FootReviver

Plantar Fasciitis & Heel Pain

Pain under the heel that feels sharp or stabbing when you first stand up, especially in the morning or after sitting for a while, is often seen in plantar fasciitis. It may ease as you move around, then flare again after another rest, or towards the end of the day after a lot of time on your feet. The most typical spot is slightly towards the inner side of the heel, where a strong band of tissue anchors into the bone.

That band is the plantar fascia. It is a thick, fibrous sheet running from the heel bone to the bases of the toes. Its job is to help support the arch and to stiffen the foot as you push off. When you stand or walk, the arch naturally tries to flatten under your body weight. The plantar fascia tightens to stop it flattening too much.

Problems tend to begin when this band is repeatedly loaded more than it can comfortably manage. A common driver is excessive inward rolling of the foot (over‑pronation): as you step, the foot rolls inwards more than it should and the arch drops further. Each extra drop stretches the plantar fascia a little more. Over thousands of steps, this can create tiny areas of irritation where the fascia attaches into the heel bone and along its length.

When you rest, particularly overnight, the plantar fascia is not being pulled as much. The tissue can shorten slightly as it tries to repair. When you stand up again and put weight through the foot, that first stretch on a stiff, irritated band tends to cause the very sharp first‑step pain. As the tissue warms and lengthens, the pain often eases, only to flare again after other periods of rest or heavier use.

So, in plain terms, this is mainly a mix of too much pulling force on one band of tissue and not enough control over how far the arch drops.

Support that simply cushions the heel does not change that stretching. A soft pad may make the impact feel slightly less harsh, but it does little to limit how much the fascia is pulled. More effective support limits how far the arch travels on each step and gives the heel a more steady base.

This is why many people with this type of heel pain find firm, contoured insoles helpful. In the FootReviver range, designs aimed at plantar fasciitis use a shaped arch support that meets the underside of the arch earlier in the step. When you load the foot, the support takes up some of the movement, so the arch cannot collapse as far. This reduces the pulling force on the plantar fascia at the heel, especially when you are walking or standing for longer periods.

A deep, cradling heel cup is usually built into the same design. This holds the heel bone more securely and reduces sideways movement as you land. When the heel is better controlled, the fascia is not pulled in different directions with each step, which can also help symptoms settle.

These insoles are most likely to help if pain:

• is sharp under the heel when you first stand or walk after rest,
• is worse after long periods on your feet, especially on hard surfaces,
• matches tenderness when you press around the inner part of the heel.

For many people, combining daytime support with some overnight management gives the best results. A plantar fasciitis night splint holds the foot in a gentle, lengthened position while you sleep. This reduces how much the fascia can shorten, so the first stretch when you stand up is less abrupt. Used together – a structured insole during the day and a night splint at night – the fascia is exposed to less repeated strain and more consistent positions.

That sharp first step in the morning can be especially discouraging if it keeps happening day after day. If heel pain is very severe, not settling at all over several weeks, or started after a clear injury such as a fall or direct blow, it is important to seek an assessment from a GP, physiotherapist or podiatrist. Other causes of heel pain sometimes need different treatment, and an in‑person examination helps to clarify what is going on.

Metatarsalgia (Forefoot Pain)

Pain under the ball of the foot that feels bruised, burning, or as if you are standing on a small stone is often described as metatarsalgia. It usually sits under one or more of the joints where the toes meet the long bones of the foot. The discomfort can build as you walk or stand and is often worse in thinner‑soled shoes or when you spend time on hard ground.

The front of the foot is meant to share weight between the five metatarsal heads. In a comfortable pattern, load spreads across this area as you roll forwards in your step. Problems arise when that sharing is lost and too much force is pushed through a smaller area instead. That might be under the second or third metatarsal head, or towards the outer side of the forefoot, depending on how your foot is shaped and how you walk.

Several things can contribute to this. A long second toe or a relatively high arch can move more load onto the central metatarsals. Shoes with narrow or pointed toe boxes, high heels or very stiff soles can also change how the foot meets the ground, tipping more pressure forwards. Over time, the soft tissues under the overloaded joint – the fat pad and the supporting ligaments – can become irritated and feel bruised or sore.

