Cox about her new sitcom Cougar Town. Of course the reporter asked her how she managed to keep her amazing (and for most people unattainable) figure and she said "I do lots of aerobics." I don't know about you but when I hear the word aerobics all I can think of is Jane Fonda and her leotard wearing workout VHS tapes of the 1980's.
But, I started thinking if Courtney Cox does aerobics then I can too. So I decided in celebration of my new quest to give aerobics another try I would spotlight our Aerobics orthotic. The great thing about our Aerobic orthotic is that it designed for any high impact sport so if you are not up for the aerobic challenge as I am, our Aerobic orthotic can still help you relieve pain and improve your performance.

**** Features*****

Subortholene 3.0 mm shell

High Density EVA rearfoot post for maximum control

Low Density EVA arch filler for shock absorption

Deep Heel Cups

1/8 Poron over shell padded cover

Vinyl topcover - anti-microbial and easy to clean

No new shoes to buy


****How it will help you****

Our Aerobic orthotic is designed for high impact sports and activities. The 3.0mm subortholene "shell" of the orthotic is semi-flexible and designed for people needing more shock absorption. The shell is made with a deep heel counter that will provide extra support of the foot.
The high density EVA used for the rearfoot post will control the foot and the low density EVA used in the arch will provide shock absorption and prevent heel and arch pain. The entire orthotic is then padded with 1/8" poron and then is covered with vinyl that is easy to clean and is naturally anti-microbial.

Just like all of our custom foot orthotics, we recommend you remove your shoes' original insert before putting your custom orthotic into your shoes. This will provide for the best fit of your custom orthotic. If you have never worn custom orthotics before, we recommend you wear them for 2-3 hours the first day, 4-5 hours the next day, 6-8 hours the third day and for as long as you want after that as long as you are not experiencing any pain. Foot orthotics realign your body into its optimal position so you may experience some discomfort within the first 1-2 days of wearing your orthotics, especially if you have never worn orthotics before. We offer a 100% satisfaction guarantee on all of our products so if you are not happy with your orthotics please contact us.

We just want your feet to feel better.

Please email me your aerobics success stories and I just might post them! No pictures though - unless you have a leotard like Jane - just kidding!

What Does Happy Look Like?

I am so excited to announce that we will be offering Alegria Shoes by PG Lite starting in February. These shoes are cool and good for you feet too. They feature a removable footbed so they accommodate your custom foot orthotics, a leather insole that is naturally breathable with built-in arch support so you don't sweat the small stuff, an anatomically correct footbed
designed to form the natural shape of your feet for long lasting comfort, a rocker outsole engineered to roll naturally reducing heel and central metatarsal pressure, extra depth
that makes a roomier fit and a roomier fit makes wiggling all five toes easy and fun, and a flat stable bottom that maximizes contact with floor for increased stability. Amazing huh?

If you have any questions regarding the Alegria line of products, please email me at customerservice@orthoticsandmore.com. We will have detailed product information on the website starting in late January. I am still trying to decide which colors I am going to order because I know just one pair is not going to be enough.

Press Release

Link to a new press release regarding our new Runner orthotic
http://www.prlog.org/10405427-stop-pain-from-running.html

Good Article

Thought you would like this article
http://health.usnews.com/articles/health/healthday/2009/11/08/rx-for-fall-foot-injuries.html

Especially as we near Thanksgiving and everyone's traditional Turkey Day backyard football game.

Good Article

I thought this was a good article and wanted to pass it on -
http://www.healthnewsdigest.com/news/Lifestyle_580/One_Shoe_Style_Does_Not_Fit_All.shtml

Proper Lacing Techniques

Once we are old enough to lace our own shoes, most of us do not give this everyday task another thought until we are tasked with teaching it to someone else. However, according to the American Orthopedic Foot and Ankle Society, certain lacing techniques for shoes can prevent injuries, alleviate pain, and relieve foot problems. In general, these specialists recommend loosening the laces as the shoes are being slipped on and to begin lacing at the eyelets closest to the toes and then pulling the laces of one set of eyelets at a time to tighten for a more comfortable fit. Below are tips for proper lacing to prevent heel slips and for a high arch.


Heels Slip
1. Thread the left lace down through the top-left eyelet, form a loop between the top and second eyelets.

2. Thread the right lace down through the top-right eyelet, forming a loop between the top and second eyelets.

3. Cross the laces by threading each lace through its opposite loop. Pull the laces and tie normally, securing the lace lock to complete.


High Arch
1. Lace each shoelace side down through its respective bottom eyelet.

2. Thread right lace up through second-bottom-right eyelet, across and down through the second-bottom-left eyelet.

3. Skip an eyelet, thread the right lace up through the next eyelet, then across and down through the opposite eyelet. Repeat.
4. Thread the lace up through the top-right eyelet.

5. Skipping and eyelet, thread the left lace up through the next eyelet, then across and down through the opposite eyelet. Repeat this step. Then thread the lace up through the top-left eyelet to complete.