Shoe insoles

Understanding supination (underpronation)

Supination means the foot tends to roll outwards between heel contact and push‑off. It often goes with a higher or stiffer arch and shows up as pressure along the outer edge of the foot, a sharper feel under the heel on hard ground, and a less secure feeling on pavements that slope to one side.

Signs to look for

• Soreness at the outer heel or along the little‑toe side after walking or running
• A sharp feel when the heel first touches hard floors, easing as you warm up
• Shoes wearing faster on the outer edge than the inner edge
• Ankle feeling less steady on uneven ground or pavements that slope to one side
• Pressure under the outer forefoot by evening or after distance
• Relief in footwear with cushioning and a secure heel hold

Why it matters

When the foot rolls outwards, the outer heel and little‑toe side carry more of each step and the ankle can feel less secure on sloped or uneven ground. To cope, many people shorten stride, turn the foot slightly in, or push off early from the little‑toe side, which can tighten the outer calf and leave the outer forefoot sore by evening. Increasing how much of the foot shares load and guiding push‑off back towards the centre makes steps feel softer, steadier, and less tiring.

What’s going on in the step

When your heel first touches down, the heel bone (calcaneus) can tip outwards and the subtalar joint (talocalcaneal joint) stays relatively “locked,” so impact is sharper under a smaller area at the outer heel. While your foot is flat on the ground, the arch lowers very little, so the midfoot contributes less and load moves quickly towards the outer edge (lateral column, including the cuboid and fifth metatarsal). As you push off, weight often remains towards the little‑toe side (fifth metatarsal head), so you drive away from a narrow base rather than from the centre of the forefoot. Step after step, the outer heel, the little‑toe side, and the ankle’s stabilisers work harder than feels comfortable.

What makes it worse

Hard floors and pavements make heel contacts feel sharp. A naturally higher, stiffer arch limits how much the midfoot can share load. Shoes with a narrow or unstable heel base—or worn outer heels—encourage the foot to tip outwards. Pavements that slope to one side bias weight towards the outer edge. Once sore, landing further to the outside or rushing push‑off from the little‑toe side concentrates pressure and keeps the problem going.

How insoles can help day to day

Insoles help by steadying the heel, bringing the midfoot into contact, and guiding push‑off towards the centre during everyday walking on pavements, side‑sloped sections, and uneven ground.

When your heel first touches down, keeping the calcaneus more upright reduces the outward tip at contact so the first touch on hard floors feels less sharp and the ankle feels more secure. If the insole cushions the heel, the sharper feel under the outer heel is softened further.

While your foot is flat on the ground, added contact under the arch lets the midfoot (including the navicular–cuneiform region) share more of the load. With more of the sole involved, pressure along the outer edge eases and shock absorption improves during steady walking and easy running.

As you push off at the end of the step, a level, centred surface under the forefoot encourages weight to travel through the middle and towards the big‑toe side rather than staying out at the little‑toe side. That spreads pressure across a broader base and makes sloped or uneven sections and turns feel more controlled. Taken together—upright landings, more midfoot involvement, and a centred take‑off—outer‑edge overload reduces across the day.

Practical ways to feel better alongside insoles

Walk on flatter sections where you can and avoid long stretches on pavements that slope to one side. Replace shoes that show heavy outer‑edge wear or have a narrow, unstable heel. Use a firm heel hold with your laces if the heel feels loose so the insole’s rearfoot support stays engaged. Build distance and pace gradually, and keep gentle ankle and calf mobility so you are not relying on tipping outwards to find movement.

When to seek further advice

Arrange personalised assessment if the outer edge or ankle stays sore despite insoles and supportive footwear, if the ankle feels like it might give way, or if swelling does not settle. Seek prompt advice after a twist or fall, or if numbness or colour change occurs.

Why choose our range for supination

If the outer edge and heel feel over‑worked, choose insoles that keep the heel upright at contact (to reduce outward tipping), increase contact under the arch (so the midfoot shares load), and keep push‑off centred (so you are not driving away from the little‑toe side). You’ll find options below built with these aims—try a pair during your day and notice whether the outer edge feels calmer and steps feel more secure.

Understanding high arches (pes cavus)

High arches sit raised off the ground, so the midfoot contributes less to each step. The heel and the ball of the foot take more of the load, and the outer edge can feel overworked—especially on pavements that slope to one side or on uneven ground.

Signs to look for

• A sharp or “hard” feel under the heel on first contact that eases as you warm up
• Burning, soreness, or pressure under the ball of the foot by evening or after distance
• Shoes showing heavier wear at the heel and under the forefoot with little midfoot imprint
• A sense the foot tips outwards on side‑sloped pavements or uneven patches
• Outer‑edge tenderness after longer walks or runs
• Relief in footwear with cushioning and a secure heel hold

Why it matters

With a higher, stiffer arch, shock absorption is reduced and more force reaches the heel and the ball of the foot. As the day goes on, the front of the foot can feel hot or sore and the outer edge can feel overworked. To cope, some people shorten stride, push off sooner, or turn the foot in slightly on sloped sections; these adjustments can tighten the outer calf and leave the ankle feeling less secure. Increasing how much of the foot shares load and keeping push‑off closer to the centre helps steps feel softer, steadier, and less tiring.

What’s going on in the step

When your heel first touches down, less midfoot contact means a smaller area under the heel (calcaneus) takes the load, so the first touch feels firmer. While your foot is flat on the ground, the arch lowers only a little, so the midfoot contributes less and load moves quickly to the front of the foot. As you push off at the end of the step, weight often remains towards the little‑toe side (lateral forefoot), so you drive away from a narrower base rather than from the centre. Over distance, pressure concentrates at the heel and under the forefoot and the outer edge and ankle stabilisers do more work than is comfortable.

What makes it worse

Hard floors and pavements magnify the firm feel at the heel. Longer distances keep pressure under the forefoot for longer. Shoes with a narrow or unstable heel, thin forefoot cushioning, or a tight, tapered front focus pressure under the ball of the foot. Pavements that slope to one side bias load towards the outer edge. Once sore, landing further to the outside or rushing push‑off from the little‑toe side concentrates pressure and keeps soreness going.

How insoles can help day to day

Insoles help by increasing midfoot contact, softening firm touches, and guiding push‑off through a more central path during everyday walking on pavements, side‑sloped sections, and uneven ground.

When your heel first touches down, a steady heel position helps the calcaneus meet the ground more evenly so the first touch feels less sharp on hard floors. If the insole cushions the heel, early contacts are softened further and the “hard” feel at the heel eases.

While your foot is flat on the ground, added contact under the arch lets the midfoot share more of the load. With more of the sole involved, pressure along the outer edge reduces and shock absorption improves during steady walking and easy running.

As you push off at the end of the step, a level, centred surface under the forefoot encourages weight to travel through the middle and towards the big‑toe side rather than staying at the little‑toe side. That spreads pressure across a broader base and makes sloped or uneven sections feel more controlled. Taken together—more midfoot contact, softer early touches, and a centred take‑off—heel “hardness,” forefoot build‑up, and outer‑edge strain are reduced through the day.

Practical ways to feel better alongside insoles

Favour flatter sections when you can and limit time on pavements that slope to one side. Replace shoes that show heavy heel/forefoot wear or have a narrow, unstable heel. Use a firm heel hold with your laces if the ankle feels loose. Build distance and pace gradually, and keep gentle ankle and calf mobility so you are not relying on tipping outwards to find movement.

When to seek further advice

Arrange personalised assessment if heel or forefoot pain persists despite insoles and supportive footwear, if the ankle feels unstable or gives way, or if swelling does not settle. Seek prompt advice after a twist or fall, or if numbness or colour change occurs.

Why choose our range for high arches

If a higher arch leaves the heel feeling firm and the front of the foot overworked, choose insoles that add midfoot contact (so the midfoot shares load), keep the heel steady at contact (to soften the first touch), and guide push‑off through the centre (so you are not driving away from the little‑toe side). The options below are designed with these goals—try a pair through your day and notice whether steps feel softer and more balanced.

Understanding Morton’s neuroma

Morton’s neuroma is irritation and thickening of a small interdigital nerve in the ball of the foot, most often between the third and fourth toes. It can feel like burning, a sharp pinch, or a “pebble” under the ball of the foot, especially during walking on pavements, turns, or after time in close‑fitting shoes.

Signs to look for

• Burning or sharp pain under the ball of the foot between two toes that eases when you stop and take weight off
• Tingling or numbness that runs into two neighbouring toes
• A “pebble in the shoe” feeling that returns on longer walks on pavements
• Pain that flares on quick turns or when the toes bend during push‑off
• Relief when footwear is loosened or the front feels more spacious

Why it matters

When the nerve is pinched, stride often shortens and weight shifts to the outer forefoot to avoid the sore gap. Over time the little‑toe side can become tender, the calf tightens from guarded push‑off, and turning quickly feels uncertain. Reducing the squeeze on the nerve and spreading forefoot pressure helps walking feel smoother and steadier.

