Do orthotics work? What kind of shoes are best?
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- Опубліковано 6 жов 2016
- Matt answers a common question about orthotics and how they can affect your pain and comfort levels. He also discusses what kind of shoes he prefers and why.
TL;DR: Orthotics affect the body but not always in good ways. Shoes that are flexible and spacious enough to allow good foot function are preferred. They do not have to be super minimalist with absolutely zero padding, but they also should NOT be super stiff with all kinds of extra support.
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I didn’t think orthopedic shoes would help, but I stand corrected.
This helped me a lot. My conclusion is orthotics are good for short term especially for when you're in extreme pain until you can decipher the actual problem and resolve it through physiotherapy exercises
Great explanation Matt!!! Thanks a lot :)
I couldn't agree more with this video. For what my story may be worth to anybody watching this: I was a long distance runner at a quite young age (early teens, running 1/2 marathons, etc). I have high arches and I pronated quite severely and the experts at the fancy running shoe store (I don't fault them; they gave me the best info... to the best of their knowledge, at the time... 25 years ago) suggested I wear a rigid, "stabilizing" running shoe and get orthotics, which I did. I had several pairs of custom molded fiberglass orthotics and I used anti-pronation shoes and wore orthotics ALL the time, for decades. Even the sandals/flip flops I wore were models with rigid soles and high arches (see Vionic brand sandals, etc). At some point along the way I took up dance. Dance requires a lot of actual, mindful ATTENTION to how we move our feet. In my case, running/walking did too, but I wasn't encouraged to look at it that way and didn't come to that on my own (still kick myself). Long story short, even though I was not doing any foot strength building exercises (I wasn't doing ballet or anything like that), as a result of dance and using soft shoes without orthotics my feet got so strong that one day i noticed while walking my dogs using shoes with my orthotics, that my arches hurt and the orthotics felt too high. I resisted this signal from my body for another walk or two but then the pain was unbearable and, since not walking the dogs wasn't an option, I tried walking without the orthotics. instant improvement. my feet were finally strong enough, and I had retrained my gait sufficiently through dance that it's like that pain with the orthotics was from my feet just asserting their natural, healthful movement and the orthotics were getting in the way. My feet wanted to compress and expand with my footfall, and the orthotics wouldn't let them! Now I not only dance more than ever but I do specific foot strenthening exercises and think about how I move my feet the same way I think about my posture. Now i prefer as flexible a shoe as I can find, with plenty of toe room to stretch my toes out as I walk. I am not a barefoot convert, per se, because when I walk (not just amble around, but actually *go* for a walk) i like more padding, but I regularly walk around barefoot or dance/walk on smooth, hard surfaces in socks (which I find is great exercise for your feet as you need to really push into the floor for extra traction). since this realization about my feet, I have had so many "ah-haa" moments with my own body and observing my movement when it's become clear to me that my muscle strength/coordination/balance seems affected by those years of not allowing my body to work the way it wanted to and was designed. I'm trying to make it up to my body now, but it's lame to have had such a prolonged setback. Of course my feet and I don't represent or want to speak for everybody!! But hope this story is useful to someone out there as you make decisions for your own needs.
AWESOME story! Thanks for sharing this! Great illustration of what happens as you become mindful and allow your body to learn to adapt!
So happy to have something to contribute! Thank you guys for all the great content!
Good story. I am experiencing the same now and am using orthotics. May I know what dance do you do to improve you feet’s strength?
Thank you for your comment, that really helped. I was wondering why my feet hurt with these orthopedic insoles. I wore them for 6 months every day and my feet still hurt most of the time. I took them out now and see how that goes.
