Orthotics recommended by physio, but feel uncomfortable- any tips?

[Pendulum]

I have been suffering with IT band problems for about a month after overdoing the running a bit.

I've seen the physio tiwce and she encouraged e to buy some sports orthotics from Boots to replace the insoles in my trainers. I'm fairly sure I have fitted them correctly but they feel very hard under my instep and my foor almost feels bruised by landing on them during a run. Also, I now have pain around the top of my knee, which I didn't have before. It's too early to say whether they are having any positive effect on the IT band.

I'm worried that they might be affecting my gait in a way that will lead to new injuries, but not sure whether it is a case of getting used to them. Does anyone have views on this? Do they get more comfortable with wear? Did they work for you?

thanks in advance

You may need to get them made - they are not cheap (about £120 per pair).

Try taking them to a good runners shop (like Run And Become in Victoria) and they will analyse your running and advise if they are the right ones for you and maybe where you can get better ones withough going down the bespoke route.

Take it slowly with the running and build up your times. Fast walk 5 mins, light jog 10 mins, fast walk 5 mins.....

thanks georgiemum. Do you use them yourself? My local running shop did a gait analysis and said i shouldn't need orthotics because everything was biomechanically OK and my trainers were built up in the right place for my high insteps.

So that contradicted the physio and I'm now a bit confused!

I have orthotics on prescription. They advised me to build up the wearing of them ie 30 mins then an hour then 2 hours etc. They will seem uncomfortable to start with in my experience. However my orthotics are specially measured and fitted for my foot by a podiatrist. I wouldn't be so sure about off the shelf ones. I have them because of rolling heels and no insteps. I can't run without them due to shooting pains up my shins and pain in my knees. I would consider getting them measured properly if the physio thinks that is what it is. Could you get them on the NHS? I got them in my area within 6 mths but my Mum had to go on a waiting list for over a year and so opted to pay for hers.

Maybe see a physio or osteo who specialises in sports injuries? I don't use them but know someone who does - I was suprised to see them sold in Boots! Try to get NHS ones -but you might need to wait a bit.

They will be uncomfortable at first - but shouldn't cause pain. The pain may be linked you the original injury - but it does sound like the orthotics are not helping. Maybe you should keep off the running until you are 100% well and OK with long walks. Check the shoes you wear with them too - soft soled ones are not very good - you need a fairly rigid sole.

I would only use off the shelf if specifically advised and fitted by a podiatrist, not a physiotherapist. I have wasted money on custom made orthotics in the past and found them too hard to get used to easily. So I ditched them and found a solution by working on the causes of my injury (Illiotibial Band Friction Syndrome). I have since had a bout of ankle tendonitis and was advised by a physio/podiatrist to rectify the problem with strapping tape and off the shelf orthotics which the podiatrist helped me fit/adapt to my shoes. Surprise surprise, this resulted in other issues higher up in my knee area (start of IT band issues) which were definitely a knock-on effect of trying to just deal with the problem and not the cause. From now on, I am working with a physio who is more interested in working on the cause and not the symptom. I have almost eliminated the need for orthotics and most definitely will avoid them from now on. Some people cannot get by without them but for me, I can just about manage without if I work hard enough on my muscle weaknesses.