What’s going on in the forefoot

The interdigital nerve runs between the metatarsal heads (the long bones behind the toes) and passes beneath the transverse metatarsal ligament before entering the web space. When the front of the foot is loaded and the toes bend, the gap between the metatarsal heads narrows; the ligament presses the nerve and the heads squeeze from both sides. Repeated compression—especially in narrow fronts or during frequent turns—irritates the nerve and nearby tissues, creating burning pain and toe tingling.

What makes it worse

Narrow or tapered toe boxes press the metatarsal heads together (nerve pinch on toe bend) and make turning painful. Hard floors and pavements keep you longer on the forefoot (pressure at the sore gap). Quick changes of direction tighten the ligament over the nerve, and late push‑off from a small patch under the ball of the foot focuses load. Shoes with flattened forefoot cushioning or a stiff, thin front concentrate pressure. Once sore, rolling weight to the outer edge or rushing push‑off keeps pressure uneven and slows recovery.

How insoles can help day to day

Insoles help by easing the pinch on the interdigital nerve and spreading load across a wider area during everyday walking, gentle turns, and longer time on your feet.

When your heel first touches down, a steady heel position slows how quickly weight arrives at the front of the foot. That gives the forefoot more time to share load so the web space is not squeezed at the start of each step.

While your foot is flat on the ground, increased contact under the arch lets the midfoot take some of the load that would otherwise arrive all at once at the metatarsal heads. Pressure under the ball of the foot is lower and more evenly shared as you walk at an easy pace on pavements.

As you push off at the end of the step, a gentle metatarsal support placed just behind the ball of the foot (proximal to the metatarsal heads) encourages the heads to sit slightly further apart and reduces pressure on the nerve as the toes bend. A smooth, cushioned forefoot surface then keeps pressure from building in one small spot during push‑off and turns. Together—delayed forefoot loading at contact, midfoot load sharing, and targeted spreading just behind the sore gap—the nerve is pinched less through the step.

Practical ways to feel better alongside insoles

Choose footwear with enough width across the ball of the foot and a front that flexes where your toes bend. Loosen laces over the forefoot or skip an eyelet to reduce squeeze across the web space. Take smoother lines through turns for a time and pause briefly after longer pavement walks. Replace pairs where the forefoot cushioning has flattened or the front feels tight as the day goes on.

When to seek further advice

Arrange personalised assessment if burning or numbness persists despite footwear changes and insoles, if tingling lasts after you stop, or if night pain appears. Seek prompt advice if swelling, marked colour change, or sudden loss of sensation occurs.

Why choose our range for Morton’s neuroma

If burning between the toes or a “pebble” feeling keeps stopping you, choose insoles that place a small metatarsal support just behind the tender gap, add steady arch contact so load is shared before it reaches the forefoot, and keep the forefoot surface smooth so pressure doesn’t collect in one spot. The options below use this combination—try a pair during your day and see whether walking and gentle turns feel easier.

Understanding sesamoiditis

Sesamoiditis is irritation of the two small sesamoid bones under the big‑toe joint (first metatarsophalangeal joint). Pain sits directly beneath the first metatarsal head and flares when you push off, crouch, or walk on hard surfaces. It can feel bruised or sharp under the big‑toe joint, especially during quicker steps and direction changes.

Signs to look for

• Pinpoint pain under the big‑toe joint that increases on push‑off or crouching
• A bruised or sharp feel under the first metatarsal head on hard floors or pavements
• Soreness that rises with faster walking, turning, or uphill steps
• Relief when you reduce deep toe bend or avoid rapid take‑offs for a time
• Possible mild swelling or tenderness to touch under the joint

Why it matters

When the area under the big‑toe joint is sore, stride often shortens and weight shifts to the outer forefoot to avoid the spot. Over time that can irritate the little‑toe side, tighten the outer calf, and make quick turns or slopes feel uncertain. Reducing pressure under the first metatarsal head and keeping push‑off more central helps walking feel smoother and less provocative.

What’s going on under the big‑toe joint

The sesamoids sit within the flexor hallucis brevis tendon beneath the first metatarsal head and act like pulleys to improve leverage. As the big toe bends upwards at the first metatarsophalangeal joint (MTP joint) in late stance, bodyweight presses the sesamoids into the ground. If this load is focused in a small spot—because of firm surfaces, strong push‑off, or weight biased to the inner forefoot—the tissues around the sesamoids become sensitive and painful. Repeated deep toe bend (crouching, steep slopes, quick take‑offs) increases compression under the joint and prolongs irritation.

What makes it worse

Hard floors and pavements concentrate pressure under the first metatarsal head. Footwear with thin or stiff forefoot cushioning, or a tight, tapered front, raises pressure under the big‑toe joint. Brisk push‑off, frequent direction changes, and pavements that bias weight to the big‑toe side increase compression and shear. Once sore, pushing off from a smaller inner area or shifting weight rapidly to the outer forefoot concentrates pressure and keeps pain going.

How insoles can help day to day

Insoles help by offloading the sesamoids, sharing load earlier in the step, and keeping push‑off more central during everyday walking and turns.

When your heel first touches down, a steady heel position keeps the start of the step level so weight does not surge to the big‑toe side early. That reduces how quickly load arrives at the first metatarsal head on firm floors.

While your foot is flat on the ground, increased contact under the arch lets the midfoot share load sooner so less pressure reaches the inner forefoot all at once during steady walking on pavements.

As you push off at the end of the step, a small relief placed just before the ball of the foot (proximal to the first metatarsal head) shifts pressure away from the sesamoids at the moment the big toe bends. A smooth, cushioned forefoot surface then spreads the remaining load so it does not build in a single spot under the big‑toe joint. Together—level starts, earlier load sharing, and targeted relief under the first metatarsal head—the area beneath the big‑toe joint is pressed less strongly at the end of each step.

Practical ways to feel better alongside insoles

Choose footwear with a roomy front and cushioning under the ball of the foot; avoid high or very tapered fronts while soreness settles. Reduce deep crouching, rapid take‑offs, and sharp turns for a time. If available, a mild forefoot rocker in the shoe can reduce bend at the big‑toe joint during push‑off. Replace pairs where the forefoot cushioning has flattened or the inner edge shows heavy wear.

When to seek further advice

Arrange personalised assessment if pain beneath the big‑toe joint persists despite footwear changes and insoles, if swelling remains or the area is very tender, or if push‑off feels weak. Seek prompt advice if you suspect a fracture (sudden severe pain after an impact), or if numbness or colour change occurs.

Why choose our range for sesamoiditis

If pain sits under the big‑toe joint, choose insoles that place a small relief before the first metatarsal head (to reduce compression on the sesamoids), add arch contact (to share load earlier in the step), and keep push‑off centred (to avoid driving away from the big‑toe side). You’ll find options below built with these aims—try a pair and see whether push‑off feels freer and the pinpoint soreness fades as the day goes on.

Understanding bunions (hallux valgus)

A bunion is a prominence at the inner side of the big‑toe joint (first metatarsophalangeal joint). The first metatarsal head drifts inwards and the big toe (hallux) angles towards the second toe, leaving the inner bump (medial eminence) exposed to rubbing. Walking on pavements, turning, and close fronts can make the joint feel sore or irritated.

Signs to look for

• Tenderness, rubbing, or swelling over the inner side of the big‑toe joint after walking
• Redness where the shoe presses the inner joint; relief with a roomier, rounded front
• A sense of pushing off over the big‑toe side with pressure under the first metatarsal head
• Stiffness or soreness when the big toe bends upwards
• Creasing or wear along the inner forefoot of shoes

Why it matters

When the inner joint is sore, you may shorten stride, push off earlier, or shift weight to the outer forefoot. Over time that can leave the little‑toe side tender, tighten the calf, and make turns feel hesitant. Reducing pressure and shear at the inner big‑toe joint helps walking feel more even and less irritable through the day.

What’s going on at the big‑toe joint

At the first metatarsophalangeal (MTP) joint, the first metatarsal drifts medially and the big toe angles laterally, so the medial eminence sits closer to the shoe. If load falls to the inside early in stance, shear rises across the inner capsule and skin. At push‑off, driving from the big‑toe side concentrates pressure under the first metatarsal head and can flare the joint with distance or frequent turns.

What makes it worse

Narrow or tapered toe boxes compress the inner joint and increase shear when the toe bends. Hard floors and pavements raise contact loads under the first metatarsal head. A quick inward roll at landing or softened inner‑edge footwear biases weight to the inside early. Repeated sharp pivots focus shear at the joint. Protecting the area by pushing off solely from the inner forefoot or flipping weight rapidly to the outside keeps pressure uneven and slows recovery.

How insoles can help day to day

Insoles help by guiding load away from the inner joint and supporting a more central push‑off during everyday walking and turns.

When your heel first touches down, a level rearfoot position keeps the heel bone (calcaneus) upright at the subtalar joint (talocalcaneal joint) so load does not arrive early on the big‑toe side. That reduces rubbing at the medial eminence at the start of each step.

While your foot is flat on the ground, steady contact along the medial arch supports the navicular–cuneiform region and slows inner‑side drift of the midfoot. With load arriving later and more gradually at the forefoot, pressure over the first MTP joint is lower during steady walking on pavements.