@@mytravelogue8323 please forgive me I never saw this comment/question, now some 6 years ago (replying from a different UA-cam channel and everything!), but I just got brought back to this video because of someone else's comment for which I received a notification and I wanted to very belatedly follow up to say the dances that I was referring to are mostly salsa and cuban rumba (and 6 years ago I was dancing more bachata) and I 10000% stand by their amazing benefits for our bodies physically (from the feet to our spine and brain!), in addition to being fun, and so while I hope you have long since fallen in love with a dance form or other recreation that helped you strengthen your feet, I still wanted to follow up :)
Orthotics certainly work for some people but not for all. They absolutely can be a long term solution for people with flexible or rigid joints in the foot, ankle, knee, hip, or spine if properly made. If someone has an abnormal position of one of these joints, then they can sometimes be corrected with the proper orthotic by either positioning a flexible foot into a "neutral" position or by supporting a rigid foot. This can go up the chain and correct the abnormal position of the entire lower extremity. Muscles are not always the cause of an abnormal position of the lower extremity. It could also be due to the architecture of the bone, neurological disease, or damage to ligaments or the joint capsule. The explanation for this is complicated and beyond the scope of a youtube comment.
The point about bringing a hard, rigid orthotic into contact with soft tissues in animals not making sense is flawed. While putting a cushioned material into an orthotic can feel comfortable, sometimes it is import to bring the ground to the foot, meaning that the joints in the foot do not need to go to great and abnormal, damaging lengths to compensate for an abnormal position. Saying it's "not natural" is flawed. You wouldn't tell someone not to wear glasses if they needed them. Similar to how glasses change the direction of light to produce a clear image on the retina, orthotics allow the ground to come to the foot to promote smooth gait. Medications and surgery that save lives are also "not natural." I think this video provides an unfair, uninformed, and negative view of orthotics.
insoles in my experience do a lot more harm than good. Short term they can make you feel better but on a long run they ruin your feet and body. These so called specialist don't have a clue how body operates: the body is a dynamic mechanism and it moves. The way you move will affect your feet, the way you're pelvis and muscles are balanced will affect your feet and the way you're standing will too affect your feet. Simple: rotate your pelvis all the way and stand - you will see that weight distribution changed on your feet. And if you put insoles under such feet it may correct the feet arch and weight distribution but the issue why it happens will stay the same : the pelvis rotation. Not to mention that when you move, the foot tries to compensate for the body that is not moving in the right balanced weight so of course if you do it 10000 times then the foot will adapt to this position. But the reason why it happens is wrong movement. These so called expensive feet specialists in 99% of times don't have a clue and just try to grab your money in exchange for a piece of plastic the they proudly call CUSTOM MADE ORTHOTIC. I have loads of experience with this when I spent loads of money on useless crap like that and these specialists with serious expression on their faces convinced me that it is the way forward and orthotics. They make money out of people that suffer but most of the time don't even give them adequate treatment.
Adequate treatment is physioterapy, and exercises for the WHOLE body and not just your feet. If anyone wants to know more, let me know and I can possibly share more details about the best treatment in my opinion, what to do etc. But don't rush to spend all your money on useless and often harmful insoles.
I fully agree. I have normal feet. No issues. I wore birks with its cork footbed for 2 weeks and my feet hurts when i am not wearing them. It makes your foot muscle dependent on them. Bad. Dont go for them if you have no foot problems
Soooooo..... what are we supposed to be wearing then.?
i have got orthotic insoles in my left foot just a week back. It do comfort me with pain but i would like to stick to original posture. i have got some overpronation in my left feet. can we connect to discuss and share details? Thanks
could we connect. I need some help for my left feet overpronation because of injury
@@MrAnkit007007007
clearly he didn't mean it
I had orthotics custom made to help me with my metatarsalgia. I hated them. They were so harsh under the arches of my feet and I felt I was walking like a robot. Finally, after 3 months of trying to get used to them, I decided one day to ditch them. I have now started the feel again the flexibility in the base of my feet. I don't often have pain, only if I bang the ball of my right foot hard, accidentally! I would never wear orthotics. They seem contrary to nature. But I still feel tiredness and tension in my 'bad' foot when I walk. I'm not sure if it will every be completely normal again.
Self massage your feet
Thank you, Matt. You answered my questions.
hey I have a question on a previous video. I have APT and I am doing the glute bridge as one of the excercises to try and correct that, except when I do it I feel a lot of the work in my quads even though my back flat on the floor and I am trying to engage my core and glutes as much as possible. Is there a way to help fix this? Also thanks for all the great work you guys do!