Nerves are often involved as well. Between each pair of metatarsal heads runs a small nerve branch. If the space between the bones is repeatedly narrowed under load, that nerve can become squeezed and irritated. In some people, it thickens into what is called a Morton’s neuroma, which may cause sharp, tingling or burning pain between the toes and into the toes themselves.

Looked at simply, this situation is mostly about too much pressure in a small area and, in some cases, compression of the nerve between the metatarsal heads.

Flat, uniform cushioning under the ball of the foot can make things feel softer for a time, but it often does not change how pressure is distributed. Effective support needs to nudge the load away from the sore point, not just sit directly underneath it.

Metatarsal pads are shaped with this in mind. Instead of being placed directly under the most painful spot, they are positioned slightly behind it, under the shafts of the metatarsal bones. As you roll forwards, your weight meets the pad. The pad then gently lifts the metatarsal heads and alters how they contact the ground.

That lift has two main benefits. It helps share pressure more evenly across the forefoot so no single joint has to cope with all the force. It also increases the space between the metatarsal heads a little. Where a nerve is being pinched between them, this extra room can ease that squeezing, which is why people with neuroma‑type symptoms often feel relief.

In the FootReviver range, there are stand‑alone gel metatarsal pads that can be placed into appropriate footwear, and full‑length insoles with built‑in metatarsal support for all‑day use. The material is firm enough to give a real lifting effect, but resilient enough to mould comfortably to the foot over time.

This kind of support is most likely to help if:

• pain is focused under the ball of the foot, often under the second, third or fourth toes,
• discomfort builds with walking or standing and is worse in less supportive shoes with thin or hard soles,
• there is burning or tingling between the toes when you are on your feet for longer periods.

Finding the right spot for a separate pad can take a bit of careful adjusting. It is usually better to start with the pad slightly behind the sorest point and move it gradually until the pressure feels more evenly spread. If pain is very sharp, changes quickly, or is accompanied by significant swelling or obvious changes in toe shape, it is important to seek advice from a podiatrist, physiotherapist or GP before relying fully on self‑fitting supports.

Overpronation & Arch Collapse

If your arches ache, your feet feel tired early in the day, and your ankles seem to roll inwards, you may recognise a situation often called over‑pronation. This is less about how your feet look when you are sitting and more about how they move when you stand or walk.

In a controlled step, the foot rolls inwards a small amount as it takes weight. This inward roll helps absorb shock and allows the foot to adapt to the ground. This becomes a problem when that movement goes further than the supporting tissues can comfortably manage. The arch flattens more than it should, the heel tilts inwards, and structures that were meant to guide the movement end up having to resist it all the time.

One of the main structures involved is the posterior tibial tendon, which runs from the inside of the calf, behind the inner ankle bone, to attach into the underside of the foot. Its job is to help lift and support the arch and to control pronation. When the foot rolls in too far with each step, this tendon has to work harder and for longer. Over months and years, it can become overloaded and sore. People often describe a deep, dragging ache along the inner side of the foot and ankle, or a sense that the arch is “collapsing” as the day goes on.

The increased inward tilt of the heel also changes the line of force through the shin and knee. As the heel tips in, the shin bone tends to rotate inwards. This can alter how the kneecap tracks and how forces are shared through the inner and outer parts of the knee. Higher up, it can influence hip position and pelvic alignment, contributing to discomfort in those regions for some people.

In simple terms, this is a problem of too much movement into a low‑arched position and over‑work of the tissues trying to hold the arch up.

Insoles that only add extra cushioning under the foot can feel more comfortable at first, but they do not change the way your foot moves. To be useful, support needs to give the heel and arch a clearer shape to sit on, and gently guide the foot towards a more neutral path.

FootReviver stability and motion‑control insoles are shaped with this in mind. A firm, contoured arch support is used to make contact with the underside of the arch earlier in the step. This reduces how far the arch can drop under load. Along the inner edge of the insole, a raised section (medial incline) gives the heel a firmer “wall” to sit against as it lands, resisting excessive inward tilt.

Together, these features help the heel and arch stay more upright as the foot rolls forwards. Because the arch does not collapse as far, the posterior tibial tendon does not need to pull as hard on every step. Because the heel is less tilted, less inward twist is sent up through the shin and knee.

In everyday use, people often turn to this kind of support when they notice:

• aching along the inner arch and ankle that builds with walking or standing,
• a feeling of “rolling in” at the ankles, especially when tired,
• shoes that wear heavily on the inner side of the sole.