As you push off at the end of the step, a level, centred surface under the forefoot helps you drive away from the middle rather than the big‑toe side. That spreads pressure across the metatarsal heads instead of focusing it under the first metatarsal head, so the inner joint sees less pressure and shear during turns and at the end of each stride.

Practical ways to feel better alongside insoles

Choose shoes with a rounded, roomy front that does not press the inner joint. Adjust laces to ease across the forefoot if needed. Keep turns smooth and avoid repeated sharp pivots while soreness settles. Replace footwear that leans inwards or shows heavy wear at the inner forefoot.

When to seek further advice

Arrange personalised assessment if swelling, heat, or redness are marked; if the joint remains very tender; if stiffness is increasing; or if night pain appears. Seek prompt advice if skin over the joint breaks down or if sudden severe pain suggests another cause for joint pain.

Why choose our range for bunions

If the inner big‑toe joint keeps flaring, choose insoles that start each step level at the heel (so load doesn’t fall inside early), add steady support under the medial arch (to calm inner‑side drift), and support a central push‑off (to avoid pressure under the first metatarsal head). You’ll find options below built with these goals—try a pair during your normal day and notice whether the inner joint feels less pressured and walking feels more even.

Understanding ankle sprains

Most ankle sprains are inward twists (inversion) that strain the ligaments on the outer side—especially the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL). Even after early healing, the ankle can feel sore or unsteady on uneven ground, during quick turns, or on pavements that slope to one side.

Signs to look for

• Tenderness around the outer ankle after uneven ground or turns
• Swelling that flares with activity and eases with rest and elevation
• A sense the ankle could “give way” on pavements that slope to one side
• Soreness after longer walks, faster steps, or repeated direction changes
• Footwear feeling less secure at the heel compared with the uninjured side

Why it matters

After a sprain, the heel can tip in more easily and position sense (proprioception) can be dulled. To cope, you may shorten stride, turn the foot in, or push off from the outer edge. Over time that can irritate the little‑toe side, tighten the outer calf, and make quick turns feel uncertain. Improving heel stability and keeping the step centred helps the ankle feel more secure while confidence returns.

What’s going on at the ankle

The initial twist stresses the ATFL and CFL. Afterwards, small lapses at the subtalar joint (talocalcaneal joint) let the heel bone (calcaneus) tip in at contact, especially on side‑sloped pavements or uneven surfaces. As load moves forwards, pressure can drift towards the outer edge and, at push‑off, driving away from the little‑toe side narrows the base. These small shifts keep strain on the already sensitive outer‑ankle structures.

What makes it worse

Uneven or loose ground, pavements that slope towards the kerb, and shoes that do not hold the heel firmly make inward tipping more likely. Long days on your feet, quick turns, and outer‑edge push‑off keep the outer ankle irritated. Worn outer heels or a narrow, unstable heel base reduce rearfoot control and prolong the sense of instability.

How insoles can help day to day

Insoles help by steadying the heel, keeping load rolling forwards in line, and supporting a central push‑off during everyday walking, side‑sloped sections, and turns.

When your heel first touches down, holding the calcaneus more upright reduces inward tip at the subtalar joint. That steadier start lowers the sudden strain on the ATFL/CFL and makes the first contact feel more controlled on sloped or uneven ground.

While your foot is flat on the ground, gentle guidance under the midfoot keeps load moving forwards instead of drifting to the outer edge. The outer‑ankle structures then do not have to arrest a sideways movement on each step, easing irritation during longer walks.

As you push off at the end of the step, a level, centred surface under the forefoot helps you drive away from the middle rather than the little‑toe side. That widens the effective base at take‑off and reduces the feeling that the ankle could give way during turns or on rougher patches. Where the insole cushions the heel or the area just behind the ball of the foot, sharp contacts are softened so the ankle is less likely to tip inward suddenly at the start or finish of a step.

Practical ways to feel better alongside insoles

Walk on flatter sections where possible and avoid long stretches on pavements that slope to one side. Use a firm heel hold with your laces so the heel sits securely against the insole. Build distance, pace, and turns gradually so the ankle adapts. Replace shoes that feel loose at the heel or show heavy outer‑edge wear.

When to seek further advice

Arrange personalised assessment if you cannot bear weight comfortably after a few days, if swelling or sharp pain persists, if the ankle repeatedly “gives way,” or if there is marked tenderness over the bony edges. Seek urgent advice after a severe twist with deformity or a loud crack.

Why choose our range for ankle sprains

If the outer ankle feels sore or unsteady, choose insoles that keep the heel upright at contact (to limit inward tipping), guide the midfoot so load rolls forwards in line (to avoid drifting to the outer edge), and support a centred push‑off (to widen your effective base at take‑off). You’ll find options below built to these aims—try a pair through your day and see whether turns and uneven ground feel more secure.

Understanding gout at the big‑toe joint

Gout is an inflammatory joint flare caused by urate crystal deposition. It commonly affects the big‑toe joint (first metatarsophalangeal joint). During a flare the joint feels very sore, hot, and swollen; even light pressure can be painful. As a flare settles, the area often remains tender and is easily irritated by toe bend and firm ground.

Signs to look for

• Sudden, intense pain, warmth, and swelling at the big‑toe joint
• Marked tenderness to light touch or even bedclothes during a flare
• Ongoing soreness when the toe bends upwards as the flare eases
• Shoes feeling tight across the front; relief with a roomier, softer front
• Increased discomfort on hard floors and pavements

Why it matters

When the big‑toe joint is inflamed or still tender, you tend to shorten stride, push off early, or shift weight to the outer forefoot to avoid bending the toe. That can make the little‑toe side sore, tighten the outer calf, and leave turns feeling hesitant. Reducing pressure and shear at the first metatarsal head as you return to normal footwear helps keep everyday steps comfortable while the joint settles.

What’s going on at the joint

At the first MTP joint, inflammation makes the joint capsule and surrounding tissues sensitive to pressure and shear. When you bend the big toe upwards at the end of a step, the first metatarsal head presses into the ground. On firm surfaces or with a narrow, stiff front, load concentrates under a small area and the joint protests. Even as a flare subsides, this concentrated end‑of‑step load can bring soreness back.

What makes it worse

Hard floors and pavements, thin or stiff forefoot cushioning, and tight or tapered toe boxes increase pressure and shear across the joint. Brisk push‑off, sharp turns, or step‑downs focus load on the tender area. Protecting the joint by driving away from the outer forefoot or rushing push‑off keeps pressure uneven and slows your return to normal walking.

How insoles can help day to day

Insoles help by spreading pressure across the forefoot, softening firm contacts, and reducing bend load at the big‑toe joint during everyday walking and turns.

When your heel first touches down, cushioning under the heel reduces the sharp feel of contact so fewer jolts travel to the sore big‑toe joint as you begin each step. A steady heel position helps load start level rather than sliding quickly towards the inner forefoot.

While your foot is flat on the ground, steady contact along the arch lets the midfoot (navicular–cuneiform region) share load so less pressure arrives all at once at the first metatarsal head. With load arriving more gradually, the joint is pressed less during easy walking on pavements.

As you push off at the end of the step, an even, cushioned surface under the forefoot spreads pressure across the metatarsal heads. Where needed, a small relief placed just before the first metatarsal head shifts load away from the sore point at the moment the big toe bends. Together—softer landings, earlier load sharing, and a smoother, broader push‑off—the big‑toe joint is pressed and sheared less as you move through your day.

Practical ways to feel better alongside insoles

Use footwear with a roomy, rounded front and a forefoot that flexes where your toes bend; loosen laces across the front if needed. Keep turns smooth and avoid rapid take‑offs while tenderness settles. Replace pairs where the front feels tight or the forefoot cushioning has flattened.

When to seek further advice

Arrange personalised medical advice for a sudden, hot, swollen big‑toe joint or if a flare is suspected—insoles cannot treat uric acid levels. Seek prompt care if redness, warmth, and severe pain persist, or if skin breaks down over the joint.

Why choose our range for gout at the big‑toe joint

If the big‑toe joint is sore during or after a flare, choose insoles that soften heel contacts, share load through the arch so less pressure reaches the front at once, and support a smooth, central push‑off—optionally with a small relief before the first metatarsal head. The options below are designed with these aims; try a pair and see whether walking feels easier while the joint settles.

Understanding tarsal tunnel syndrome

Tarsal tunnel syndrome is irritation or compression of the tibial nerve as it passes behind the inner ankle bone (medial malleolus) through the tarsal tunnel. It can cause burning, tingling, or numbness along the sole and into the toes, often worse after longer standing, walking on pavements, or when footwear presses near the inner ankle.

Signs to look for

• Burning, tingling, or numbness along the sole and into the toes, often by evening
• Soreness or sensitivity behind the inner ankle bone (medial malleolus)
• Symptoms that rise with long standing or walking on hard floors and settle with rest
• Discomfort with footwear that presses at the inner ankle or collapses at the inner edge

Why it matters

When the tibial nerve is irritated at the inner ankle, you may shorten stride, turn the foot out, or shift weight to avoid pressure on the area. These changes can tire the forefoot, tighten the calf, and make turns or slopes feel less certain. Reducing pressure and inward drift at the inner ankle, and smoothing how load moves through the step, helps the nerve settle while you keep active.

