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      Incredible Benefits To Boost Your Foot Health By Wearing Insoles

      Insoles can be an underrated thing required and used regularly, but we are unaware of the role that insoles play in our daily routine. Insoles are inserts that can provide incredible foot support while you are walking, standing, running, and jogging. It can reduce foot pain by helping you to walk and exercise comfortably. As per the study, several people suffer from foot pain persistently; wearing insoles can support the foot arch and reduce the foot pain you normally experience while wearing shoes for a long time.

      Here are some astounding reasons how insoles can be beneficial to your foot.

      Enhance the Foot Health

      If you are aware of plantar fasciitis, you must know about the pain you are suffering, especially in your heels and the arch of your foot. The plantar fascia ligament is an elastic band that is thick and is located at the bottom side of the foot. However, any stress and pressure can cause potential problems leading to long-lasting foot pain, especially in individuals with flat feet. To reduce the chances of damage and inflammation to the ligament caused by the foot getting direct contact with the ground. You must wear insoles to prevent plantar fascia and bunions from over-stretching and getting irritated.

      Supports Foot Arch

      One of the high benefits of using an insole is it provides additional support to your foot arch. If you are suffering from arch pain consistently, it is highly recommended you start wearing arch supports or insoles. Arch pain can be caused by excessive activity and underlying problems. However, wearing arch support can be beneficial to your feet, as well as your body in the long run. Wearing an insole can help elevate your foot arch to an optimum limit. It also provides flexibility while walking, even when you are wearing a perfectly fitted shoe. If you are an active sports player who is running and jumping, inserting an additional insole can provide optimum comfort.

      Relieves from Severe Foot Pain

      People with flat arches often complain about experiencing severe pain in their feet. It can hurt so bad that they will have to sit at home instead of enjoying or doing their job. Having arch pain can lead to stressful movements every time your feet touch the ground. The joints, ligaments, and muscles of your foot will be forced to adjust to the flattening motion that will soon wear out. When this situation happens, you will likely experience a sharp pain in your arch, heel, toes, etc. Wearing insoles every day will support proper foot movement and help distribute the pressure on the bottom of your feet.

      Boosts Your Performance

      If you are a sportsperson or an athlete thinking about buying an insole, it becomes necessary. Having a flat arch will promote an irregular body posture that can adversely affect or reduce your ability to do physical activities like running, jogging, or any other activity type. If you ignore wearing an insole, it can apply a lot of stress to your heels resulting in an improvement in the risk of developing injuries, which can cause hamper your professional athletic lifestyle. However, the only solution to have better body posture and reducing stress is by wearing insoles in your shoes. It will automatically boost your performance while doing physical activities.

      Care for Your Foot

      Insoles can provide balance, stability, and comfort. With bulkier support wearing insoles, the space inside your footwear can tighten up by giving you the ideal fitting you have desired.

      Try These Exercises To Strengthen & Stretch Calf Muscles

      Did you experience pain while bending your knees? If your answer is yes and you have experienced pain multiple times, pay attention to strengthening and stretching your calf muscles. Even during training routines, attention is paid only to the upper body, and calf strength is neglected. Your calf muscles are made up of the gastrocnemius (larger calf muscle) and soleus (smaller flat muscles). Both of these are connected to a tendon on the backside of your lower leg. So, have a look at these five exercises to strengthen and stretch your calf muscles that you can try at home. 

      Single-Leg Heel Raise

      Stand barefoot near a wall or doorframe for balance. Now, lift one foot off the ground without using your hands. Stand straight with your body weight on your other foot. Now, rise up on your toes. Hold this position for 5 seconds, and then slowly be back on your heels. It is called single-leg heel raise or calf lifts. Repeat the same 10-15 times. 

      Seated Toe Raises

      As the name suggests, you need a chair to do this seated toes exercise. First of all, sit on a chair with your knees at a right angle. Keep both feet flat on the ground. Now, raise your toes from the ground as far as you could and hold the position for 5-10 seconds. Now release and repeat the same at least 10 times. Keep your hands on your thighs or the sides of your chair(armrest). 

      Dumbbell Jump Squat

      Hold a dumbbell in each of your hands and stand straight on the floor. You can do this exercise while wearing shoes. Now, push your hips backward and descend into a squat position. Make sure to have your thighs parallel to the ground. Now, reverse the direction by straightening your legs in an explosive moment and jump! Next, land gently by bending your knees and again be in the squat position. Land softly with bent knees as you lower your back into the squat position and then repeat. 

      Jumping Rope

      While it is true that jumping rope is always a brilliant exercise for strengthening both arms and legs, it is also excellent for your calf muscles. This exercise is also easy and helps in improving overall body coordination. Now, hold the rope while standing on a floor and start rotating your wrists to swing the rope. Jump with both feet and repeat. Just make sure to land on the floor with your toes. Remember, there are many variations of this exercise, such as alternate footstep, single leg-jump, high knee step, and so on, which you can try comfortably at your home or in an outdoor environment. 

