PRACTITIONER VOICE ones .( 34 ) Research says prefabricated orthoses are just as good as custom-made ones ( 34,35 )– the ones you can buy at the chemist , no need for a bespoke NASA-designed pair . So , before you splash out on the Rolls Royce of insoles , maybe stick with the affordable ones . They work just fine , and you can save that cash for a pair of snazzy running shoes instead . In the short term , adding cushioning may just be enough to redistribute the load of the heel . Orthoses , in my experience , are a very temporary intervention , not a long-term solution . But they ’ re practical if you don ’ t know how to strengthen the foot , or if a client is unwilling to regulate foot function via exercise ( since , let ’ s be honest , exercise compliance can be a challenge ).( 36 )
As for taping , think of it as a foot hack . It ’ s like duct tape for your arch – simple , effective , and a quick fix . Just don ’ t expect it to last forever . You ’ ll need to keep reapplying it , but that ’ s better than hobbling around all day .( 37 , 38 )
And let ’ s not forget stretching - a good stretch is key . Focus on the Achilles tendon and plantar fascia to keep them flexible and reduce tension . If stretching bores you to tears , remember : it ’ s about keeping things balanced down there .
Resistance training : time to get pumped
Now we move onto the heavy stuff : resistance training . If you thought your heel was just a passive bystander , think again . Heel raises , whether single-leg or bilateral , are essential for strengthening your plantar fascia . Why ? Because your plantar fascia needs to get strong . In fact , research suggests resistance training might work faster than just stretching . ( 21,22 ) So , get ready to hit the ( heel ) gym , but perhaps focus on improving function or mobility in various segments of the foot first to make the most of the stretching . In my clinical practice I have observed that a single calf raise requires dorsiflexion of the digits , plantarflexion of the metatarsals , and dorsiflexion of the tarsals and heel for optimal calf activation .
And what about those isometric exercises that seem to be trending ? Well , let ’ s just say the jury ’ s still out . Research shows that isometric exercises don ’ t do much in terms of reducing pain in PHP , so maybe skip those and stick with the good old isotonic exercises , where you actually move .( 39 , 40 )
A final word on foot biomechanics : let ’ s get personal
Now here ’ s my real beef with a lot of the current research : foot function literature isn ’ t always individualised for the patient . Most of us spend our days walking , and your feet take a beating - whether it ’ s from your daily strolls , a
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