What’s going on at the inner ankle

The tibial nerve runs behind the medial malleolus beneath a firm band (flexor retinaculum) and divides into branches to the sole. Prolonged pressure, inward collapse at the arch, or direct shoe pressure at the inner ankle can narrow the tunnel and irritate the nerve. Repeated heel contacts on hard floors add small jolts; quick inward roll (pronation) increases tension on structures around the tunnel and can aggravate symptoms.

What makes it worse

Standing for a long time on hard floors, walking long distances on pavements, shoes that press at the inner ankle or collapse at the inner edge, and an inward‑rolling step that lowers the arch quickly all increase nerve irritation. Once sensitive, guarding by turning the foot out or rushing push‑off keeps loading uneven and slows recovery.

How insoles can help day to day

Insoles help by reducing inward drift at the inner ankle, spreading load along the foot, and softening firm contacts during everyday standing and walking on pavements.

When your heel first touches down, keeping the heel bone (calcaneus) more upright limits inward tip at the subtalar joint (talocalcaneal joint). That reduces early collapse towards the inner ankle and eases pressure around the tarsal tunnel as you begin each step. If the insole cushions the heel, the first touch on hard floors feels softer and fewer jolts reach the inner ankle.

While your foot is flat on the ground, steady contact along the medial arch supports the navicular–cuneiform region and slows a quick drop of the arch. With less inward drift, the tibial nerve and the tissues under the flexor retinaculum are not pressed or tensioned as much during steady walking or longer standing.

As you push off at the end of the step, a level, centred surface under the forefoot helps you drive away from the middle rather than from the inner edge. That prevents a last‑moment squeeze at the inner ankle and keeps the path of load under the foot more even, which is kinder to the nerve.

Practical ways to feel better alongside insoles

Use footwear with a firm heel counter and enough height and padding around the inner ankle to avoid pressure on the tunnel area. On firm ground, change standing position regularly. Avoid long stretches on pavements that slope to one side. Replace shoes that lean inwards or press at the inner ankle.

When to seek further advice

Arrange personalised assessment if burning, tingling, or numbness persist despite easing pressure, if night pain develops, or if weakness in the foot appears. Seek prompt advice if numbness worsens or spreads.

Why choose our range for tarsal tunnel syndrome

If burning or tingling along the sole worsens with standing or walking, choose insoles that keep the heel more upright at contact to limit inward drift near the inner‑ankle tunnel, add firm medial arch support to reduce inner‑ankle collapse, and cushion the heel to soften impact. Explore our range below to find pairs with these features, try them through a typical day, and feel how inner‑ankle pressure eases and your foot feels calmer.

Understanding posterior tibial tendon pain

Posterior tibial tendon pain affects the tendon that runs behind the inner ankle bone (medial malleolus) and supports the arch. It helps lift and hold the navicular and midfoot (navicular–cuneiform region). When irritated, the inside of the ankle and arch can ache with longer standing or walking, and the arch may look or feel flatter as the day goes on.

Signs to look for

• Ache or tenderness along the inside of the ankle and arch, worse after standing or walking on pavements
• Soreness behind the inner ankle bone (medial malleolus) with thumb pressure
• A sense the arch “sags” as the day goes on; shoes leaning inwards on the inside edge
• Heavier pressure under the inner forefoot by evening; relief when you sit down or change to more supportive footwear

Why it matters

When the posterior tibial tendon is sore, it can be harder to hold the arch up under load. That keeps more weight on the inner edge through the day and makes steady standing feel effortful. To cope, people often shorten stride or drift weight to the outer forefoot, which can irritate joints near the little toe and tighten the calf. Easing strain on the tendon and sharing the work through the midfoot helps you stand and walk more comfortably on firm ground.

What’s going on along the inner ankle

The posterior tibial tendon (behind the medial malleolus) lifts and supports the navicular and medial arch, working with the spring ligament (calcaneonavicular ligament). If the heel bone (calcaneus) tips in at the subtalar joint (talocalcaneal joint) and the arch lowers quickly, the tendon has to pull harder to hold the midfoot up. Over time that repeated work irritates the tendon and the tissues it runs through, especially during long standing or pavement walks.

What makes it worse

Standing for longer on hard floors, walking longer distances on pavements, shoes that lean in on the inner edge or have softened midsoles, and a quick inward roll with fast arch drop all increase strain on the tendon. Once sore, shorter steps and pushing off early from the big‑toe side concentrate pressure on the inner forefoot and keep the tendon working awkwardly.

How insoles can help day to day

Insoles reduce strain on the posterior tibial tendon by levelling the heel at contact, sharing load under the medial arch, and keeping push‑off centred during steady standing and walking on pavements.

When your heel first touches down, keeping the calcaneus more upright reduces the inward tip at the subtalar joint. That stops load falling to the inside early and lowers the initial pull demanded from the posterior tibial tendon as the step begins.

While your foot is flat on the ground, steady contact along the medial arch supports the navicular–cuneiform region and backs up the spring ligament. The arch still moves, but it lowers more slowly and less far, so the tendon is not asked to brace the midfoot on every second of a long stand or easy walk.

As you push off at the end of the step, a level, centred surface under the forefoot helps you drive away from the middle rather than from the big‑toe side. That spreads load across the metatarsal heads and reduces the end‑of‑step pressure that keeps the inner side overworked by evening.

Practical ways to feel better alongside insoles

Break up long standing with short movement. On pavements, choose flatter sections and avoid long stretches that slope to one side. Replace footwear that leans inwards or has softened along the inner edge of the midsole. Keep ankle movement comfortable and avoid forcing through sharp inner‑ankle pain.

When to seek further advice

Arrange personalised assessment if inner‑ankle swelling or warmth persists, if the arch appears to drop quickly over weeks, if push‑off feels weak, or if discomfort is not improving despite easing load. Seek prompt advice after a twist or if sudden sharp pain is followed by marked weakness.

Why choose our range for posterior tibial tendon pain

Understanding peroneal tendon pain

Peroneal tendon pain affects the tendons that run behind the outer ankle bone (lateral malleolus)—peroneus brevis (to the base of the fifth metatarsal) and peroneus longus (under the foot towards the first metatarsal). They stabilise the ankle and help push off. Irritation often shows as outer‑ankle ache or sharp twinges on uneven ground, side‑sloped pavements, or during quick turns.

Signs to look for

• Tenderness behind or just below the outer ankle bone after walking on uneven ground or sloped pavements
• Outer‑ankle ache that rises with longer distances and settles with rest
• Twinges during quick turns or when pushing off from the little‑toe side
• Shoes showing heavy wear at the outer heel or along the outer edge

Why it matters

When the peroneal tendons are sore, they struggle with both outward tipping and last‑moment ankle corrections. You may shorten stride, turn the foot in, or push off early from the little‑toe side to avoid a sharp pull, which can leave the outer forefoot sore and turns less certain. Reducing sudden inward tips and sustained outward bias helps the tendons work in line instead of fighting the step.

What’s going on at the outer ankle

The peroneal tendons curve behind the lateral malleolus under the superior peroneal retinaculum. A sudden inward tip at the heel (inversion) tugs the tendons sharply; a prolonged outward lean makes them hold the ankle out, increasing friction where they curve and load where they attach (brevis at the fifth metatarsal base; longus under the foot). Sloped pavements and quick turns tend to provoke both.

What makes it worse

Pavements that slope to one side, uneven surfaces, shoes with a narrow or unstable heel base, and outer‑heel wear all bias the foot to the outside or allow sudden inward tips. Faster walking with sharp turns or pushing off from the little‑toe side increases strain on the tendons. Once sore, guarding by turning the foot in or rushing push‑off keeps loading awkward and slows recovery.

How insoles can help day to day

Insoles help by preventing sudden inward tips, reducing sustained outer‑edge loading, and keeping push‑off centred during everyday walking, side‑sloped sections, and turns.

When your heel first touches down, holding the heel bone (calcaneus) more upright reduces the sudden inward tip at the subtalar joint (talocalcaneal joint). That lowers the sharp tug on the peroneal tendons as the step begins.

While your foot is flat on the ground, added contact under the arch lets the midfoot share more of the load so the outer edge does not carry the step. With pressure more central, the tendons do not have to hold the ankle out for long stretches on sloped pavements.

As you push off at the end of the step, a level, centred surface under the forefoot helps you drive away from the middle rather than from the little‑toe side. That keeps the line of pull through the peroneal tendons more consistent during turns and faster steps and eases strain where peroneus brevis attaches to the base of the fifth metatarsal.

Practical ways to feel better alongside insoles

Favour flatter sections and avoid long stretches on pavements that slope to one side. Replace shoes with heavy outer‑edge wear or a narrow, unstable heel. Use a firm heel hold with your laces so the heel sits securely on the insole. Build distance and pace gradually and keep gentle ankle and calf mobility so you are not relying on tipping outwards to find movement.

When to seek further advice

Arrange personalised assessment if outer‑ankle pain persists, if the ankle feels unstable or “snaps” at the outer ankle with movement, or if swelling does not settle. Seek prompt advice after a twist or fall, or if numbness or colour change occurs.

