So you have planned to take your family to Disneyland! You are super excited for the trip but are wondering if you will survive all the walking! As an annual patron of Disneyland I can tell you that you will if you prepare correctly. Yes, it is A LOT of walking but it doesn’t have to ruin your feet or your trip. Here are my tips to get your feet in shape for Disneyland, or any other vacation that requires a lot of walking.

Train For The Walking

You wouldn’t run a marathon without training right? Well, Disneyland is not as extreme as a marathon but it will be tougher to manage if you don’t work up your steps. So get out there and start walking and increase your distance a bit per day. It’ll be best to start at least a month before your trip if you can. Also, unless you are bringing a stroller you will most likely need to carry some sort of backpack for your necessities. Bring along your backpack so you can get used to it’s weight.

Break In Your Shoes Beforehand

Be sure to bring comfortable, supportive shoes and at least 2 pairs. Yes, 2 pairs because you will want to have an extra “fresh” pair to switch into that isn’t compressed from all the walking from the days before. If you wear custom orthotics, be sure to bring those as well. Under no circumstances should you bring new shoes to the park. You would not want to waste a magical Disney day being having foot pain or blisters.

Take Breaks Throughout the Day

There are many areas to put your feet up at Disneyland. They have incorporated many seating areas outdoors and indoors. These areas are shaded and air-conditioned. Take advantage of these by taking many breaks during day to rest your feet. Another good option is to ride the train around the park. It’s scenic and you can rest for 20 minutes. Sometimes that is all you will need to be ready to go again.

Stay Hydrated

Staying hydrated will help you maintain your energy levels as well. There is no need to pay for bottled water either. There are many water bottle refilling stations all over the park. Be sure to pack one and keep it in your backpack.

Elevate Your Legs Afterwards

After you return from the park and if you have sore feet be sure to spend some time with your feet up. The higher you put them the better. A good way to get relief is to lie by a wall and put your legs up against the wall to get your feet higher than your heart for a while. You can do this while watching TV or reading a book. Elevating your feet higher than your heart will help with swelling and improve circulation.

Stretch

A good stretch can do wonders. Stretch after you get home and also before bed. Muscles can stiffen after lying around for a few hours so be sure to stretch your body during the evening. A good time is after a shower when your muscles are warm.

Follow these tips for a comfortable and magical vacation at Disneyland. If you need custom orthotics or ankle/knee braces place contact us for an appointment.

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Bunions are a bony protrusion, or bump, that forms at the point where your big toe and foot meet. They start off small and you might not even notice them. They may begin as a small sore or bump but over time they can grow into painful protrusions that can become increasingly inflamed and swollen. Eventually, they will interfere with daily mobility and you may need to have surgery to remove them. However, with early intervention you can slow down the progression of bunions

How Do I know If I Have Bunions?

You feel joint pain or pressure around your big toe
You are starting to get corns or callousesHaving flat feet
Your big toe is starting to move inwards
The area around your big toe is swollen and painful

How Did I Develop Bunions?

Many people get bunions but if you bunions run in your family you are more likely to develop them. Some more risk factors include:

Having hypermobile feet
Having a  foot injury or repetitive stress
Having flat feet
Wearing poor fitting shoes, especially high heeled shoes

How Can I Slow Down Bunion Growth?

One non-invasive way to slow bunion growth is with custom orthotics. These customize show inserts improve your balance and alignment by dispersing your weight and pressure more evenly. By keeping your feet in proper alignment, further structural damage to your feet is prevented. At the same time, custom orthotics will also provide relief from bunion pain. Please contact our office or fill out this form to book an appointment.

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The most common description of knee pain is a condition called Patello-Femoral Syndrome. It is pain that is occurring between the knee cap and thigh bone. This causes pain in the front of the knee and sometimes a grinding or crunching sensation. Knee pain is usually caused by wear and tear stemming from age and over-use. Over time the cartilage under the knee cap will soften and result in tissue breakdown leading to pain in the knee joint.

Can custom orthotics help alleviate knee pain? The answer is yes. Custom orthotics can significantly reduce or even eliminate knee pain by changing foot biomechanics and correcting misalignment. How do wearing custom orthotics achieve this? They are worn on the feet?

Custom orthotics help knee pain in the following ways:

-The material custom orthotics are made of absorbs excess shock and reduces stress on the foot and ankle during movement. Custom orthotics also changes how stress is distributed in your foot which can change the force put on the knee

-custom orthotics can compensate for biomechanics or structural deficiencies in your ankles or feet which create abnormal movement patterns. By limiting the motion, custom orthotics can reduce the wear on joints.

