Self Management Guide

Purchasing off the shelf orthotic aids

and how to manage common foot

pains

Information

for patients

Dorset HealthCare University NHS Foundation Trust Orthotics Service, Maple Place, Poole, BH15 2LG

01202 44 22 98 Monday—Friday 8am—3:30pm

dhc.orthotics.service@nhs.net

www.dorsethealthcare.nhs.uk

Stretches

For more information on suitable

stretch exercises go to

www.csp.org.uk/public-patient/

rehabilitation-exercises/foot-pain

(print off a PDF version)

Achilles Tendon/

Plantar Fascia

stretch

Wall Stretch

Achilles Tendon

Off the Step

Plantar Fascia

Stretch

Seated Plantar

Fascia Stretch

All Exercises should be held for 30

seconds and repeated 3 times on

both sides twice a day

Cushioned Insoles, Gel Heels and Toe Protectors

to relieve pressure and increase comfort.

Supportive Shoes

Supportive shoes may also help control your

symptoms, look for a well fitting supportive shoe with

a wide toe

Fitflops, Hoka Trainers are good for toe and forefoot

problems.

Merrels, Hoka Trainers and MBT physiological

footwear, www.uk.MBT.com are good for midfoot

problems

Walking boots may help ankle problems, try Keen

Footwear, or www.widefitshoes.co.uk

Shoes with built in rocker soles, such as Hoka shoes/

boots or www.uk.MBT.com these should only be

purchased if advised by health care professional

This list is not exclusive

For more information or advice please

contact your local orthotic service

Midfoot Pain

Stress Fractures are caused by

continuous and repetitive loads on

the legs and feet causing

tenderness and aching in the

affected area.

Tibialis Posterior Tendinopathy runs down the

back of the leg inside the ankle and into the foot.

Overuse can cause pain in the arch of the foot

when turning it inwards or outwards and when

going on tip toes.

Lisfranc Injury is dislocation or fracture of the

midfoot. Symptoms are swelling on the top of the

foot/bruising and pain on weight bearing.

Plantar Fascia Strain runs from the heel to the

front foot. Pain under the arch from either a single

trauma or it develops gradually.

Forefoot Pain

Metatarsalgia is a shooting,

stabbing pain or pebble feeling

under the forefoot. It is caused by

straining or injuring your

metatarsals.

Morton’s Neuroma is a painful

condition affecting one of the

nerves between the toes which causes inflammation

to the sheath around the nerve.

Sesamoiditis is inflammation of the sesamoid bones

located under the ball of the big toe embedded within

tendons.

Hallux Valgus/ Bunions cause pain/swelling and

stiffness of the big toe joint. The big toe points

towards the other toes.

Treatment: What can I do?

Take paracetamol and/or ibuprofen

Use an Ice Pack & Massage the area

Wear wide, supportive, cushioned shoes with a small heel/pitch. Avoid wearing pointy shoes or high heels

Purchase suitable off the shelf orthotics

Do gentle stretches

Avoid over walking

Avoid long periods standing on your feet

Avoid walking barefoot or wearing flat shoes

Reduce your weight if you have a high BMI

Purchasing Orthotics (Insoles)

There are a large number of providers online

retailers for simple cushioned inserts– for

example

Orthotix.co.uk

Healthandcare.co.uk

Shoeinsoles.co.uk

Which insole should I buy?

Medial Arch Supports-Support the mid foot,

relieve stresses

Forefoot Pain – some examples Prostep or

Gaitway insoles can be bought online. 1st line or

Trios in ¾ or full length are suitable.

Alternatively, try cushioned full length gel insoles.

See our guide for buying insoles for more details

Y our Feet

When we spend time on our feet, we

put stress on our joints from the

ankles down. This leaflet is to help

you decide which device is right for

you. As with all our advice, it is a guideline to

point you in the right direction.

We always advise that you first check with a

medical professional to ascertain the best

course of action.

This leaflet is about the different types of pain

in your foot and what treatment you can do at

home to help.

Where is the pain in my foot?

Rear foot Pain can occur in a variety of areas,

normally down to an overuse injury. This can be self

-managed.

Plantar Fasciitis Pain which occurs in the morning

after periods of walking and after rest, with difficulty

lifting the toes.

Achilles Tendonitis is tenderness and pain at the

back of the heel and into the Achilles. Pain is felt in

the calf when going on your toes.

Bursitis/Sever’s Disease is pain at the back or

base of the heel.