Finding shoes has always been a chore for me,slightly odd shaped feet,I have since had a partial amputation of one foot,so now I have no idea what my options are
Hi Matt, what are your thoughts about MBT shoes? (Masai Barefoot Technology)....they have 'thick soles' but are meant to be designed to support an effective posture through the leg to the hips.
Had debilitating hip pain and would see a physio multiple times a week to function. He recommended orthotics and they worked wonders. Moved away and could not replace them a few years later. Had to reinforce my hip stability through exercise, did not need the orthotics anymore. Was fine for a long time until my arches fell over the years. Now i need to work on that. The body changes, so we need to adapt.
I sold footwear for 18 years. What you don't understand is foot biomechanics. Your foot was designed to walk or run on uneven 3D surfaces, not on flat paved ground. An orthodic basically adapts your 3D shaped foot to your flat shoe. Ever notice how running on wet sand feels comfortable? That is because your foot adapts to uneven surfaces.
When you need back support from your mattress, do you buy soft or firm?
FIRM is the correct answer. A soft mattress does not support your back because it sags. Same with your feet. Firm orthodics provide support. You can't get any support from a soft squishy gel or soft insert.
I had shin splints for years while running. Custom orthodics have completely eliminated shin splits by reducing overpronation. They correct your gait and put your foot in a more neutral/functional position.
Agree with all this, however please remember we weren't designed. We evolved. Small difference that will really make a difference in your credibility.
@@anika5094 doesn't matter the terminology. That's the basic principles of foot biomechanics. Prove me wrong.
Branden's Outdoor Channel Did you read what I said? I said I agreed with you.
@@anika5094 you contradict yourself by saying something about credibility...
@@brandensoutdoorb-channel8084 You clearly didn't comprehend what I was saying. Bye ❤️
you straddle the fence…..make a decision
My new Allbirds Mizzle shoes didn’t have enough height room for my orthotics, so I removed them. On day 2 of wearing orthotic-less Mizzles, a pain developed in my right foot causing me to start limping. My walk to work is over 7000 steps (and the same back). I switched from Allbirds Tree Loungers to Allbirds Mizzle for my daily walks because I needed a weather repellent shoe for the recent snowfalls in the city. Now I’m sitting at home waiting for my foot to heal wondering where I went wrong. How do I walk the distance I need to walk without foot injury?
I have exactly the same problem. Do you have any exercise videos that help me with my legs? Thanks.
Have you heard of Correct Toes? What are your thought on them.
I have an accessory navicular (extra bone in my foot) that's quite large. a lot of people have this but are asymptomatic. it makes the mechanics of my foot and ankle GARBAGE.
I used to be a huge proponent of barefoot shoes and still am to a degree. I own a pair of vibrams and the new balance minimus. years ago when I first adjusted to them, my feet and ankles became SO strong. they were bulletproof.
now I'm older and fatter and I went with an expensive pair of heavy duty prescription orthotics and nike lunarglide 9's. I've been loving them so far.
I think barefoot shoes are great but not for everyone. especially if you have screwed up, mutant feet like me. they should be for more advanced levels of fitness. hopefully one day I'll get my feet healthy and strong enough to have barefoot shoes in my routine again.
(Matt, if you read this thank you for all these videos! if you're looking for a new interesting topic to make a video on, check out accessory navicular syndrome. the pathology is like a weird form of overpronation iirc)
Me too!! It's such a rare thing to have! Hi friend! I had custom orthotics made and wore them for a few years and then weened off of them. I finally had no pain in that foot yay! I'm wondering if I should get back on them because I have a curved spine and imbalanced gait. Hope you are well!
Hi, what muscle imbalance occurs above the foot that could cause the foot to supinate and what exercises (stretches/strengthening) could help correct this? Thanks. Donald
Right foot?
