Many people may find orthotics beneficial in managing foot pain and other conditions. However, some believe they’re bad for you and may lead to issues such as weakened foot muscles.
While there are some side effects to be aware of, especially in the early days of wearing orthotics, the idea that they weaken the feet is a myth that the team at Capital Podiatry is here to debunk.
For the past 20 years, Capital Podiatry has been offering quality podiatry care to the residents of Canberra and Tuggeranong. We care deeply about our patients and seek to improve their lives through comprehensive foot care. Contact us for more information.
Do Orthotics Weaken the Feet?
In short, the answer is no.
This myth seems to have been perpetuated by people who promote barefoot running and who consider any type of shoe to be like a ’cast’ that disturbs the foot’s natural movement. While placing any part of your body in a cast and immobilising it for long periods does lead to muscle weakness, this is not how orthotics work.
Orthotics require the feet and their related muscles to continue activating and engaging with every step. Think of them as similar to glasses in that your eyes are still being used, but the glasses just let them function better. Likewise, orthotics support the areas of your feet that are damaged, allowing them to move more naturally as a whole.
There are no published studies that suggest wearing orthotics leads to weakened foot muscles. And you would certainly expect to see some if this myth were true!
What Are the Possible Side Effects of Orthotics?
There are some side effects that you may experience when you first start using orthotics. While some will improve as you get used to the new alignment and support, others will require some adjustments to ensure that everything is fitted correctly. This adjustment phase differs from person to person, but typically takes between one and seven days.
1. Soreness and Discomfort
Some people experience increased soreness and discomfort in their feet, ankles, and calves. This is usually most noticeable in the first few weeks as the body adjusts to wearing orthotics.
If you experience this, here are some tips you may want to try:
- Introduce the orthotics gradually by slowly increasing the time you wear them each day.
- Ensure that you’ve chosen well-fitting and supportive footwear to pair with your orthotics.
- Apply ice or heat in an effort to reduce inflammation and loosen tight muscles.
- Perform stretching exercises to potentially improve your flexibility and reduce soreness.
- Speak with your podiatrist if you’re experiencing severe or persistent pain outside the scope of what they say to expect.
2. Blisters and Skin Irritation
Sometimes, orthotics can rub against the skin, causing blisters or irritation. This is more likely to occur if the insoles have not been fitted correctly or if you wear shoes that are too tight.
If this happens, you may try:
- Ensuring that your orthotics have been properly fitted; your podiatrist should do this for you.
- Wearing socks to help protect your skin from rubbing.
- Using moleskin or padding in areas where you’re experiencing rubbing or irritation.
- Introducing the orthotics gradually by slowly increasing the time you wear them each day.
3. Numbness or Loss of Sensation
In some rare cases, orthotics may lead to a loss of sensation or numbness in the feet. This is usually due to a nerve being compressed or blood flow being restricted. If you experience this side effect, see your podiatrist.
They may suggest:
- Choosing orthotics that are made from soft materials, like silicone, to help avoid nerve compression.
- Taking regular breaks from wearing your orthotics throughout the day.
4. Altered Gait or Posture
Some people may find that orthotics change the way they walk and stand, which may lead to discomfort or pain in other parts of the body (such as the knees, hips, or back).
Recommendations for this potential side effect include:
- Work with an experienced podiatrist who aims to ensure the orthotics are properly fitted and adjusted.
- Perform strengthening exercises in an effort to stabilise your joints and improve your overall balance and posture.
- Be patient as your body adapts to wearing orthotics, but be prepared to seek help if the problem persists.
5. Difficulty Wearing Shoes
Some people find that orthotics make it difficult to wear certain types of shoes, as they take up space inside the shoe that hasn’t been accounted for.
You will need to take care when buying shoes by:
- Looking for shoes with removable insoles, as these can be removed and replaced with your orthotics.
- Choosing shoes with a wider toe box, as this will provide your feet with more space and prevent them from feeling cramped.
- Trying on shoes with your orthotics to ensure that they can be accommodated.
Choose Capital Podiatry for Quality Orthotic Services in Canberra
If you’re experiencing foot pain or discomfort, our orthotics services in Canberra may be able to help. We’ll be happy to discuss your concerns and tailor a treatment plan that sees you get back to doing the things you love.