-custom orthotics can also change the alignment of your knees by controlling pronation and supination of the foot. Excessive pronation or supination can cause the lower leg and knee to rotate abnormally inwards or outwards. Over-pronation is very common and affects an estimated 70% of the population. Those who over-pronate also can experience frequent ankle sprains, shin splints, hip pain, pain in arches, leg pains and lower back pain.

If you are experiencing knee pain and would like to be fitted for custom orthotics, please contact our office for an appointment.

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Custom orthotics are personalized to fit your foot and can help rid or alleviate various foot symptoms relating to numerous medical conditions. Custom orthotics are more than just a foot or heel pad you buy at the sports or drug store which are mass produced with no personalization. Custom orthotics are also made of durable materials so they will last much longer than over the counter products. So, how can custom orthotics help me?

Custom orthotics can reduce or eliminate the pain and discomfort related to various medical conditions such as :

Bunions – orthotics with a wide toe box can help to reduce pressure and minimize bunions

Bursitis-inflammation of fluid-filled sacs in the heels and toes can cause bursitis pain and discomfort. Orthotics with heel and arch support can help to reduce bursitis discomfort from inflammation of fluid filled sacs in the toes and heels.

Flat Feet– Custom orthotics can help to provide proper support and foot positioning for those with flat feet.

Back Pain– proper support and alignment using custom orthotics can lessen back pain caused by inward rolling arches and lack of cushioning.

Arthritis-proper support and positioning of the feet using custom orthotics can help reduce discomfort caused by rheumatoid arthritis and osteoarthritis.

Diabetes-custom orthotics can reduce the excess stress and pressure on the feet that can lead to foot ulcers in diabetics

Heel Spurs-custom orthotics can help to support the foot and reduce inflammation caused by excess bone growing on the back or bottom of the heel.

High Arches-custom orthotics can help feet stay stable and keep them from rolling inward or outwards due to high arches.

Plantar Fasciitis-supporting the heel and foot with custom orthotics can help alleviate the heel pain related to Plantar Fascilitis.

Doctors may also prescribe custom orthotics for people who have positional concerns with their feet or legs. This can include those with underdeveloped leg and foot muscles. Custom orthotics may also be recommended for athletes to prevent injuries. If you think you need custom orthotics, contact us to get measured.

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Custom orthotics are invaluable for correcting numerous foot problems and to alleviate foot pain. They are custom molded to your feet by medical professionals and designed to specifically address your individual issues. This is the very reason they are much more effective than over the counter insoles that are mass produced for the general population.

The custom molding process, professional attention required for foot measurement and the durable materials used contribute to the higher cost of custom orthotics. Once you have them made, you will want to take care of them the best you can so you can increase their longevity. If you take care of your custom orthotics you can wear them for up to 5 years, pending that your foot does not change substantially and you do not develop a different foot issue.

Custom orthotic care is actually quite simple and won’t require much time or attention. Some attention to keep them clean and have periodic inspections is all that is necessary. Here is how to care for your custom orthotics:

1.)Check orthotics periodically for wear and tear

Custom orthotic insoles are made with durable materials designed to last. However, they are not designed to last indefinitely and eventually custom orthotics will wear out and need to be replaced. How long a pair of custom orthotics will last will depend on your usage patterns and frequency. Every month or so take out your custom orthotics and inspect them carefully. If they show signs of wear or disintegration they won’t be as effective and it may be time to get measured for a new pair of custom orthotics.

2.)Give orthotics a hand wash occasionally

When you notice that your custom orthotics are starting to get dirty give them a quick wash to eliminate odours and remove stains. Make sure you always hand wash them following this technique. Do not ever machine wash them. To wash your custom orthotics, use a soft cloth and mild soap to give them a good scrub under lukewarm running water. Hot water should never be used and the custom orthotic should never be submerged fully in water and left to soak. After you have washed your custom orthotic, you can allow them to air dry on a rack.

3.) Avoid getting custom orthotics wet

Aside from when you wash them, try not to get your custom orthotics wet as that is when they can get damaged. If your custom orthotics do happen to get wet lay them flat in a well ventilated area to fully dry before you start wearing them again.

If you have any questions or think you need custom orthotics, please contact us for an appointment.

