How Should We Use Foot Orthotics?
As Pedorthists, we are responsible for assessing and treating clients with orthotics when necessary. Orthotics have been a go-to treatment for lower extremity issues since the 1950s. Their popularity has grown, especially with increased insurance coverage making them more accessible.
Many clients visit SoleFit to determine whether orthotics are a good fit, why they might be needed, and how long they should be used. However, not all clinics follow the same philosophies, leading to varying opinions for and against orthotics.
Symptoms and Solutions
At SoleFit, our first goal is to help clients understand why they may be experiencing pain or dysfunction. Addressing the root cause gives us the best chance at long-term healing.
We don’t simply treat the symptom—we address the cause.
Just like using Advil for a chronic headache won’t fix what’s causing the headache, orthotics should never be a band-aid. Identifying the root issue allows us to reverse-engineer solutions for lasting improvement.
Orthotics often help address shortfalls in foot function due to injury, footwear, muscle weakness, or tissue restriction. At SoleFit, we analyze posture and movement in depth, often starting with how the foot supports the body. But we also emphasize natural strengthening and alignment of the entire kinetic chain—from toes to hips.
That’s why we talk so much during our assessments about the power of joint mobility, tissue release, and muscle strengthening. Improving foot function naturally can often reduce or even eliminate the need for orthotics over time.
Below: 10 healthy exercises to help create stronger, more natural feet
10 Steps to Healthier Feet
1. Wear shoes that fit
Free your feet from narrow, rigid shoes as often as possible. At your desk? Kick them off. Shoes should mirror the natural shape of your foot: wide, with splayed toes. Properly fitted shoes help preserve mobility across all 33 joints in the foot. See our video on minimalist casual shoes and check out brands like Vivobarefoot, Lems, or Leguano.
2. Align the toes
Bunions, hammertoes, and calluses often come from poor shoe design. Toes are crucial levers that activate your foot’s natural function. To restore healthy alignment, allow your toes to splay and point forward. Use toe socks, corrective spacers, and mobility work to help.
Try Correct Toes, Wild Toes, or toe separator socks from Injinji.
3. Adapt the body to a flatter heel position
Most modern shoes elevate the heel, changing our posture and weakening foot mechanics. A flat heel position promotes better alignment from head to toe. Transition slowly—barefoot or flat shoes may feel odd at first, but your body will thank you in the long run.
4. Feel the ground
Our feet are packed with nerves that provide essential feedback to the brain. Thick, stiff shoes block this sensory input, affecting balance and stability. Go barefoot or wear thin-soled shoes to “wake up” the neuro-muscular system and improve coordination.
5. Sit less
Prolonged sitting causes muscles and joints to weaken and tighten due to lack of movement. Switch positions often, work standing up, or sit on the floor in varied postures. Movement nourishes your tissues and prevents the degradation of foot function.
6. Get exposed to varied surfaces
Walking only on flat, artificial surfaces limits your joints’ ability to adapt. Try grassy hills, gravel paths, sand, and uneven ground to challenge and strengthen your feet in natural ways.
7. Walk and move often
Walking is one of the most underrated tools for strong feet and healthy longevity. It’s safe, low-impact, and highly beneficial. Don’t save movement only for workouts—move frequently throughout your day.
8. Mobilize your joints
Healthy joints need space, motion, and circulation. Use a lacrosse ball or Tune Up Ball to roll under your arches, heel, and toes for 1–2 minutes daily. It’s a simple but powerful way to restore motion to the foot’s 33 joints.
9. Create strong springs
Feet store and release energy like springs. But this function fades with tight, weak, or underused tissue. Load the feet with balance drills, light hopping, toe walking, or barefoot strength work. Learn exercises like ‘short foot’ and the ‘foot tripod’ here.
10. Improve your steering
Your hips and core guide the motion of your feet—like a steering wheel controls the car. Poor hip control leads to foot compensation. Strengthen hip stability with daily mobility work, yoga, or functional training. Better steering above = better foot function below.
An Ounce of Prevention, a Pound of a Cure
Sometimes the easiest solution—like orthotics, bracing, or taping—is the most attractive. And sometimes, it’s the best first step to get out of pain and back to living. But it’s important not to stop there.
If we only mask symptoms without addressing the root cause, the problem is likely to return. That’s why we encourage our clients to think beyond the quick fix.
By regularly incorporating the steps we’ve outlined—like improving toe alignment, building foot strength, increasing movement, and addressing posture—you lay the foundation for long-term health. These changes take time, but they build lasting resilience in your feet, body, and lifestyle.
Orthotics can be an important tool, but they’re even more powerful when paired with education, intention, and proactive habits.
Your body is worth investing in. And every step you take toward stronger, more natural feet supports the rest of your life—from the ground up.