Feet vary widely, so these insoles are offered with different arch heights and firmness levels. Some designs provide a gentle lift and guidance, which can be useful if you are new to structured support or your feet are sensitive. Others give firmer, more definite arch contact for people whose feet roll in more clearly and need stronger control. It is usually sensible to start with a moderate level of support and adjust once you know how your feet respond over a couple of weeks.

If there is clear weakness, swelling, or marked flattening that has developed quite quickly, especially on one side, this can sometimes reflect more significant problems with the posterior tibial tendon or the joints of the foot. In that situation, a face‑to‑face assessment with a podiatrist, physiotherapist or GP is important to confirm what is happening and to plan treatment alongside any insole use.

High Arches & Rigid Feet

A foot with a noticeably high arch can look strong, but when that arch is quite rigid it often does not cope well with everyday impact. Many people with this foot shape describe a bruised feeling under the ball of the foot, soreness around the heel, or a sense that the ankle is easily turned on uneven ground. Pain may build while you are walking or standing, especially on hard floors, and can linger afterwards.

In a more flexible foot, the arch flattens slightly under load to help absorb shock. In a high‑arched, rigid foot, that flattening movement is limited. Instead of spreading impact across a larger area and over a longer time, the forces involved in walking are focused more sharply onto smaller contact points: usually the heel at the back and the metatarsal heads (the joints under the ball of the foot) at the front.

With each step, a higher proportion of your body weight is then passing through the heel pad and a few key forefoot joints. Over time, the soft tissues in these areas – the fat pad, ligaments and joint surfaces – can become irritated by this repeated, concentrated loading. Calluses under the ball of the foot, discomfort under the outer metatarsal heads, or aching heels after time on your feet are common results.

A rigid, high‑arched foot also tends to adapt poorly to uneven surfaces. Because the arch does not “give” much, the foot behaves more like a stiff lever than a flexible platform. On sloping or irregular ground, this can increase the tendency to roll the ankle outwards. The ligaments on the outer side of the ankle are then at greater risk of being overstretched, which helps explain why repeated ankle sprains are seen more often with this sort of foot.

Looked at simply, this situation is mainly about reduced shock absorption and load being focused on fewer contact points. The foot is not doing enough to soften impact and share it out, so specific areas are asked to cope with more than is comfortable.

Support for a rigid, high‑arched foot therefore needs to focus on two main jobs. The first is to provide more effective cushioning so that the heel and forefoot are not asked to take the whole impact on their own. The second is to help spread pressure away from the most overloaded joints under the ball of the foot.

Full‑length insoles designed for this foot shape usually include a deep, cushioned heel cup and substantial forefoot cushioning. The deep cup helps cradle the heel and keep the cushioning centred under it, rather than letting the heel “walk off” the soft area. Under the forefoot, resilient materials are used to soften the load as you roll over your toes.

Many people with high arches also benefit from a metatarsal dome or pad built into the insole, positioned just behind the ball of the foot. As your forefoot comes down, this pad gently lifts the metatarsal heads. This lifting spreads pressure more evenly across the forefoot and reduces peak pressure under the most tender joints. It can reduce that “stone in the shoe” feeling some people describe.

In the FootReviver range, cushioned insoles with metatarsal support are designed with these ideas in mind. The aim is to provide enough softness to compensate for a rigid arch, while still giving a feeling of stability under the heel and midfoot. For those who experience frequent ankle rolling or a strong sense of instability on the outer side of the ankle, using these insoles alongside a suitable ankle support brace can offer additional reassurance and joint support.

This type of support is most likely to be helpful if you recognise:

• a high, firm arch that does not flatten much when you stand,
• pain or callus under the ball of the foot, particularly towards the outer side,
• heel soreness after walking on firm or hard surfaces,
• a tendency to sprain or “go over on” your ankle.

If pain around the ankle or foot is severe, worsening quickly, or clearly linked to a recent injury such as a significant twist or fall, it is important to seek an assessment from a GP, physiotherapist or podiatrist. Insoles and braces are not a replacement for an examination where there may be ligament tears, fractures or other conditions needing specific treatment.

