Feeling Discouraged

[KnottedYet]

Hillslug - if you pronate so badly that you get a blister from a neutral footbed, you might want to consider exercises to strengthen the foot. (that would help your ankle, because the "stirrup" muscles wouldn't be trying to hold your arch up) You may also need a lower profile footbed, like the blue Superfeet, if you are irritated on both feet. The shop that fitted you for the insoles should take responsibility for the fit.

don't give up on neutral footbeds yet. make sure you have good socks. And try a couple basic foot exercises once a day. But if the exercises HURT or CAUSE DISTRESS, DON'T DO THEM!!!

FIST AND SPLAY - make a tight tight fist with your toes. Hold for 10 seconds. Splay your toes out as widely as you can, get some air between them. Hold for 10 seconds. Do 10 times each foot.

*If your intrinsic foot muscles are very weak, you might get some cramping. If that happens just make softer fists and less-wide splays.

HEEL AND TOE LIFTS -stand at the kitchen counter, holding it for balance. Slowly rise up onto your toes. Pause. Slowly lower back down. Do 10 times. Then slowly lift your toes off the floor, so you are standing only on your heels. Pause. Slowly lower back down. Do 10 times.

*Watch out for the tendency for you body to want to do this fast so it can use big muscles and momentum. You want to give all the little dudes involved in every aspect of the motion the chance to join in!

THREE POINT FOOT - stand in front of a mirror, and look at your feet. Slowly roll your weight onto the outsides of your feet and pay close attention to how it looks and how it feels. Slowly roll your weight onto the insides and see how it looks and feels. Then try to find the weight balance where you feel equal pressure on the ball of the big toe, the ball of the pinky toe, and the heel. (your 3 points) Your arch should be nice and arch-like and your shins should look like they're centered right over each foot. Hold that for 30 seconds. Do 3 or 4 times.

*This is a tricky one, because you will feel like there is too much weight on the pinky toe if you're used to pronating, but the foot and shin will look good in the mirror. If that happens, go by the mirror.

There are some really good exercises for the hip muscles to help you keep the entire leg aligned. They take more explanation. If you're interested, PM me.

If you don't like these exercises, don't do them! If you keep having trouble, please go see a sports med physical therapist.