Arch supports in cycling shoes?

[KnottedYet]

You said your appt is Tuesday. What if you call tomorrow and reschedule that appt for next week instead? Give the OTC arch supports a chance to do their magic? Maybe you'll go to 99% relief! (but 80% is fabulous as it is!)

If the OTC insoles solve your problem, that would save you the $$ of going to the podiatrist. And if they don't after a good week, then you'll have more info for the podiatrist to work with. ("at two days they felt like this, at 5 days they felt like this, and this is still sore, and that hurts at the end of the day" all valuable info!)

[Jenn]

Knotted, you read my mind. I told my mother tonight that I was thinking about putting off my appointment until a week or 2. Of course, being a mother and he's a friend of hers she disagreed.
But, I'm going to do just that. I'm waiting, you are right! It's kinda sad when you fork out a couple of hundred bucks for visits and x-rays and tapings, but oh, wait he did GLUE a thin pad in the heel of my running shoes, which did NOTHING...he said if this doesn't work....Cortisone injections next.
Then I go to Walmart and find a 5 buck pair of inserts and I'm feeling ALOT better then anytime I left his office.
I'm gonna go tomorrow buy some more of my 5 dollar supports put them in ALL my shoes and I'll see the Dr in a few weeks. It's sad when you can help yourself MORE then a Dr can.

[snapdragen]

Another OTC brand is Sole

[KnottedYet]

Doctors tend to focus on the sexy medical interventions. That's just the way their minds work, and they are great for that.

PT's tend to focus on the cheap in $$/dear in hard work/do it yourself kind of interventions.

It's good to get a variety of approaches. At least with the x-rays and stuff, you now know you don't have a defect that needs big-time help (like a stress fracture or a profound bone spur) so you are now able to put your effort and interest into finding the perfect OTC insole. And if it turns out to be the Walmart insole, buy some spares for the future!

You might find that some brands or models work better for your feet on the bike, while a different one feels better running, etc. Or that as your feet get stronger you start feeling like you'd prefer a little more suport at another spot, or a little more or less cushion, or a deeper heel cup, whatever.

There are a ton of variations! Have fun with it!

(and if you want some foot exercises, let us know. We'd be happy to share!)

[teigyr]

We broke down and got OTC orthotics!

Re the foot exercises, please share! Please?

[KnottedYet]

DON'T DO ANY OF THESE IF THEY HURT OR FEEL "WRONG"!!!!

1. Fist and Splay Toes
Make a "fist" with your toes as tight as you can and hold it for 5 seconds.
Splay your toes out wide as you can and hold that for 5 seconds.
Repeat 5 times each foot.
(warning: weak or reluctant muscles in your foot might cramp in complaint. Then make looser fists and gentler splays until they're stronger.)

2. Toe Wave
Make a "fist" one toe at a time, starting with the pinky toe. Open the fist one toe at a time starting with the pinky toe.
Repeat 5 times each foot.
Make a fist starting with the big toe. Open it starting with the big toe.
Repeat 5 times each foot.
(warning: this is almost impossible to do, but it will perk up your foot muscles and make your friends and loved ones laugh... until they try to do it!)

3. Heel Stand/Toe Stand
Hold to a kitchen counter for balance. Slowly take 5 seconds to rise up onto your toes and lower back down.
Repeat 5 times
Holding the kitchen counter, slowly take 5 seconds pull your forefeet up until you are standing on your heels only and lower back down.
Repeat 5 times.

4. Single Leg Balance
Hold onto a kitchen counter for balance. Stand on one leg. Use your core musles to hold your lower belly flat. Squeeze your buns. Unlock your knee. Feel your pinky toes doing their share of the work. (don't let your big toes and heels do all the work) Balance until you start to get tired. Rest and switch to the other side.
Repeat 5 times.