Supination (Underpronation)

Supination, or under‑pronation, describes a pattern where the foot tends to stay rolled slightly towards its outer edge as you stand and move. People with this pattern commonly notice heavy wear on the outer edge of their shoes, a sense that impact travels sharply up the legs, or a feeling of being less stable on uneven or sloping ground.

In a typical step, the foot lands on the outer heel and then rolls gently inwards as weight moves forwards. This inward roll helps absorb shock and allows the foot to adapt to the surface. In under‑pronation, the foot either does not roll in as much as it should, or stays on the outside border for longer. As a result, the part of the step where shock is usually absorbed is reduced.

This has two main consequences. Firstly, impact forces from walking or running are not spread and softened as well as they could be. Instead, more of the shock is transmitted up through the bones and joints of the leg, particularly along the outer side. This can contribute to discomfort along the outer shin, knee or hip in some people. Secondly, because more load passes through a narrower band – the outer heel and the outer part of the forefoot – those areas can become sore or show hard skin and callus.

Stability is affected as well. When the foot is biased towards its outer edge, the ligaments on the outside of the ankle are placed under greater strain during mis‑steps or on uneven ground. That increased exposure helps explain why repeated “going over” on the ankle is common with this pattern.

In terms of the factors described earlier, this is mostly about reduced shock absorption and limited adaptation of the foot to the ground.

Support for this pattern needs to provide more than just a soft top layer. It should offer enough cushioning to help with impact, but also a broader, more stable platform under the heel and forefoot so that the foot can sit more evenly and feel less as though it is constantly on its outer edge.

Insoles intended for supinating feet typically combine deep heel cups with cushioning that extends fully under the heel and forefoot. The deep cup helps keep the heel centred on the insole, reducing the chance of it tipping off the outer side. Cushioning under the heel and forefoot helps reduce the sharpness of each landing and push‑off, so impact feels less jarring.

Some designs also gently build up the outer border of the insole so that the foot has something firmer to rest against. This can help guide the foot towards a more neutral position without forcing it. The aim is not to push the foot into an exaggerated inward roll, but to reduce how much it stays rolled out all the time.

Within the FootReviver range, cushioned insoles with lateral support are chosen for people who show clear signs of under‑pronation: outer‑edge shoe wear, discomfort along the outer foot or leg, and a history of ankle sprains on the outer side. These insoles are designed to offer both cushioning and a broader, more reliable base under the foot.

For individuals who have had repeated ankle sprains, combining such an insole with an appropriate ankle support brace can provide further help. The brace offers gentle compression and external support around the joint, improving awareness of ankle position and reducing the chance of sudden “giving way” during unexpected movements.

If you recognise this pattern but also notice significant joint deformity, marked stiffness, or pain that has appeared suddenly without an obvious reason, a review by a GP, physiotherapist or podiatrist is advisable. In some situations, underlying joint or nerve conditions can contribute behind the scenes and need specific attention alongside any insole or brace.

Flat Feet (Pes Planus) & Fallen Arches

Flat feet describe a shape where the arch looks low and more of the inner border of the foot contacts the ground when you stand. Many people have this foot shape without any pain. Difficulties tend to arise when the supporting tissues on the inner side of the foot and ankle are put under more strain than they can comfortably handle, particularly when walking or standing for longer periods.

When you stand, the arch is meant to flatten slightly to absorb shock, then lift again as you push off. In some flatter feet, the arch drops further and stays down for longer. This is sometimes described as “fallen arches” during movement. The foot can then appear rolled inwards, and the ankle bones may seem to sit closer to the ground on the inner side.

The structures that work hardest to try to oppose this movement include the plantar fascia under the arch and the posterior tibial tendon along the inner ankle. The tendon runs from the inner calf, behind the inner ankle bone, and attaches into the underside of the foot. Its job is to help lift and support the arch and to limit how far the foot rolls in.

If the arch collapses further than it should, step after step, this tendon and the surrounding ligaments are placed under constant tension. People often describe an ache along the inner side of the arch and ankle, a sense of tiredness or heaviness in the feet after walking, and sometimes a feeling that the foot is “rolling in” more when they are fatigued.

Looked at simply, this is mainly a combination of excessive strain on the supporting soft tissues and not enough structural support under the arch.

Support for flatter feet needs to give the arch a clearer shape to rest on and better control at the heel. A flat, soft insole usually does not change the underlying movement very much, because the arch can still sink into the same position, just with a layer of foam under it.

