Here are three top tips to help you remain active, pain-free and with the freedom to walk on the beach or wear a pair of fashionable shoes. And it only takes a few minutes a day to complete. This report will give you information to address your foot problems without having to give up anything up — whether it be running, dancing or a super-sexy pair of heels. You’ve nothing to lose — except your orthotics!
Why orthotics often don’t work…
FACT 1: 92 % of our patients don’t need orthotics after our treatments
Orthotics only work while you wear them This means that women who wear a variety of fashionable footwear, thongs or like to go barefooted, do not receive the benefits of orthotics.
FACT 2: Orthotics also don’t correct existing issues like bunions or hammertoes
Before now, the only real option was surgery, but now you can address the underlying cause of these issues.
TOP TIP 1: Do Toe Crunches
This exercise is important because it strengthens the muscles in the foot that help you stand, walk, run and dance. If the muscles in the foot are weak, they will severely limit your ability to exercise, walk on the beach or wear different shoes. This important exercise is essential to strengthen the arches and stop them from collapsing when orthotics aren’t used.
How to do toe crunches
- Stand with your feet hip-width apart.
- Roll your ankles out so that your weight is on the outside of your foot and your big toe is off the ground.
- Curl your toes as if you’re making a fist with them.
- Hold for 3 seconds.
How often?
- Do 10 sets twice daily
TOP TIP 2: Do Calf Stretches
Stretching your calves (the back of the bottom part of your leg) is vital to foot function. They need to be flexible so you can move, jump or dance freely. Thirty per cent of flat feet are actually caused by the calves tightening, which can lead to a variety of foot issues
How to stretch your calves
- Find a wall and place the palms of your hands on it at around shoulder height.
- Place one foot in front of the other so that toes are pointing in the same direction and your feet are parallel to each other. The back heel should touch the ground.
- For the first stretch, bend the front knee and keep your back knee straight.
- Hold for 30 seconds.
- For the second stretch, bend the back knee of back leg.
- Hold for 30 seconds.
- Repeat on opposite leg.
How often?
- Perform 4 times daily
- Continue for 3 weeks
If there is not a significant improvement in symptoms, book an appointment.
TOP TIP 3: Get Assessed to See if We Can Help You!
It is essential that you find the underlying cause of your problem. Without doing so, everything will be a Band-Aid approach and the problem will return.
With twelve years experience at Sydney Foot Solutions, we are very proud of our record of finding the true underlying cause. We are the only practice in NSW to use weight-bearing x-rays to identify the true underlying cause of problems.
We specialise in helping active women who wear orthotics to get out of orthotics and treat the underlying cause. Our treatments consistently achieve results so you no longer need orthotics, can remain active and avoid surgery.
Contact us to book an appointment or call our Manly Vale clinic on (02) 8966 9300!
‘I saw everybody before I came to this clinic; I saw what the problem was on the x-ray and can’t believe the changes. Now I have no pain, walk everyday and don’t need orthotics’ – Ruth