Why choose our range for peroneal tendon pain

Understanding plantar plate strain (second MTP capsulitis)

The plantar plate is a firm ligamentous pad under the base of each lesser toe; the plate under the second toe (second metatarsophalangeal joint, 2nd MTP) takes the greatest load. Strain or small tears here (capsulitis/plantar plate strain) cause pinpoint pain under the base of the second toe, flaring on push‑off, faster walking on pavements, or when the toe bends upwards.

Signs to look for

• Pinpoint soreness under the base of the second toe, worse when the toe bends upwards
• Pain that rises during push‑off, on quicker steps, or after distance on pavements
• Tenderness to thumb pressure under the second metatarsal head
• A sense the second toe is “irritable” or reluctant to load; sometimes mild swelling

Why it matters

When the second plantar plate is sore, you often shorten stride, push off earlier, or roll weight to the outer forefoot to avoid the spot. Over time that can irritate the little‑toe side, make turns feel hesitant, and leave the forefoot hot or tired by evening. Reducing bend load and spreading pressure under the second metatarsal head helps you walk more smoothly while the tissue settles.

What’s going on at the second MTP

At the end of a step the second metatarsal head presses into the ground while the second toe bends (dorsiflexes) at the 2nd MTP joint. If load concentrates under a small area—thin forefoot cushioning, brisk push‑off, long distance on pavements—the plantar plate and joint capsule are stressed. Repeated end‑of‑step pressure and shear provoke the familiar “bruise‑like” pain directly beneath the joint.

What makes it worse

Hard floors and pavements focus pressure under the second metatarsal head. Thin or stiff forefoot cushioning, a narrow front that forces load to the middle toes, faster walking, repeated step‑downs, and slopes that bias weight to the central forefoot all increase strain. Avoiding the spot by pushing off only from the outer forefoot keeps loading uneven and slows recovery.

How insoles can help day to day

Insoles help by easing bend load at the second MTP, sharing pressure before it reaches the forefoot, and keeping push‑off centred during everyday walking on pavements and gentle turns.

When your heel first touches down, a steady rearfoot position slows how quickly load arrives at the forefoot, so the second metatarsal head is not pressed early at the start of each step.

While your foot is flat on the ground, steady contact under the arch lets the midfoot (navicular–cuneiform region) share load so less pressure reaches the second metatarsal head all at once during steady walking.

As you push off at the end of the step, a small forefoot support placed just before the ball of the foot (proximal to the metatarsal heads) shifts pressure away from the second metatarsal head at the moment the toe bends. A smooth, cushioned forefoot surface then spreads the remaining load across the metatarsal heads so it does not collect beneath the second joint. Together—delayed forefoot loading, earlier load sharing, and targeted offload just before the sore joint—the plantar plate and capsule are stressed less with each stride.

Practical ways to feel better alongside insoles

Use footwear with a roomy, flexible front and forefoot cushioning; ease laces across the forefoot if needed. Take smoother lines through turns for now and shorten steps on firmer pavements. Replace pairs where the front feels thin or the second‑toe area is visibly worn.

When to seek further advice

Arrange personalised assessment if pain remains sharp and pinpoint despite easing load, if the second toe drifts or feels unstable, or if swelling does not settle. Seek prompt advice if you suspect a sudden tear (acute sharp pain with immediate difficulty pushing off).

Why choose our range for plantar plate strain

If pain sits under the base of the second toe, choose insoles that place a small relief just before the metatarsal heads (to reduce bend load), add arch contact (to share pressure sooner), and keep push‑off centred (so you are not driving from one small spot). You’ll find options below designed with these goals—try a pair during your day and see whether push‑off feels easier and pinpoint soreness fades.

Understanding metatarsalgia

Metatarsalgia is pressure‑related pain under the ball of the foot, typically beneath the second and third metatarsal heads. It feels bruised or burning on firm ground and builds with distance or time on pavements, especially in thinner‑soled footwear or when you push off briskly.

Signs to look for

• Bruised or burning pain under the central ball of the foot that rises with walking on pavements
• Tenderness to thumb pressure beneath the second/third metatarsal heads
• Soreness that increases with distance or faster steps and eases on softer surfaces
• Relief in footwear with a cushioned, evenly flexible forefoot

Why it matters

When the central forefoot is sore, you may shorten stride, rush push‑off, or roll weight to the outer edge. That can make turns feel awkward, tighten the outer calf, and leave the forefoot hot by evening. Lowering pressure under the central metatarsal heads and spreading load more evenly helps you keep moving without the “stone bruise” feel.

What’s going on in the forefoot

At the end of a step the metatarsal heads press into the ground while the toes bend at the metatarsophalangeal joints (MTP joints). On hard floors or with thin forefoot cushioning, load concentrates under the central heads (second and third). Faster walking, frequent step‑downs, or a push‑off biased to one side increase pressure in a narrow area, provoking the familiar bruise‑like ache.

What makes it worse

Hard floors and pavements, thin or stiff forefoot cushioning, longer distances, and late push‑off from a small patch all raise central forefoot pressure. Close or tapered fronts that push load to the middle toes, and shoes with worn forefoot cushioning, keep the area irritated.

How insoles can help day to day

Insoles help by sharing load sooner in the step, reducing the peak under the central metatarsal heads, and keeping push‑off smooth and central during everyday walking.

When your heel first touches down, a steady heel and cushioned contact reduce how sharply load shifts to the front of the foot at the start of each stride.

While your foot is flat on the ground, steady contact under the arch lets the midfoot (navicular–cuneiform region) take some of the load that would otherwise move quickly to the forefoot, so pressure under the second and third metatarsal heads rises more slowly.

As you push off at the end of the step, a gentle forefoot support placed just before the ball of the foot (proximal to the metatarsal heads) broadens contact across the heads and reduces the peak under the central ones. A smooth, cushioned forefoot surface then stops pressure collecting in a single spot during push‑off. Together—softer landings, earlier load sharing, and targeted spreading before the heads—the central forefoot is pressed less at the end of each step.

Practical ways to feel better alongside insoles

Choose footwear with forefoot cushioning and a flexible front that bends where your toes bend. Keep steps relaxed on pavements and avoid repeated firm step‑downs for a while. Replace pairs where the forefoot padding has flattened or the front feels tight by the end of the day.

When to seek further advice

Arrange personalised assessment if forefoot pain persists despite easing load, if a single pinpoint becomes very tender (possible focal lesion), or if swelling or numbness develops. Seek prompt advice if walking becomes difficult or pain continues at rest.

Why choose our range for metatarsalgia

If the central ball of the foot feels bruised on firm ground, choose insoles that add arch contact (to share load sooner), provide a small support just before the metatarsal heads (to spread pressure across them), and keep the forefoot surface smooth and cushioned (to prevent pressure building in one spot). The options below follow these goals—try a pair through your day and notice whether the “stone bruise” feeling eases on pavements.

Understanding heel spurs (calcaneal spur irritation)

A heel spur is a bony outgrowth (enthesophyte) at the front of the heel bone (calcaneus) where tissues attach under the sole. Many spurs do not hurt, but when the soft tissue over the spur is irritated you can feel a sharp or bruised pain under the front–inner heel on hard floors, thin‑soled shoes, or after longer time on your feet.

Signs to look for

• Sharp or bruised pain under the front–inner heel when standing on hard floors
• A tender spot just ahead of the heel’s centre that is sore to thumb pressure
• Discomfort rising through the day and easing on softer ground
• Twinges stepping off kerbs or on a firm first touch after a short sit
• Relief with deeper heel cushioning and a secure heel hold

Why it matters

When the area over a spur is sore, you may tip weight forwards early or shorten stride to avoid landing on that spot. That can rush push‑off, make the forefoot ache sooner, and keep the heel sensitive when you do touch down. Reducing sharp pressure at the spur and keeping landings even helps standing and walking on firm ground feel easier.

What’s going on at the heel

The spur sits at the front of the calcaneus close to the plantar fascia and surrounding soft tissue. On hard floors, a small part of the heel pad compresses over the spur, concentrating pressure at one point. If the heel tips in at contact, pressure slides towards the inner spur area and the soft tissue is pressed more sharply.

What makes it worse

Standing on hard floors, thinner or stiff heel cushioning, repeated step‑downs on pavements, and inward heel tipping at contact all focus pressure at the spur. Protecting the area by landing early on the forefoot to avoid the heel can make the front of the foot ache and prolong irritation when you do touch down on the heel again.

How insoles can help day to day

Insoles help by spreading pressure around the spur and by steadying the heel so the same small spot is not pressed repeatedly during standing on hard floors, walking on pavements, and step‑downs.

When your heel first touches down, a deeper, cushioned contact under the heel spreads load across the heel pad so the tissue over the spur is not pressed as sharply. Keeping the heel bone (calcaneus) more upright at the subtalar joint (talocalcaneal joint) reduces the inward tip that slides pressure towards the inner spur area.

While your foot is flat on the ground, steady contact under the arch allows the midfoot (navicular–cuneiform region) to share load so less pressure sits directly over the spur during longer standing spells.