Structured orthotic insoles are built differently. They typically include a firm or semi‑firm arch shell shaped to match a natural arch curve, a deep heel cup to keep the heel centred and reduce inward tilting, and a slightly raised inner border to guide the foot into a more upright position.

As you stand and walk on such an insole, the arch shell meets the underside of the foot earlier in the step than a flat shoe would. This limits how far the arch can drop and spreads load into the shell. The heel cup stops the heel from drifting inwards as easily and gives the posterior tibial tendon a more stable base to work from.

In the FootReviver range, orthotic insoles for flat or fallen arches are offered with varying degrees of firmness and arch height. Some designs provide a gentle lift and guidance, which can be useful if your feet are sensitive or you are new to structured support. Others give firmer, more definite arch contact for people whose feet roll in more clearly and need stronger control.

These insoles are most likely to help if you notice:

• low arches with a lot of the inner foot contacting the ground when you stand,
• aching along the inner side of the foot and ankle that builds with walking or standing,
• shoes that show heavy wear on the inner side of the soles.

It is important to introduce firmer support gradually, allowing your feet and legs time to adjust. Starting with shorter periods each day and building up is usually sensible. If there is obvious swelling, redness, or a rapid change in foot shape, particularly if one foot seems worse than the other, an assessment with a GP, physiotherapist or podiatrist is strongly recommended. In some cases, more advanced problems with the posterior tibial tendon or the joints of the foot may be present and need specific management alongside any insole use.

Bunions & Big Toe Joint Pain

Pain, redness or swelling around the big toe joint, especially on the inner side of the foot, is often linked to a bunion‑type problem. You may notice a bony bump at the joint, your big toe angling towards the smaller toes, and difficulty finding shoes that do not rub the area. Pain can be sharp when the joint is pressed by tight footwear, or more of a deep ache after long periods of walking.

A bunion (hallux valgus) is not just a lump of extra bone. It reflects a change in how the first metatarsal bone and the big toe bone are aligned. The first metatarsal bone can drift slightly inwards towards the opposite foot, while the big toe angles outwards towards the lesser toes. This widens the forefoot and makes the joint appear more prominent on the inner side.

Several factors tend to combine here. Inherited foot shape and ligament laxity can make the first metatarsal joint at the mid‑foot less stable. Rolling inwards too far can add sideways forces across the forefoot. Footwear with narrow or pointed toe boxes can push the big toe further inwards over time. As these influences persist, the joint position gradually changes.

Mechanically, the bunion joint is then exposed to more friction and uneven loading. The prominent side of the joint rubs against the inside of shoes, irritating the overlying soft tissues and the protective bursa (a small fluid‑filled sac). The joint surfaces themselves may become more worn (wear and tear in the cartilage), particularly if the toe’s altered angle affects how you push off when walking. This can lead to stiffness and pain when bending the big toe.

In this situation, the main problems are local pressure on the prominent joint and less efficient push‑off through the big toe.

Support for bunions needs to address both of these. The first job is to protect the joint from direct pressure and friction. The second is to improve how the foot is supported more widely, so that the forefoot is not being pushed into an even more stressed position.

Soft silicone bunion protectors are designed to provide a cushioning layer over the prominent joint. They slip over the big toe and sit between the joint and the shoe, reducing rubbing and spreading pressure more evenly along the side of the foot. This can make shoes that were previously uncomfortable more bearable, particularly for longer walks or time spent on your feet.

Where the big toe is starting to crowd or cross towards the second toe, gentle toe spacers can help to keep a little room between the toes. This may not reverse the underlying structural change, but it can reduce pressure points, limit rubbing between the toes and improve comfort in closed shoes.

In many people, bunions do not exist in isolation. Flatter feet or over‑pronation can increase the sideways forces across the forefoot. When the mid‑foot is less stable, the first metatarsal can be more likely to drift, and the big toe has to work harder to push off in a less favourable position. Providing better support under the arch and heel can reduce some of this twisting and side‑to‑side movement through the forefoot.

In the FootReviver range, bunion sleeves and toe spacers are often used alongside supportive orthotic insoles that offer firm arch support and a stable heel cup. The insoles help align and support the foot from the rear and mid‑foot, while the protectors reduce rubbing at the bunion itself. Together, they create a more forgiving arrangement for walking and standing.