      Downward Dog

      Also known as Adho Mukha Shvanasana, this is a popular exercise, which is excellent for stretching your calf muscles. Start with a tabletop position. Make sure to keep your hands and knees on the ground, preferably a yoga mat. Now gaze downward with a straight back and set your knees apart. Now, while keeping your palms firmly on the ground, lift your knees and hips such that your body creates a triangle shape. Now, bring your knees on the floor gently and repeat the exercise after resting for a moment. 

      Try the one that seems easier to you, and then gradually progress towards the remaining ones. Remember, walking is also an excellent exercise for strengthening calf muscles. Strong calf muscles are crucial for maintaining foot stabilization. They are also vital to jump high while playing sports such as volleyball, tennis, or basketball. Moreover, if you have tight calf muscles, there is a likelihood of shin splints and other injuries.

      Top Foot Issues Caused Due To Tight Calves

      Did you frequently experience knee pain while walking or climbing stairs? Is there any pain when you try to stand on your tiptoes? See, in both of these cases, the culprit might be your tight calves! Remember, you are not alone. A majority of the population gradually develop tight calves due to overuse of calf muscles. Athletes are more prone to develop these tight calves due to long hours of running and exercising. 

       

      Sometimes, failing to stretch regularly before starting exercise, a sedentary lifestyle, and wearing high heels also cause tight calves. These muscles are present in the backside of your lower legs. There are two calf muscles in each of your legs- the gastrocnemius and the soleus. Of these, the gastrocnemius is the more pronounced one as it forms a visible bulge below the skin. 

       

      When you have tight muscles, you can experience several foot issues. However, you can get rid of these issues by using a combination of some easy exercises. Let’s have a look at the tp foot issues caused due to tight calves. 

       

      Forefoot Pain

       

      Also known as metatarsalgia, forefoot pain is the most common foot issue associated with tight calves. Here, you need to know that our forefoot has metatarsals, phalanges, and sesamoids. These bones are the last ones to leave the ground when you walk. Forefoot pain affects the first metatarsal and phalanges or the lesser metatarsals and phalanges. When you have metatarsalgia, there can be an inflammation of the joints existing between your metatarsal bones and the proximal phalanges of your toes. Also, pain can be of varied intensity, and you may experience pain even while walking or playing. Forefoot pain can be a tingling sensation or can be sharp. Many people with such pain also feel as if they have stepped on pebbles! 

       

      Plantar Fasciitis

       

      Whenever you experience pain in the bottom of your heel, know that you are suffering from plantar fasciitis. This foot issue is a common one and affects more than two million people each year. The name of this condition is after the name of the thin ligament plantar fascia. It lies in the bottom of your foot beneath the skin. Your forefoot is connected to the heel by this ligament. It is this plantar fascia that absorbs most of the stress and strain. The pain can be after taking a few steps in the morning or after a long rest. Remember, this pain is not prolonged. It gets subsided after a few minutes of walking. However, you may feel aggravated pain in your heel after engaging in an exercise or sports activity. 

       

      Ankle Discomfort

       

      Is there any pain or stiffness in your ankle? If yes, you may be experiencing ankle discomfort that gets better with adequate rest or by using pain medications. Remember, ankle discomfort is most common among people who are obese or regularly play sports. Apart from tight calves, your ankle discomfort also can be due to several other reasons such as fractures, sprains, or flatfoot. Ankle discomfort can seriously limit the range of motion in your ankles.

       

      Knee Pain

       

      Nearly every person experience knee pain at some point in life. This often happens when your tight calves cause pressure on your knee cap. This is due to over-weightiness, arthritis, or an injury. However, stretching can prove helpful to get relief from such pain and discomfort.

       

      Tight calves can seriously impact your capability to engage in physical activities. It is best to take necessary action before it becomes severe and require a doctor’s intervention. If you have a history of knee injury or arthritis in your joints, you should make sure to stretch your calves and engage in some light exercises that can strengthen your calf muscles. 

       

      5 Most Comfortable Flats for Walking As We All Have Miles to Go!

      High heels are fancy! Right? Have you ever considered what will happen if your newly purchased heels get stuck in subway gates or slide off from your foot while you are rushing to reach somewhere in time? Hence, many love to wear flats instead of them.

      You can go to work wearing classic ballet flats, cute embellished will work fine for dining outs, and casual loafers are there for weekend errands. Flats are one of the comfiest footwear that finely matches every kind of attire you chose for you. But, what kinds of flats are the best of them all? Continue to read the article thoroughly and find out an appropriate answer to this question.

      1. Ballet

      Ballet in one word? Versatile! Cause, we can’t think of any other adjectives while describing this kind of flats. One of the classics, this flat is comfortable, reliable, and therefore extremely adorable. Many celebrities also prefer ballet flats, be it Audrey Hepburn, Emma Stone, or Alexa Chung.