As you push off at the end of the step or when stepping down a kerb, an even, cushioned forefoot surface lets you move away smoothly rather than rushing off the heel to avoid the sore point. Together—broader, softer heel contact, a level heel position, and smoother transitions—the tissue over the spur is pressed less often and less sharply through the day.

Practical ways to feel better alongside insoles

Use footwear with a secure heel counter and a heel that feels cushioned rather than thin. On firm ground, change standing position regularly. Keep step‑downs short and controlled instead of dropping onto the heel.

When to seek further advice

Arrange personalised assessment if pain is severe, if swelling or night pain appears, or if soreness persists despite easing pressure with cushioning and steadier landings. Seek prompt advice after a fall or if you cannot bear weight comfortably.

Why choose our range for heel spurs

If the front–inner heel is sore on firm ground, choose insoles that soften and spread heel contact (to reduce direct pressure over the spur), hold the heel more upright at landing (so pressure doesn’t slide inwards), and keep transitions smooth (so you aren’t rushing off the heel). The options below follow these aims—try a pair during your day and notice whether standing and step‑downs feel kinder.

Understanding heel fat pad pain

Heel fat pad pain is irritation or thinning of the natural cushioning under the heel (plantar heel fat pad). Pain is felt centrally or slightly to the inside of the heel as a deep, bruised ache on hard floors, in thin‑soled shoes, or after longer periods of standing and walking.

Signs to look for

• A deep, bruised ache under the centre of the heel on hard floors
• A broad tender zone under the heel pad (not just a single pinpoint)
• Discomfort that rises with time on your feet and eases on softer ground
• Relief with deeper heel cushioning and a heel cup that feels secure

Why it matters

When the heel pad is sore or thinned, you may tip weight forwards early or shorten stride to avoid heel contact. That can tire the forefoot sooner and keep the heel sensitive when you do land. Restoring a broad, cushioned heel contact and keeping the pad centred under the heel bone helps each landing feel kinder and makes firm ground less taxing.

What’s going on at the heel

The fat pad under the calcaneus is designed to spread impact. On hard floors or with thin shoe cushioning, the pad compresses more and can “bottom out,” concentrating pressure under the heel bone. If the heel is not held well, the pad can shear to one side so less of it sits under the calcaneus when you touch down.

What makes it worse

Hard floors and pavements, thin or stiff heel cushioning, long days on your feet, and shoes that don’t stabilise the heel pad all magnify soreness. Rushing off the heel to avoid contact puts more work on the forefoot and keeps the heel sensitive when you do land again.

How insoles can help day to day

Insoles help by centring the heel pad under the calcaneus and spreading impact over a broader, cushioned area during standing on hard floors and walking on pavements.

When your heel first touches down, a deep, secure heel cradle keeps the fat pad centred beneath the heel bone so it can’t shear to one side. Cushioning under the heel then spreads and softens the first contact, easing the bruised feel that comes with thin soles on firm ground.

While your foot is flat on the ground, steady contact under the arch lets the midfoot (navicular–cuneiform region) share load so less pressure remains directly under the heel during longer standing spells.

As you push off at the end of the step, an even forefoot surface lets you move away smoothly instead of rushing off the heel to avoid pain. This keeps the whole step calm and prevents repeated “jab then jump” moments at the heel. Together—centred heel pad, broad cushioning, and smoother transitions—the heel is pressed less firmly and less often through the day.

Practical ways to feel better alongside insoles

Choose shoes with a stable heel counter and a cushioned heel; avoid thin, rigid heel areas on firm ground. Change standing position now and then. Keep step‑downs short and controlled rather than dropping onto the heel.

When to seek further advice

Arrange personalised assessment if pain is severe, if swelling or night pain persists, or if soreness continues despite easing pressure with cushioning and steadier landings. Seek prompt advice if you cannot bear weight comfortably.

Why choose our range for heel fat pad pain

If heel landings feel bruised on firm ground, choose insoles that centre the heel pad in a secure cradle (so it stays under the heel bone), add deep cushioning under the heel (to spread and soften contact), and keep transitions smooth (so you don’t rush off the heel). Options below are designed with these goals—try a pair during your day and notice whether heel contact feels gentler and more stable.

Understanding shin splints (medial tibial stress syndrome) via the kinetic chain

Shin splints feel like aching or sharp pain along the inner edge of the shin bone, yet the pattern often starts at the foot. If the heel lands slightly rolled in and the arch drops quickly, the shin turns inward and the calf‑and‑arch muscles work harder to slow that motion. Where these tissues meet the inner shin, the bone lining becomes irritated and sore. You might feel tight at first, settle for a while, then ache later in the day—especially after firm‑ground walks, side‑slanted pavements, slopes, or stairs.

Signs to look for

• A broad, strip‑like tenderness along the inner shin rather than a single pinpoint
• Soreness that eases as you move, then returns later or the next morning
• Flares after longer time on firm ground, hills, or frequent step‑downs
• Inner‑shin tenderness to thumb pressure; hopping usually aggravates

Why it matters

Each inward‑tipped landing and quick arch drop twists the shin and increases pull where tissues attach along the inner edge. Settling these motions at the foot reduces repeated tug and small jolts so everyday walking and stairs feel steadier while the shin calms.

What’s going on along the inner shin

When the arch drops fast, the shin rotates inward. The muscles that help support the arch pull more at their attachment on the inner shin to slow that drop. Firm ground adds small shocks with every step. The mix of twist, pull, and impact irritates the inner border of the shin and creates the familiar sore, bruised feel.

What makes it worse

Hard pavements and floors, sudden jumps in how long or how briskly you walk, side‑slanted pavements, frequent stairs or step‑downs, and shoes that lean inward or feel packed down on the inside all add to shin twist and pull.

How insoles can help day to day

Insoles lower inner‑shin strain by easing the motions that provoke it—helping the heel land upright, slowing the arch as it lowers, and guiding a central push as you leave the ground.

At the start of the step, a shaped, cushioned heel cup helps the heel meet the ground more upright, trimming the first inward tip and the jolt that runs up the shin. With the heel seated centrally, the rest of the chain starts from a calmer position.

Through mid‑stance, steady support under the inner arch slows how quickly and how far the arch drops. With less rapid inward roll, the shin turns less and the calf‑and‑arch muscles don’t have to tug as hard on the inner shin.

At push‑off, a smooth, even forefoot surface encourages a central drive instead of collapsing towards the big‑toe side. That avoids a late inward twist and prevents last‑moment spikes in pull along the inner shin.

Practical ways to feel better alongside insoles

For the next week, keep your usual daily walk the same length and an easy, comfortable speed. Check how the shin feels the next morning. If it stays calm for several days in a row, add a small amount of time and recheck. Use flatter pavements when you can, keep step‑downs short and controlled, and retire shoes that tip in or feel worn on the inner edge. Gentle calf mobility and simple calf‑foot strength support the alignment set by the insole.

What to expect

Movement habits and tissue tolerance change with repetition. Many people notice calmer first steps and fewer end‑of‑day flares within two to four weeks. As your step becomes more consistent and the calf‑arch system shares the work better, tolerance for firm‑surface walks and stairs usually improves over six to twelve weeks. The odd flare after a busier day is common; steady, small changes and aligned steps move things in the right direction.

When to seek further advice

Arrange assessment if pain focuses into one sharp spot, if night pain or swelling appears, or if symptoms persist despite alignment and walking‑pattern changes—this helps rule out a stress fracture or other causes.

Why choose our range for shin splints

Ready to reduce inner‑shin strain from the ground up? Check out our range below. Choose insoles that centre and cushion the heel (to limit the first inward tip and jolt), support the inner arch (to slow the quick drop and reduce shin twist), and provide an even forefoot surface (to guide a central push). Use them on everyday walks and stairs, then extend wear as the inner shin settles.

Understanding knee pain through the kinetic chain

Pain around or behind the kneecap often traces back to how the foot meets the ground. If the heel lands rolled in and the arch drops quickly, the shin turns inward and the knee tends to drift in as you bend and straighten. That changes how the kneecap glides in its groove and can leave a tired, pressure‑sensitive ache during stairs, downhill sections, turns, or longer spells on firm ground. After sitting, the first steps may feel stiff before easing.

Signs to look for

• Ache around or behind the kneecap on stairs, hills, or after time on firm ground
• Stiffness after sitting that loosens with movement; sometimes a faint creak or grind
• A sense the knee wants to drift inward on step‑downs or quick turns
• Relief when steps feel straighter and more controlled underfoot

Why it matters

Small, repeated twists from the foot up the leg alter the kneecap’s path and focus pressure on sensitive areas. Calming those twists at their source—heel position and arch motion—helps the kneecap move more centrally and reduces the repeated spikes that build irritation through the day.

What’s going on at the knee

When the arch drops fast, the shin rotates inward and the knee follows, changing where the kneecap contacts the thigh bone. Firm landings add small shocks, and collapsing over the big‑toe side late in the step gives the knee a final inward nudge. Over many steps, these small shifts add up to the familiar front‑of‑knee ache.

What makes it worse

Descending stairs or hills, frequent stops and turns, long periods on firm pavements, and shoes that have lost inner support encourage inward drift and increase pressure at the front of the knee. Walking faster than usual with longer steps tends to magnify these effects, especially downhill.