It is important to note that supports and protectors do not reverse a bunion deformity. Their role is to improve comfort, reduce irritation, and in some cases help slow further aggravation by improving how the foot is supported. If you have severe pain, significant changes in toe position over a short period, or marked stiffness in the joint, a review with a podiatrist, GP or orthopaedic specialist is sensible to discuss the full range of management options.

Heel Spurs

Heel spurs are small bony projections at the underside or back of the heel bone. They are often picked up on X‑rays in people who have long‑standing heel pain, particularly linked to plantar fasciitis or Achilles tendon problems. Many people are surprised to learn that spurs themselves are not always painful. When pain is present, it usually relates to the irritated soft tissues pulling on or pressing against that spur.

The underside of the heel is an important anchor point for several structures, including the plantar fascia and some smaller foot muscles. At the back of the heel, the Achilles tendon inserts into the bone. When any of these tissues are repeatedly strained over time, the body responds by trying to reinforce the area where they attach to the bone by laying down extra bone.

Gradually, this can form a spur‑shaped projection. That spur is a sign that the attachment has been under extra stress for a long period, rather than a new source of damage in itself. Pain comes into the picture when the irritated soft tissue – for example the plantar fascia or the Achilles tendon – is stretched or pressed against this now irregular bony surface.

Looked at simply, heel spur pain usually reflects a combination of long‑term pulling on a tissue–bone attachment and local pressure on already irritated tissue.

Support that helps here usually has two jobs to do. One is to reduce direct pressure and impact at the point where the heel meets the ground or the back of the shoe. The other is to reduce the excessive pull on the soft tissues that led to the spur forming in the first place.

At the base of the heel, cushioned heel cups and pads can help redistribute pressure. A heel cup that surrounds the heel creates a slightly recessed area for the most tender point to sit in, with thicker material around the edges bearing more of the weight. This reduces the direct pressure on the sore area each time you step down.

Using a heel cup alone, however, does not address the ongoing tension in the plantar fascia or Achilles tendon. To do that, some form of structural support is usually needed. For spurs linked to plantar fascia strain, a firm, contoured arch‑supporting insole can limit how much the arch collapses under load and reduce the pulling force at the heel attachment. For spurs related to Achilles issues, a small heel lift can reduce how much the tendon is stretched with each step, lowering the traction on its bony insertion.

FootReviver designs that target heel pain often combine these elements. A deeper heel cup and rearfoot cushioning work alongside a shaped arch support or appropriate heel lift. The result is less direct pressure under the sore area and a reduction in the repeated pulling at the tissue‑bone junction that made that area vulnerable in the first place.

In everyday terms, this combination can be particularly helpful if you notice:

• sharp heel pain when you first stand, especially on hard floors,
• tenderness when you press the underside or back of your heel,
• a history of plantar fasciitis or Achilles tendon pain,
• pain that flares with bare‑foot walking or very flat, thin‑soled shoes.

Heel pain has multiple possible causes. If you have swelling, redness, warmth, a feeling of being unwell, or pain that is severe and not improving at all after several weeks of appropriate support, an assessment with a GP or podiatrist is recommended to rule out other conditions such as stress fractures, infections or inflammatory conditions.

Achilles Tendon Pain

Pain, stiffness or tenderness along the back of the heel or slightly higher up the back of the leg is often linked to the Achilles tendon. People commonly notice it when walking first thing in the morning, going up stairs, or after increased activity such as walking further than usual or returning to running. The tendon may feel sore to touch, and stiffness can ease slightly as it warms with gentle movement.

The Achilles tendon is the thick cord that connects the calf muscles to the back of the heel bone. It has to transmit very high forces, particularly when pushing off during walking, climbing or change‑of‑direction activities. The middle part of the tendon has a relatively limited blood supply compared with some other tissues, which partly explains why it can be slow to settle once irritated.

Symptoms usually appear when the amount of force going through the tendon builds up faster than it can recover. This might follow a sudden increase in walking or running distance, more hill or stair work, or a change in footwear. Tight calf muscles can add extra strain by forcing the tendon to work in a more stretched position. If the heel rolls inwards too far, the tendon can also experience a small twisting load with each step.