      1. Work Flats

      Working for a full day may involve walking, running between clients, assignments, meetings, lunch, coffee breaks, etc. Don’t you think your feet require pampering to endure it every day? No, we are not saying you have to oil massage your feet middle of the office.

      But, you can always gift your feet a pair of work flats to provide them the exact healing they require. Pick a pair that goes matched with your every office attire, and keep them polished so that they can complement your apparel.

      1. Sneakers

      A fun day isn’t a fun day until you have dressed for it. Add up a sneaker with your outfit and experience a relaxing day out as these flats are designed to keep your feet in comfort all the time you wear them.  And, let’s not forget about the style statement it has for the offering. Be it for a casual outing or going for fitness activities, a good-looking sneaker will never let your style statement be blemished. 

      1. Flat Boots

      Yes, they are flats but look like boots. These flat boots can save your days in rainy seasons and can be equally imperative for keeping your feet warm on frosty winter days. When it comes to snatching everyone’s’ attention, flat boots are queens.  Undoubtedly, they are glamorous, they are luxurious, and when they are worn with sassy jeans or leggings, be prepared to be the center of attraction for everyone.

      1. Moccasins and Loafers

      Not just women, these slip-on are preferred by men too. Although moccasins were footwear for men, women are now getting attracted to them because of their style statement and comfort. Differentiating moccasins from loafers can be challenging as both of these flats are usually made of the same materials. Moreover, sometimes, the style statements are quite similar as well.

      However, you can distinguish between them if you consider looking at the shoe soles. Loafers can come with small-sized heels, but moccasins are always flat-soled. Another dissimilarity between them is slugs have casual looks, but moccasins boast with a bit more formal appeal.

      Now It’s Your Turn to Choose

      Now we guess, you have recognized the 5 top flats that are currently ruling the footwear segment of style and fashion. These flats will also come under your budget, and cover your feet with enough comfort, enhancing your overall look. Hence, these flats are always worthy of choosing. Besides, most doctors also recommend flats as they will never put your feet into atypical positions as high heel shoes do. Meaning, it’s advantageous from all the considerable aspects. What do you think?

      Running Shoes And Walking Shoes – Why They Are Different?

      Running shoes are different than walking shoes by characteristics. It would be best if you should not run wearing walking shoes, since many don’t have the flexibility required for running. It means, for fitness walking, many walking shoes may not be so beneficial for you.

      Hence, instead of buying walking shoes, you can choose a running shoe that meets your fitness walking needs. If you know which qualities you are searching for, you can evaluate walking and running shoes and finding out one that will work best.

      Running shoes are equipped with various functions, and designers always endeavor to update them with the latest technology and materials. Let’s discuss a few aspects considering which you can quickly come across with a shoe that meets your walking or running needs proficiently.

      Cushioning

      While running, people impact the ground with weight three times more than their average body weight. But, while walking, your steps will only put half of your body weight on the floor. Therefore, running shoes have more cushioning in the forefoot and heel than walking shoes.

      Extra cushioning is not required in walking shoes as they are not designed for protecting you as much as running shoes do. Putting extra cushion makes shoes heavier. Hence, it’s a choice between having a heavier shoe and protecting your feet from shocks or buying one which will make you run faster.

      Heel Height

      Running shoes have build-up heels that provide stability while people run wearing them. Because of different running styles, various people strike the ground with varying parts of their foot. The forward part of the foot, ball of the foot, or the midfoot, individuals hit the ground with one of these parts while running. Hence, high heels are required in running shoes.

      Walker first touches the ground with the heel and roll through the step. That is the reason high heels are not that required in walking shoes.

      Heel Flare

      Designers equip running shoes with high heels for providing sufficient stability for runners. Besides, flared heels also get attached with running shoes for ensuring some additional strength for people who tend to hit the ground with their forefoot or midfoot.  Flared heels are also quite common in trail running shoes.

      Walkers tend to strike the ground with their heels. And, shoes with a flared heel can cause hindrance while walkers roll forward through their steps. Quality walking shoes come with undercut heels instead of build-up or flared heels.

      Flexibility

      Some running shoes are flexible from their midfoot or arch, while others are flexible at their forefoot. These shoes are designed for different running styles.

      Motion controlled, or stability shoes are somewhat less flexible than others, as the construction elements limit feet from rotating too much while running. Hence, if you need motion-controlled shoes, you have to sacrifice flexibility a bit.

      There is no difference in running, and walking shoes in this segment since both of them need to be sufficiently flexible to make walking more comfortable and relaxing.

      Concluding Thoughts

      Now you see it! Choosing the right pair of shoes is never easy. Therefore, next time you search for buying a shoe for yourself, consider these aspects and locate a suitable shoe according to your requirements. Choosing the right pair of shoes is also essential from the medical point of view. If you run or walk with a shoe that offers effective care for your feet, you will ensure your feet health excellently.