I have padding on left foot for recent diagnosis of Mortons Neuroma and podiatrist advised me to get a pair of Brooks Ghost 15 a neutral runner. However after wearing them for about 2 weeks my good right foot is very sore. The left one is ok. Iv since tested the Brooks by wearing a different shoe so I know its the shoe thats messing up my good foot. The podiatrist doesnt agree. My orthotics then arrived and the left foot seems to be ok in them but the right foot is very sore. I dont know what to do. The orthotics are very hard, I have bony feet with not much fat on them. please help!
So what do I do my knees n feet n back is killing and they are saying orthotics. Don't want to waste my money cause it's expensive
My high arch costoum made orthotics cost me $400.
And they did not help I still supinate to the outside till our !
Then I have narrow feet and narrow heels ! Not even heel grips help!
What should people like me do ? HELP !!
I get what you're saying and believing this would simplify my life, but my bike fitter is insistent that once those ankle ligaments stretch from of lifetime of shitty shoes, bad posture...and that navicular bone drops it's near impossible to gain that stability/ structure back. I honestly feel he is not in this for the money, he truly cares about his clients health and makes his money other ways. Can anyone intelligently offer an opinion on this?
U so right about orthotics...and it's so expensive ...and u end up not using it...Thank u so much
Started walking barefoor after watching this video. Also bought a pair of minimal shoes and started wearing perhaps 15% of the time I'm on my feet. I noticed within the first few days my feet started feeling better after ditching the orthotics, however now I am noticing a slight pain and discomfort creeping back in after walking barefoot and wearing minimalistic shoes. Any thoughts?
just take it slow when it start to hurts quit the barefoot shoes and when you feel better use the barefoot shoes again it can takes months to ajust to barefoot
@@hanskazan7403 actually alot better now after just sticking to barefoot and barefoot shoes. I'd say me feet are pretty close to being 100%! Honestly all thanks to the barefoot shoe reccomendations I found on this channel
@@mikesaunders2470 Hi Mike, did you had any injury or overpronation because of trauma.?
Everyone is different, mechanically similar but physically very different that is why one treatment doesn't work for everyone. I have super tight hamstrings my wife is very limber, you have to find what works for you and then take the time to actually do it.
STRAPPING BOARDS TO THE FEET OF YOUR PET MONKEY OR PUTTING SMALL PIECES OF METAL ON YOUR DOGS FOOT PADS IS JUST CRUEL MAN, DONT EVER DO THAT. THEY LOOK UP TO YOU, THEY LOVE YOU SO TRY INSTEAD TO BE THEIR FRIEND.
Matt, you mentioned that you used to have bad burning pain in your calves, ankles, and feet; and that you tried orthotics for it.
It sounds like you no longer use any type of orthotic support, and that your shoes now are much more minimal.
Did your pain and symptoms go away once you made this change?
I'm more confused than when I watched the video can anyone tell me what is good for long periods of standing I work ten hours a day four days a week and my feet are sore a lot from being on them for those days. My feet are kind of flat and I have soreness in my knees can anyone suggest shoes that aren't tight for feet that are some what wide?
insoles and all the rest in my experience do a lot more harm than good. Short term they can make you feel better but on a long run they ruin your feet and body. These so called specialist don't have a clue how body operates: the body is a dynamic mechanism and it moves. The way you move will affect your feet, the way you're pelvis and muscles are balanced will affect your feet and the way you're standing will too affect your feet. Simple: rotate your pelvis all the way and stand - you will see that weight distribution changed on your feet. And if you put insoles under such feet it may correct the feet arch and weight distribution but the issue why it happens will stay the same : the pelvis rotation. Not to mention that when you move, the foot tries to compensate for the body that is not moving in the right balanced weight so of course if you do it 10000 times then the foot will adapt to this position. But the reason why it happens is wrong movement. These so called expensive feet specialists in 99% of times don't have a clue and just try to grab your money in exchange for a piece of plastic the they proudly call CUSTOM MADE ORTHOTIC. I have loads of experience with this when I spent loads of money on useless crap like that and these specialists with serious expression on their faces convinced me that it is the way forward and orthotics. They make money out of people that suffer but most of the time don't even give them adequate treatment.
