Orthotics are devices designed to relieve, support, or comfort the feet. Most of these are bought over-the-counter (OTC), but some are tailor-made by a podiatrist or other specialist.
If it leaves your feet sore, cramped, or aching, it’s understandable to ask why. After all, these devices are supposed to relieve pain and discomfort, not cause it.
What’s going on? That’s what we’re answering in the post below.
Why Do Foot Orthotics Hurt My Arch?
If these devices hurt your arch, it’s unlikely that’s the only place they’re causing discomfort. Indeed, the reasons they will cause discomfort to your feet are largely the same, whether it’s your arch, sole, or toes.
Here are the main reasons why it is hurting your arch:
1. They were not fitted properly
An improper fit is The most common reason these devices cause any discomfort. This problem is likely with off-the-shelf devices that incorrectly conform to your foot shape. Occasionally, custom orthotics may also fit incorrectly, leading to rubbing or aching.
If you cannot find a ready-made device that doesn’t cause discomfort, consider speaking to your podiatrist. In most cases, if you have flat feet, they’ll either scan it or take an impression to ensure the orthotic fits perfectly to the contours and shape of your feet.
2. They are worn out
Every day they are rubbed, bent, and moved. All that wear and tear eventually results in the custom orthotic no longer being fit for purpose. Either it no longer cushions or supports the foot, leading to discomfort. That can be particularly felt in the foot arch, where significant stress and strain occur.
We recommend using the devices for at least a year before buying new ones. Most well-made orthotic devices should last longer — on average, between 3 to 5 years. You should regularly inspect your device to ensure it is still performing its intended job. If not, speak to your podiatrist about getting a new orthotic fitted.
3. You are wearing improper footwear with it
The devices must conform not only to your foot shape but also that of the shoe. Most of them fit comfortably into shoes, boots, and sandals. However, they may only work with a specific pair of shoes.
In some cases, like extremely narrow shoes or a lack of support (e.g., rubber shoes), your feet can experience discomfort, even arch pain.
Consider investing in a comfortable, roomy shoe for the best results. Certain brands are tailored for comfort and podiatric issues — speak to your podiatrist for further information
4. Your devices are not broken in
Like shoes, they require a little wear before working their magic. We recommend it in short bouts initially until they’re comfortable. Here are some tips to follow:
Wear the devices for around an hour on the first day. Over the next few days, gradually increase the time you wear them.
If they start to hurt, stop wearing them and give your feet a rest.
Continue breaking them in — if you forget to keep wearing them, breaking in can stop. You also won’t be experiencing the benefits of it on your feet.
If, after two weeks of wearing orthotics, you experience persistent foot pain, it is recommended to schedule an appointment with your podiatrist. They can reassess your feet and examine the orthotic for any potential issues.
Final Thoughts
It’s important to note that properly fitted devices should not cause any discomfort. However, wearing inappropriate footwear with an orthotic will cause pain, often in the arch.
If you do not experience comfort while wearing your devices full-time within two weeks, don’t hesitate to consult an expert podiatrist from Foot and Ankle Centers, we will assess if your orthotics require any adjustments to ensure a more comfortable fit.
Schedule an appointment with us today to receive a fitting for a new custom orthotic.
FAQs
They are worn out
Why do my ankles and arches hurt? ›
High-impact activities and overuse are common causes of arch pain, which is why runners and athletes are at risk. However, aging and weight gain can also affect the mechanics of your foot, resulting in pain.
Can shoe inserts cause ankle pain? ›
Unfortunately, custom orthotic shoe inserts don't come with a guarantee. Stress from orthotics can actually lead to weak ankles, feet or knees and cause additional foot pain. Furthermore, it's difficult to get relief from orthotic inserts that weren't made correctly.
Do orthotics weaken arches? ›
Contrary to popular misconceptions, they don't weaken your feet, and offer much more than just pain relief. They can help address biomechanical issues, prevent injuries, and improve your performance in various activities. What are the problems of using orthotic insoles?