How insoles can help day to day

Insoles help the whole chain by levelling how you land on the heel, holding the arch steady as you roll forward, and keeping the push from the middle of the forefoot so the knee tracks straighter.

At contact, a shaped heel cup helps the heel meet the ground upright rather than pitched in, limiting the first inward twist that pulls the kneecap off its smooth path.

Through mid‑stance, confident arch support slows the drop of the arch. With less inward roll, the shin turns less and the knee stays better centred over the foot, so the kneecap glides more evenly.

At push‑off, an even, lightly cushioned forefoot surface encourages a central drive instead of collapsing towards the big‑toe side. That avoids a last‑moment inward flick at the knee and trims repeated pressure spikes behind the kneecap.

Practical ways to feel better alongside insoles

On stairs, place the whole foot on the step, keep the knee roughly over the second toe, and use the handrail for slow, controlled descents. For everyday walking, choose flatter pavements when you can, walk at a comfortable, unhurried speed, and avoid long, fast steps—especially downhill. Retire shoes that tilt in or feel flattened on the inner edge. Simple strength and control work for the outer hip and the calf‑foot system supports the alignment set under your foot.

What to expect

Habit change takes time. With regular use and consistent, comfortable‑speed walking, many people feel steadier step‑downs and fewer kneecap twinges within two to four weeks. As alignment becomes more automatic and supporting muscles share the work, tolerance for firm‑surface walking and stairs usually improves over six to twelve weeks. Brief flares after hills or longer days are common early on; keeping steps aligned and avoiding long, fast strides helps the knee settle.

When to seek further advice

Arrange assessment if you notice swelling, catching or locking, giving‑way, sharp pain at the joint line, or if symptoms persist despite alignment and walking‑pattern changes.

Why choose our range for knee pain

If front‑of‑knee ache is getting in your way, check out our range below. Choose insoles with a secure heel cup (to level landings), supportive arch contours (to reduce inward shin turn), and an even, lightly cushioned forefoot platform (to keep the push from the centre). Wear them for daily walks and stairs, then extend as the knee feels more settled.

Understanding osteoarthritis through the kinetic chain

Osteoarthritis is joint irritation and wear that can involve the knees, hips, and joints of the foot. The ache often builds on firm ground or stairs and eases with brief rests. How the foot meets the ground matters: if the heel lands tipped in or out and the arch drops quickly, load shifts unevenly up the leg. That can increase pressure on sore areas of the knee or hip and make everyday walking feel heavy or jarring—especially after longer spells on pavements or repeated step‑downs.

Signs to look for

• Stiffness after sitting that loosens with a few steps
• A gradual ache during longer walks, standing on hard floors, or stair use
• Occasional mild swelling or a sense of “weariness” in the joints by day’s end
• Relief when contacts feel softer and steps feel steadier and more centred

Why it matters

Small, repeated jolts and side‑to‑side drifts add up across the day. Calming those at the foot—where the chain begins—helps spread load more evenly through the ankle, knee, and hip so irritated joints feel less pressured while you stay active.

What’s going on through the chain

Hard surfaces create sharper heel contacts. If the heel arrives tilted and the arch drops fast, the shin twists and the knee and hip adjust to keep balance. Those micro‑adjustments shift pressure to narrower areas in already sensitive joints. Over many steps, the combination of impact and uneven load produces the familiar “tired joint” ache.

What makes it worse

Long periods on firm ground, frequent stairs or step‑downs, quick increases in walking time, and footwear with flattened cushioning or weakened arch support. Side‑slanted pavements and long, fast strides tend to magnify joint pressure.

How insoles can help day to day

Insoles make each step calmer by levelling heel landings, guiding the arch, and softening firm contacts so pressure is shared more evenly up the leg.

At heel strike, a shaped heel cup helps the heel land upright rather than tipped in or out, trimming the first jolt and setting a straighter path for the shin and knee.

Through mid‑stance, steady support under the arch slows a quick drop. With the foot better centred, the shin rotates less and the knee and hip track in a more comfortable corridor.

Under the heel and just behind the ball of the foot, cushioning softens firm‑ground contacts. Across the forefoot, a smooth, level platform helps you push off from the middle instead of one edge, stopping pressure from peaking in a small area at the end of the step.

Practical ways to feel better alongside insoles

Favour flatter sections of pavement when possible and keep step‑downs short and deliberate. Change position regularly when standing. Retire shoes that feel flat under the heel or sag at the inner edge. Gentle hip, knee, and calf mobility—kept comfortable—supports the alignment set under the foot.

What to expect

Comfort builds gradually as movement patterns settle. Many people feel steadier steps and less end‑of‑day ache within two to four weeks of consistent use. As your stride becomes more consistent and contacts feel softer, tolerance for firm‑surface walking and stairs often improves across six to twelve weeks. Expect occasional off days; steady habits and aligned steps are what shift the pattern over time.

When to seek further advice

Arrange assessment if pain limits daily activity, if night pain or significant swelling appears, or if the joint feels unstable or gives way.

Why choose our range for osteoarthritis

If joint ache on firm ground is holding you back, check out our range below. Choose insoles that steady the heel, support the arch to reduce side drift, add cushioning under the heel and just behind the ball of the foot to soften contacts, and provide a smooth, level forefoot to keep push‑off central. Try them for everyday walking and stairs, then extend wear as comfort builds.

Understanding rheumatoid arthritis in the feet and the kinetic chain

Rheumatoid arthritis can inflame joints in the forefoot, midfoot, and hindfoot—often around the balls of the feet and the big‑toe joints. Swollen joints are sensitive to pressure and side‑to‑side shear, making firm ground and toe‑bending at push‑off feel sharp. Foot mechanics influence how this load arrives: a heel that tips in and an arch that drops quickly push weight towards the inner forefoot and increase shear across already tender joints, which can make simple walks or household stairs feel taxing.

Signs to look for

• Warmth and stiffness after rest, especially across the balls of the feet or big‑toe joints
• Soreness with toe bend and after time on firm ground; sometimes a “hot” forefoot by evening
• Relief with broader, softer forefoot loading and calm, centred steps
• Day‑to‑day variation in symptoms, with flares and quieter periods

Why it matters

Inflamed joints react to concentrated pressure and shear. Guiding load into a wider area, limiting inward drift, and softening firm contacts protect tender joints so you can keep moving more comfortably during everyday tasks.

What’s going on in the forefoot

Swelling narrows joint space and sensitises tissues at the metatarsophalangeal joints. A quick inward roll of the foot pushes load towards the big‑toe side and increases sideways glide between joint surfaces. Tight fronts or thin forefoot cushioning focus pressure on small points that are already sore.

What makes it worse

Firm pavements and floors, thin or stiff forefoot cushioning, tapered toe boxes, repeated step‑downs, and faster walking with a narrow push‑off. Shoes that press at the inner forefoot or collapse on the inside edge add to irritation.

How insoles can help day to day

Insoles protect inflamed joints by levelling landings, limiting inward drift, and spreading pressure before the toes bend.

At contact, a level heel cup steadies the start of the step so weight does not rush towards the inner forefoot.

Through mid‑stance, supportive arch contours slow a quick drop, reducing inward drift and side‑to‑side shear across sensitive joints.

Just behind the ball of the foot, a gentle forefoot support (placed before the metatarsal heads) helps spread the heads and shift load into a wider area, so push‑off doesn’t pinch one tender spot. A smooth, lightly cushioned forefoot surface then softens toe bend to reduce irritation through the final part of the step.

Practical ways to feel better alongside insoles

Choose a rounded, roomy front and avoid tight lacing over the forefoot. Prefer flatter sections of pavement and take smooth lines through turns. Replace shoes that feel thin at the front or press on swollen areas. Keep movements comfortable on flare days and use quieter days to build gentle time on your feet.

What to expect

Comfort varies with disease activity, so judge progress over weeks, not days. With consistent use, many people notice easier first steps and calmer short walks within two to four weeks. As loading becomes more even and the forefoot is protected, day‑to‑day outings on firm ground often feel more manageable across six to twelve weeks. Ups and downs are normal; steady alignment and gentle progression support your wider care plan.

When to seek further advice

Arrange personalised care for persistent swelling, warmth, or worsening pain. Seek prompt advice if skin changes, numbness, or sudden severe pain develops.

Why choose our range for rheumatoid arthritis

If tender forefoot joints are limiting your day, check out our range below. Choose insoles that steady the heel, support the arch to limit inward drift, and offload just behind the metatarsal heads with a smooth, cushioned forefoot to soften toe bend. Use them for short, gentle walks and everyday standing, then extend wear as comfort allows.

Understanding gout at the big‑toe joint through everyday mechanics

Gout flares often target the big‑toe joint, bringing sudden, intense pain with warmth and swelling. Even after a flare, the joint can remain very tender, so everyday steps that bend the big toe can feel sharp. How you load the foot matters: if the heel lands rolled in and the arch drops quickly, more weight drifts to the big‑toe side. That pushes pressure and shear onto a joint that is already sensitive, making firm ground and step‑downs feel harsh.