Adequate treatment is physioterapy, and exercises for the WHOLE body and not just your feet
Get Dr sholls orthotics, you need to use the kiosk machine, its a mapping device for your feet, it will help you chose the right ones, they come in codes, example CF440.
Wait.. your name is Matt shu?
That's the problem we're all different some people it helps and some people doesn't help
I'm really trying to understand what exactly it is you're saying 🤔 😕???
What about horses and horse shoes?
I live in a very hot country and basically wear flip flops. I have plantar fasciitis, and it still hurts a lot in the morning. I am planning to try the exercises.
Wear running shoes with socks, flip flops are really bad for your feet. You'll get use to your feet getting hot, but a good running shoe will breath well.
@@tommygunn-cq7kp Thank you.
Matt what minimalist shoes do you have?
I rotate through various shoes. Currently have some Inov8 Bare XF 260s, Skora Fits, and recently New Balance MX730v2s - which are the least minimalist shoes I wear in the gym but which have just a very slight extra bit of stability which helps while doing lower body workouts.
i get what you saying about animals etc but animals run and mo9ve in nature we are running moving etc on mostly hard surfaces concrete roads ecc so maybe this can effect how we move so minimal soled shoes may not really be the answer either i saw video where some say it dont work and others swear by it ??
What about Heel spurs? I'm a very active person. I have done Mauy thai for 9 years and hill running along with football. Got real bad problems 4 years ago, trained in this one gym in bare feet, running and jumping and so on. Got a sensation in my left foot like a bruise, so thought that's all it was. Then weeks later I could barely walk on the inside of my herl. Had no idea what it was. Thought I broke something. So went to get an X ray and they said I've got a Heel spur. So rested and it got better, went back to training and got a calfstrain. I think.It's cos my leg had weakened cos of walking with a limp for a longtime. Got better but stopped the sport I loved until 2 months ago. I went back to mauy thai. Great, getting fit again but one of the moves is called a Teep. It's a defensive push kick. We have been practicing on the pads and guess what, I'm seein the signs of it's possible return. That old pain that stops excersise. It is really getting me down. Is there any advice you can help me with? Orthotics that could be life changing or whatever? Stop training is killing.me but because I see the signs I've stopped. Maybe anxiety has taught me not to let it get real bad again but all I want to do is train 😢 please help Doc.
moulded insoles are better. They should mould unto your feet, the bottom should conform to the insole of the shoe But above all one needs a shoe that is comfortable and properly made strong at he back If you have all this you are ready for the orthatics
. or moulded insoles, Bye dear XXXXXXXXXXXXXXXXXX Andras
8
I wear $500 orthodics and stability shoes because i over pronate
Foot drop please
I got thin shoes a wore them for years. Now I have chronic ball of foot pain. Stay AWAY front minimalist shoes if you spend most of your time walking on hard surfaces.
Orthotics fill up too much of the shoe even when taking out the insole, plus not
comfortable. A waste of money and time, tried three different expensive pairs.
Orthotic soles are like crutches for your feet. They work if you have foot issues.
If you have no issues, you don't need crutches. They will make your feet dependent on it.
If you have normal feet, if you wear orthotics for 1 weeks continously at home, outside etc.. when u remove them, you will have trouble walking normally. So u just created a problem for yourself.
so what is the solution?
crutches are for injury not performance why wear shoes? for grip. Why do they have shoelaces? to lockdown your ankle. why do athletes wear shoes? performance. Why does Lebron James wear orthotics? performance and last i checked he rarely gets injured. Black and white thinking bro.
Hi this video is so inaccurate….completely lacks any depth to how orthotics work
Orthoses are functional and help the body move dynamically, muscles in the lower limb are not designed to support the foot
But I would say there are some who supply orthoses have minimal understanding and take incorrect foot impressions and manufactured from either too soft or too hard materials. Hence podiatrist get a slating from physio’s who know best!.
LMAO MUSCLES IN LOWER LIMB ARE NOT DESIGNED TO SUPPORT THE FOOT LMAOO STUPID