From a simple mechanical point of view, Achilles pain is mainly about repeated tensile strain in the tendon, sometimes combined with twisting or end‑range stretching.

Support around the foot and ankle is not about immobilising the tendon completely. Tendons rely on some loading to remain healthy. The aim is instead to reduce the peak strain and give the tendon a more favourable position in which to work while it calms down.

One straightforward way to do this is by slightly elevating the heel using a heel lift. Placing a lift under the heel in both shoes shortens the distance between the calf muscles and the heel, so the tendon is not pulled quite as tight with each step. This can make walking more comfortable during a flare‑up, especially when pain is close to where the tendon meets the heel.

In situations where over‑pronation is contributing – where the heel rolls inwards and the tendon is twisted – improving foot alignment can also reduce strain. A stability insole with a deep heel cup and firmer inner border can help keep the heel better aligned as it lands. This reduces the side‑to‑side wobble and twisting movement that can add to the tendon’s workload.

FootReviver options for Achilles‑related pain commonly include silicone heel lifts to reduce the degree of stretch on the tendon, and structured insoles with appropriate rearfoot support where inward roll is a factor. In some cases, a light ankle support brace can add further reassurance and gentle compression around the joint, which some people find reduces awareness of pain during activity.

These approaches are often chosen when:

• there is a gradual‑onset ache or stiffness along the tendon that eases slightly as you move,
• pain is worse when walking uphill or climbing stairs,
• there is tenderness when you press along the tendon or at its attachment into the heel.

A heel lift can make walking feel easier in the short term, but longer‑term improvement usually also requires a suitable exercise programme to strengthen the calf and tendon within a safe range. This is best guided by a physiotherapist or similar professional. If the tendon is very swollen, warm, red, or if there was a sudden “snap” and immediate severe loss of function, seek urgent medical assessment, as a tear or rupture needs specific care that insoles and lifts alone cannot provide.

Shin Splints (Medial Tibial Stress)

Pain along the inner border of the shin that flares during or after walking, running or impact activity is often described as shin splints. The discomfort is usually felt over a strip of bone on the inside of the lower leg, a few centimetres above the ankle and heading upwards. It may feel like a dull ache at first, becoming sharper if you continue the aggravating activity, and can be tender to press along that inner edge.

The more precise term often used here is medial tibial stress syndrome. It reflects how both the bone itself and the tissues attached to it are responding to repeated loading. Muscles that help control the arch and position of the foot, including the tibialis posterior, attach along this inner border via a sheet of connective tissue. When these muscles work harder than they can comfortably manage over time, they pull repeatedly on their bony attachment.

If each training session or long walk adds more load than the bone and surrounding tissues can adapt to between sessions, irritation builds. The lining of the bone (periosteum) can become inflamed, and the bone may show signs of stress reaction. This is often why the pain is well localised along a strip of bone, sometimes on both legs but not always to the same degree.

Two broad mechanical factors tend to contribute. The first is muscle over‑work. For example, if the foot rolls inwards excessively, the tibialis posterior and related muscles have to work harder to try to support the arch and control that rolling motion. The second is high impact forces. Activities that involve repetitive impact on hard surfaces, or a sudden increase in walking or running volume, increase the amount of shock travelling up through the shin.

In many people, shin splints appear when both of these influences are present: over‑working muscles pulling on the bone from one side, and repeated impact stressing it from the other.

Support has two main mechanical goals here. One is to reduce the extra work that the arch‑supporting muscles are having to do. The other is to soften the impact that the shin is exposed to with each step.

When over‑pronation is part of the picture, a structured insole that supports the arch and controls inward heel roll can share the job of stabilising the foot. By giving the arch a firm but shaped platform to sit on, the insole absorbs some of the load that would otherwise fall to the tibialis posterior and similar muscles. Over time, this can reduce the constant tug on the inner shin border.

In the FootReviver range, stability insoles with a deeper heel cup and firmer inner border are chosen for this role. The deep cup helps keep the heel centred, and the firmer inner edge provides a gentle ramp that limits how far the heel rolls inwards. This combination reduces the repeated strain on the arch‑supporting muscles and their attachments.

For those whose pain is clearly linked to impact – for example distance runners, people walking long distances on hard ground, or those whose work involves a lot of stepping on firm surfaces – cushioning becomes more important. Cushioned insoles can help reduce the peak impact forces travelling up through the shin with each foot strike. This does not replace the need to manage training load or footwear, but it can form a useful part of a strategy to make each step feel less jarring.