How to make orthotics more comfortable? ›
Experts recommend easing yourself into a new pair of orthotics, breaking them in like you would normal shoes. In order to do this effectively, start out by only wearing them 2 or 3 times a day for about 30 minutes each. Aim to increase this time by 15-30 minutes each time until you can wear them throughout the day.
What is the pain between the ankle bone and arch? ›
Posterior Tibialis tendinopathy is a condition which starts with pain and inflammation around the inside of your foot, specifically around your instep/ arch and the inside of your ankle. The Posterior Tibial tendon is important in supporting the arch of your foot during weight bearing activity.
Why does it hurt between my ankle and foot? ›
For example, you can get bursitis between your ankle and heel if you keep wearing shoes that rub, pinch, or press down on the area. Shoes that are too tight and high heels regularly cause bursitis. It often appears as a red, painful, swollen lump.
Why do my feet hurt even with orthotics? ›
An improper fit is The most common reason these devices cause any discomfort. This problem is likely with off-the-shelf devices that incorrectly conform to your foot shape. Occasionally, custom orthotics may also fit incorrectly, leading to rubbing or aching.
What are the side effects of wearing orthotics? ›
However, orthotics can also cause problems of their own, particularly if they are not fitted properly. Ill-fitting orthotics can rub against the skin, causing blisters and calluses. In addition, they can throw off the natural alignment of the foot, putting unnecessary stress on the joints and leading to joint pain.
How do you know if your orthotics are bad? ›
If you are beginning to experience the same discomfort you felt before you got your orthotics or if you've developed new pains in your feet, ankles, knees, or back this is a strong indicator that your orthotic is no longer functioning as it should. You're developing calluses or corns.
Orthotics are like eyeglasses and meant to be worn indefinitely. Eyeglasses change the shape of light to allow one to see better. Orthotics change the way ground reactive forces hit the feet, to allow one to walk better. They work to support certain muscles and ligaments, so that there is not excess strain on them.
When orthotics don t work? ›
The easiest way to fix this problem is to bring your orthotics to your trusted foot doctor right away. They will want to make sure that your insert is properly adjusted. Don't try to adjust it on your own, as you may end up creating an even looser fit.
Why do arch supports hurt my arches? ›
Muscle Fatigue: The muscles in flat feet may be weaker or less developed in certain areas. Arch supports can force these muscles to work in new ways, leading to fatigue and discomfort. Overcorrection: Sometimes, arch supports may be too high or rigid, overcorrecting the problem and causing more harm than good.
How long does it take for orthotics to stop hurting? ›
Ordinarily, it takes 2-4 weeks for your feet to adjust to the new pair. However, due to unique movement patterns, activity levels, and foot conditions, everyone breaks in at their own pace. The orthotic design also matters—it takes longer to adjust to rigid inserts than softer, more flexible orthotics.
What is the break-in period for orthotics? ›
It will take between two and four weeks to break in a pair of new orthotics. During this period, you mustn't wear the orthotics for too long so that your body can gradually adapt to any change in position.
How often should orthotics be adjusted? ›
Our podiatrists recommend having your orthotics evaluated yearly, to check on wear, and replaced every 3 years. For pediatric orthotics, patients should follow up every 6 months, to monitor their development, and have their orthotics replaced after they grow 2 shoe sizes.
What autoimmune disease causes ankle pain? ›
Ankle pain can sometimes be caused by rheumatoid arthritis (RA). This autoimmune disease which attacks healthy tissue can often start in the joints of the feet and ankles. When RA attacks the lining in the ankle joint, it becomes inflamed and damaged, along with ligaments and cartilage surrounding the joint.
What causes aching feet and ankles? ›
Foot and Ankle Pain can be caused by a number of reasons including; sprains, overuse injuries, changes to the biomechanics of your foot, and osteoarthritis (wear and tear). Most foot and ankle pain can be eased by simple over the counter pain relief, modifying your activities, and wearing good supportive footwear.
