Finding Relief: How Foot Orthotics Can Ease Lower Limb Pain
Let’s talk about something many of us quietly deal with—aches and pains in our feet and legs. It could be a persistent ache in the knees, soreness around the ankles, or that familiar twinge in the hips after a long day. For some, it’s all tied to a surprisingly common culprit: flat feet (aka low arches).
The Hidden Struggles of Flat Feet
While flat feet can be benign or even beneficial for some people, if your arch shape changes over time, also known as fallen arches, it can be more than just a cosmetic issue. When the natural curve of your foot flattens out, it can throw off the alignment of the entire lower body. The chain reaction might include:
Ankles rolling inward (overpronation).
Increased stress on the knees and hips.
Changes in posture, sometimes leading to lower back discomfort.
While some people are born with flat feet, others develop them over time due to age, activity levels, or even certain types of footwear. However, the most common cause is the shape of the bones in your feet giving you a big range of motion to flatten your feet. The good news? Flat feet aren’t a life sentence for discomfort.
How Orthotics Help?
The latest research has brought a lot of clarity about the role of orthotics in managing lower limb pain. A meta-analysis—a type of study that pulls together findings from many others—found some compelling results about their effectiveness.
Here’s what orthotics can do:
1. Realign the Foot - nudging you to better movement.
Orthotic insoles work by gently supporting and redistributing the roll of your foot more evenly. This helps change your overpronation, where the foot rolls inward too much. It’s a subtle adjustment, but one that can make walking feel more natural and stable.
2. Reduce Stress on Joints
One key finding from the research was a reduction in “rearfoot eversion.” This is the outward rolling of the heel occurring secondary to the rolling in of your ankles, which can strain your ankles and knees. Orthotics help dampen this motion, easing the burden on these joints.
3. Improve Mobility
When your feet are properly supported, the difference in how you move is striking. People using orthotic insoles in the research reported smoother, less painful strides, whether walking for errands, traveling, or just strolling through the neighbourhood.
What the Research Tells Us About What Sort of Orthotic or Insole to Choose
One of the standout findings of this meta-analysis was the importance of customisation. Orthotics tailored to an individual’s foot shape and movement pattern—especially those with flat feet—showed the greatest benefits. While over-the-counter insoles can offer some relief, custom orthotics provide more significant and lasting improvements in both pain and walking mechanics.
Interestingly, the studies also highlighted that even small improvements in alignment can have ripple effects. For instance, by modulating foot movement, orthotics can indirectly reduce strain on the knees and hips, which are often affected by the way the feet function.
Why Now Is the Time to Act
Feet might not be the first thing that comes to mind when thinking about maintaining overall health, but they’re literally your foundation. As we age, subtle changes in mobility and posture can add up. Orthotics offer a way to address these issues early, preventing them from spiraling into more serious concerns.
It’s not about giving up stylish shoes or settling for less. Many people find that a well-fitted pair of orthotics slips discreetly into their favorite footwear, offering support without compromise.
A Thought to Leave You With
When it comes to lower limb pain, small adjustments can lead to big changes. Orthotics are a simple, effective way to take the pressure off—whether you’re running errands, traveling, or taking a well-deserved walk to clear your mind.
If this resonates, it might be time to look into the benefits of orthotics. Head to our MSK podiatry page for more information and book an appointment to fit custom orthotic insoles tailored to your needs.
Reference
Jafarnezhadgero, A., Esmaeili, A., Mousavi, S.H. and Granacher, U., 2024. Effects of foot orthoses application during walking on lower limb joint angles and moments in adults with flat Feet: A systematic review with Meta-Analysis. Journal of Biomechanics, p.112345