Day to day, these supports are most likely to help if you notice:

• a strip of pain along the inner shin that worsens with continued walking or running,
• tenderness when you press along that inner border,
• links between pain and increases in activity or changes in footwear,
• visible inward rolling of the feet when you stand or walk.

Shin splints usually need both time and the right conditions to improve. Insoles and cushioning can reduce mechanical overload, but adjusting how much you do on better and worse days, choosing suitable footwear and, in some cases, working on calf and foot muscle strength are also important parts of recovery. If pain is sharp, not easing with rest, present even at night, or if there is localised swelling or a very specific point of bony tenderness, an assessment by a GP, physiotherapist or sports medicine specialist is important to rule out a stress fracture or other conditions needing specific management.

How Your Feet Affect Your Knees, Hips & Back

Ongoing pain in the knees, hips or lower back is not always caused by a problem in those areas alone. In some people, the way the feet move and take load has an important part to play. If your feet roll inwards a lot, or feel very rigid and unforgiving on hard ground, you may recognise a pattern where your knees ache after walking, your hips feel stiff, or your lower back feels tired after standing.

Each time you stand or walk, your feet are the first part of the leg to meet the ground. The position they settle into sets the starting point for the rest of the limb above. In a controlled step, the heel lands, the foot rolls inwards a little to absorb shock, then the foot stiffens so you can push off. If that inward roll becomes excessive, or if the foot hardly rolls at all, the forces being sent up through the knee, hip and back can change.

When the foot rolls in too far and the arch drops more than it should, the heel bone tilts inwards. The lower leg tends to follow this tilt, so the shin bone rotates inwards. As the shin turns, the angle at the knee changes and the tissues around the joint have to cope with a different pattern of strain. The kneecap can also move slightly off its ideal track, which some people feel as discomfort at the front of the knee when walking or going up and down stairs.

The inward twist can carry on up through the thigh into the hip and pelvis. Over time, this may affect how level the pelvis feels and how much the lower back has to curve to keep you upright. Some people with feet that roll in a lot notice that their lower back feels more arched when they stand still, or that long periods on their feet leave the back feeling tight and tired.

At the other end of the scale, a very rigid, high‑arched foot that hardly rolls inwards does not absorb impact particularly well. Instead of gently flattening to share load, it behaves more like a stiff lever. The jolts from each step are then passed more abruptly up the leg, often along the outer side. This can add to the load on structures such as the iliotibial band at the outer knee and hip, and on the joints and muscles of the lower back.

Put simply, there are two common foot‑level patterns that can influence knees, hips and back:

• feet that roll in too far and change alignment higher up, and
• feet that do not adapt enough and pass impact upwards more directly.

Foot‑level support will not fix every problem further up the leg and spine, but it can act as a sensible starting point. The aim is to give the feet a more stable and predictable base, so that the joints above do not have to work as hard to compensate for excessive inward rolling or hard, jarring steps.

For people whose feet clearly roll inwards a lot, structured insoles can help by providing firmer support under the arch and better control at the heel. A shaped arch shell and a deep heel cup reduce how far the heel tips inwards when you land. This reduces the degree of inward rotation in the lower leg and may help the knee and hip sit in a more comfortable line during walking and standing.

For those with very rigid, high‑arched feet, cushioned insoles that include deep heel cups and forefoot cushioning can soften the impact that would otherwise be transmitted more abruptly. If the foot can sit in a more cushioned and more evenly loaded position, the amount of shock travelling up to the knee, hip and lower back is often reduced, particularly on firm surfaces.

Within the FootReviver range, stability and motion‑control insoles are used where too much inward roll is a concern. Cushioned designs with both heel and forefoot support are preferred where feet feel very hard on the ground. In some cases, clinicians may also suggest targeted knee or hip supports and specific exercise programmes, so that improved foot support is combined with strength and control work further up the limb.

If pain in your knees, hips or back is sharp, associated with giving way, locking or repeated clicking, or linked to changes in bladder or bowel control, it is important to seek prompt assessment from a GP or appropriate specialist. Foot‑level support is one part of managing load through the legs and spine, but some features point to problems that need urgent or specific investigation.