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Your doctor has recommended that you try custom orthotics and you might be wondering if you can just get a pair of over the counter insoles or foot inserts instead. You have seen a variety of insoles/foot inserts sold commercially at many retail stores such as supermarkets, sports chains and pharmacies. The foot inserts come in a variety of styles and levels of support to suit various foot shapes and activities. They are even designed for each gender. You might be wondering..”Are these good enough? “ or “Won’t they do the same job as custom orthotics?”

You are tempted to just grab a pair of these because they are a fraction of the price of custom orthotics and they are available now…ie. you don’t have to wait for them to be made. These may seem to be valuable benefits but in the long run custom orthotics are still the better choice. In worst case scenarios the over the counter insoles can even worsen existing symptoms or encourage new ones.

The price difference lies in the type of materials used to construct the custom orthotic and the degree of customization. Custom orthotics are custom molded to your foot using equipment specifically designed for the process. The custom orthotic is made just for you and not mass produced in a factory. Also, the material used for custom orthotics is more durable than over the counter inserts to provide you better support. Custom orthotics can last you a few years whereas over the counter foot inserts may only last a few months and you would need to constantly repurchase. Some extended health plans cover custom orthotics whereas they do not cover over the counter foot inserts.

Wearing over the counter foot inserts can even worsen existing problems or cause new ones to arise. Over the counter foot inserts are not made to correct your individual issue. They are mass produced to fit a large number of people. generally. As a result, they may address something completely unrelated to your problem and change your gait mechanics which can cause new problems rather than cure existing problems.

If you would like to get fitted for custom orthotics or have questions, please contact us.

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This is a question I often get asked by patients and my answer is YES, custom orthotics do work for lower back pain. They can work on their own, but in my experience as a chiropractor, I often combine chiropractic treatment with custom orthotics for my patients with lower back pain. Frequently, custom orthotics will at the very minimum decrease the lower back pain and very often completely eliminate it. The effect is gradual but most patients report much diminished, or eliminated, back pain after a few months of custom orthotic wear. If you experience lower back pain after standing or walking for extended periods of time, custom orthotics will most likely work for you.

Most lower back pain patients come to me after already exhausting other strategies suggested to them from other health professionals. Many of these strategies are usually directed at the back which could include exercise, core strengthening, ice and heat, pain medications and more. Once many of these are tested with no results patients start searching for alternative treatments and many are surprised to start looking at the foot for solutions to back pain.

So, why do custom orthotics work for lower back pain when you are wearing them on your feet? Well, the musculoskeletal system is a connected entity starting from the feet to the neck so naturally all its parts will affect one another similar to chain links. This phenomenon is known as the Closed Chain of Links. The feet are the foundation of this chain and is the point where the rest of the body can align and stabilize itself. Subsequently, if support is lacking in the feet other parts of the body could endure additional stress leading to pain.

Imbalances in the feet, ankles and knees can also lead to an abnormal gait. These lower extremity imbalances contribute to pain in other parts of the body including the lower back. The best treatment to correct abnormal gaits is a combination of chiropractic adjustments and custom orthotics. The chiropractic adjustments will correct any alignment issues in the spine and the custom orthotics will help retain it by properly supporting the feet.

Custom orthotics will correct any foot imbalances for improved weight distribution. Once foot imbalances are addressed the lower extremities will be returned to their proper alignment. With the lower extremities aligned the pelvis can then return to it’s balanced location. Once the foundations for the spine are restored pain caused by poor body mechanics is eliminated. If you have back pain and would like to be fitted for custom orthotics, please contact us.

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Custom orthotics are extremely effective at aligning the bones of the foot and ankle into the most efficient positions. Custom orthotics correct existing imbalances in your feet by providing support where needed and reducing the strain on your body.  Custom orthotics are many specifically from your own foot imprints so you cannot get the same fit from over the counter generic insoles. Custom orthotics fit comfortably into your shoes and you won’t even know they are there!

If you are thinking of getting some custom orthotics you may be wondering how long they last. There isn’t a specific “expiry date” attached to them because usage will vary widely among people. It’s best to have periodic evaluations, recommended 6 months, to determine the existing longevity of your orthotic. Custom orthotics that endure heavier usage will usually need to be replaced sooner than others who endure light usage. The average lifespan of custom orthotics is usually around 2-3 years. This is much longer than over the counter insoles which typically last about 3 months before they start to disintegrate.