Signs to look for

• Sudden hot, swollen big‑toe joint with severe tenderness
• Ongoing soreness when the toe bends upwards or with thumb pressure over the joint
• Shoes feeling tight at the front; relief with a softer, roomier front
• A sharper feel on hard floors and when stepping off kerbs

Why it matters

When load arrives too fast at the inner front of the foot, the sore joint is pressed and twisted right at the moment it bends. Calming inward drift and spreading pressure earlier in the step reduce how much the big‑toe joint has to carry, so short walks and daily tasks feel easier while the flare settles.

What’s going on at the joint

The big‑toe joint is sensitive to both downward pressure and sideways shear as you roll forward. A quick drop at the arch shifts weight to the inner forefoot and narrows the area sharing the load. Thin or stiff forefoot cushioning concentrates pressure right under the joint, so the end of each step feels like a sharp jab.

What makes it worse

Hard floors and pavements, narrow or stiff fronts, longer standing in one place, faster push‑offs, and repeated step‑downs all focus load on the big‑toe joint. Turning sharply or pushing off from the inner edge can bring back spikes of pain even as a flare fades.

How insoles can help day to day

Insoles reduce irritation by steadying landings, guiding the arch so weight does not rush to the inner forefoot, and offloading the joint right before the toes bend.

At contact, a shaped heel cup helps the heel land upright rather than tipped in, so weight starts more central and does not slide straight to the big‑toe side.

Through mid‑stance, gentle support under the arch slows the drop and spreads load across the midfoot. Less pressure reaches the big‑toe joint all at once.

Just behind the ball of the foot, a small, well‑placed forefoot support (before the metatarsal heads) shifts pressure away from directly under the joint at the moment it bends. A smooth, lightly cushioned forefoot surface then softens the final push‑off.

Practical ways to feel better alongside insoles

Use a rounded, roomy front and loosen laces over the forefoot if needed. Walk at a comfortable, steady speed and keep step‑downs short and controlled. Replace pairs that feel thin at the front or press on the big‑toe area. On days when the joint is more tender, keep turns smooth and avoid forceful push‑offs.

What to expect

Flare intensity varies, so improvements arrive gradually. With consistent use, many people notice easier toe bend and less sharpness on firm ground within two to four weeks after a flare begins to calm. As steps stay more central and the forefoot is protected, everyday outings often feel more manageable across six to twelve weeks. Ups and downs are normal—steady alignment and gentle loading support recovery alongside your medical plan.

When to seek further advice

Arrange medical advice for sudden hot swelling, persistent severe pain, or if skin changes occur over the joint. Insoles do not affect uric acid levels, so ongoing flare management remains important.

Why choose our range for gout

If toe bend feels sharp or the front of the foot is tender, check out our range below. Choose insoles that steady heel landings (to prevent inward drift), support the arch (to share load sooner), and include a gentle forefoot offload just before the metatarsal heads (to protect the big‑toe joint at push‑off), with a smooth, cushioned forefoot finish. Wear them for short walks and daily standing, then extend use as tenderness eases.

Understanding hip pain through the kinetic chain

Some day‑to‑day hip pain builds on firm ground, during longer walks, or on stairs. Often the pattern starts at the foot: if the heel lands tipped in or out and the arch drops quickly, the shin twists and the knee drifts, which makes the thigh turn inside the hip socket. That extra turn can irritate the outer hip or create pinching at the front of the hip—especially when steps are longer, turns are frequent, or pavements are hard and unyielding.

Signs to look for

• A dull ache at the outer hip or a pinch at the front of the hip during walking or stairs
• Stiffness after sitting that eases as you move
• A sense the knee drifts inwards on step‑downs or turns
• Relief when steps feel straighter and contacts feel softer underfoot

Why it matters

Small, repeated twists from the foot travel up the leg and change how the thigh moves in the hip. Reducing inward drift and softening firm contacts lowers the repeated strain that makes the hip feel sore by evening, helping you stay active with more comfort.

What’s going on at the hip

Quick arch drop rotates the shin and nudges the knee inward. The thigh then turns and moves closer to the midline, increasing pressure on tissues at the outer hip or pinching at the front. Hard landings add small shocks that the hip feels over distance. Together, those effects create the familiar load‑related ache.

What makes it worse

Firm pavements and floors, shoes with flattened cushioning or weak arch support, long or fast steps (especially downhill), frequent turns or step‑downs, and pavements that slope to one side—each increases twist up the leg and raises hip load.

How insoles can help day to day

Insoles guide the leg to move more centrally—levelling heel landings, holding the arch steady, and balancing push‑off—so the thigh tracks in a smoother path inside the hip.

At contact, a secure heel cup helps the heel arrive upright rather than tipped, trimming the first twist up the shin and knee.

Through mid‑stance, supportive arch contours slow a quick drop so the knee stays better aligned over the foot and the thigh turns less inside the socket.

Across the forefoot, a smooth, level platform encourages a push from the middle rather than from the inner or outer edge. Light cushioning under the heel and just behind the ball of the foot softens firm‑ground contacts the hip would otherwise feel step after step.

Practical ways to feel better alongside insoles

On stairs and hills, use shorter, controlled steps and place the whole foot on the step. During everyday walks, keep speed comfortable and avoid over‑striding—especially downhill. Retire shoes that lean in or feel thin under the heel. Gentle, comfortable work for the outer hip and calf‑foot control supports the alignment the insole sets under the foot.

What to expect

Hip comfort improves as step patterns settle. Many people notice steadier stairs and fewer hip twinges within two to four weeks of consistent use. As alignment becomes more automatic and supporting muscles share the work, tolerance for firm‑surface walking and turns often improves across six to twelve weeks. Good and not‑so‑good days are normal early on; consistent alignment and calm steps are what shift the pattern over time.

When to seek further advice

Arrange assessment for persistent groin pain, night pain, catching, or giving‑way, or after a fall. Seek personalised advice if symptoms do not improve despite simple alignment changes.

Why choose our range for hip pain

If outer‑hip or groin ache is holding you back, check out our range below. Choose insoles with a secure heel cup (to level landings), supportive arch (to reduce inward roll and thigh turn), and an even forefoot platform with light cushioning (to keep push‑off central and soften contacts). Wear them for daily walks and stairs, then extend as the hip feels easier.

Understanding posture‑related back pain through the kinetic chain

Lower‑back ache linked to posture often builds during long time on firm ground or after a day of steady walking. Extra inward or outward roll at the foot twists the shin, turns the knee, and tilts the pelvis. That chain reaction makes the lower back work harder to keep you upright, leading to a dull, tired ache that can flare with stairs, step‑downs, or frequent turns.

Signs to look for

• A slow‑building ache across the lower back during walking or standing
• Stiffness after sitting that eases as you move
• Back feeling braced with quick turns, step‑downs, or long periods on firm pavements
• Relief when steps feel straighter and contacts feel softer

Why it matters

When the foot rolls too far or too fast, the pelvis and lower back have to correct that movement on every step. Reducing side drift and softening firm contacts lowers the repeated twist and small jolts that add up through the day.

What’s going on from foot to pelvis

A heel that lands tipped and an arch that drops quickly rotate the shin and draw the knee inward. The thigh then turns in the hip socket, which can tip the pelvis and place extra demand on the lower back. Hard surfaces add small shocks that the back feels over distance.

What makes it worse

Firm pavements and floors, shoes with flattened cushioning or weak arch support, long spells without changing position, frequent step‑downs, and fast, long strides—especially when turning or walking downhill.

How insoles can help day to day

Insoles guide the whole chain to move more centrally—levelling heel landings, holding the arch steady, and balancing push‑off—so the pelvis and lower back do not need to make constant side‑to‑side corrections.

At contact, a deep, shaped heel cup helps the heel arrive upright rather than tipped in or out, cutting the first twist up the leg.

Through mid‑stance, supportive arch contours reduce a quick drop, so the shin and knee stay better aligned and the thigh turns less in the hip socket.

Across the forefoot, a smooth, level, lightly cushioned platform encourages a push from the centre instead of one edge. Cushioning under the heel and just behind the ball of the foot softens firm‑ground contacts that can travel up to the back.

Practical ways to feel better alongside insoles

Change standing position regularly and pause briefly after longer walks to ease the back. Keep steps short and steady on downhills and when turning. Retire shoes that lean in or feel flat under the heel. Gentle hip, core, and calf‑foot control work helps the alignment set under the foot carry through to the pelvis.

What to expect

Back comfort improves as alignment habits settle. With regular use, many people notice smoother steps and less end‑of‑day tightness within two to four weeks. As your stride stays centred and contacts feel softer, time on firm ground and stairs often becomes easier across six to twelve weeks. Good and not‑so‑good days happen—consistency and calm, aligned steps are what shift the pattern over time.

When to seek further advice

Arrange assessment if pain spreads down the leg, if numbness or weakness appears, or if symptoms persist despite alignment and simple activity changes.

Why choose our range for posture‑related back pain

If your lower back feels tired after time on your feet, check out our range below. Choose insoles with a secure heel cup (to level landings), supportive arch contours (to reduce inward roll and thigh turn), and a smooth, cushioned forefoot platform (to keep the push from the centre and soften contacts). Wear them for everyday walks and longer periods on firm ground, then extend use as comfort builds.