Once you realize that your custom orthotics need to be replaced it’s best to do so sooner than later. Custom orthotics will flatten out over time and your bones could misaligned again. Contact us and get your custom fitted orthotic today.

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Custom orthotics can be pricey ranging from $400-$600 in costs but very often they are covered by medical insurance policies. It’s best to check with your coverage provider. The cost covers your visit to a professional Pedorthist where they will examine your lifestyle, body composition, body time, health issues, foot issues and gait. The cost also includes the creation of a custom cast or mold of your foot which is used to create your custom orthotic. Custom orthotics are made of a more durable material than the generic orthotic inserts found in drug stores. They will last much longer and are custom fitted to your body!

Because they are custom fitted to your body they will ensure your bones in your feet, ankles, and knees stay in the proper position. The specially designed angles can help alleviate stress on the ligaments of overweight people as well as reducing the pain caused by diabetes, arthritis and previous injuries. Custom orthotics also enhance mobility and performance while playing sports. Lastly, muscle fatigue is minimized because custom orthotics support connective tissues.

Custom orthotics can last up to anywhere from 2 to 5 years. When they need to be replaced will depend on the materials used to construct the custom orthotic, how they are cared for, your activity level and weight. Also, if you body or health changes you may need to be fitted for a new pair to answer your most current health conditions. Be sure to check annually with your pedorthist to see if your feet or alignment has changed

If you have any of the following you can benefit from custom orthotics: diabetes, foot pain, knee or back pain, obesity and arthritis. Also, if you work on your feet, are an athlete seeking to improve performance or just would like to take preventative health measures. Contact us for more to get fitted for your custom orthotics

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You have read about all the benefits of custom orthotics  such as pain relief, improved sports performance, comfort for workers who stand for long periods of time, and protection for the diabetic foot and have had a pair made. Now that you have your own custom orthotic, how do you wear it? How will it feel? How long will it take to feel benefits? You might have some questions in your mind so we have compiled a list of common ones.

What will wearing custom orthotics feel like?

Wearing custom orthotics for the first time may feel a bit strange and different initially which is normal until the body gets used to the new alignment. However, you should not feel any pain, blistering or have any redness in your foot. If this does occur you might need an adjustment in your custom orthotic from your pedorthist. Custom orthotics work by changing the function of the foot by changing the function of the surrounding muscles and those from the leg. Because of these changes in muscle function and leg position, it is important you break into your orthotics gradually. Wear your orthotics one hour on the first day and add an hour each subsequent day where on the eighth day you start wearing them for an entire day. If you play sports, refrain from wearing your custom orthotics until you have been walking comfortably in them for at least a week.

Pain relief doesn’t occur overnight and the way to obtain the best results is by wearing you orthotic consistently. The more you wear them the quicker realignment of the foot to allow healing to occur. Try to put them in your shoes every day and swap them out if you change shoes. If you wear different types of shoes it may be a good idea to have multiple pairs of custom orthotics

Do they fit in my existing shoes or do I need to buy a new pair of shoes?

Whether you need to buy a new pair of shoes will depend on your current inventory of footwear. If you only have sandals and high heels (which are terrible for your feet) you may need to invest in a good pair of walking shoes. Custom orthotics can be specially designed to match your foot type, foot condition and activity level. If you need to wear a certain type of footwear frequently be sure to tel your pedorthist so they can design your orthotics to fit in them. For example, a custom orthotics designed for a running shoe will most likely not fit into a dress shoe. In general, the best shoe styles are those with more depth, are adjustable (ie laces or adjustable velcro closure), have a strong feel cup, a correct flex point and have a stiff sole that doesn’t twist. If the shoe currently has a removable insole take that out before inserting your custom orthotic.

Sandals are a challenge because there isn’t as much shoe structure and the custom orthotic is not properly secured in place and is also visible from the outside of the shoe. However, don’t worry, there are some shoe styles where the orthotic can be made directly into the shoe! This option is perfect for more open summer sandal styles.

How to insert custom orthotics into my shoes

Once you have selected the shoe you would like to place your custom orthotic the first step is to remove the insole. Most quality shoes now come with a removable insole and also have a lip on the back which prevents the orthosis from sitting all the way back in the shoe.

Place the correct orthosis into the shoe making sure the heel sits all the way back against the back of the shoe There should be no gapping between the orthotic and the shoe. If there is, it is an indication the shoe is too narrow for the orthotic and your foot

If you are considering getting custom orthotics contact us and we can help you get fitted.

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